Category Archives: Diet

May 16, 2014

BEAT STRESS.

Beat_Stress

We all feel the pressure from time to time, but if you feel as though your stress levels are going into overdrive – and causing you to eat all the wrong things – it’s time to take some action!

Exercise can be a massive de-stressor after a hard day in the office or a busy day with the kids.

What you eat also plays a major factor in how you feel from morning to night.

Try out the following calming foods below to ward off stress.

  1. Nuts – munching on a handful of raw nuts every day helps to regulate magnesium levels, which is important for keeping stress levels low.
  2. Brown rice – complex carbohydrate foods, such as brown rice and pasta, help to raise levels of the happiness hormone serotonin, which boosts your mood.
  3. Oily fish – oily fish, such as salmon and trout, is rich in omega-3 essential fatty acids, which keep brain cells firing on all cylinders so you can deal with your stress symptoms effectively.
  4. Chocolate – a couple of squares of the sweet stuff help to produce those all-important endorphins. But aim for dark chocolate with no less than 70% cocoa solids and, remember, everything in moderation!
  5. Turkey ­­– turkey contains the amino acid tryptophan, which helps to produce the happy, feel-good hormone serotonin.
  6. Green tea – green tea is a source of the amino acid L-theanine, which acts as a relaxant.
  7. Blueberries – a good source of the antioxidant anthocyanin, blueberries help to lower your blood pressure – which can rise thanks to high cortisol levels.
  8. Garlic – our immune systems often bear the brunt of our stress, so make sure you’re fighting fit with garlic, which contains an immunity boosting compound called allicin.
May 9, 2014

IF I WORKOUT REGULARLY I CAN EAT WHAT I LIKE, RIGHT?

Over-eat

WRONG!

In order to lose weight and maintain general health and fitness, you must integrate healthy foods into your lifestyle in addition to your training regime.

It is not possible to out-train a bad diet ­– eating unhealthy, processed foods after a workout will counter the good work you put into your training, and can even cause you to overeat and gain weight.

By all means allow yourself the odd treat, but do not reward your hard efforts with unhealthy foods.

May 1, 2014

DID YOU KNOW…?

Porridge

23% of Brits eat porridge almost daily!

It’s not just a delicious way to start the day – a bowl keeps you fuller for longer and provides an excellent dose of fibre.

So why not try a bowl of the good stuff for your next breakfast. Add honey, chopped fruit or nuts for an extra delicious taste.

March 14, 2014

TOP 3 POST-WORKOUT SNACKS.

Tuna_Sandwich

Make sure you refuel the right way with these healthy snacks:

1. Chocolate milk
Make your own by mixing 1-2 tablespoons of cocoa powder with 250ml milk. Research shows this combination provides better recovery than sports drinks!

2. Tuna or cottage cheese sandwich
Make your sandwich using brown bread for a tasty, wholesome refueling snack.

3. Dried fruit and nuts
A handful of this delicious mix offers a good dose of vitamins, minerals and antioxidants.

February 21, 2014

CUT REFINED CARBS.

White_bread

Not all carbohydrates are an enemy. It’s the refined carbs (like white bread, white sugar, and sweets) that you need to avoid.

They seem harmless, but they have been stripped of their macronutrient content and reduced to a simple sugar that your body quickly digests.

The result is, your blood sugar spikes, your body pumps out tons of insulin to get the sugar into your cells, your blood sugar plummets, you feel sleepy, and any sugar the insulin didn’t deal with gets converted into fat.

This access fat typically sits around your belly, which can lead to illnesses such as diabetes and heart disease.

Complex carbohydrates, like whole grains, help to maintain well-controlled blood sugar levels. Keeping you energized, slim, and healthy.

They are your body’s main source of fiber, giving you energy to keep you perky even during the grey days of winter.

The mood-boosting neurotransmitter serotonin comes from an amino acid called tryptophan, which is only able to enter the brain after digesting a healthy serving of carbs.

So for your waist’s (and your mood’s) sake, don’t give up all carbs!

February 7, 2014

PORTION SIZES: EXPLAINED.

Many of my clients tell me that they are confused about how much they should (or shouldn’t) be eating.

It can be very misleading when reading food packaging to gauge exactly how much is a recommended portion size.

More often than not, restaurants and supermarkets lead us to believe that what they are selling is the correct portion size for one person. When, in reality, it’s likely to be about one and a half to two times as much!

So how do we control the amount of food that we eat? The best way is to educate ourselves on what is the right portion size for all foods from the various food groups. This way we can be armed with the knowledge before we are presented with more than we need.

However, this doesn’t mean complaining to the restaurant manager next time we eat out, or stopping ourselves from enjoying the odd take away. It means that by being aware of the recommended portions sizes we can help to ensure that both ourselves and our families eat the right amount of food for the majority of the time.

I found Bupa’s guidelines on portion sizes to be the most clear and easy to understand. Below is a summary of their recommendations:

STARCHY FOODS: Eight to 10 portions per day (to maintain weight for an average adult, depending on your activity level)

Some typical amounts for one meal may include the following:

  • Cereal – nine tablespoons (three portions)
  • Bread – two slices (two portions)
  • Baked potato – one medium baked potato (two portions)
  • Boiled potatoes – four small potatoes (two portions)
  • Pasta – nine tablespoons (three portions)
  • Rice – six tablespoons (three portions)
  • Noodles – one block of dried noodles (one portion)
  • Pitta bread – a filled pitta bread (two portions)

Meat, fish and other proteins: Two to three portions per day (with at least one portion of oily fish a week)

One portion counts as the following:

  • Lean meat – 100g raw / 75g cooked
  • Fish – 75g oily fish or 150g white fish
  • Eggs – two medium sized eggs
  • Baked beans – five tablespoons (half a tin)
  • Pulses – four tablespoons
  • Nuts – two tablespoons

DAIRY: 3 portions per day

A portion includes the following:

  • Milk – 200ml (a small glass)
  • Yoghurt – 150ml (a small pot)
  • Hard cheese – 30g (size of a small matchbox)
  • Cottage cheese – 90g or about two tablespoons

FRUIT & VEGETABLES: At least 5 portions per day

One portion is 80g of any fruit or vegetable. Examples include:

  • Large fruit – one or two slices of large fruit (such as mango, pineapple or papaya)
  • Medium sized fruit – one medium sized fruit (such as an apple, orange, banana or peach)
  • Small fruit – two small fruits (such as kiwis, plums, satsumas or clementines)
  • Grapes and berries – one to two handfuls of grapes or berries
  • Fruit juice and smoothies – 150ml (a small glass)
  • Mixed veg – three heaped tablespoons (such as peas, carrots and sweetcorn)
  • Salad leaves –one dessert bowl
  • Beans – three heaped tablespoons

FAT & SUGAR: limit your intake of these foods

Foods high in fat include butter, cream, chocolate and cakes. Foods and drinks high in sugar include soft drinks, sweets and biscuits. You should only eat foods from this group sparingly.

January 3, 2014

SUPPORT YOUR SYSTEM.

Prevent the sniffling cold this winter by stocking up on essential nutrients to support your immune system.

Vitamins A, C, D , E, iron and zinc, found in foods such as leafy green vegetables, oranges, nuts and seeds should help keep you fighting fit.

Incorporate hearty soups too, with beans and lentils. As these are packed with B vitamins, iron and magnesium, which are great for boosting energy!

December 27, 2013

CARB OUT THE RIGHT DIET.

Many people increase their carbohydrate intake in the winter, but make sure you choose the right ones.

Avoid fast-release carbs such as bread and cereal, because they cause a sharp fall in blood glucose levels, creating cravings for sugary foods.

Instead, go for slow-release carbs with a low GI, such as wholegrains, seeds, nuts, peas and legumes. These will keep blood glucose levels even and make it easy to snack healthfully.

October 4, 2013

LISTEN UP ALL CHOCOHOLICS!

Chocolate

A recent study found that daily consumption of roughly 40g (one and a half ounces) of dark chocolate reduced the stress hormone cortisol.

Researchers suspect that certain compounds in chocolate, like caffeine and theobromine, may be responsible.

And, as if you even need another reason to indulge, a study has found that adults who ate moderate amounts of chocolate regularly were actually thinner than those who didn’t, even though they consumed more calories and exercised the same amount.

Look for chocolate that contains at least 70 percent cocoa – the darker, the better – and enjoy!