Spring Clean Your Diet

Article

BY Mogestri Pather, Resident Clinical Nutritionist
Thursday Sep 29, 2016
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baked eggs recipe

With spring in the air, there's never been a better time to assess and adjust the eating habits you've picked up during the cold winter months – especially if you're keen to shed a kilo or two ahead of bikini season.

Here are a few spring-cleaning tips to put you on track for your best summer yet.

Get back to basics

Rather than getting caught up in the latest diet fads, focus on the implementing the basics of good nutrition: 

  • Start your day with a healthy breakfast – head to elixr.com.au/bakedeggs for our super-healthy Baked Eggs recipe
  • Eat fresh, seasonal fruit and vegetables – it's also a good idea to try adding more legumes and fermented vegetables to your meals
  • Eat fewer carbs – swapping sandwiches for lettuce wraps is an easy (and delicious) option
  • Increase your intake of good quality protein
  • Up the amount of water you drink as the weather gets warmer
  • Exercise regularly!

It's also worth remembering that there's no single diet that works for everyone. So, if you're aiming to slim down, consider a personalised weight loss plan that takes your lifestyle, taste, culture and health needs – food intolerances, allergies and other chronic conditions – into account.

Go with your gut
Recent research suggests that a healthy balance of good bacteria in the body may help to regulate weight and ward off a range of health issues. Probiotic foods – those that promote a healthy bacterial balance in the gut – should form an essential part of your daily diet and natural Greek yoghurt as well as fermented foods such as kimchee and sauerkraut are excellent options.

Eat after exercise
It's important to shed fat, not muscle, when you're trying to lose weight as this enhances your metabolism, encourages good health and gives you the toned look you're after. Eating post workout encourages your body to hold onto lean mass rather than burn it off for energy, refills the energy stores you've burned off and provides protein to the muscles you've worked so that they're able to repair themselves. If you plan to work out the next day, replenishing your energy stores also means you'll have the energy and strength to exercise intensely and burn more calories.

Spring Recipe: Healthy Baked Eggs
These healthy baked eggs easy to make at home, everyone will love them.

Serves 2 (Using 5-inch diameter ovenproof ramekins/dishes)

Ingredients:
1 tbsp olive oil
½ medium brown onion
1 garlic clove, crushed
½ tsp chilli flakes
2 cups fresh baby spinach
200g canned crushed tomatoes
150g canned cannellini beans, drained, rinsed
Salt and pepper, to taste
2 large eggs
2 spring onions, chopped

Method:

  1. Preheat the oven to 205C and lightly grease two ovenproof dishes with cooking spray.
  2. Heat the olive oil in a medium saucepan over medium heat. Add the onion and cook for 3-4 minutes, stirring occasionally. Add the garlic and chilli flakes and cook for a further 1-2 minutes, until fragrant and the onion is soft but not coloured.
  3. Add the spinach leaves and cook for 1-2 minutes, until the leaves have just wilted. Remove from the heat.
  4. Place the crushed tomatoes and cannellini beans into a medium bowl and mix to combine. Add the onion and spinach mixture, some salt and pepper, to taste and stir to combine.
  5. Divide the mix among the two prepared ovenproof dishes. Using the back of a large spoon make a small dent in the middle of the sauce, then crack in an egg.
  6. Bake for 10-12 minutes, or until the eggs are cooked to your liking.
  7. Sprinkle with chopped spring onions, serve and enjoy!

Serving Size: 1 egg

Calories: 152.5   Fat: 9.3 g   Protein: 12.2 g  
Carb: 7.9 g   Fibre: 3.7 g   Sugar: 0.7 g   
Sodium: 244 mg (without added salt)

Elixr Health Clubs - Mogestri Pather

To find out more recipes or nutritional information contact Mogestri, Elixr resident nutritionist, on 0414 650 515 or nutrition@elixr.com.au

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