Category Archives: Nutrition

July 12, 2013

DON’T CURB YOUR CARBS.

Many of us fear the consequences of carbohydrates and their associations with weight gain have stuck with many dieters.

In fact, this comfort food is an important macronutrient and has major benefits on our bodies. Choosing your carbs wisely could help you to ward off disease, keep the excess pounds at bay and improve your fitness performance.

So, what are the benefits of this underrated food group?:

  • Essential for our cognitive skills – carbs are the only fuel that our brains can utilise, so without this our brain health and memory deteriorate.
  • Vital source of fuel for exercisers – they are your body’s preferred fuel for energy. Having the right fuel at the right time is critical to performance.
  • Helps ward off food cravings – eating the right carbs will help keep to minimise potential sugar peaks and troughs.

So, it’s not about omitting carbohydrates from your diet entirely, it’s about making the right choices based on your own activity levels and objectives.

Check out the following top facts to help you eat smart and rebuild your friendship with the good guys:

  • The general recommendation is that around 50-60% of your diet should be carbohydrates. These should mainly be vegetables, some fruit, bread and grains.
  • If you’re trying to slim down, opt for veg like broccoli, tomatoes and peppers with a small helping of slow-release carbs like sweet potato or brown rice.
  • If you’re training hard you may need a steady intake of carbs throughout the day, plus a carb-based pre-workout snack.
  • For those who are training, it is recommended that you consume about 5g of carbs per kilo of body weight.
  • The top carb champs are oats, spelt, legumes, millet, wild rice, wholemeal bread, pearl barley and quinoa.
July 5, 2013

THE WONDER OF WALNUTS.

Walnuts

A recent study suggests that eating walnuts a couple of times a week could reduce your risk of type 2 diabetes.

The study of almost 140,000 women found that snacking on 28g of walnuts twice a week slashed the risk by 24%.

For an extra nutritional boost, opt for raw over roasted nuts.

June 10, 2013

THE POWER OF HERBS.

Herbs

Herbs are often underrated for the benefits they have on our bodies. From helping with digestion, to boosting our immune system, the power of herbs can be vast. Invest in these fresh herbs to give your health a boost.

Parsley – The Immune Booster

  • Contains more vitamin C, gram for gram, than most citrus fruits
  • Two tablespoons of fresh, chopped parsley contains 150% of your RDA of vitamin K, which is important for bone health
  • A good source of vitamin A and folate, the latter is important for pregnant women as it has been shown to reduce spina bifida in babies
  • A diuretic, which helps combat bloating and water retention
  • Known for its anti-inflammatory properties, which helps with the symptoms of rheumatoid arthritis.

Coriander – The Energy Amplifier

  • Contains a huge range of vitamins and minerals, including B vitamins thiamine, riboflavin and folate, which help give us energy
  • Believed to reduce cholesterol and blood pressure
  • Best known for its antibacterial and anti-fungal effect.

Basil – The Anti-Ager

  • Packed full of flavonoids, which have been shown to protect cells from chromosomal damage
  • Reduces cell damage from radiation and free radicals as well as protect the skin form the sun.

Mint – The Digestion Soother

  • Can help to break down fat, so is traditionally served after meals
  • High in vitamin C, vitamin A and manganese which also help with the metabolism of fat and protein.

Rosemary – The Cancer Fighter

  • Research has shown that it can reduce the risk of breast cancer by blocking some of the damaging effects of oestrogen in the body
  • High in vitamin E, which is important for skin healing
  • A strong antibacterial effect that has long made it a remedy for a sore throat.
June 3, 2013

TOP 5 SUPERFOODS TO SUPPORT YOUR WORKOUT.

Broccoli

Add the following superfoods to your diet to help increase the fat you burn and to support your workouts.

  1. Broccoli – helps to revitalise your liver by flushing out toxins from your body and encouraging the breakdown of fat.
  2. Eggs – rich in choline, a B vitamin that can help to regulate fat in the liver.
  3. Berries – a great source of antioxidants as well as fibre for fat-fighting roughage.
  4. Greek Yoghurt – a high-protein food that will help to build muscle rather than fat.
  5. Cinnamon – speeds up your metabolism and helps your body process sugar more effectively, so you’ll dodge that insulin spike that could lead to fat storage.

 

May 31, 2013

SLIM DOWN AND SMARTEN UP WITH CINNAMON.

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 16, 2013

GO BANANAS!

Go_Bananas

I know I’m always going on about this super-fruit, but bananas really do make an ideal snack before your workout.

Not only are they loaded with digestible carbohydrates, to fuel your body, they are also packed with potassium and magnesium, which aid in maintaining nerve and muscle function.

Have a banana with 2tbs of Greek yoghurt 30mins to 1 hour before you exercise. It will prevent low blood sugar, which leads to light-headedness and fatigue.

This combination will also fuel your body with both the carbohydrates and protein needed to maximise your workout and performance.

And what’s better they’re cheap to buy, so you don’t have to break the bank! Another reason why I will continue to sing this fruit’s praises.

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.