Hidden Sugars in "Diet" foods

YES - finally something in the media that increases awareness of how low-fat so called diet foods are so high in sugar!

Australian actor Damien Gameau gave up sugar three years ago... that was until he decided to put our so called "health" foods to the diet.

Living on a diet full of hidden sugars (note: he did not eat any confectionary, fizzy drinks or ice cream) like those found in low-fat foods he was consuming a shocking 40g of sugar a day!

The diet was so bad in fact that he added 4 inches to his waistline and his body showed signs of fatty liver disease....If this doesn't bring awareness I don't know what will!


You can also download the post experiment recipes that Damon used:

available here

The Total Guide to Cheat Meals

Many people who follow a clean eating/ Paleo type diet like to indulge in a weekly cheat meal. There are also many people who prefer to stay on plan 100% of the time, knowing that even one meal can tip them in the wrong direction.
 
Here are my thoughts on cheat meals, you will find many differing views on whether they are in fact beneficial or not, my advice is to choose the diet/eating plan you can stick to as above all else, consistency is what counts!
 

What is a Cheat meal?

Many nutritionists and health enthusiasts that I have met hate the word "cheat", as it makes you think that there is a bad behaviour associated with it or simply that you start to associate bad food as a reward. By a cheat meal I am talking about a planned and well designed meal consisting of items that are restricted or perhaps removed from your normal eating plan.
 
A properly designed cheat meal should not negatively effect your diet/healthy eating success. If you are eating well  95% of the time, that 5% doesn't have a huge impact. (Tip: be honest with yourself and make sure you plan ahead of time what meal each week your cheat meal will be!)
 
 

How can a cheat meal benefit me?

1. May help you stick to your diet: As I mentioned, the best diet is one you can stick to! By allowing yourself a planned break from your diet you may not feel as restricted and therefore likely to throw in the towel.
2. Replenish Glycogen Stores: If you are on a strict clean eating regime, cutting out complex carbs and sugar and sticking mainly to lean protein and good fats then over time you will be slowly depleting your excess glycogen levels (the body's energy storage system). Having a meal with carbs and some sugars can help your body to replenish the glycogen stores, fuelling your workouts for the following week and giving your metabolism a boost.

 

How to successfully "Cheat"

• Don't go overboard: Yes this is your chance to eat items that you wouldn't normally eat but it does not mean that you have to eat the entire tub of Ben and Jerrys, or the entire pizza - have a slice or two!
• Remember its a Cheat Meal not a Cheat Day: I would recommend having your cheat meal as a late evening meal, that way you are less likely to turn it into a day-long food fest!
• Have it post workout: After a tough workout your body is in an anabolic state (Muscle building and fat burning mode yippee!) Having your cheat meal after a tough workout makes it less likely to be stored as fat.
• Alcohol should not feature: I know, i know I'm killing all the fun here!. When you have alcohol your body literally stops what it is doing (like fat burning, muscle growth, cell repair) and focuses on burning it off, making it much more likely you will store it as fat.
• Plan ahead: Meeting the girls for dinner on a Wednesday when your usual cheat day is a Friday? Then take a look at menu, decide what your clean option is or swap the days but don't do both!
• Don't go back for seconds: Have one serving e.g.one bowl of pasta, not 2-3. Remember to eat as you normally would - until you are satisfied not until you cant move!

 

Still Not Convinced?

Fair enough, as I said its a matter of personal choice. You could always take a leaf out of Chloe Madeley's book and try a "Refeed Meal" instead.
 
Try a Refeed Meal: If you do not like the idea of having foods you have cut out why not try a reefed meal. This involves having more of the foods that you would normally restrict on your diet such as: brown rice, sweet potatoes etc...
 
 Find what works for you :)
 
 
Some reading:
 
http://www.acaloriecounter.com/diet/cheat-meals/
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1076/7_Steps_for_Losing_Bodyfat_With_Cheat_Meals_.aspx
http://fitnessfondue.com/controlling-cheat/
http://www.xameliax.com/cheat-meals-kayla-itsines/
http://www.livestrong.com/article/542505-the-art-and-science-of-cheat-meals/
http://fashion.telegraph.co.uk/beauty/news-features/TMG9755310/The-pros-and-cons-of-a-cheat-meal.html
http://www.bodybuilding.com/fun/sclark39.htm
 
 

What your nails say about your health!

How your nails look (i'm not talking about shellac here ladies) can actually be a great indicator of your overall health. If your nails do not have any ridges or blemishes, are strong, have a natural shine then this is a sign that your diet is in fact providing your body with the vitamins and nutrients it needs.

In contrast, if your nails are brittle, dry, have ridges and are weak then this can be a warning sign that your body is not getting the nutrients it needs from your diet!

What nutrients do my nails need?

Nails like hair and skin, are made up of keratin (a protein) however they also need the following vitamins and minerals:

• Vitamin C
• Vitamin A
• Vitamin E
• B Complex Vitamins
• Zinc
• Calcium
• Iodine
• Iron

The first step is making sure that we are ingesting enough of the above in our diets (preferably though natural sources although supplements are an alternative option).

On Occasion we may be eating enough of these nutrients however our body cannot absorb them, this can be as a result of illness, stress or perhaps the bodies inability to breakdown certain nutrients. This will also result in dry and brittle nails.

Side note: I actually has a Vitamin B12 deficiency when i was younger as my body was not able to absorb it through digested food. As a result I had monthly B12 injections. This is not an issue for me now thankfully :)

 

Working out which nutrients you are deficient in:

• Dry nails that break and or peal easily: This can be a sign of a deficiency in Biotin and also Vitamins C and D.

• Weak nails: When your nails are very weak it is a sign that the body is lacking in protein and B vitamins

• White moon shape at the base of the nail: This indicates that your body is lacking in B vitamins and/or Iron 

• Ridges on the nails: Could be a sign you are lacking in B vitamins and/or iron

• Hang Nails: This can be an indicator that you are not getting enough Vitamin C, folic acid and protein (cuticle oil can only go so far!)

It is also important to understand the dependencies between vitamins and nutrients, for example:

• Vitamin C helps the body to absorb iron
• Vitamin D  (active form) increases absorption of both calcium and magnesium and reduces excretion of calcium through the urine
• Vitamins A,D, E and K are Fat soluble vitamins and therefore need fat in order for them to be absorbed
• Vitamin A is needed for the body to  effectively process protein

 
Some reading:
 http://www.livestrong.com/article/195055-does-vitamin-c-increase-iron-absorption/
http://healthyeating.sfgate.com/improve-bodys-absorption-vitamins-2898.html
http://www.livestrong.com/article/22016-vitamins-needed-strong-nails/
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1133/Twelve_Amazing_Benefits_of_ProteinThe_Most_Importa.aspx

 

Foods for a leaner body!

Best Foods for a Lean Body!

Ever heard the term abs are made in the kitchen? Guess what, is true! I'm a firm believer that you cannot outrun your fork, meaning we often eat far more calories than we perceive and it takes a whole lot longer for us to burn it off than we think!
 
So why not change the foods that you eat, focus on those that nourish your body and help you to achieve that leaner physique!
 
 
Eggs

• Most people know by now that eggs are an excellent source of protein (In fact they have 100% HBV - high biological value protein source which means that your body can use it all)
• Another benefit of eggs is that they can help remove toxins from the body - essential for anyone who is doing a lot of weight training. This is due to their Choline content, choline helps detoxify the liver, help you to achieve a more effective body composition

 
Avocado

• My biggest problem with calorie controlled diets is that it can make people afraid of eating foods like avocados.
• They are one of the most nutritious foods you can eat, full of nutrients and antioxidants - this is when combined in a typical high protein, low carb diet

 
Coconut Oil

• There is evidence to support that coconut oil can help you reach your weight loss goals as it contains short (SCFA) and medium-chain fatty acids (MCFA)
• Why is this important? well our bodies respond and metabolise each fatty acid differently. The MCFA in coconut oil makes it beneficial as these fatty acids cholesterol.
• MCFA's also manage blood sugar, protects the brain and helps improve your energy use (resulting in fat loss :) )
• Coconut Oil has many other health benefits (have a read!)

 
Cocoa

•  Bet you didn't think this was on the list! But....before you go reaching for the dairy milk I mean the 70% cocoa plus variety
• Cocoa is high in antioxidants and can help protect the heart.
• Research has also shown that cocoa can help against insulin signalling and a higher cocoa intake (again dark chocolate!) can lead to a leaner body
• Hell if Lucy Sewell eats it....!

 
Apples

• Apples have polyphenols which can help to increase muscle strength and also to prevent muscle fatigue letting you go harder for longer in your training
• Research shows that these polyphenols can also increase fat burning
• Tip: have an apple an hour before your workout

Some reading
 

• http://www.sofeminine.co.uk/diets/quicker-metabolism-healthier-heart-smoother-skin-12-surprising-health-benefits-of-coconut-oil-s300069.html
• http://www.coconut-oil-central.com/short-chain-fatty-acids.html
• http://ulsterherald.com/2013/06/08/the-health-benefits-of-coconut-oil/
• http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1069/Ten_Amazing_Benefits_of_Eating_Fat.aspx
• Liau, K., et al. An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity. ISRN Pharmacology. 2011. 949686.
• Devalaraja, S., Jain, S., Yaday, H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity, and Metabolic Syndrome. Food Research International. August 2011. 44(7), 1856-1865.
• Ratliff, J., et al. Eggs Modulate the Inflammatory Response To Carbohydrate Restricted Diets in Overweight Men. Nutrition and Metabolism. 2008. 5(6).
• http://www.truthaboutabs.com/hard-body-nutrition.html
• http://www.bodybuilding.com/fun/nutrition-101-eat-to-build-lean-muscle.html

   

 

 
 
 
 

Beginners Guide to BCAA's

Beginners Guide to BCAA's

When I first started working out with my PT Matt, he advised me to take BCAA's (Branched Chain Amino Acids). Having never heard of them before I set out to find out what the fuss was about!

What are they?

• BCAA stands for Branched Chain Amino Acids (sometimes called Block Chain Amino Acids as they are the building blocks of protein), they contain 3 vital amino acids (leucine, isoleucine, and valine) our bodies need to function.
• They are specifically required for making protein (they make up 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids required by our bodies).
• The body needs more than 20 amino acids in order to build muscle, repair tissue, make red blood cells and hundreds of other functions.
• Although the  body can actually produce a number of the amino acids itself however there are 8-10 amino acids that you have to take through your diet or by means of supplements.
• This is why so many people take BCAA's as for the body to reach its full fitness potential a full amino acid profile is needed.

In addition to building cells and repairing tissue the amino acids also form antibodies, are part of the enzyme & hormonal system; build RNA and DNA and they carry oxygen throughout the body.

Sources of BCAA's 

• BCAAs are found in foods containing protein, so naturally the good sources are foods with the highest concentrations of protein such as chicken, beef, salmon, eggs, and whey protein.
• They can also be taken in supplement form  which is useful for athletes as free form BCAAs bypass the liver and gut tissue and go directly to the blood stream.

Some Benefits of BCAA's 

Trigger Protein Synthesis: BCAA's trigger protein synthesis which enables greater muscle growth and  helps your body to maintain lean muscle mass when you are resting / not exercising.

Supports Fat Loss: Research indicates that people with a higher BCAA intake in their diets have less body fat, more muscle, and an overall better body composition.

Helps Endurance: BCAA's help your body burn fuel more effectively enabling you to workout for longer. In a research trial participants where those who took 300mg/day of BCAA's for 3 days then completed an intensive exercise trial showed 17% greater resistance to fatigue than those who took a placebo

Accelerates Recovery: Research indicates that taking BCAA's reduces muscle soreness post workout, enabling you to recover faster and train more frequently

Read about more benefits here



Sources
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1088/Ten_Benefits_of_BCAAs.aspx
 http://www.bodybuilding.com/fun/3-main-reasons-you-need-to-use-bcaas.htm
http://www.bodybuilding.com/fun/bcaa.htm

Recipe: Bruschetta Chicken!

Bruschetta Chicken!

Eating a low carb diet does not mean no flavour! This dish has all the flavour of one of my favourite dishes, Bruschetta, but is a healthier alternative!

Ingredients:

• Fresh Basil (torn)
• 4-6 chicken breasts
• 6 tomatoes
• 1 large red onion
• Feta Cheese
• 3 garlic cloves
• 1 pack rocket
• Balsamic Vinegar (good quality is needed)

Method:

1. Butterfly your chicken breasts and place under the grill, cook each side for 5-10 minutes, or until golden
2. Dice the tomatoes and onion and put in a large bowl, add the Basil - as much or as little to your taste, and the garlic cloves
3. Once the chicken is done, pour the tomato mix over the chicken
4. Crumble the feta and place over the tomato and chicken mix, place back in the grill for 5-10 minutes or until the feta has started to brown
5. Serve on a bed of rocket with a dash of balsamic over it!
6. Enjoy!

 

 

If you watch one thing today...

FED UP

 

Trailer to the Fed Up movie contains a lot of information about food and nutrition that many people will not know

 

If you watch one thing today let this be it! - educate yourself.

 

We need to care more about what we are putting in our bodies!

Why Breakfast Cereals are actually junk food!

YES your breakfast cereal is in fact JUNK FOOD!

One of the reasons why we are battling an obesity epidemic at the moment is because we have been eating foods that Marketing companies have been telling us to eat! If a food doesn't need marketing its generally because its naturally good for you and hasn't been processed (e.g. bananas, broccoli, almonds - have you even seen an advert for them, probably not!).

What exactly is Cereal?

Actual definition of cereal is any grass that produces a seed that is used for food e.g. rice, oats, wheat, barley. However this isn't really what pops into your head when you think of cereal.

Next time the ad breaks come on the television count how many cereal adverts you see - you will be surprised how many there are! One of the really scary facts is that most of these adverts are targeted at kids, think colourful ads with cartoons etc.

 

For example - Frosties

Ingredients: Maize, Sugar, Barley Malt Flavouring, Salt. Calcium Carbonate, Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12

Notice that sugar is the second ingredient in this list? This means that it is in the second highest quantity of the ingredients above. The company have added other items like vitamins and iron to make you think that you are eating a healthy food (take a look at the label again - now it has a reason to say a source of "Folic Acid" and "Contains Vitamins"). Trust me there are far better ways of getting both in your diet!

Lets take a look at the "nutritional value" of the serving size (which by the way is 30g and most people would have DOUBLE this)

There is 11g of sugar in one 30g serving - this is over 3 teaspoons of sugar, not a great way to start the day as your blood sugar will peak causing an insulin rush and you then crave sugar again.

 

 

 

Starting your day on a sugary cereal  literally sets you up for failure.  

The process of Extrusion

If the sugar content alone wasn't enough to put you off for good - the manufacturing process will.

 

Breakfast cereals are produced by a process called extrusion. This is where the grains are mixed with water, processed into a slurry and placed in a machine called an extruder. The grains are forced out of a tiny hole at high temperature and pressure, which shapes them into little o’s, flakes or shreds. Individual grains passed through the extruder expand to produce puffed wheat, oats and rice. These products are then subjected to sprays that give a coating of oil and sugar to seal off the cereal (this gives it a crunch so when you have milk on it so it doesn't get soggy!).

Biochemist Paul Sitt in his book "Fighting the Food Giants" details the extrusion process - the grains are treated with very high heat and pressure and he notes that this process actually destroys the majority of their nutrients. This process denatures the fatty acids and destroys the synthetic vitamins that are added at the end of the process. The amino acid lysine, a crucial nutrient, is especially damaged by the extrusion process.

If you are brave, read this article about experiments on rats, the research from this study suggests that the puffing of wheat (a process that most cereal manufacturers use) is actually a toxin. This is scary stuff.

Its time we take notice of what we are eating!

Some reading:

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/is+cereal+worse+than+junk+foodr,7171
http://www.elitefitnessandperformance.com/-blog/healthy-cereal
http://www.westonaprice.org
https://www.youtube.com/watch?v=kuWPnIW5qq4
http://www.kelloggs.co.uk/en_GB/frosties.html

 

Superfoods to include in your diet!

Superfoods you should be eating!

 

What is a Superfood?

Superfoods are foods that have great health benefits and are packed with anti-oxidants, vitamins or other nutrients.
 
For many people when they first embark on a healthy eating / clean eating program the focus is in foods that you cant/shouldn't eat. Well here are some foods that you definitely should be encorporating into your diet!
 

Almonds

Almonds are  high in phytonutrients, vitamin D, protein, fiber, and good fats. Although they are high in calories research shows that when people add almonds into their healthy eatings they don’t gain fat, which is likely due to something called uncoupling proteins. (Uncoupling proteins raise body temperature as they are metabolized, leading to greater energy expenditure).

 

Tip: Almond milk is a great alternative to cow's milk - try swapping it in your protein shakes or smoothies.
 

Asparagus

Asparagus is packed full of nutrients such as: folate, vitamins A, C, E, and K, and chromium which can help reduce sugar cravings and stress related eating. It’s also high in glutathione, that super antioxidant that is at the core of the immune system (see more about glutathione under whey protein below)
 

Avocado

Avocados have been given a bad rep by certain calorie controlled diets but they are honestly a powerhouse of nutrients. Avocados have almost 20 vitamins, minerals and plant compounds.

 
The healthy fats keep you fuller for longer and help make skin glow.
 
Tip: add to a smoothie to make it creamier!
 

Bananas

Bananas aew a great anti-stress food as they contain prebiotics (compounds that help male the good bacteria in your gut perform). They can also help riase melatonin levels (sleep hormone) and improve blood antioxidant levels.
  

Brocolli

Brocolli is one of the most nutrient dense foods you can eat, it contains calcium, folate, fiber, and vitamins A, C, K, E and the B vitamins and is very low in calories.
 

Coconut Oil

The health food industry is buzzing about coconut oil as it is anti-inflammatory and can moderate blood sugar. The fatty acids in this superfood fight body fat by converting it into energy that boosts metabolism (as opposed to saturated fats that add body fat). You can use it to cook with as an alternative to olive oil or add a teaspoon to your smoothies!
 
Tip: Make sure its virgin coconut oil (will smell like coconuts, the "pure" coconut oil will not and it has been processed!
 

Eggs

Eggs are probably the closest thing to a perfect food. They are so tasty, versatile, cheap and packed with 100% HBV protein (high biological value, meaning your body can use all of it). They also contain antioxidants selenium, lutein, and zeaxanthin. Eating 3 eggs a day as part of lower carb diet has been shown to produce fat loss, decrease insulin, and help the body go into an anti-inflammatory state.

 

 

Turmeric

Turmeric is a spice widely used in India which is well known for its anti-inflammatory properties. It contains the active compound curcumin (one of the most researched natural therapeutics due to its ability to improve enzyme activity involved in energy use, ability to speed the clearance of waste products from alcohol use, intense exercise, and other toxic compounds like BPA). Recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
 
20 Health Benefits of Turmeric
 
 

Whey Protien

Not only can whey protein help in post exercise recovery and muscle growth, research also indicates that whey protein has potential to protect against cancer through its antioxidant-promoting properties.
 
A study published in 2003 in "Toxicology In Vitro" tested whether a whey protein isolate supplement could increase concentrations  of  glutathione (a strong antioxidant substance) for the purpose of protecting cells in the human prostate.
 
The result was a significant reduction in oxidant-induced prostate cell death. The conclusion of the research was that whey protein is effective in increasing glutathione concentrations, which protects human prostate cells and helps prevents cancer, through its antioxidant capacities.
 
 
Some reading:
http://www.poliquingroup.com/Tips/tabid/130/entryid/2100/Tip-605-Eat-These-Top-Five-Superior-Foods-For-A-Healthier-Leaner-Body.aspx
http://www.livestrong.com/article/249623-health-benefits-of-whey-protein-powder/
http://simplegreensmoothies.com/green-smoothie-superfoods
http://www.livestrong.com/article/45305-superfood/
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1146/The_Super_List_of_40_Superfoods_to_Fight_Stress_an.aspx
 

How to Rev up your metabolism!

Boost your metabolism with these tips!

 
First things first, lets give an overview of what your metabolism is, what affects it and lastly how you can increase it!
 

What is your metabolism/metabolic rate?

Your metabolism involves all the processes that go on continuously inside the body to keep you alive and your organs functioning normally, (breathing, digesting food, repairing cells).

Simply put your metabolic rate is how slow/fast your body expends energy (burns calories).

• Basal Metabolic Rate (BMR): The minimum amount of energy your body needs to carry out these processes is called the basal metabolic rate (BMR).
• Resting Metabolic Rate (RMR):  is the rate your body expends energy while at rest (functioning of your major organs). The RMR is important as it you can measure the minimum amount of calories you will burn in a day.

 

What affects your metabolic rate?

Age, body size, and gender all impact our metabolic rate.

Body Weight/ Muscle Mass: For each pound of body weight we carry we need energy to sustain it. Muscle cells require more energy to maintain than fat cells, hence people with higher muscle to fat ratios tend to have a higher BMR. 

 

Age: As we get older we tend to lose muscle tone and gain more fat (BMR decreases with age)

 

Gender: In general men tend to have a higher BMR as they have more muscle mass, their bones are more dense/heavy, and naturally have less fat than women.

 
This is quite a bit depressing especially if you are a women getting on in age!  However there are ways in which you can boost you BMR!


Caffeine Consumption
There have been numerous studies that have found a positive relationship between caffeine consumption and an increase in metabolic rate (read, weight loss).

In 2011, a review published in "Obesity Reviews" looked at six different research studies and found that caffeine consumption significantly increases your body's energy expenditure over a period of 24 hours. Caffeine is known to boost energy levels and decreases perceived physical exertion, which is one possible reason your body burns extra calories when you consume caffeine.


Strength Training
As muscle cells require more energy to maintain than fat cells, the higher muscle to fat ratio you have, the higher your BMR.


Get Active
This one is pretty obvious, the more physical activity you perform the more calories you will burn in a day. You can make small changes that will have a big impact, for example:

• Try to use a standing desk in work for a call rather than always sitting
• Go for a walk after your lunch, this also aids digestion!
• Find other ways of getting to work, perhaps cycle, or if taking public transport standing is better than sitting!

Drink More Water!
Your body needs water to burn calories, even being mildly dehydrated, your metabolism may slow down. The processes your body completes through metabolism depends on the amount of water you drink, your metabolism will be more effective if you increase the water intake. Aim for 2.5 - 3 litres a day.

Research has confirmed that consuming only half a liter of water per day significantly increases the intensity of burning calories up to 30 %.


More Exercise
Include some HIIT in your workouts to compliment your strength training. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts.

Check out my beginners guide to HIIT!

 
Adjust Your Diet

Some spicy foods contain natural ingredients that ramp up your metabolism, add fresh Chilli to your meals.

Your body burns more calories digesting protein than it does eating fat or carbohydrates. Try replacing some simple carbohydrates (avoid potatoes, rice, pasta but keep in sweet potatoes and vegetable sources of carbs)  with lean protein foods such as chicken, eggs, beef (don't eat the fat), turkey, fish and nuts.

http://www.thehealthsuccesssite.com/metabolic-rate.html
http://www.nhs.uk/Livewell/loseweight/Pages/how-can-I-speed-up-my-metabolism.aspx
http://www.livestrong.com/article/460409-does-caffeine-increase-your-metabolism/
http://www.healthyfoodhouse.com/trying-to-lose-weight-drink-more-water-before-meals/

 

  

Paleo & Vegan friendly Chocolate Chip Cookies!

Paleo and vegan friendly chocolate chip cookies!

Ingredients:

• 125ml Almond Milk
• 2 tablespoons ground flaxseeds (I used ground flaxseed & goji berries)
• 2 cups of spelt flour (they sell in Tesco)
• 75g unsweetened cocoa powder sifted (I used cadbruys Bourneville, couldn't find raw cocoa)
• 1 and a 1/4 teaspoons of bicarbonate of soda (bread soda)
• 125ml sunflower oil
• 1 cup of granulated sweetener (Tesco brand stevia or sweetner)
• 1 tablespoon vanilla extract
• 150-175g dark chocolate chips

Note: For the sweetener measurement you have to use the cup (American way) for measurement as the weights of sugar and sweeteners vary a lot! You can pick up cup measurements in most pound stores or TK Maxx!

Method:

• Pre-heat oven to 180 degrees Celcius
• Line two baking sheets with foil (yes foil trust me!)
• Whisk together the almond milk and ground flaxseeds, leave it aside to thicken for a few mins
• In another bowl, add the flour, cocoa powder and bread soda and whisk together
• Add the sunflower oil, vanilla extract and sweetener to the flaxseed and milk mix and stir it thoroughly (it will thicken up)
• Pour the liquid mixture into the flour mix, and stir to combine together. (don't worry if its too liquidy at this point, leave it for 5 mins and it thickens up!
• Add in the chocolate chips and bind mix together
• Take golf-ball size lumps of the dough and roll into a ball, place on the foil lined baking tray and flatten
• Put in the oven for 7 minutes!
• Take off the foil straight away, (don't worry they will stay together) and place on a wire tray

Voila! easy peasy and absolutely amazing!

Recipe taken from "Super Healthy Snacks and Treats" by Jenna Zoe:
http://www.amazon.co.uk/Super-Healthy-Snacks-Treats-energizing/dp/1849754284


 

Beginners Guide to HIIT!

Beginners Guide to HIIT!

If I told you there was a way to burn more calories (and fat) in less time in the gym you would probably think I was selling something off a dodgy advert! But no there really is a way... HIIT!

What is HIIT?

HIIT stands for High Intensity Interval Training which involves short bursts of high intensity cardio activity (e.g. running or cycling as fast as you can) combined with less intense or even rests in between.

Here is an example on the treadmill (warm up first if course!)

• 30 second sprint (as fast as you can!)
• 30 second recovery (lower speed, walk or light jog)
• Repeat 5 times = 5 minutes
• 2 minute rest - have a break, get your heartrate down, get some water and wipe off the sweat!
• 30 second sprint (as fast as you can!)
• 30 second recovery (lower speed, walk or light jog)
• Repeat 5 times = 5 minutes

In those 12 minutes you  can burn up to 3 times more than in a regular jogging session.

HIIT Tips

• This does not necessarily have to be done on the treadmill, you can also use a bike or cross trainer or even do this outside.
• Some machines even have an interval mode where you can program the different speeds you want to take it at e.g. 13kph for sprints, 6.5kph for recovery!
• Start off slow, get used to jumping on and off the moving part of treadmill as you transition speeds - you will get used to it!
• Watch out for any injuries, I have a long existing knee issue (IT band) so I find HIIT treadmill sessions can aggravate it, so I use the bike instead
• If you find 30 seconds on / 30 seconds recovery is too tough to start with try 15/45 and work your way up!

The science bit

HIIT burns more calories due to EPOC (Excessive Post-Exercise Oxygen Consumption). When we are resting our body provides us with a constant rate/supply of oxygen however, when we exercise we put more strain on our muscles. This increases our heart rate and your body uses up the latent supply of oxygen more quickly.

 

In response your body needs to find another way to recover from the oxygen debt. Myoglobin (a pigment in the blood) enables our body to store oxygen but when we use up this store your body needs a plan B.

 

Many people have heard of anaerobic exercise, this is simply when the myoglobin is depleted, the muscles begin to work without oxygen.  Your body then works to convert lactic acid into glycogen for your body to use it as energy.

 

Some reading:
http://www.fitday.com/fitness-articles/fitness/exercises/understanding-post-exercise-oxygen-consumption.html
http://www.dailyhiit.com/
http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT
http://www.menshealth.co.uk/fitness/cardio-exercise/what-is-HIIT