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Blissful nutrition tips for the blushing bride!

As the big day approaches, every bride wants to look and feel her absolute best! Fact is, hundreds of brides-to-be automatically assume that weight loss is the ultimate mission where sticky notes carry a list of dietary restrictions and the “detox” begins. Gorgeous women, listen up: Your happily ever after should never, ever start that way. Kick the D-word to the curb and take advantage of this time to make long-lasting changes to look great on the day and for months after! So, where do we start? Slide1

If your wedding date has been set then it’s time to take charge of every aspect including your health. Planning my wedding was not only stressful both physically and mentally but one thing was for sure, I never skipped a meal! One common mistake many brides make is forgetting to eat or not eating enough. Skipping meals is a no-go if you’re planning to keep your engines running. Also, extreme calorie restriction can cause your metabolism to slow down, which is not ideal if you’re working on weight loss. Bridal cleanses, detoxes and extreme diets, be gone! Let’s start by…E.A.T.I.N.G: 

1. A simple method that many brides can start with is applying a healthy plate division to their lunches and dinners. Aim to divide your meal up as follows: 1/2 your plate should include a variety of coloured vegetables, 1/4 can be a lean source of protein and the final 1/4 a healthy choice of carbohydrate. A couple of meal ideas based on this division can include: i) Baby spinach salad with a variety of vegetables such as cucumbers, beetroot, grated carrots, 1/4 sliced avocado, 100g of grilled chicken pieces and 1/2 cup of corn. ii) Quinoa salad with 1/2 cup of kidney beans or lentils, cucumbers, tomatoes, a handful of olives, parsley or mint leaves plus 1/4 cup of walnuts.

2. Keep treat meals and desserts for the weekend. Whether you’re getting married or not, everyone needs a little treat and should never deny themselves anything. During weekdays, I would advise a little discipline to ensure that you are getting the right nourishment from all major food groups. Over the weekend, set a day where it’s absolutely free of choice but keep portion control in mind.

3. Go for the best choices from each food group so, opt for wholegrain breads, oats, quinoa and brown rice as examples of healthy breads and cereals. Berries, pears, apples, kiwi fruit, papaya and passionfruit are awesome fruit choices. As for vegetables, choose lots of leafy greens such as kale and baby spinach including options such as zucchini, eggplant, sweet potatoes, carrots, beetroot, broccoli and cabbage. Dairy products such as cottage cheese, low fat milk, feta and probiotic yoghurts are ideal sources of protein and calcium but alternatives such as soy milk and yoghurts are just as great. Salmon, tuna, eggs and skinless chicken breast are all good choices of protein but make sure to also consume plant-based sources such as lentils, chickpeas and beans. In terms of portions, a dietitian (such as myself!) can help tailor a meal plan based on your activity levels and what appropriate quantities to aim for would be from each food group. 

4. Don’t drink your calories! Water is a bride’s best friend. Make sure you stay hydrated and aim for at least 1.5L of water a day. Say goodbye to energy drinks and keep fruit juices to a minimal (i.e. 1 glass a week with a weekend brekkie). Herbal teas are a great way to unwind after a long day and my top choices would be lemon and ginger, camomile or lavender tea. 

5. Make exercise a priority and slot workout sessions in just like any other wedding-related appointment or meeting. Mix it up with weight-training, HIIT as well as working on your core strength with pilates or even yoga! Remember to start gradually:  if you haven’t been exercising, then start at 2 sessions a week and gradually build that up to a target of 4 sessions a week for 45 – 60minutes.

6. Include foods that are known to promote great skin and boost your glow such as avocado, salmon, walnuts, chia seeds, blueberries, kiwi fruit, sunflower seeds, olive oil, sweet potato, papaya and lentils (just to name a few…).

7. Many brides try to beat the bloat a week before the wedding so a few culprits to watch out for include onions, garlic, cauliflower, broccoli, dried fruit and beans. A high intake of salt can promote water retention so generally, cutting down on salty foods is a good idea a week before the big day and for years after really…

If you’re looking at making changes to look and feel your absolute best before and after the big day, then look no further and get in touch! A tailor made package that specifically addresses your goals, preferences and needs is just a click away. Remember, You’re not alone in achieving an awesome, healthier, better you. 

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