Whey v Casein

Protein provides the body with amino acids which are essentially the building blocks for creating new muscle. Protein supplementation is an efficient way to increase muscle protein synthesis (MPS) by helping you to increase muscle mass and tone. 

There are many protein powders available and the most popular being Whey or Casein, Many people are very familiar with Whey protein and take post workout but not as many people know about Casein which is also a milk based protein.

The main difference is that one is fast-digesting and one is slow-digesting. 

Whey Protein

• Whey protein is fast-digesting (it is emptied from the stomach quickly) and this allows for a fast increase in plasma amino acids and as a result an increase in protein synthesis.  

Casein Protein

• Casein protein is slow-digesting (it is emptied from the stomach slowly) which allows for a slow and steady release of amino acids into circulation
• Casein accounts for approx 80% of the protein found in Cow's milk

Take both for better results

• A combination of both whey and casein protein is ideal, whey to promote protein synthesis and casein to prevent muscle breakdown
• It is best to take whey protein first thing in the morning as a protein source or post workout and best to take casein before bedtime to prevent muscle breakdown

Sources:

http://www.bodybuilding.com/fun/casein-the-facts-you-need-to-know.htm

http://www.muscleandfitness.com/supplements/boost-workout/casein-point

http://www.nutritionexpress.com/showarticle.aspx?articleid=787

http://www.mensfitness.com/nutrition/supplements/5-benefits-of-casein-protein?page=3

Recipe: Healthy Mini Quiches!

I absolutely love quiche however the traditional recipe with the pastry base can really eat into your daily calorie count! 

Here is a recipe for a healthy version that you can make in a muffin tray in the oven. You can add pretty much any ingredients that you like to these! They work well to bring into work the next day to have cold or can be reheated!

Ingredients:

• 6 eggs
• 3/4 cup of skimmed milk
• brocolli cut up into small florets and steam for 
• shredded ham or  cooked torn chicken
• 1 onion (diced)
• 2 tsp dijon mustard
• 3/4 cup of mature cheddar cheese 

Method:

• Preheat your oven to 190 degrees Celsius (275 degrees Fahrenheit) 
• Grease your muffin pan with some coconut oil (or which ever oil or butter you prefer)
• Chop your broccoli into small florets and steam for 3 minutes (i do this in a microwave container with a bit of water in the bottom and the lid part over it)
• Whisk the eggs and milk together in a bowl, add half the cheese and season with salt and pepper (i like to use cayenne pepper to give it a bit of a kick)
• Spoon the mixture into the greased muffin tray until it is half full - add a teaspoon of the additional ingredients (e.g. brocolli, ham, chicken or any other veggies)
• Sprikle the remaining cheese on top
• Bake in the oven for 20-25 minutes or until the edges start to brown

Enjoy!! 

DOMS

What does DOMS stand for?

DOMS stands for Delayed Onset Muscle Soreness is the sore feeling you get approximately 12-24 hours after a tough workout. 

For some people it can kick in as soon at 6 hours post exercise however it tends to peak around the 48 hour mark. (for me 2 days after leg day and im in a world of pain!)

DOMS is different to regular soreness in a number of ways including severity and duration (regular muscle soreness will occur immediately).

What causes DOMS?

DOMS was thought to be caused by lactic acid build up in muscle tissue however scientists have now disproven this. 

Regular muscle soreness is mainly due to microtrauma to muscle fibres (e.g the tearing of small fibres in muscle during exercise) whereas DOMS is mainly caused by the body's inflammatory response to exercise.

DOMS is also influenced by:

1. The body's inflammatory response system: This is activated after resistance training and water is drawn to the damaged body part and there is an increased  pain sensitivity (especially to exercise)
2. Athletic conditioning: How used to training (or a specific exercise) your body is can impact the level of DOMS. For example, when i follow the same training program for a long period of time i do not feel DOMS unless i have upped the weights. 
3. Age: Younger athletes are more susceptible to DOMS as they are not yet conditioned to handle intense workouts. Also Older athletes are more susceptible as recovery responses can decrease with age. 
4. Structural damage to tendons and muscle tissue: this triggers the body's inflammatory response system as mentioned above.

Prevention and Treatment

1. Ensure you get adequate rest and relaxation - DOMS can be aggravated by stress
2. Drink lots of water - DOMS can be aggravated by dehydration 
3. Take Omega 3 supplements or eat oily fish 3 times a week as fish oil aids recovery (anti-inflammatory properties)
4. Caffeine intake - scientists suggest that caffeine can reduce DOMS as it acts as a blocker to central nervous receptors relating to pain
5. BCAAs - BCAAs increase protein synthesis and prevent muscle breakdown which helps to maintain tissue after intense training

Myth: Although stretching is good practice to prevent injury and to maintain flexibility it will  not prevent DOMS (I still encourage stretching for various other reasons!)


Sources:
http://www.bodybuilding.com/fun/south127.htm
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx
http://www.mensfitness.com/training/pro-tips/5-ways-beat-workout-soreness/slide/1
http://www.myosynthesis.com/doms-muscle-soreness

Nutritional Program - completely tailored to you!

Every body is completely different - what one person can eat or drink to reach their nutritional or fitness goals is likely to be different to what will work for you. 

I create nutritional programs that are completely tailored to you. I look at a number of different aspects to create a plan that will enable you to reach your goal.

In my plans I provide:

• Analysis of your current food intake 
• Calculation of daily calorie needs (to reach your goal)
• Recommendation of daily "Macro" - Carbohydrate, Protein and Fat intake
• A guideline to how much Water you should be drinking
• Recommended meal plan - to fit your goals
• Guide to carb loading
• Guide to eating for peak competition fitness

If you are interested in your own tailored Nutritional Program please email: viccimurphynutrition@gmail.com

Step 1: Analysis of Current Food Intake

• I ask you to complete a food diary so that I can understand what your current starting point is - this is really important because if you straight away jump to a nutritional plan that is too low in daily calories from your previous eating habits you will suffer from Metabolic Syndrome (essentially your body panics and thinks i dont know when my next meal is so it holds onto all energy and you wont lose weight!)
• In this stage i will also ask you questions about your lifestyle - what are your goals, do you do any exercise (if so what type how frequent etc) so that i can build a plan that is really effective for you!

Step 2: Macro Levels (Carbohydrate, Fat, Protein % of total Calories)

• Based on the above I will calculate how many calories you should be eating a day - but also i will guide you on what 'Macros" split you should have (the proportion of macro-nutrients Protein, Carbohydrate and Fat). 
• I also guide you on water intake and supplements (if required)

Step 3: Tailored Meal Plan

• I will create you a meal guide to follow - how many meals a day, what to eat, when to eat
• Guide to pre and post workout food
• Competition eating (e.g. carb loading & tapering for a race day, what to eat on the day of a tournament)

Step 4: 8 weeks of Guidance

• I provide guidance for an 8 week period - we will tweak your plan occasionally to better fit your lifestyle and food preferences. I am all about making changes that you can stick to.
• I ask that you weigh yourself (and preferably take measurements) once a week only - at the same day each week, before you eat anything and after you go to the bathroom.
• This is optional however most of my clients will send me progress pictures ( i think the accountability really helps keep you motivated :) ) 

Clean Chocolate Brownies!!

Brownies are just one of those utterly delicious foods that can be very hard to say no to! Here is a clean version to help you stay on track!

Ingredients

• 2 bananas
• Half a cup of oats
• 1 egg
• Half a cup of Cocoa powder
• 2 tbs of your favorite nut butter - I like cleantella, peanut or almond butter
• 2 tbs of milk 
• You can add some crushed nuts or dried fruit but i preffered them as is!
• Pinch of salt (optional)
• Pinch of cinnamon (optional)

Method

• Pre-heat oven to 180 degrees Celcius
• Mix all ingredients together and put in a baking tin (i used an ovenproof dish and worked fine)
• Place into the oven and bake for 20 minutes (you can test with inserting a knife, if the mixture is still very gooey add back in the oven, a little bit of residue on the knife is perfect!) 

Recipe: Sweet Potato Shepards Pie

I love making this meal in huge batches, so handy for taking out of the fridge post workout and straight into the microwave! 

 Ingredients:

• 2 large red onions 
• 3 medium sized carrots
• 1 tsp coconut oil
• 2-3 large sweet potatoes
• 3 garlic cloves (crushed)
• 2 400 gram packs of extra lean beef mince
• 1 tsp coconut oil
• 1 tsp smoked paprika
• 1 tsp chilli powder
• 2 tsp lea and perrins (Worcestershire)
• 1 tsp balsamic vinegar
• 1 beef stock cube
• 1 tin chopped tomatoes
• 1 tsp honey/agave syrup to sweeten 

Method:

1. Pre-heat oven to 180 degrees Celsius
2. Peel and chop the sweet potatoes into medium sized chunks and put in a large saucepan to boil - leave boiling for 20 minutes (or until a knife goes easily through them) while you prep the rest of the ingredients
3. Peel and grate the carrots and the onions. Heat coconut oil in a large frying plan, once hot add the carrot, onion and garlic and fry for 5 minutes then set aside on a plate
4. Fry the mince in a pan - i do not use any oil for the mince and I usually do in 2 batches as you want to make sure all the meat is cooked. Drain off any liquid and then add the chilli powder, garlic powder, smoked paprika stir though. 
5. Melt the beef stock cube in 3 tablespoons of hot water (you want the flavour but not a lot of liquid!)
6. Add the tin of chopped tomatoes, the beef stock, lea and perrins and taste - adjust flavorings to your preference e.g. sometimes i add more chilli, more garlic etc. If needed sweeten with some honey (you wont taste it, its just to bring out the flavours).
7. Strain the sweet potatoes and mash - i add a pinch of salt and thats it!
8. Pour your mixture into oven proof dishes and then top with the mashed sweet potato - you can sprinkle with a little bit of paprika for more colour
9. Put in the oven for 20-minutes to allow all the flavours to combine

You can have this on its own or you can have with some brocolli or green veg of choice :)

Aspartame - The truth about this Artificial Sweetner

This video highlights the dangerous truth about Aspartame - the most common artificial sweetener, I urge you to watch it however here are some of the key facts:

• There are over 900 studies which reveal the detrimental effect Aspartame has on the human body
• Aspartame is found in over 6000 foods but most commonly in diet fizzy drinks
• Migraines are the most reported Aspartame reaction
• Research shows that when cancer cells were exposed to Aspartame they become more mobile (spread of cancer therefore become more enhanced)
• Harvard study linked Aspartame to increased risk of blood cancers
• Aspartame stimulates appetite - increasing cravings for carbohydrates and promoting fat storage
• Chronic exposure to Aspartame can bring about and worsen the following conditions
• Asthma
• Lymphomas & Leukemia
• Brian tumours & brain cancer
• Irritable Bowel Syndrome
• Parkinson's
• Multiple Sclerosis
• Epilepsy

How I train and what i eat!

I have had a lot of people ask me what I eat and how often I train so here is a breakdown of my meals!

I eat 5 meals a day which consist of:

• Breakfast
• Mid morning Snack
• Lunch
• Mid Afternoon Snack
• Dinner

Breakfasts consist of:

• Eggs (usually poached, scrambled) with a slice of high protein low carb bread (by Modern Bakery) OR with some veggies in an omelette
• Oats made with skimmed milk with a banana and honey or a teaspoon of nut butter (or cleantella :) ) 

Mid Morning/ Mid Afternoon Snacks

• Handful of nuts (unsalted)
• 1 piece of fruit - usually a banana (if i didnt have one for breakfast)
• Fage yoghurt 
• Protein bar (rare that i have these to be honest!)

Lunch

• Salmon with salad
• Chicken with Salad
• Leftovers from the previous nights dinner minus the "clean starchy carb" 

Pre Workout

• Optimum Nutrition Amino Energy for my BCAAs and Caffeine kick! See my blog post on beginners guide to BCAAs

Post Workout

• Optimum Nutrition Gold Standard Whey in Chocolate

Dinner

• Shepards pie with Sweet Potato mash and very lean beef mince
• Chicken stir fry with brown rice
• Fajita chicken with lettuce wraps
• Steak with roasted sweet potato and veggies
• Omelette with veggies
• Brushetta chicken (recipe here)

Drinks

• Herbal Teas
• Tea with skimmed milk
• Occasional skinny cappuccino
• Americano
• WATER

I flavour my food with:

• Salt & pepper
• Herbs & Spices (love smoked paprika!)
• Tabasco & Hot Sauce
• Cook with coconut oil
• Honey if i need some sweetness
• Chopped tin tomatoes
• Garlic, Chilli, Jalapenos
• Lemon
• Balsamic Vinegar
• Small amounts of cheese

Occasional Treats (i try to 'cheat clean')

• Paleo chocolate mug cake (recipe)
• 2 ingredient pancakes (1 banana, 2 eggs)
• Chocolate and banana smoothie (chocolate whey, banana, skimmed milk, ice)

Training Schedule

• I train 6 days a week with one rest day!

• In these workouts I train one specific body part - Chest, Back, Shoulders, Arms, Legs followed by 20 minutes of Cardio. Chloe Madeley taught me that its better to do cardio after weights or first thing in the morning as fasted cardio as this ensures your glycogen stors are depleted and your body takes energy from your fat stores!

• I train in the evenings (maybe one day I will be a morning person but I just cant go to bed before 11pm which means I wouldn't get adequate sleep for a morning workout!

• I create a very basic workout tracker so I know what to train that day based on previous days (or i listen to my body/workout what is not sore!

Other

• I love doing some Pilates to help stretch out my muscles. I love Winsor Pilates and used to own these videos on tape (yes tape!). Now you can find them on youtube so no excuses :)

• I have a weekly cheat meal (not a day, just a meal!) I find this really helps me keep on track as i can still have foods that i crave (there is no one out there who doesn't think pizza or donuts dont taste good!)

• I have been able to reduce my alcohol input massively since moving to Dubai which of course helps! Id rather eat my calories than drink them but i do go out occasionally!

• I try to drink a minimum of 2 litres of water a day

• I use My Fitness Pal to track my food to make sure I am not over eating. I have calculated my daily caloric needs to lose body fat and enter this amount into MFP. It also helps me to ensure that I am getting the correct balance of Macronutrients (Protein, Fat, Carbs). My body is very sensitive to carbs so I have a high protein high fat diet (good fats like avocado, eggs, nuts, salmon)

• I try and get a good amount of sleep, unfortunately 8 hours for me isnt possible but try to get a aluminum of 7 hours. I wear a Jawbone Up to help me track this

• I use Instagram a lot (love it) i find it helps me stay focused and share my journey and get inspiration from like-minded people

Fat Loss & Compound Exercises

You cannot spot-burn fat!

When I start a nutritional program with a new client one of the first things I ask them is what their goal is. A lot of people say oh I want to lose weight from my stomach/bum/arms etc.

It is important to understand that you cannot spot burn fat - i.e. you cannot chose from where you want to lose fat from - its up to your body! Fat loss is like a sponge drying out - you cannot dry one corner first, it all happens gradually.

As a part of this misconception so many people think that doing sit ups will mean that you can lose fat from this area. Unless you have a relatively low body fat percentage doing sit-ups is not a great way to lose fat for two reasons

1. You cannot see you abdominal muscles under body fat
2. The abdominal muscles are some of the smallest muscles in your body so working those versus larger muscle groups burns less calories

The best way to lose fat is to do a combination of:

• HIIT cardio (preferably fasted cardio i.e. before breakfast as your body has not yet had fuel so it will take from fat stores
• Strength (weights)  & Resistance training - preferably working a number muscle groups - Compound exercises
• Eat 5 clean meals a day  
• One cheat meal a week (if needed)

Compound Exercises

Compound exercises make up the basis of most of my workouts as I do not have a lot of spare time and want to make the most out of my gym visits! 

I try and work as many muscles as possible with individual exercises. This style of training is also great for increasing power and endurance, building muscle mass and strengthening the body as a whole! (Gym pigeons put down the dumbbells and do some legs!)

Here are some of the best compound exercises (taken from Muscle and Fitness). They are quite advanced moves so make sure that you know the correct form for all of the individual components before moving to dynamic exercises and start with a low weight and work up!

Exercise 1: Squat Jump into a Lunge
Muscles worked: Quads, Hamstrings, Calves and Glutes
12-15 reps x 8 sets 




Exercise 2: Hanging Clean into a front squat
Muscles worked: Quadriceps, Shoulders, and Calves 
12-15 reps x 8 sets



Exercise 3: Deadlift into a Bicept curl
Muscles worked: Quadriceps, Shoulders, Calves, Biceps 
10-12 reps x 6 sets


As always make sure you speak to your GP before starting a new workout regime! Speak to a personal trainer about the correct form for performing these exercises before attempting them!


Additional Reading
http://www.bodybuilding.com/fun/powerful_workout_exercises.htm
http://www.livestrong.com/article/256699-full-body-compound-exercises-for-women/
http://skinnybulkup.com/compound-exercises/
http://www.criticalbench.com/compound-exercises.htm
http://www.body-building-resource.com/bb37.shtml
http://www.muscleandfitness.com/workouts/workout-routines/3-compound-combination-moves-total-body-fitness

Clean Recipe - Courgetti Bolognese!

This is a really tasty recipe and trust me you will not miss the spaghetti - said by a former pasta addict! 

For the Courgetti

• 1 large courgette (half a courgette per person)
• Spiralizer (I bought mine from Lakeland)
• 1 tsp coconut oil

For the Bolognese

• 1 tsp Coconut Oil
• 1 tsp chilli powder
• 2-3 garlic cloves
• 1 tsp balsamic vinegar
• 1 red onion - diced
• 1 red pepper/capsicum - diced
• 2 400g packs of 95% lean minced beef (grass fed)
• 2 tins chopped tomatoes
• 3 fresh tomatoes - chopped
• 1 beef stock cube (low sodium)
• 1 tsp agave syrup/honey/coconut palm sugar

Method

• Heat 1 tsp of coconut oil in a pan and add the chopped onion - fry for 2 minutes.
• Add the minced garlic, chili powder and the red pepper, fry for another 2-3 minutes and then put the ingredients aside in a bowl.
• Fry the minced beef in the pan until brown, then strain off any liquid. 
• Add in the cooked onion and peppers, the canned and fresh tomatoes, the stock cube and let simmer
• Add in the remaining ingredients - balsamic vinegar, natural sweetener and some pepper if desired (there is no need for salt as the stock cube is high in salt) 
• Let simmer on a low heat for 10-15 minutes to let the mixture reduce - this is an important step as we do not want the mixture to be too liquid and run off the plate and it also intensifies the flavors. 
• Wash and chop each end off the courgette and place into the spiral-er. Heat 1 tsp coconut oil in a pan and once hot fry the courgette for 4-5 minutes to soften.

Cortisol - what it is and how to deal with it!

What is Cortisol?

Cortisol is a stress hormone that our bodies release when it feels threatened. It dates back to our cave-woman days when our flight-or-flight defence would kick in. The problem is in our lifestyles we are faced with many threatening situations caused by traffic,long working hours, stressful office/work situations etc. and our bodies continue to pump the hormone through our bodies. Here's where the problem starts.

When our levels of cortisol become excessive we increase our risk of:

• Increased abdominal fat
• Reduced glucose utilization
• Impaired immunity
• Reduced muscle mass
• Osteoporosis

If you are trying to reach your peak fitness or have a particular goal like a visible six pack then this combination not at all desirable.

Here is a great diagram that shows the effect stress has on weight gain.

When our bodies are under long periods of high stress and are pumping out lots of cortisol the system can break down leading to the opposite - low cortisol levels. This is also problematic as its linked to chronic tiredness and even severe muscle fatigue.

So before you get to a cortisol burn-out is is key that you manage your stress and in turn you cortisol levels. Here are the best ways to do this:

Stress Management

• Its mostly common sense here - if you are stressed your body will over produce cortisol so the best way to combat it is to manage stress. It is key that you find a way to incorporate things that make you happy into your daily life. Whether this is going for a walk, having a quick swim (this one is a lot easier living in UAE!), chatting to your loved ones, practicing yoga for a few minutes each morning etc.

Exercise and Nutrition

• If you are reading this then you are most likely good at the exercise & nutrition part! Well done!
• Exercise both aerobic & anaerobic release endorphins (feel good 'happy' hormones) which will naturally help a cortisol imbalance
• Eating carbohydrates (think clean starchy carbs like sweet potatoes, brown rice) with protein post workout will help you replenish lost nitrates and glucose - this will help your body respond to a cortisol imbalance a lot quicker
• Research has shown that Vitamin C has a very powerful effect on our immune systems and can help clear cortisol after serious mental stress (and post workout). Good sources are citrus fruits - oranges and kiwis and leafy green veggies! Supplements may also be needed to increase intake levels. 

Adequate sleep

• Getting a full 8 hours kip really is vital to your bodies ability to function at full capacity. When we do not get sufficient sleep our body stays in a maintained state of alertness which requires higher levels of cortisol.

Additional Reading & Sources
http://www.poliquingroup.com/Tips/tabid/130/EntryId/2315/-Lower-Cortisol-By-Getting-More-of-THIS-Everyday-Nutrient.aspx
http://breakingmuscle.com/health-medicine/why-and-how-you-absolutely-must-manage-your-cortisol
http://time.com/3903826/coffee-early-morning-worst-time/
http://www.prevention.com/mind-body/how-lower-cortisol-manage-stress
http://breakingmuscle.com/health-medicine/the-ups-and-downs-of-cortisol-what-you-need-to-know
http://www.womenshealthmag.com/health/what-you-should-know-about-cortisol
Image Credit: http://www.nutrivive.ie/news/nutri-vive-news/stress-nutrition-cortisol-health

Nuts about Nuts

I have spent aaaaaages standing in the 'nuts' aisle in many different supermarkets wondering if its really a big deal if I go for the salted/roasted nuts rather than the raw variety.

I came across this great diagram which looks at every nutritional aspect of the nuts and what the differences really are!

Of course the raw nuts won....was kinda expecting that though!

http://www.prevention.com/content/which-healthier-raw-nuts-vs-roasted-nuts

What can we do to minimise our risk of getting Cancer?

We have all heard of things that can contribute to getting cancer; some seem obvious to us e.g. getting severely sun burnt whereas others seem more obscure such as; eating browned foods (toast, roasted food etc), heating food in plastic which releases BPA's, drinking water out of a water bottle that was left in the sun (again BPA leakage, try switching to a glass water bottle).


I read a really interesting article by the Health Sciences Academy entitled "Why don't we all get Cancer?' following this article it made me wonder if there are things we can do that are scientifically proven to reduce our risk of getting Cancer. It makes sense to me that eating healthy whole foods, limiting toxins such as processed food, alcohol, tobacco etc and including exercise into your daily routine would equate to a decreased risk of many diseases but what about Cancer?

The Health Sciences Academy gives a very simplistic breakdown of what causes cancer can be explained by DNA breakages. In summary, our body experiences billions of DNA breakages daily (which is good as it is getting rid of broken cells). The danger is when our body's defense system is not able to recognize broken cells ( and subsequently repair them) so it allows the broken cells to remain in our bodies allowing cancerous cells to form.

1: Get Some Exercise

If  cardiovascular health and fat loss are not enough of a reason ....exercise also increases DNA Repair! A study in 2013 (Cash et al)  showed that 150 minutes of intense exercise a week (think biking, running, swimming) increases your body's ability to repair DNA cells.

By enabling your DNA to repair itself you are effectively reducing your risk of a DNA breakage or mistake, your body repairs the mistake before cancer cells are created.

2: Get Enough Sleep

Breast cancer is the most common type of cancer in women, it also has a high mortality rate this is primarily because of tumor progression and metastatic spread (cancer that spreads to another part of the body)

In a previous post I discussed the relationship between sleep and weight loss. Sleep helps your body to regulate Melatonin levels. One of the primary purposes of Melatonin is to control your 24 hour biological cycle i.e. sleep-wake patterns (Circadian Rhythm).

Melatonin also acts as an antioxidant - this helps to protect your DNA cells against oxidative damage. Sleep deprivation causes lower melatonin levels which can lead to increased risk of breast and prostate cancer.

3. Get a healthy diet full of nutrients

Personally I fascinated by documentaries like "Fat, Sick & Almost Dead" where nutrient dense diets have helped to fight disease. You do not need to go on an extreme juicing diet to receive adequate nutrients in your diet. Here are some recommendations:

• Make a minimum of 1/3 of all your meals vegetable based (and fruit based for one meal as it still has a high sugar content). Aim for 5+ portions of vegetables and fruit a day.
• Pick whole foods instead of processed counterparts, zucchini noodles instead of spaghetti? A chicken breast for bruschetta toppings instead of the bread.
• Be conscious of portion sizes
• Do not waste calories on fruit juices - eat the fruit and get the fibre and just drink water or herbal teas
• Limit your intake of refined carbohydrate foods - try replacing potatoes with sweet potatoes
• Avoid diet foods - usually the naturally occurring fat that is actually perfectly fine for consumption has been removed and has been replaced with artificial flavors and sugars - this wreaks havoc on your blood sugar levels
• Cook your own food - that way you know how much added salt, sugar, cream, butter etc has been added!

To me this all makes sense, sleep well, eat well, move your body frequently! :)


Please Note: This article is based on my personal attempt to understand whether there is anything I can do in my daily life to minimize my risk of cancer. This is not a medical journal and I am coming from the point of view that good nutrition and well being is a cornerstone of good health. Medical journals and research have been referenced however I would like to remind that I am not a Dr - please seek medical advice if needed.

Additional Readings:
http://www.ncbi.nlm.nih.gov/pubmed/15649735
http://www.endocrineweb.com/endocrinology/overview-pineal-gland
http://www.inca.gov.br/estimativa/2010/index.asp?link=conteudo_view.asp&ID=5
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3887041/
http://thehealthsciencesacademy.org/wp-content/uploads/2015/05/Science-Report_Why-Dont-We-All-Get-Cancer_The-Health-Sciences-Academy.pdf
http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/cancer-prevention/art-20044816
http://www.avonbreastcare.org/files/ACSGuidelinesNutrition.pdf

How much sugar is in that?!!

We are becoming increasingly aware that sugar is a toxin and should be limited in our dietary intake however when looking at our food labels it can be really confusing to know how much sugar is really too much, our labels show us the grams of sugar per 100g but its hard to know what is an 'ok' amount?

I came across a great image that shows how much sugar is in some items that we would eat everyday versus sweat treats like chocolate bars and fizzy drinks. 

As you can see even healthy foods like a banana or even a carrot have some sugar - the key thing to note here is that the sugar from these foods are from natural sources and do not cause the same damage foods with added sugar, flavorings and sweeteners do! 




Readings
http://www.dailymail.co.uk/health/article-2993513/Pasta-sauce-sugar-Mars-bar-soup-sweet-cider-reveal-white-stuff-lurking-favourite-foods.html

Advanced Sports & Exercise Nutritional Advisor!

Hello all! Apologies for the radio silence the last while! This last month has been crazy, started a new role in work, trip to UK with work, my parents 25th wedding anniversary and saying goodbye to my best friend who is moving to Canada :(
 
 I have also been busy on the personal front, I am now a qualified "Advanced Sports & Exercise Nutritional Advisor". This qualification was mostly for myself as I am so interested in fitness and nutrition however it now allows me to take on clients, create diet plans specifically related to an athletes needs.

Watch this space!

 

Calculating your Daily Caloric Needs (DCN)

 

To calculate your Daily Caloric Needs (to maintain your current weight) you follow this very simple calculation.   Step 1: Calculate your BMR (Basal Metabolic Rate)   BMR = Weight in KG x 22 (female) 24 (male) For example: My weight is 59kg x 22 = 1298 calories Step 2:  Multiply your BMR by your Physical Activity Level (PAL) as follows: Mostly inactive or sedentary (mainly sitting): 1.2 Fairly active (includes walking and exercise 1– 2 x weekly): 1.375 Moderately active (exercise 2 – 3 x weekly): 1.55 Active (intensive exercise more than 3 x weekly): 1.725 Very active (intensive exercise daily): 1.9 Daily Caloric Need (DCN) = BMR ______ x PAL _____ = _______ calories Example: 1298 x 1.725 = 2239 calories a day Note: (the above activity level figures are from the Harris Benedict equation, there are other slightly adjusted versions available) Calorie Needs to lose weight If you are reducing your daily calorie intake it is important to ensure that you are still getting adequate amounts of each macronutrient (fat, carbohydrate, protein) CALORIES: Caloric intake needs to decrease by 15% CARBS: Carbohydrate intake needs to decrease by 15% PROTEIN: 1.6-2g protein/ kg body weight/ day FAT: Fat intake from total calories = 20% TRAINING: Continue normal training programme. RESULTS: The goal is a fat loss of 0.5 kg in about 10 days, but this will be fat and not muscle so it shouldn't affect athletic performance or cause your metabolic rate to slow down To calculate you daily caloric needs for weight loss multiply your DCN x0.85   Example: 2239 x 0.85 = 1903 (bear in mind this is for an activity level of 1.725, someone who is very active!). Be honest with yourself on your activity level for a specific week and make sure to adjust accordingly!   There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low. Reading: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php http://www.shapefit.com/basal-metabolic-rate.html http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html