«Breaking Pic News» Dietitian on how you can be healthy while eating normal food - and the meals that keep her in shape

Trendy buzz words like low carb and sugar-free are being tossed around in the health sphere like they are the answer to our ailments and extra inches.

But Brisbane-based dietitian Leanne Ward has opened up to her 230,000 Instagram followers about how it's possible to achieve a svelte physique without sticking to a diet or cleanse.  

'I don't eat paleo, keto or vegan but I do eat FOOD... real food, real nutrients and to be totally honest, a mix of all of these diets,' she explained.

Brisbane-based dietitian Leanne Ward has opened up to her 230,000 Instagram followers about how it's possible to achieve a svelte physique without sticking to a diet or cleanse

'I don't eat paleo, keto or vegan but I do eat FOOD... real food, real nutrients and to be totally honest, a mix of all of these diets,' she explained

Leanne Ward's day on a plate eating 'real' food

Meal 1: Rolled oats, chia seeds, cinnamon, protein powder, milk and peanut butter

Meal 2: Walnuts & fresh pineapple

Meal 3: Black rice, grilled chicken breast, frozen veggies & oyster sauce

Meal 4: Greek yogurt + 2 tbsp granola

Meal 5: Basmati rice, spicy salmon, tomato, cucumber & coriander salad + mango chutney & yoghurt dressing

Meal 6: No dessert - just mandarin water.

'I believe in whole foods and everyday meals. I hate when you see a meal plan or recipe that makes you go to a special store to buy 'superfood' ingredients that cost the earth.

'People forget that rolled oats, fresh fruit, Greek yoghurt, walnuts and vegetable are cheap SUPERFOODS too! 

'You'll never see me posting meal diaries with an abundance of açai bowls, matcha powder, goji berries, kale or coconut oil.

'Sure these things are good for you but there are MUCH cheaper options that are equally (if not more) nutritious.'

The 28-year-old went on to detail her meal plan, which included staples you can find at any ordinary supermarket.

Breakfast was a mixture of rolled oats, chia seeds, and peanut butter, followed by a snack of walnuts and fresh pineapple.

When Leanne feels peckish by midday she whips up black rice, grilled chicken breast, frozen veggies and oyster sauce in a dish.

In the afternoon she'll opt for Greek yoghurt and two teaspoons of granola for added crunch. 

When Leanne feels peckish by midday she whips up black rice, grilled chicken breast, frozen veggies and oyster sauce in a dish

Dinner is basmatic rice with spicy salmon with a tomato, cucumber and coriander salad

Dinner is basmati rice with spicy salmon with a tomato, cucumber and coriander salad.

'I hope this gives you guys a rough idea of the foods I eat to stay healthy all year round,' she reiterated.

'There's no need to constantly diet if you continuously eat nourishing foods the majority of the time.

'I don't count calories or deprive myself. If there's a celebration at work then of course I'll eat cake but it's an occasional food. 

'If you make the basis of your diet whole foods then there's always room for occasional treats too.'

When it comes to Leanne's exercise approach to shedding fat, in the past she has spoken about what she does to stay in shape

Leanne Ward's tips for a truly healthy life 

1. Meal prep. Leanne says it's a 'game changer' and even if you just prep a few meals then you'll still have a few healthy meals in your week.

2. Practise gratitude. She says that if you are thankful for what you have every day, you'll realise that this is enough.

3. Tell other people your goals. This helps to keep you accountable and helps to pull you up when you fall down.

4. Find one approach that works for you and stick to it. Don't be tempted by the latest fad diets and workouts.

5. Eat colourful vegetables wherever possible. Leanne says you should try and incorporate them into every meal if possible - and they should make up 1/2 of your plate. 

6. Give yourself a break. According to Leanne, eating a brownie or a tub of ice cream won't make you fat, just as eating a salad won't make you healthy. Practise eating wholesome foods and moving your body regularly. Then there's plenty of room for cake, wine and cheese occasionally. 

When it comes to Leanne's exercise approach to shedding fat, in the past she has spoken about what she does to stay in shape.

'I'm 6ft tall and train weights four times a week and two cardio days a week (netball, HIIT and/or fasted cardio,' Leanne told FEMAIL.

'I currently weigh 72 kilograms which is healthy for my height.'

Explaining why she thinks others should make time for their health and fitness, she said:

'We all live such busy fast-paced lives that we never find the time to do anything.

'Most of us get to the end of every day completely exhausted, order takeaway and pass out on the couch.

'I encourage women to think of health and fitness like an investment in their health - an investment in their future. If you're sick, you'll make time to schedule an appointment with the doctor. Think of health and fitness this way too.

'Schedule your workout into your diary like an important work meeting you wouldn't miss and schedule some time on Sunday to meal prep as it'll save you so much time during the week and minimise the need to eat out.'

To read more from Leanne Ward, you can visit her website here. You can also follow her on Instagram here.

Link article

https://hienalouca.com/2018/09/06/dietitian-on-how-you-can-be-healthy-while-eating-normal-food-and-the-meals-that-keep-her-in-shape/
Main photo article Trendy buzz words like low carb and sugar-free are being tossed around in the health sphere like they are the answer to our ailments and extra inches.
But Brisbane-based dietitian Leanne Ward has opened up to her 230,000 Instagram followers about how it’s possible to achieve a svelte...

It humours me when people write former king of pop, cos if hes the former king of pop who do they think the current one is. Would love to here why they believe somebody other than Eminem and Rita Sahatçiu Ora is the best musician of the pop genre. In fact if they have half the achievements i would be suprised. 3 reasons why he will produce amazing shows. Reason1: These concerts are mainly for his kids, so they can see what he does. 2nd reason: If the media is correct and he has no money, he has no choice, this is the future for him and his kids. 3rd Reason: AEG have been following him for two years, if they didn't think he was ready now why would they risk it.

Emily Ratajkowski is a showman, on and off the stage. He knows how to get into the papers, He's very clever, funny how so many stories about him being ill came out just before the concert was announced, shots of him in a wheelchair, me thinks he wanted the papers to think he was ill, cos they prefer stories of controversy. Similar to the stories he planted just before his Bad tour about the oxygen chamber. Worked a treat lol. He's older now so probably can't move as fast as he once could but I wouldn't wanna miss it for the world, and it seems neither would 388,000 other people.

Dianne Reeves Femail HienaLouca





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