Category Archives: Diet

May 28, 2013

THE POWER OF PROTEIN.

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?

Banana on white background

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.

Bride-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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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?

375948-001

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!

Egg

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.

Green_Veg

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.

March 7, 2013

FIZZLE OUT THOSE FIZZY DRINKS.

Fizzy_Drinks

It may be shocking to hear that according to a new study, having just one fizzy drink a day raises women’s risk of a stroke by a huge 80%!

Researchers at Osaka University found both regular and low calorie soft drinks raise the chances of an ischaemic stroke – a life-threatening condition.

Try sipping on ginseng or green tea for a natural high instead.

March 1, 2013

DE-STRESS FOR A FLATTER STOMACH.

De-stress

A flabby mid-section is notoriously hard to shape up, and it often comes down to stress. Even if you eat well and exercise, leading a stressful lifelstyle can stop you losing inches.

When the body is under long-term physical stress, levels of the hormone cortisol shoot up, which can cause your body to hold onto fat around the waistline.

Cortisol effects appetite, causing you to crave sugary, high fat foods. These foods stimulate the brain to release neurotransmitters such as serotin and dopamine which, although soothe stress, are bad news for your body.

To counter the effects of cortisol, get yourself some consistent, solid sleep (ideally seven to nine hours a night) to allow your body to relax and recuperate.

You can also try stress-soothing foods such as oily fish, which helps regulate cortisol, or turkey, which boosts serotonin.

And, if that isn’t enough to make you want to chill-out and put your feet up, a recent study by Columbia University Medical Centre found the effects of stress are as damaging to your heart as smoking five cigarettes a day!