Did you know A calorie deficit is required for fat/weight loss. This means you need to burn more calories than you consume. The best way to achieve this is through a calorie deficit in consumption and energy burned through movement and this needs to be consistent and enjoyable.

What causes obesity and overweight?

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally, there has been:

  • an increased intake of energy-dense foods that are high in fat; and
  • an increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.

Changes in dietary and physical activity patterns are often the result of environmental and societal changes associated with development and lack of supportive policies in sectors such as health, agriculture, transport, urban planning, environment, food processing, distribution, marketing, and education.

What are common health consequences of overweight and obesity?

Raised BMI is a major risk factor for noncommunicable diseases such as:

  • cardiovascular diseases (mainly heart disease and stroke), which were the leading cause of death in 2012;
  • diabetes;
  • musculoskeletal disorders (especially osteoarthritis – a highly disabling degenerative disease of the joints);
  • some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon).

The risk for these noncommunicable diseases increases, with increases in BMI.

Childhood obesity is associated with a higher chance of obesity, premature death and disability in adulthood. But in addition to increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.

Now not all the foods in my recipe books are the healthiest but that would be boring and non sustainable hence all of these recipes are macro-nutrient and calorie counted to allow you to keep within your caloric intake therefore allowing you to eat the foods you want without going over in calories sabotaging your goals.

My goal is to provide each and everyone of you the tools to improve your lives and live longer to enjoy the things that are important to us. Every client who comes on board will receive access to my recipe books with 1000,s of recipes to help you achieve your goals.

Whether you’re hoping to lose weight or simply maintain your health as you age, eating clean makes up a key component of a balanced lifestyle. Loading up your diet with minimally processed, whole foods — such as whole grains, veggies, fruits, nuts, legumes, fatty fish and lean meats — not only provides nutrients to support healthy cell function but also helps fight chronic disease. Cutting unhealthy foods out of your diet offers benefits because compounds found in unhealthy, processed foods can increase your disease risk.

A balanced diet that properly nourishes your body helps you feel energetic and productive. Several nutrients, including the B-complex vitamins and iron, help your cells access fuel so that they can function properly. Eating clean also helps regulate your blood sugar, helping you avoid fatigue-inducing blood sugar spikes, which can occur after you eat processed carbohydrates, such as sweets or refined grains. Jump-starting your energy levels with a breakfast that includes protein such as salmon and eggs, or why not try Greek yoghurt and berries which provide energy that lasts you through to lunch.

Improve Cardiovascular Health

A balanced diet helps lower your risk of cardiovascular disease.

Eat clean to support long-term health — a healthful diet helps lower your risk of cardiovascular disease. Fruits and vegetables, for example, come packed with vitamin C, a nutrient that helps maintain the strength of your blood vessels. A diet rich in fruits and veggies lowers coronary heart disease risk and also protects against stroke and high blood pressure. A clean diet rich in healthful fats — the type found in nuts, avocados and olive oil — lowers harmful cholesterol levels, which also fight cardiovascular disease. On the other hand, an unhealthy diet rich in saturated fat increases your blood cholesterol, which threatens your cardiovascular health.

Eat as clean as you can, and you’ll also help fight cancer growth. Following a diet rich in processed foods puts you at an increased risk of cancer, and saturated fat, processed meat and fried foods all up your cancer risk. On the other hand, a clean diet, rich in fruits and veggies, boosts your intake of phytonutrients and antioxidants, which fight cancer growth. Cruciferous veggies — a family that includes broccoli and kale — and tomatoes as especially beneficial.

Support Mental Health

A balanced diet not only benefits your physical well-being, but it supports your mental health. Some of the nutrients from your diet — such as vitamin B-6, help make dopamine, a chemical involved in feelings of pleasure. Omega-3 fatty acids also support good mental health, while a deficiency can cause moodiness and depression. Limiting caffeine can also improve mental health as it can increase anxiety — and not skipping meals can avoid stress headaches or stomach aches. I hope you enjoy my recipes and that you keep coming back for more ideas to help you prepare some amazing dishes and to feel the true benefits of healthy, nutritious food.

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