GM Nutrition. Diet & Nutrition Advisor, Greg Marah SAC Dip

25/05/2015

Give this page a like and a follow if you want top class nutrition hints and tips. Fiona is based in Kildare and has a wealth of Knowledge. Very helpful and runs a great practice. !

Transform Your Health Today!

05/04/2013

I'd like to give a special mention to a client of mine that at first warned me that she was going to be very hard hard work and there's no way I'd break her chocolate habit and get her down to her goal weight of 10st 10ibs, Greg loves to be challenged :) , today she weighed in under her target weight and with a few months to spare. We'll done Dawn, its amazing what one can do when you but your mind to it. :)

20/03/2013

Nothing like a lovely hot bowl of porridge with mixed seeds and blueberries on a crisp bright morning like this morning. Have a good day all :)

16/03/2013

“If you do what you’ve always done, you will always get what you have always got......” Anthony Robbins

Zest4life has always maintained that following low calorie diets and especially crash diets are not the way to achieve long term weight loss. Now it seems that this concept is really catching on. More and more people are waking up to the fact that science has consistently shown that high fibre, protein rich, low GL meals are a more effective for weight loss than the traditional low calorie, low fat approach. So throw away your calorie counters and choose Zest4life to create a new you today!

Central to Zest4life’s approach is Glycaemic Load or “GL”. GL measures how quickly a food is broken down to simple sugars and the amount of sugar in that food. By choosing foods that your body has to work a bit harder to break down to sugar you’ll feel fuller and less hungry for longer plus your blood sugar will be more stable. As any Zest4life follower will know, getting your GLs right is the key to beating cravings, eating less and lifting your mood.

Whether you want to lose a lot of weight or just shed those last few pounds, the zest4life low GL diet will help you to get going and stay on track.

15/03/2013

Skipping meals may sounds like a good idea. But it could make your body think it's being starved and start building body fat in an attempt to store energy for later.

14/03/2013

Don't forget to eat protein with every snack or meal , protein slows down the release of sugar from your carbohydrate( fruit/veg/pasta/bread) and makes you feel fuller for longer, for example for a snack have a piece of fruit with a handful of almonds , or oatcakes with light cream cheese or peanut butter

12/03/2013

You really are what you eat. If you eat healthy, you'll feel healthy. If you eat junk, you'll feel like junk. Respect your body.

12/03/2013

11/03/2013

Making small changes every week will make a huge difference, change from white rice to brown rice is a great start!

10/03/2013

as per special request i got from one of my bestest clients ;)
Spaghetti Bolognese
A really filling but low GL version of spag bol, made with lean organic beef and bags of vegetables to lower the saturated fat content and provide more fibre. Quantities are doubled here so you can serve the other half next day, or freeze it.

Serves 4
450g (1lb) lean organic beef mince
2 tsp coconut oil or olive oil
1 onion, diced
2 cloves of garlic, crushed
1 red pepper, diced
200g (7oz) mushrooms, cleaned with brush or wiped with kitchen towel and sliced
1 x 400g tinned chopped tomatoes
3 tbsp tomato purée
3 tsp Marigold Reduced Salt Vegetable Bouillon powder
½ - 1 tsp dried oregano (according to taste)
Freshly ground black pepper

Plus 80g (3 ¼oz) wholemeal or low GI spaghetti

1. Cook the mince in a large frying pan until it starts to turn grey/brown, scooping off any fat that appears with a teaspoon. Set aside.
2. Heat the oil in a separate pan and fry the onion and garlic for a couple of minutes.
3. Add the diced pepper and place lid on to sweat for 3 minutes.
4. Add the mushrooms and replace the lid to sweat for a further 3 minutes
5. Transfer the vegetables to a large stockpot or pan and add the mince together with the chopped tomatoes, tomato purée, bouillon powder and oregano. Cover and simmer for 5-10 minutes, until the vegetables are soft. Season with black pepper.
6. While you are waiting for the Bolognese sauce to finish cooking, cook the spaghetti according to the pack instructions. Drain and serve with the sauce.

GL's PER SERVING: 11
COOK'S NOTES:
ALLERGY SUITABILITY dairy and yeast free
MAINTENANCE PHASE
Increase the spaghetti serving to 55g per person (dry weight)
(total GL's = 14)

09/03/2013

Who likes Carrot cake ?

Low GL Carrot and Walnut Cake
Another fabulous tea-time treat that you can enjoy without feeling guilty. The walnuts, carrots and eggs in this cake lower the GL score and provide plenty of varied nutrients. Delicious with a cup of peppermint tea at the end of a long day. If you choose the walnut topping, this cake will keep in an airtight tin for up to 2 days. If you opt for the cream cheese frosting, cover the cake and store in the fridge for 2 days.

Serves 4
50g (2oz) Coconoil (organic coconut oil) or butter (at room temperature)
50g (2oz) Xylobrit
50g (2oz) organic soya flour (available from health food stores)
¼ tsp baking powder
50g (2oz) ground walnuts
50g (2oz) chopped walnuts
1 medium carrot (approximately 75g/3oz) peeled and finely grated
2 medium eggs

For the topping choose from...

Cream Cheese Frosting Walnut Topping
50g (2oz) low fat cream cheese 2 tbsp chopped walnuts
½ tsp vanilla extract
1 tsp Xylobrit

1. Preheat the oven to 180C/350F/Gas Mark 4. Grease and line a miniature 10cm/4in cake tin with non-stick paper.
2. Cream the Coconoil or butter and Xylobrit together until soft and smooth.
3. Stir in the flour, baking powder and ground walnuts until the mixture resembles breadcrumbs.
4. Mix in the chopped walnuts and carrot, then stir in the eggs without beating them.
5. Spoon into the prepared cake tin and sprinkle the chopped walnut on top, if using. Bake for 35 minutes or until the top is risen and golden. Remove from the oven and cover the top with tin foil, then bake for a further 20 minutes or until the cake cooked. (Tip: insert a skewer into the middle – if it comes out fairly clean then the cake is cooked, if it is still runny then it needs a bit longer). Allow to cool before icing with the cream cheese frosting, if using.
6. To make the cream cheese frosting, mix all the frosting ingredients together well. Spread on top of the cooled cake.

GL's PER SERVING: 5
COOK'S NOTES:
ALLERGY SUITABILITY gluten, wheat, dairy, yeast free (opt for the chopped walnut topping rather than the cream cheese frosting if you cannot eat dairy products or yeast, and use Coconoil rather than butter if you cannot eat dairy)

From the Patrick Holford Low GL Diet Cookbook

08/03/2013

Just a quick note to say i am totally booked up for the next 4 -5 weeks for the Zest4life weightloss programe , im really sorry but i cant fit in anymore people due to my heavy workload at present. Thank you x