Portion sizes

When eating many people often look at what they are eating, and may not pay attention to how much they are eating. Whilst what you eat is the most important aspect of healthy eating, how much you eat is also very important. Portion size becomes extra important when aiming to lose weight – which along with being healthier – is often the top reason why people eat a particular way.

To help with how much to eat there are some simple ways to keep this in check. A healthy, balanced meal aims to have protein, carbohydrates and fats. The portions for each component as a general way to remember can be seen below:

Portion sizes







Please remember this is a general guide and may differ if you are avoiding certain food groups. There are healthy & unhealthy options in the carbohydrates, protein & fats category, so always make sure you’re choosing the more healthy option!


Healthy Fats

There was a time when fats were considered the enemy of healthy eating. For example, egg yolks used to be thought of as best being 112_9_4_164232374avoided due to their fat content, however that advice is now outdated as the nutritional content in egg yolks is where most of the “good stuff” lies.

A smarter way is to look at consuming the correct portions of healthy fats (usually the tip of our thumb as a portion size being sufficient). So what are healthy fats? Healthy fats can be classified as those which contain adequate nutrients and good fats, such as omega 3.

Some healthy fats to consider: egg yolks, avocados, nuts (almonds, walnuts), fish oil/oily fish, olive oil, flaxseed oil, coconut oil. So consider adding some healthy fats to your meal instead of shunning them altogether!

The buzz about Olive Leaf Extract

Whilst many people are aware that supplements like vitamin C & D, and zinc may help boost immunity, many may not know about the Olive-leaves-handseffects of Olive leaf extract. In particular one study showed olive leaf extract to have an antioxidant capacity almost double green tea extract and 400% higher than vitamin C. (Dr Stevenson, L,. et. al Oxygen Radical Absorbance Capacity (ORAC) Report on Olive Leaf Australia’s Olive Leaf Extracts, Southern Cross University, 2005)

Olive leaf also has antioxidant properties that help protect the body from free radicals. Free radicals are highly reactive chemical substances that can cause cell damage if left unchecked. Recent research on the olive leaf has shown its antioxidants to be effective in treating some tumors and is especially potent when used in combination with other antioxidants. (http://en.wikipedia.org/wiki/Olive_leaf#cite_note-Stevenson-5)

Another study at Australia’s Southern Cross University (SCU) has 
identified olive leaf as the most powerful, free radical-scavenging antioxidant of 55 medicinal herbs.

Keeping your fluids up is also important during times when your immune system is under attack, so always make sure you are taking in plenty of fluids.

Why the fuss with Vitamin D?

The importance of vitamin D for improved health cannot be emphasized enough. Vitamin D levels are generally depleted in people 0906_vitamin_d_pills93cfce06705f22da0f-1during the winter months when sun exposure is low. The best & easiest way of getting your daily vitamin D needs is through supplementation, as sun exposure is too inconsistent & the risk of sun damage too great during summer.

Many studies have now shown that vitamin D helps with our immune system, bone health, and muscles (it helps with the uptake of magnesium – important for active people). But many people are unaware of it’s link with cancer, diabetes, multiple sclerosis, and autism where a deficiency of vitamin D has been shown in these conditions.

Read more here: http://www.vitamind3uk.com/VitaminD3_summary.html.


Co Q10 and muscle pain

Depletion of coenzyme Q10 can cause muscle pain in people taking statin (cholesterol) drugs for high cholesterol. Muscle pain is a common side effect of statin medications, with a whopping 75% of physically active patients taking statins experience pain. The cause of the muscle pain has been unknown up until now.

Statin drugs lower coenzyme Q10 levels so it’s wise supplementing with coenzyme Q10 if you are taking statin drugs. However, always check with your healthcare professional if you are taking other medications, such as warfarin.


Junk food makes you eat more

New research shows fat from certain foods including ice cream & burgers goes straight to the brain and tells you to eat more.

How? It triggers messages to ignore appetite-suppressing hormones that control our weight.

This can last for a few days, sabotaging efforts to get back to a healthy diet afterwards. Since you’re not being told by the brain to stop eating, you overeat. This finding is allowing researchers to understand the effects on obese individuals.

What’s all the fuss about Co Q10?

Life in the 21st century is busy, busy, busy. As we age it is harder to keep up with the pace, and fatigue is increasingly common.

There are many reasons why energy levels may decrease and fatigue can just be the tip of the iceberg. Co-enzyme Q10 is a nutrient that is often recommended to increase energy levels, and as you will learn, this nutrient does more than just address the tip of the iceberg!