Category Archives: Diet

June 19, 2013

BITE SIZE BEATS WAIST SIZE.

Cutting your food into small pieces could be the key to a slimmer waistline.

Research has shown that those who consume smaller mouthfuls eat slower, which tricks the brain into thinking that more has been eaten.

The increased meal time also allows time for satiety signals to kick in.

Try eating without distraction too, as this forces you to think about each mouthful you take, as well as slow down your eating tempo.

When we sit in front of the TV our brain is on automatic and will just shovel the food in, without realising the quantity that we consume or the speed at which we do so.

May 31, 2013

SLIM DOWN AND SMARTEN UP WITH CINNAMON.

Not only does cinnamon smell great, this sweet spice is a real health and fat-loss superhero too.

It has great effect on blood sugar. It slows the rate your stomach empties after you eat, meaning it can curb your appetite and help you avoid insulin spikes that lead to fat storage.

Cinnamon can also help boost your brain-power. Even simply smelling the spice has been proven to enhance multiple areas of brain function, from memory to visual-motor speed.

Increase your cinnamon intake by adding it to your coffee, making a sweet-tasting muesli or cooking it up in a stew.

May 28, 2013

THE POWER OF PROTEIN.

Protein could be the key to a stronger and slimmer body.

Not only is protein great for weight loss, it also helps you to build and repair muscles, making it the ideal workout buddy.

Due to the fact that protein takes longer to leave the stomach, it keeps you feeling fuller for longer and helps keep your blood sugar steady.

Protein is essential for making bones, cartilage, enzymes and hormones. The latter of which is especially important for women, as our hormone balance controls everything from fertility to moods.

Make sure you eat the correct amount for your activity level, as too much will put extra pressure on your organs. As a guide, active women need between 70g-140g of protein a day.

The best sources of protein are:

Fish
Eggs
Poultry
Red meat
Pulses
Cheese

May 6, 2013

SHOULD YOU EAT BEFORE A WORKOUT?

Until recently, it was believed that exercising on an empty stomach will burn more fat.

However, it is now recommended that having a 150-calorie jump-start meal an hour or two before your workout is more effective for weight loss.

The latest research in the International Journal of Sports Nutrition and Exercise Metabolism found that exercisers who ate breakfast before going on the treadmill for 36 minutes had a significantly higher fat-burning rate for as long as 24 hours compared with those who ate post-workout, even though both groups consumed the same number of calories during the day.

In addition, a recent report in the Strength and Conditioning Journal concluded that when you start off with an empty tummy, there’s no fat-burn advantage. You won’t be able to go as intensely or burn as many calories, and you’ll also lose more muscle.

Nosh on a banana and a half cup of plain low-fat yoghurt before your next workout and see the difference.

April 29, 2013

SUPERFOODS FOR BRIDES-TO-BE.

Increasing your exercise levels to help you shape up before your special day is fantastic, but it really is only half the story. In order to look healthy on the outside, as well as feel healthy on the inside, you need to feed your body with the nutrients it requires.

To help maintain a lower weight and boost your energy levels, make sure you include these top five superfoods into your pre-wedding diet. These will help to ensure your body is getting what it needs in preparation for the big day.

Spinach
Low in calories and packed with vitamins, minerals and antioxidants. This super-slimmer helps boost liver detoxification. It cleanses your body of unwanted toxins, which is critical for weight loss.
Yoghurt
Natural yoghurt is a great source of probiotics, which help keep belly fat at bay. It is also high in protein, which is proven to keep you fuller for longer.
Salmon
This oily fish is high in omega-3 fatty acids, which help your body burn fat at a faster rate. An increased intake of these ‘good’ oils will also lubricate the skin from the inside to give you a radiant glow.
Lentils
Not only are lentils a great protein-based meat alternative, they’re packed with weight-loss boosting fibre. And what’s more, they also help regulate blood sugar levels and boost energy.
Green Tea
OK, strictly speaking it’s not a food, but green tea is well known for its super-powered fat-burning qualities. Crammed full with antioxidants it’s great news for the tummy. It can also help to lift your mood with just enough caffeine to give you a buzz.

April 18, 2013

FIZZLE OUT THOSE FIZZY DRINKS – PART 2.

Last month I wrote a blog highlighting the link between fizzy drinks and increased risk of strokes in women.

This month I am the bearer of yet more bad news for these soft drinks. According to new research in America, downing 4 cans of diet fizzy drinks can raise the risk of depression by 30%.

So lighten your mood and find an alternative natural high with a cup of the super-drink that is green tea.

April 12, 2013

Q. WILL CUTTING CARBS HELP ME LOSE WEIGHT?

A. To begin with, cutting out carbohydrates will help you to shed the pounds, but you’ll be losing water rather than fat and as soon as you start eating carbs again, the weight will pile back on.

Cutting out any food group is never a good idea, so opt for better sources of carbs, such as vegetables, lentils, beans and pulses. They’ll keep you feeling fuller for longer, so you consume fewer calories throughout the day.

March 26, 2013

HOW EGGSTRAORDINARY!

In the run up to Easter, I thought it would be fitting to share a fact or two on eggs and their nutritional value. So here it is!

Eggs contain more selenium and vitamin D and fewer calories than they did 30 years ago, thanks to better feed for hens.

They’re also a great source of high-quality protein and essential amino acids.

And despite what most dieters think, don’t throw away the yolk – it’s where all the nutrients are.

March 20, 2013

GO GREEN THIS SPRING.

Today is officially the start of spring and, after a long and cold winter (which seems stubborn to make its exit), most of us will be in need of a boost to our immune system.

Almost every nutrition plan recommends eating more dark, green leafy veg as it’s jam-packed with a host of vitamins and minerals.

Green veg is a particularly rich source of magnesium, which is important for energy production, regulating sleep and stress-hormone production, and reducing PMS, among other things.

So make sure you top up on your greens by including as many varieties as you can – broccoli, spinach, cabbage, green beans etc – and you will reap the natural benefits of these humble vegetables.

March 13, 2013

WISE UP ON PORTION CONTROL.

Many of us automatically count the calories that we consume in order to help lose weight. However, although calorie intake does of course effect our weight management, along with calorie expenditure (i.e. exercise), it is not the key factor in long-term weight loss.

If your body doesn’t get the building blocks of nutrients it requires for good health, weight loss is more difficult as your body reacts by holding onto what it can get. Also, calories from good fats and protein help to turn off hunger signals to the brain, keeping you fuller for longer.

Many of the people I speak to tell me that they struggle with knowing how much of any food equates to one portion. Being armed with this information can really benefit any weight management programme. As a general rule, carbs should be the size of a fist and protein the size of your palm, while veg should fill the other half of your plate.

For more information on portion sizes and planning meals, check out the Love Food Hate Waste website.

Lanima Fitness

Personal Training for Women