It’s a sad but true fact – not everything that says healthy on the label actually is healthy for you.

How Can These “Health Foods” Not Be Healthy?

Under the current FDA approval guides, in order for any food to be labeled healthy, it simply needs to contain less fat, sodium, and cholesterol than the FDA limits. Of course, it also needs to have at least 10% of your daily allowance for vitamins, fibers, and several other nutrients.

This is a fairly broad definition!

However, it’s worse than that! The FDA guidelines were created in 1994 and rely on science which is several decades old.

Under these guidelines, cereals and juice drinks that are full of sugar can be classed as healthy. In fact, salmon, avocado, and olive oil are not healthy according to the FDA guidelines but modern research shows they are good for you!

The Health Foods You Should Never Eat

I did some research on food that is usually perceived as health and here’s what I’ve found out.

Diet Soda

You’ve probably opted for this before to avoid flooding your body with sugar. The problem is that diet drinks contain artificial sweeteners such as sucralose and aspartame.

There is a large amount of research that shows artificial sweeteners encourage weight gain, bowel disease, metabolic issues, and even cancer.

Canned Tomatoes

Tomatoes are controversial; there is already a huge debate over whether they are a fruit or a vegetable.

But you’d be forgiven for assuming they are healthy.

Unfortunately, tins are lined with resin that contains Bisphenol-A (BPA). If you’ve read my post on bottled water then you’ll have already discovered some of the facts concerning BPA and its negative effects on your health.

One liter of canned tomatoes will give you 50 micrograms of BPA; that’s enough to be a health issue.

Soy Products

The original form of soy was fermented. This is a healthy substance. Unfortunately, the majority of soy produced today is genetically modified.

Take a look at my article on ‘why you should avoid soy’ to find out why this apparently healthy food can be bad for you.

Farmed Fish

Fish has developed a reputation as a healthy food because it is high in omega 3. This is essential for joint health and maintaining healthy brain activity.

Unfortunately while salmon is a health-boosting food, farmed salmon is not. Recent studies have shown that farmed salmon has less omega 3 than it had just 5 years ago.

The drop in quality and benefit of salmon is partially linked to the level of nutrients available in farm feeds.

But that’s not all! Research has actually shown the following issues with farmed salmon:

• High levels of dioxin which is linked with an increased risk of cancer, organ damage, and even problems with your immune system.
• Metabolic issues, increased risk of type 2 diabetes, and weight gain.

The risks apply to all farmed fish. It doesn’t change the fact that fish is healthy, but you must choose the wild-caught ones.

Low-Fat Dairy Products

Being low in fat does not make a food healthy! But what it does do is make you feel it is okay to eat more than you usually would.

This can be a serious issue if you’re looking to lose weight.

Unfortunately, the issue is compounded by the fact that removing fat reduces the flavor. To compensate for this sugar is usually added. Consuming more sugar than needed will cause blood sugar spikes which can lead to insulin resistance and weight gain.

This is definitely not healthy.

Granola

This is commonly thought of as a healthy food. But the fact is that one serving will contain approximately 600 calories and will be full of sugars, especially if it’s store-bought.

This is not how you want to start your day!

In fact, there is approximately the same amount of calories in two turkey and cheese sandwiches! However, if you prefer breakfast that’s higher in calories but want to avoid added sugar, you can try my homemade go-to recipe.

Store-Bought Smoothies

Smoothies are good for you, provided they are made with fruit at home. However, even in homemade smoothies, you should use coconut or almond milk instead of too much fruit juice.

This will prevent a sugar rush.

Store smoothies are a different story. Take a look at the ingredients and you’ll realize that they have very little fruit juice in them but do contain a large amount of sugar.

This will virtually guarantee that you put on weight and increase your chance of type 2 diabetes.

The Bottom Line

So, this was my list of healthy foods you should never eat. This is not the definitive list but it’s a great starting point.

The fact is, there are many foods that either state that we consider to be “healthy”.

But unfortunately, many of them are not as healthy as they appear. Make sure you do your own research and check the ingredient labels on food products before you buy or consume them.

Email

Free 7 Day Weight Loss Meal Plan Form Privacy Policy & Subscribe

Yes, I want to receive emails - Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.

GET THE MEAL PLAN

The post Healthy Foods You Should Never Eat appeared first on Rachael Attard.

Choc Peanut Butter Fudge Protein Bars

See photo above. Check out my recipe for this here. Add some natural peanut (or almond) butter for an extra protein boost!

High Protein Muffins

This recipe is very versatile (view recipe here). And you can use any flavours you want – you don’t necessarily need to use blueberries. Add some nut butter, chia seeds and/or flax seeds for added protein.

Choc Chip Cookie Dough Protein Balls

These are so easy to make and don’t require many ingredients. They are the perfect high protein, sweet treat! View recipe here.

Roasted Chickpeas Or Broadbeans

You could make these yourself, or you could buy them. I love the brand Fav-va Nuts – the only ingredients are chickpeas/broadbeans, canola oil, sea salt, onion powder and garlic powder. And they taste awesome!

Roasted Nuts

A super easy high protein snack. Because nuts are so high in healthy fats, they are very high in calories. So just try to limit yourself to 1 handful or 1/4 cup to avoid going overboard.

Roasted Edamame

Again, you could try and make these yourself or you could buy them. And they don’t need to be roasted either. I love them boiled with a bit of salt :)

Boiled or Scrambled Eggs

Another one that is SUPER easy and healthy. If you scramble them, you could also add in some spinach and green vegetables for a really healthy snack. Cottage cheese would also add some extra protein!

Make Your Own High Protein Dip

Some high protein ingredients you can put in include – nut butters, tahini, beans (kidney beans, butter beans, chickpeas, broadbeans, etc), cottage cheese, greek yoghurt, chia seeds. Serve it with crunchy vegetables or bean chips.

The post #212 8 Healthy High Protein Snacks appeared first on Rachael Attard.

NEW YORK GYMS I VISITED

Ok I’m going to start from my favoUrite to least favourite.

Bodies By P

I stumbled across this place on Instagram and knew I had to try it. I went to a 10am Total Body Sculpt class and it was just me and another girl. The instructor (also the owner) was awesome, and I absolutely loved the workout. It is very different and I like it because it is similar to my Skinny Legs program. No heavy weights, and a focus on lean and toned. I did the entire workout with ankle weights and we used very light hand weights, resistance bands, bosu balls, and sliders. I definitely recommend trying it!

I have my own ankle weights and sliders at home which I use to do similar style workouts. They are awesome products to have at home and while travelling! You can buy them both on Amazon.

SLT

SLT stands for strengthen, lengthen, tone. The entire class is done on the megaformer and occasionally uses other equipment such as light hand weights, pilates rings, etc. I have done a reformer pilates class in Australia before and didn’t love it, so I was sceptical. But holy this workout was awesome! I actually found it so difficult. And the next day my abs and inner thighs were killing. SLT and Bodies By P are two must tries!

Flywheel Sports

This gym only does cycle and barre classes. I only tried the cycle class, but it was definitely the BEST cycle class I’ve ever done (and I’ve done a LOT of them). The room was like a stadium, each row of bikes was up higher than the row in front so you could always see the instructor. Each bike had a little computer and the instructor told you exactly what resistance and RPM you should on. You also need to wear cleats (which they provide). I have never used them before but they are SO much better than pedals with the strap. Each bike also has weights and we did an upper body workout towards the end too which was really good. First class is also free, which is always nice :)

Laughing Lotus Yoga Center (Brooklyn)

The Brooklyn place is just over the Manhattan Bridge, so you can either catch the tram there, or you can walk across the bridge. I definitely recommend walking across the bridge! I walked across this one and the Brooklyn Bridge (which is more popular), but preferred the Manhattan Bridge.

Anyway, this yoga studio was really cool! The class was 1 hour and had a bit of meditation at the end, and the instructor was awesome. I’m not a yoga pro or anything, but I thought this place was great :)

ModelFit

I was super excited to try this gym because it is apparently where all the Victoria’s Secret models train. I did the 1 hour modelFITsculpt – it was very popular and the class was completely full. The workout was quite different and I liked the variety in exercises, but the entire hour was just focused on legs. There were a lot of squats and lunges which I was not expecting. Overall it was a bit of a let down and I wouldn’t go back.

I wish I could have tried more gyms, but I just ran out of time! Here’s a list of a few I had on my list, but didn’t get to:

• Body By Simone
• Soul Cycle
• Equinox
• Gotham Gym
• Dogpound
• Aerospace

NYC FOOD PLACES I’D RECOMMEND

There are SO many amazing places to eat in NYC. Here are some of my favourites (my photos don’t do these places justice):

Smoothies (my favourite haha)

• Pure Greens (this place was epic – they use frozen fruit rather than ice so it is really thick – just the way I like it)
• Juice Press

Breakfast / Brunch / Lunch

• Jack’s Wife Freda (famous people are often seen here)

• Cafe Henrie

• Five Leaves (in Brooklyn
• Cafe Select
• Dudley’s

• Balthazar
• Sweet Green – awesome salad place!

Dinner

• Seamores – mostly seafood but lots of other awesome food too

• Tao – Japanese and a bit expensive, but totally worth it (the fish (bottom left) was INCREDIBLE)

NYC Treats

Let’s be honest, if you’re in NYC, you’re going to eat some unhealthy food. Here are some good places to try:

• Katz Deli – epic Rueben sandwiches
• Joe’s Pizza – best New York slice
• Spotted Pig – best burgers
• Georgetown cupcakes
• Magnolia bakery

There are lots of other places – these were just my favourites from the ones I tried. No matter what, you’re going to have epic food and awesome gym experiences in NYC!

PS. You always must check out some rooftop bars! xx

The post #211 NEW YORK – Food & Gyms appeared first on Rachael Attard.

So, I’m going to show you what’s the best way to start eating healthy and how to STICK to a healthy diet.

A good way to start eating healthy is to try clean eating! Clean eating is typically eating food in its most natural state and avoiding eating overly processed foods. I try to eat as clean as I can, but I also eat dairy-free yoghurt and whole grains such as oats and bread.

These clean eating guidelines should provide you with the information you need to start eating a healthy diet (without being too extreme) and give you a few meal ideas.

BEGINNER’S GUIDE TO HEALTHY EATING

WHAT FOOD SHOULD I BE EATING? 

You know, the old food pyramid used to be the go-to guide for how we should be eating. A big base of grains and cereals at the bottom, then moving on up through fruits, veggies, dairy, meats, and fats right at the top. It was all about loading up on those carbs and keeping fats limited.

But, let me tell you, things have changed. With more research coming out, we’re seeing that maybe the old pyramid wasn’t quite hitting the mark. Turns out, eating more fat can actually be good for losing fat, and we don’t need to load up on as many carbs as we thought!

So, while the old pyramid was a good start, we’re learning new things all the time. It’s all about staying open to new ideas and finding what works best for you and your body.

Here are my recommendations for daily servings (Modified Food Pyramid) :)

Check out my post on what I eat in a day, I make sure to still eat healthy even though I’m busy :)

HEALTHY MEAL IDEAS 

BREAKFAST 

• Omelette with vegetables such as spinach, mushrooms and tomato;
• Whole meal toast with poached eggs and avocado;
• Bacon, scrambled eggs and avocado;
• Oats with low-fat milk and honey;
• Overnight oats (soak oats overnight in milk and in the morning add berries and yoghurt);
• Smoothie made with fruit, low fat or dairy free milk (almond milk is my favourite), greens and protein powder.

LUNCH 

• Chicken and brown rice salad;
• Tuna / salmon and lentil salad;
• Whole meal wrap with chicken or turkey, avocado and salad;
• Toasted sandwich made with whole meal bread, chicken or turkey, avocado and salad;
• Brown rice sushi; and
• Egg sandwich made with whole meal bread.

This colorful one-pan chicken fajita rice bowl recipe from @cookingclassy is a must-try!

DINNER 

• Chicken or beef stir fry with quinoa or brown rice;
• Roast (chicken, beef, lamb, etc) with roast vegetables (go easy on the white potato);
• Salmon with salad or vegetables;
• Homemade curries and soups (pumpkin and curried cauliflower are my favourites);
• Zucchini pasta with homemade turkey meat balls and pesto;
• Cauliflower crust pizza
• Chicken crumbed in LSA (linseed, sunflower seeds, almond meal) and roast vegetables.

Dinners don’t need to be complicated so I suggest you try this yummy and easy Beef Stir-Fry recipe!

SNACKS 

• Carrot sticks and healthy dip such as hummus, spinach, avocado;
• Whole fruit (not dried);
• Yoghurt;
• Raw, unsalted nuts;
• Omelette or boiled eggs;
• Protein Bar
• Popcorn; and
• Protein shakes.

Protein Bar is an excellent snack which I like very much!

Now I have given you a lot of healthy food options you can try but if you’re still not sure where to start, I have a FREE 7-Day Meal Plan that you can try out. :)

You can sign up below! You’ll get a pdf nutrition plan with meals. This meal plan is designed to help you slim down and to teach you what a healthy diet looks like. 

Email

Free 7 Day Weight Loss Meal Plan Form Privacy Policy & Subscribe

Yes, I want to receive emails - Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.

GET THE MEAL PLAN

FAQ ON HEALTHY EATING

WHAT’S YOUR BEST TIP ON STICKING TO A HEALTHY DIET?

If you really want to start eat healthy and actually stick to it, I would advise you to choose 10-15 healthy foods you like and make your weekly eating schedule according to that list. 

If you know in advance what are you going to eat that week, it will be so much easier to make your own healthy meals and stick to your meal plan.

I love having variety in my diet and I don’t eat the same thing every day, but there are certain healthy foods that I do actually eat on most days. 

Eating similar foods and sticking to a similar eating schedule helps me stay on track and it will help you too. 

I also suggest you learn how to balance your plate, it’s essential for ensuring you get all the nutrients your body needs :)

Here are the 10 foods that I usually eat everyday. You don’t have t stick to the same foods as I do, but this might help you create your own list.

10 Foods I Eat Every Day

1. Banana
2. Strawberries, blueberries or other berries (but mostly strawberries)
3. Almond milk
4. Chia seeds
5. Protein powder
6. Raw nuts
7. Broccoli
8. Sweet potato
9. Eggs
10. Chicken

WHAT FOODS SHOULD I LIMIT? 

I don’t think you should cut out any food groups completely. But there are definitely some foods you shouldn’t consume every single day. 

Here are some of those foods:

• Junk food such as chocolate, biscuits, cakes, ice cream, chips, lollies and all the regular ones;
• Other processed foods such as sugary cereals, muesli bars, bottled sauces and pretty much anything that comes in a packet;
• Deep fried food, hot chips, pizza, sausage rolls;
• Take away foods such as McDonalds;
• Fatty meat such as chorizo and sausages;
• Soft drink, energy drinks, flavoured milk, refined fruit juice; and
• Alcohol

CAN I HAVE CHEAT DAYS?

Back when I first started eating healthy, I thought that cheat days sounded like a really great idea. Eat healthy all week and then eat bad foods on a Saturday or Sunday without feeling guilty! 

However, when you start thinking of certain foods as forbidden, you tend to crave them more. That’s why I said you don’t have to cut out certain types of food completely.

If you are sticking to a balanced diet, no foods are off-limits. Instead, I recommend allowing yourself to eat treats 2-3 times per week. If you really feel like having pasta for dinner, eat it and don’t feel bad about it! You shouldn’t restrict yourself too much.

I like to stick to the 80:20 rule. Eat healthy 80% of the time and then allow yourself treats 20% of the time. It has honestly been a much better approach for me, and I actually stick to healthy eating better this way, rather than having designated cheat meals.

HOW OFTEN SHOULD I EAT? 

Lots of people say that you should eat 5-6 small meals per day, and eat every 2-3 hours. But it actually doesn’t really matter. As long as you are eating the right type of foods and the right amount of calories, you are on track. However, I like to eat smaller regular meals as eating regularly prevents me from getting hungry and over eating. If I don’t eat for longer than this, I get so hungry that when I do eat, I often over eat.

CAN I EAT HEALTHY WHEN DINING OUT?

Just because you eat healthy, doesn’t mean you can’t go out for a meal with friends. At most cafes and restaurants, there are usually healthy options. Here are some ideas for eating out:

• Breakfast: healthy porridge, poached eggs and avocado on toast, tea or fresh juice;
• Lunch: chicken/turkey salad or wrap (limit the creamy sauce and cheese);
• Dinner: stir-fry, healthy curries (no white rice), small steak (200g), salmon or chicken with roast vegetables.

HOW MUCH WATER SHOULD I DRINK?

Your organs and tissues are made up of 70-90% water, and even your bones are 20% water. Your body NEEDS water to function correctly! Make sure you’re drinking at least 2L of water per day (can be in the form of other drinks such as tea). Plus this may also prevent you from drinking unnecessary calories from things like soft drink.

My daily diet plan can be found here and here x

If you really want to eat healthy and change your lifestyle, it is best to have a proper plan to follow. You will be much more likely to stick to it and be consistent if you are able to follow a guide.

Love,

Rachael xx

CALCULATE NOW

The post Clean Eating Guidelines: A Beginner’s Guide appeared first on Rachael Attard.

1. HUMMUS

One of my favourite snacks! Hummus is great because it is full of nutrients with no cholesterol and limited fats. It is also high in protein and healthy fats, which are important for maintaining a healthy heart. Hummus also has many other essential minerals, vitamins and amino acids. Make sure you check the labels before purchasing hummus, or better yet, make your own!

What goes well with hummus?

I like carrot sticks and hummus because they taste good together and make a satisfying snack. The crunchiness of the carrots and the creaminess of the hummus are a perfect match! Plus, it’s easy to grab and enjoy, which fits perfectly into my busy schedule ;)

Hummus goes great with lots of snacks! You can dip veggies like carrots, cucumbers, or bell peppers in it for a crunchy treat. Or try it with things like pita bread, crackers, or pretzels for a yummy snack.

If you’re feeling fancy, you can even pair it with olives or cheese. And if you like a sweet touch, dip apple slices in hummus. There are so many tasty options to enjoy with hummus, so have fun mixing and matching!

If you are into Mediterranean food and about to get into the Mediterranean diet check out my blog for more info!

2. FRUIT

As a busy girl, fruit is a great snack because it’s quick, convenient, and healthy. It doesn’t need any prep and I can easily take it with me on the go. Plus, it’s packed with vitamins and fibre, which keep me energized and full throughout the day. With so many delicious options, I never get bored!

Is it good to eat fruit every day?

Fruit gets a bad rap because a lot of people believe that fruits is high in sugar and carbohydrates, which is not entirely true as fruits have natural sugar called fructose and it is not the same sugar you will find in Twinkies so consuming fructose from fruit is entirely different from consuming fructose from processed foods and drinks.

But of course, any excess is bad so fructose is only bad for you in large amounts, and it’s hard to eat too much fructose just from fruit. For most people, the sugar in fruit is safe to eat! So it’s safe and still good to eat fruit every day!

Fruits are great because they are high in fibre, water, vitamins, minerals and antioxidants. Plus, fruit is super convenient and filling so makes for the perfect snack. Just make sure you’re sticking to whole fruit rather than dried fruit and fruit juices.

I like to add extra effort to my favourite fruits just like what I did for this sweet Papaya boat topped with coconut yogurt, nut butter, granola, cocoa nibs and fruits! This is total bliss!

3. BOILED EGGS

Boiled eggs are my top 3 favourite snacks as it is quick to prepare, so I can have a batch ready to go whenever I need a snack on the go. And because they’re so easy to grab and take with me, I never have to worry about missing out on a nutritious snack while I’m out and about! With plenty of protein to keep me feeling full and satisfied, and I personally like hard-boiled eggs!

RELATED POST: ARE EGGS GOOD FOR YOU?

What are the benefits of eating boiled eggs?

Boiled eggs are low in calories, high in protein and very nutritious. Plus they increase your good cholesterol! They do contain healthy fats though so make sure you’re not going overboard. Protein is found in the egg white and fat in the egg yolk. A great way to increase the protein and reduce the fat is to make an omelette with one whole egg (i.e. one yolk) and a few egg whites.

Boiled eggs are rich in essential vitamins and minerals such as vitamins A, D, B12, iron, phosphorus, and selenium. These nutrients support various bodily functions and promote overall health.

The combination of protein and healthy fats in hard-boiled eggs helps regulate appetite and can support weight management goals. They’re even beneficial for eye health, containing antioxidants like lutein and zeaxanthin, which may reduce the risk of eye conditions such as cataracts and age-related macular degeneration. Boiled eggs are low in calories, high in protein, and very nutritious. They even increase good cholesterol levels!

While they do contain healthy fats, it’s important not to go overboard. Remember, protein is found in the egg white, while fat is in the egg yolk. To increase protein intake and reduce fat content, consider making an omelette with one whole egg (one yolk) and several egg whites.

4. PROTEIN SHAKES

Quick, easy and pretty tasty! I always talk about why protein is so important for your diet and the benefits (including keeping you full for longer). I have at least one scoop of natural whey protein every day to help me reach my required protein intake. If you haven’t got a protein powder, I highly suggest you invest in one.

Will I lose weight with protein shake?

Drinking protein shakes might help you lose weight. They can make you feel full and preserve your muscles, which could help with weight loss.

Some people use protein shakes as meal replacements, which means they have them instead of a regular meal. Doing this might help you eat fewer calories and shed some pounds. But just having protein shakes alone might not make you lose weight.

RELATED POST: THE DIFFERENCE BETWEEN MEAL REPLACEMENTS AND PROTEIN SHAKES

You need to think about how many calories you’re eating overall and make sure you’re eating a balanced diet with lots of healthy foods.

You can use my free calorie and macros calculator to figure out how many calories you should be eating!

CALCULATE NOW

5. YOGHURT

Yoghurt contains a whole heap of healthy bacteria, which is important for maintaining a healthy gut, plus lots of vitamins and minerals, and calcium of course. Did you know that yoghurt is also high in protein? Yoghurt is one of the best snacks and something that I eat on a daily basis, without fail! I am lactose intolerant so I eat Black Swann lactose free greek yoghurt.

I also like adding fruits to my yoghurt to add more color and taste to it! Remember to always check the labels to make sure it’s not packed with sugar ;)

I eat most of these foods every single day, and let me tell you, I’m all about snacking – at least 2 to 3 times daily! So, when I recommend these snacks, you better believe they’re my go-to choices.

So, let’s stick to the good stuff, and keep those cravings in check! For a full description of my daily diet and what I eat in a day as a personal trainer, you can check out my blog post here xx

Email

Free 7 Day Weight Loss Meal Plan Form Privacy Policy & Subscribe

Yes, I want to receive emails - Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.

GET THE MEAL PLAN

Sources:

• Do Eggs Raise Cholesterol Levels? – https://www.medicalnewstoday.com/articles/are-eggs-bad-for-cholesterol
• Is Hummus Healthy? 8 Great Reasons to Eat More Hummus – https://www.healthline.com/nutrition/is-hummus-healthy
• Which Yoghurt Is Best? – https://www.smh.com.au/lifestyle/health-and-wellness/which-yoghurt-is-best-20140710-zt22p.html
• What To Eat With Hummus: 23 Delicious Ideas – https://www.instacart.com/company/ideas/what-to-eat-with-hummus/
• Is Fruit Good or Bad for Your Health? The Sweet Truth – https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health
• When It Comes To Sugar, Fruit Gets A Bad Rap – https://thewell.northwell.edu/healthy-living-fitness/is-sugar-in-fruit-bad-for-you
• Hard-Boiled Egg: Nutrition, Health Benefits, and Protein – https://www.medicinenet.com/hard-boiled_egg_nutrition_health_benefits_and_p/article.htm

The post My Top 5 Healthy Snacks appeared first on Rachael Attard.