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nutrition5In this issue of WellnessConnect, we had the pleasure to interview nutritionist, health coach and personal trainer Mweia Elias of Empower Nutrition.

Here are a few of her tried-and-tested tips for healthy nutrition…

Peas and beans add much-needed fibre to your diet

Peas and beans add much-needed fibre to your diet

1. Fibre for weight loss

Eating 1 cup of peas or beans gives you about half of your daily fibre needs, and fills you up so you can stay full longer. Plus they are cheap! Have it as a snack, add them to salads, blend into a dip, make a soup, or just have it as a side to any meal.

2. Enjoy fruit… but not too much

Eat 2-3 servings of fruit daily. Try enjoying it sprinkled with ground flaxseed or coconut flakes, or with ½ cup non-fat yogurt or cottage cheese to make it into a well-balanced snack.

Sweet vegetables can help fight sugar cravings

Sweet vegetables can help fight sugar cravings

3. Fight sugar cravings

Eating a serving or 2 of cooked sweet vegetables with your meal can help satisfy your sweet tooth and decrease you cravings for sugar. Try roasting up a tray of sweet vegetables like carrots, sweet potatoes, beets, butternut squash, red onions, and parsnips. Yummy!

4. Make your own meal replacement

Blend up 1 cup fruit, 1 cup skim or almond milk, 6 ounces plain greek yogurt, 2 tablespoons of ground flaxseed with a cup of ice. Use this as a nutritious, energising replacement for breakfast or dinner. Spice it up with cinnamon, nutmeg, molasses, wheat germ, green superfood powders, cocoa, or even coffee!

5. Add in some super powers

 Add some superfoods into your daily diet to give yourself a natural nutrition boost. Try raw cocoa, goji berries, cold-pressed coconut oil, chia seeds, sesame seeds, quinoa, kale, beets, avocado, turmeric, or green tea.

Spices can give you a boost of anti-oxidants

Spices can give you a boost of antioxidant power!

6. Spice things up

Use generous amounts of herbs and spices in your cooking and smoothies. They are concentrated in powerful antioxidants, healing anti-inflammatories, fat burning nutrients. Try brewing up a batch of turmeric, ginger, cinnamon tea, or adding lots of oregano, rosemary, and parsley to your veggie dip.



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