Posted by kathryn in Uncategorized

It’s day 31. The final day in the series "31 Days to a Better Diet":/blog/2008/08/01/31-days-to-a-better-diet-introduction. Over the last month we’ve tried new foods. Worked on strategies to reduce portion sizes. Discussed different ways to get organised. And worked on building a greater awareness of what you eat. The central goal of the 31 Days to a Better Diet was of course to improve your diet. But I also aimed to highlight the small-scale, incremental changes …

Read more 7 comments 31 August, 2008

Posted by kathryn in Ethics & Sustainablity

Today’s post is the final guest post in 31 Days to a Better Diet. I’m really delighted to feature Katrina from Kale for Sale – talking about being more aware of where you food comes from. I’m a locavore. Not a wild eyed locavore as the New York Times recently referred to us but a wild minded consumer. I believed I could put healthier food on the table than what was manufactured or delivered from around the world to …

Read more 8 comments 30 August, 2008

Posted by kathryn in Uncategorized

Today’s task in 31 Days to a Better Diet is one way of controlling the size of the portions of food you eat. Not so long ago it seemed everyone was buying big white plates and bowls. Presented on gleaming white plates, food does look beautiful. White plates highlight the colours and textures of what you’re eating, making herbs look greener, tomatoes brighter and citrus even more luscious. However at home, big plates and bowls can _encourage you to …

Read more 8 comments 29 August, 2008

Posted by kathryn in Legumes

Today’s task in 31 Days to a Better Diet is aimed at increasing the variety of foods you eat. A common food group that people miss out of their diet is legumes. Lentils, chickpeas, red kidney beans, white beans are just not a regular feature of most peoples’ diet. A little bit of hummous here and there, maybe some lentils in a soup – but for most people, that’s about it. Which is a shame, because "legumes are a …

Read more 20 comments 28 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is centred around getting you to eat more vegetables. Eating out can be a wonderful experience. Someone else does the cooking, you have the opportunity to eat something delicious you wouldn’t make at home. A glass of wine, some lovely conversation, all while re-connecting with friends and loved ones. And if you only eat out occasionally then it’s a treat: time to relax, enjoy and order dessert. However if …

Read more 8 comments 27 August, 2008

Posted by kathryn in Blogging

Today’s post in the 31 Days to a Better Diet series is on it’s way . . . Meanwhile I wanted to post a quick note for new readers about the Limes & Lycopene newsletter. The next edition of this free newsletter is going out later this week and you may be interested in subscribing. h3. What’s in the newsletter? The newsletter contains a round-up of the last month’s posts, as well as information on what’s coming up on …

Read more No comments 27 August, 2008

Posted by kathryn in Snacks

Today in 31 Days to a Better Diet I have a guest post from Shauna Reid of The Amazing Adventures of Dietgirl. Shauna’s wise words are about a different approach to the tricky subject of treat foods. There was once a time when the right time for a treat was any time and the right treat was any treat. That was one of the reasons why I wound up with 80 excess kilograms on my body. I’ve always believed …

Read more 14 comments 26 August, 2008

Posted by kathryn in Uncategorized

Today’s task in 31 Days to a Better Diet is aimed at increasing the variety of foods you eat. Back in May I spent some time blogging about the importance of variety in your diet. As part of that series, I kept a record of the number of different foods I ate over four days. Many people end up eating a limited range of foods. Breakfast, lunch, dinner and snacks revolve around the same foods every day. The weekly …

Read more 9 comments 25 August, 2008

Posted by kathryn in Fruit

Today’s task in 31 Days to a Better Diet is aimed at encouraging you to eat more fruit. A common complaint from clients is they buy fruit each week, only to throw it out seven days later, uneaten and well past it’s prime. Often on further questionning it becomes apparent the problem is they are uying fruit they don’t particularly like. Apples, oranges, pears when good quality, ripe and in season are wonderful. Sweet, juicy and glorious tasting. Unfortunately …

Read more 11 comments 24 August, 2008

Posted by kathryn in Uncategorized

Today in 31 Days to a Better Diet I’m delighted to have another guest post. Welcome to Lindsey from Oh Sunday School. She has a perspective on making it easier to eat well by organising your shopping. My tip for a better diet is not a specific food or recipe, it’s a method. Now, I know that the concept of being organised can scare the pants off some folk (hello husband!), but if this way of shopping works for …

Read more 9 comments 23 August, 2008

Posted by kathryn in Breakfast

Today’s task in the 31 Days to a Better Diet centres around awareness and making your diet work for you. Breakfast is an important meal. It provides your body with fuel and nutrients, after the overnight food free period. A good breakfast can also set you up for the day: stabilising blood sugar levels, and keeping your mood and energy more even-keeled. But I’ve found that different breakfasts work better for different people. You can see this in my …

Read more 9 comments 22 August, 2008

Posted by kathryn in Vegetables

Today’s task in the 31 Days to a Better Diet is centred around getting you to eat more vegetables. A while ago a reader commented she was re-trying some vegetables – ones she’d avoided in the the past, because she didn’t like them. A few years on, cooked differently and tried again, she was finding she actually enjoyed some of these hated foods. So my challenge to you today is to re-try a vegetable you don’t like. h3. But …

Read more 17 comments 21 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is centred around planning and making it easier to eat well at work. Taking your lunch to work each day is a fundamental routine which both saves money and leads to better eating. Lunch from home is likely to be lower in fat, sodium and kilojoules than the vast majority of food hall fare. However many people make the mistake of taking a boring lunch to work. While some …

Read more 9 comments 20 August, 2008

Posted by kathryn in Uncategorized

I’m totally delighted to have Sophie from Mostly Eating guest blogging today. Sophie has some wise words about controlling those alcohol fuelled food blow-outs. Does this sound like a familiar scenario? You’ve had a wonderfully healthy week, brimming with fruit and vegetables, splendidly low fat and wholegrain-tastic. What better way to round off the week than with a quiet drink with your friends, or maybe just a few glasses of wine at home. Fast forward and it’s the end …

Read more 10 comments 19 August, 2008

Posted by kathryn in Uncategorized

It’s now well into the second half of August, which means we’re also over half way through the 31 Days to a Better Diet series. How is everyone going? Welcome to all the new readers. If you’ve just tuned in to Limes & Lycopene you may be interested in subscribing to my monthly email newsletter. You can sign up here. You can also add Limes & Lycopene to your RSS reader – the feed address …

Read more 3 comments 18 August, 2008

Posted by kathryn in Breakfast

Today’s task in 31 Days to a Better Diet is centred around getting more variety in your diet. This group is marked by the image to the left. One of the easiest ways I’ve found to increase the variety of foods I eat is to oomph up my breakfast. It seems almost contradictory. You’re rushing around in the morning, trying to get to work and yet it’s relatively easy to increase your nutritional diversity, without too much bother. Some …

Read more 5 comments 18 August, 2008

Posted by kathryn in Labels & advertising

Today’s task in 31 Days to a Better Diet is centred on improving your awareness of what you eat. And today we’re talking about food labelling. If you’re buying food in a packet, it’s likely to contain more ingredients than you’d think. Some of this is logical. To get a food to retain its shape, flavour, texture and stay fresh for more than a week, manufacturers have to add flavour enhancers, preservatives, gums, texturisers. Manufacturers also want you to …

Read more No comments 17 August, 2008

Posted by kathryn in Vegetables

This Saturday is another guest post. This time I’m chuffed to have Lucy from Nourish Me on board, with an excellent strategy for including more vegetables in your diet. Shopping is a strange business. Shoes may be your thing, or perhaps it’s the chase for that elusive pair of perfect jeans – the kind that manage to make you look both long of leg and narrow of bottom; for others still, a cavernous bookshop holds hours of possibility, but …

Read more 15 comments 16 August, 2008

Posted by kathryn in Eggs

Today’s task in 31 Days to a Better Diet is about one of my favourite meals to cook when I’m busy. In a busy life it’s really handy to have a couple of easy, flexible dishes up your sleeve. The kind of dishes you can make at the end of a long day, with what’s in the house. If you are confident you can make something tasty in 20 minutes, with limited effort, you’re less likely to reach for …

Read more 12 comments 15 August, 2008

Posted by kathryn in Uncategorized

Today’s task in 31 Days to a Better Diet is centred around getting more variety in your diet. This group is marked by the image to the left. One way to increase the variety of foods you eat, is to switch around your staples. By changing foods which form the foundations of your diet, you’re eating something new, but doing it in an easy, repeatable and sustainable manner. You’re consuming foods you know, whilst simultaneously adding to your nutrient …

Read more 21 comments 14 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is about being more aware of what you’re eating. If you’re following this group of posts, they’re marked by the picture on the left. There’s an episode of Seinfeld where George Costanza realises every choice, every decision he’s ever made has been wrong. He hasn’t had bad luck, he’s just made bad decisions. From that point on he decides to go against instinct and start saying and doing the …

Read more 12 comments 13 August, 2008

Posted by kathryn in Fruit and Vegetables

Today’s task in 31 Days to a Better Diet is a from another guest writer. I’m very pleased to welcome Cassie of Veggie Meal Plans to Limes & Lycopene. Cassie’s post reveals a useful way to increase the variety of foods you eat. One of the most important changes in how I eat and what I eat started one night when I was at friend’s home heating a diet frozen dinner in the microwave.‭ ‬I was planning to eat …

Read more 9 comments 12 August, 2008

Posted by kathryn in Uncategorized

Today’s task in 31 Days to a Better Diet is centred around controlling hunger and the portions you eat. If you’re following this group of posts, they’re marked by the picture on the left. Do you ever find yourself saying “once I’ve had the first chocolate I just can’t stop myself”? Or “I can’t keep ice-cream in the house because I know I’ll eat it all”? Or "once I ate that first chip they were gone …

Read more 8 comments 11 August, 2008

Posted by kathryn in Vegetables

Today’s task in the 31 Days to a Better Diet is centred around getting you to eat more vegetables. If you’re following this group of posts, they’re marked by the picture on the left. I regularly talk to clients about eating at least five serves of vegetables each day. It’s something they often struggle with and the most frequent complaint is they have no idea how to fit that many in. While I have some clients who eat only …

Read more 14 comments 10 August, 2008

Posted by kathryn in Uncategorized

Today’s task in 31 Days to a Better Diet is from another guest writer. I’m very pleased to welcome Mike Kinnaird of Habit Guide to Limes & Lycopene. Mike’s post is centred around planning and making it easier to eat well. h3. Create a structure One of the bigger problems with nutrition is that there are just so many factors to fit in every single day – high fiber, low salt, the right balance of fats, protein, “good” carbs, …

Read more 15 comments 09 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is about being more aware of what you’re eating. If you’re following this group of posts, they’re marked by the picture on the left. Do you gulp down your food? Intent on the next thing, rather than the food itself? It’s easy to do this. Our lives are busy; days are packed. But if you’re not thinking about what you’re eating _how can you possibly be satisfied with …

Read more 5 comments 08 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is aimed at increasing the variety of foods you eat. If you’re following this group of posts, they’re marked by the picture on the left. Preparing your own food is a good life skill. With even a little knowledge and a few techniques you can prepare good quality, tasty meals. Food which is better for you than anything you buy from a take-away, restaurant or food hall. Cooking for …

Read more 21 comments 07 August, 2008

Posted by kathryn in Uncategorized

Today’s task in 31 Days to a Better Diet is centred around controlling hunger and the portions you eat. If you’re following this group of posts, they’re marked by the picture on the left. Maybe your stomach rumbles. Maybe you get light-headed or really tired. Or is it that everyone around you suddenly starts annoying you? Whatever the signs, do you know when you’re hungry? Because it’s surprising how many people don’t. h3. Do you have time for hunger? …

Read more 7 comments 06 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is a from a guest writer. I’m very pleased to welcome Crabby McSlacker of Cranky Fitness to Limes & Lycopene. Crabby’s post reveals a tricky way to get more fruit and vegetables in your diet. This group is marked by the image to the left. Everyone knows that salads are healthy, but to me they get tiresome after a while. And I used to make things worse by taking …

Read more 21 comments 05 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is centred around planning and making it easier to eat well. If you’re following this group of posts, they’re marked by the picture on the left. I work from home several days a week, but on the other days I go into clinic and see clients. These tend to be long days, so I usually pack a lunch box. This will include my lunch, plus some snacks. Stuff that’s …

Read more 18 comments 04 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is one aimed at increasing the variety of foods you eat. If you’re following this group of posts, they’re marked by the picture on the left. h3. Today’s task There are so many different foods. Fruit, vegetables, nuts, seeds, meat, fish, dairy, legumes, grains. And then within each group there’s even more variety. Fruit comes in fresh and dried forms. You can buy oily fish like salmon, or white …

Read more 23 comments 03 August, 2008

Posted by kathryn in Uncategorized

Today’s task in the 31 Days to a Better Diet is all about being aware of what you’re eating. If you’re following this group of posts, look out for the picture on the left. h3. Today’s task Before changing your diet, it’s really important to know what you’re eating now. So today’s task in the 31 Days to a Better Diet is to keep a diet diary for a week. h3. Why a diet diary? As a nutritionist I …

Read more 14 comments 02 August, 2008

Posted by kathryn in Uncategorized

If I told you that in 31 days you could have a better diet and better health, would you believe me? While you may want to change your diet, it often feels too hard. A task so enormous and overwhelming that you just can’t do it now. Your day is filled with commuting to and from work. At work you’re busy, stressed and the boss just keeps piling up your inbox. While weekends are spent …

Read more 25 comments 01 August, 2008