Coffee and your workout!

Coffee has a pretty bad rep when it comes to healthy eating however there is evidence that coffee can in fact help you with your  workout.

Now, when I say coffee I'm talking about an Americano or plain regular coffee not a Starbucks double mocha Frappuccino with whipped cream or the likes!


Here are some of the benefits of coffee!

1. Increases the quality of your workout

 

When you drink coffee it does a number of things to your body:

• Helps your body to free fatty acids, this increases the use of fat for energy consumption
• Decreases the sensation of pain & fatigue which helps you to keep going for longer
• Releases the muscles calcium stores which helps increase endurance

The end result is increased strength and power in your workouts!

2. Faster Recovery

Coffee can help you recover faster from your workouts allowing you to get back to training faster after intense workouts. It does this by helping your body replenish muscle glycogen fuel stores.

Research indicates that muscle pain can be decreased as much as 48% when taking coffee (tested against a placebo).

3. Increased Focus

When you are feeling tired and sluggish coffee can act assist by boosting your mood and helping you feel less drained.

The caffeine in coffee helps to improve concentration and response time. Perfect for that 3pm slump!

4. Improved Circulation

Researchers in Jap discovered that people who were not regular coffee drinkers experienced a 30% boost in capillary blood flow after drinking five ounces of regular coffee, compared to those drinking decaf.

Improved blood circulation means that you are also improving the oxygenation of your tissues, which may boost your performance.

 

Get the most out of your coffee

To get the most out of your coffee consumption its best to follow these guidelines:

• Have your coffee before your workout rather than after
• Try not to eliminate the benefits of coffee by adding any sweeteners, sugars or syrups
• Try not to exceed 2-3 cups a day
• Don't drink it too soon before bed, or you will disrupt your sleep quality
• Opt for freshly ground organic coffee where possible
• Obviously if you a pregnant you should not drink coffee

Some reading:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1229/Five_Unbeatable_Ways_to_Use_Coffee_For_Better_Athl.aspx
http://www.mensfitness.com/nutrition/what-to-drink/crush-your-workouts-with-coffee
http://abcnews.go.com/Health/Wellness/reasons-drink-coffee-workout/story?id=24305087
http://www.health.com/health/article/0,,20411141,00.html
http://fitness.mercola.com/sites/fitness/archive/2014/07/11/6-coffee-pre-workout-benefits.aspx?x_cid=20140902_ranart2_facebookdoc
 

Why you should avoid processed "fat free" foods

Why you should avoid "Fat Free" / "Low fat" Diet Foods like the Plague!

I am of the belief that the less food has been tampered with the better it is for you, sounds simple right? Then why do so many of us focus our diets around foods that are processed and have been manipulated to make them seem healthier?

Diet foods could be sabotaging your weight loss without you even knowing it. I am not talking about foods that are naturally fat free but rather the marketed foods such as diet yoghurts and fizzy drinks that many of us rely on!


Here are some of the main reasons why you should avoid "fat free" foods.

Despite your good intentions you are actually eating crap

Fat is what naturally gives flavour and texture to food, when you remove it from food you are left well with pretty flavourless food. So what do the food companies do to make you want to eat it? They add lots of additional chemicals such as flavourings and artificial sweeteners.

You might say oh well my yoghurt only has 100 calories in it, how can that be bad? Well the sugars and artificial sweeteners in these foods cause the blood sugar/insulin cycle ( your blood sugar soars so your body produces lots of insulin to counteract it,  which then makes you feel tired and your reaching for something sweet/carby again!)

Watch out for:

• low/no fat yoghurts - full of hidden sugar/sweeteners (Fage is a good brand of yoghurt)
• Ready made microwaveable dinners/meals - usually packed with salt and flavourings
• Diet fizzy drinks - you can guess this one I'm sure

You are less aware of how much you eat

Another problem with low/no fat "diet" foods is that we think we are being healthy and as such don't think twice about tucking into these foods. Even the way items are packaged can make us think that we are choosing a healthy option where as we may be choosing a product that is worse than a non-diet alternative! 

Watch out for:

Clever marketing and packaging for example for a food to be a Low-Fat alternative it only has to have 30% less fat. An easy way to do this is make it less fat but more sugar and artificial flavourings that are more damaging to your body!

Diets which allow you to have unlimited amounts of these and list them as "free food" - dont get me started I am proof that it doesn't work - been there!

Non-fat foods wont make you lose fat!

It would make sense that to lose body fat that we eat less fat, however this is not necessarily the case!

Fat is a Macro-nutrient which means that your body needs it! (as are Carbohydrates and Protein). A healthy diet consists of all three - your body uses fats, carbs and protein for different things in the body.

Your body needs fat for healthy functioning of hormones (absolutely vital for anyone who is looking to keep a lean figure). Fat is also used to make the "androgen hormones" which are vital in the fat burning and muscle building process and also the mobilization of energy stores.

Sugar is addictive!

Researchers have discovered that foods low in fat but high in sugar activate the "Pleasure and reward" section of the brain - this is the same part of the brain that activates when cocaine is ingested!

A diet that is made up of balance whole/clean sources of protein, fat, fruits and vegetables is far more likely to end up in fat loss. Carbohydrates unfortunately also cause a blood sugar spike, this is why I minimise my consumption 

(Fruits and vegetables are also carbs which i eat a lot of, i am talking about carbs such as bread, pasta, rice and potatoes. I only eat clean starchy carbs such as oats, sweet potatoes and brown rice as they have a low Glycemic Index and I only eat them post workout to refuel my muscles glycogen stores)



Some reading:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1207/Top_Five_Reasons_Non-Fat_Is_The_Biggest_Scam_Ever.aspx
http://www.telegraph.co.uk/women/womens-health/10563265/Theres-HOW-MUCH-sugar-in-a-low-fat-yoghurt-Skirting-the-Issue.html
http://www.allthingsgym.com/blood-sugar-insulin-cycle-graphic/
http://www.atkins.com/Science/Articles---Library/Carbohydrates/The-Blood-Sugar-Roller-Coaster--Excess-Carbs,-Exce.aspx
http://medheadlines.com/2008/12/sugar-cocaine-heroin-equally-strong-addictions-study-suggests-2/

Recipe: Spinach and Feta Stuffed Chicken!

Paleo Friendly: Spinach and Feta Stuffed Chicken!

This is a really simple and tasty paleo friendly dinner idea!

Ingredients

• 4 chicken breasts
• 1/2 bag of spinach
• 1 medium onion
• 2 cloves garlic
• 1/2 packet of feta cheese

Method:

1. Preheat the oven to 180-200 degrees Celsius
2. Wilt the spinach in a pan on a medium heat (no oil needed) and put aside ina  bowl, straining any liquid
3. Dice the onion and fry with the garlic, once golden remove and put in the bowl with the spinach
4. Crumble half a block of feta cheese and mix together with the spinach and onion mix
5. Butterfly the chicken breasts and stuff with the mixture
6. Optional: I basted the top of the chicken with Nandos lemon and herb marinade
7. Place on a foil lined oven tray and put into the oven for 15-20 minutes
8. Take out of the oven and cover with foil (to stop it burning) put back into the oven to finish for a further 10 minutes (or until done!)
9. Serve with some Asparagus tips or some tender stem broccoli and enjoy!

 

The Truth about Eggs and Cholesterol!

The Truth about Eggs and Cholesterol!

 
When I speak to people about what I eat (notice im not calling it a diet!) they are really surprised about how many eggs I eat a day/week. Then I get the "Oh that's really bad for your cholesterol".
 
So many people still believe that eating egg yolks is literally a recipe for high cholesterol, this is NOT the case.
 

What is Cholesterol?

Cholesterol is a fatty substance found in your blood. If you have too much cholesterol in your blood, it can increase your risk of cardiovascular disease. It is important to note that there are 2 different type of Cholesterol:
 

1. Low-density lipoproteins (LDL) is known as the bad type of cholesterol. LDL carry cholesterol from your liver to the cells that need it.
2. High-density lipoprotein (HDL) is known as the good type of cholesterol. HDL carry cholesterol away from the cells and back to the liver to be broken down.

Dietary Cholesterol & Bloodstream Cholesterol

It would make logical sense that if you want to decrease the amount of cholesterol in your blood then you should cut the amount of cholesterol that you eat. This is why eggs (particularly egg yolks) have a bed rep (they contain approx 200 mg per serving).
 
The thing is ingested cholesterol doesn't raise  blood cholesterol as much as you may think.In fact, only 30% of people experience significant increases in cholesterol levels after following a diet high in cholesterol.

A study conducted by Harvard that looked at the dietary habits of more than 100,000 people concluded that daily egg consumption in healthy individuals didn’t increase risk of coronary heart disease. In another study by the University of Connecticut found that eating three eggs per day as part of a low carbohydrate regimen improved HDL -- the "good" cholesterol -- with NO negative health effects.
 
 

Its more about Carbohydrate levels!

Researchers found that “carbohydrates, rather than fat, plays a critical role in activating pro-inflammatory processes through their effect on the fatty acid composition of lipids and membranes.”

 

By restricting carbohydrate intake and replacing it with protein and fat, studies show it is possible to lose fat, decrease inflammation, and by eating eggs, you can improve cholesterol too.

 

A study in the journal Nutrition and Metabolism compared the effect of two carbohydrate restricted diets in overweight men—both diets included 18 percent carbs, 26 percent protein, and 56 percent fat, but one group ate three eggs a day. 

• After 12 weeks, the group that ate eggs actually lost slightly more total body fat and saw a decrease in levels of inflammation (significantly more than the group that didn’t eat eggs)
• The egg group also increased their “good” HDL cholesterol levels
• The group that didn’t eat eggs had no change in cholesterol at all.
• The group that ate eggs also experienced better insulin sensitivity and higher levels of adiponectin, which is a hormone involved in fat burning that also decreases inflammation.

For me the benefits of eating eggs far outweigh any negative press associated with them.
 
 
 Sources:
 
http://www.poliquingroup.com/Tips/tabid/130/entryid/1710/Tip-482-Improve-Your-Cholesterol-By-Eating-Eggs.aspx
http://www.bhf.org.uk/heart-health/conditions/high-cholesterol.aspx
http://www.livestrong.com/article/556213-nutrition-debate-are-eggs-good-for-you/
http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/FAQ-20058468
 
Ratliff, J., et al. Eggs Modulate the Inflammatory Response To Carbohydrate Restricted Diets in Overweight Men. Nutrition and Metabolism. 2008. 5(6).
 

Paleo: Chipotle Chicken stuffed sweet potato skins

Chipotle Chicken stuffed sweet potato skins

Cant wait to try this recipe! Adding here so that I can find it for later! Will let you know how they turn out :)

 Ingredients

• 3 sweet potatoes, washed and scrubbed
• 2 chicken breasts
• ¼ cup (60ml) olive oil
• juice from 1 lime
• 4 cloves garlic, minced
• 1 chipotle pepper chopped
• 1 tsp dried basil
• 1 tsp cumin
• 1 tsp chili powder
• salt and pepper to taste
• 2 cups frozen spinach, thawed
• Grated cheddar cheese
• chopped coriander for garnish

Instructions

1. Preheat oven to 180 degrees Celsius
2. Prick sweet potatoes with a fork all around. Place the sweet potatoes on a baking sheet and bake for about an hour or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and pepper. Place in the oven with the potatoes and bake for 30 minutes or until cooked through. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done cut in half and allow to cool.
3. In a medium size bowl combine the olive oil, lime juice, garlic, chopped chipotle pepper, basil, cumin, chili powder, salt and pepper. Set aside.
4. If there is liquid in the spinach, make sure you squeeze out all the excess liquid. Toss the spinach and shredded chicken together, set aside and keep warm.
5. Turn the oven up to 200 degrees. Remove the flesh out of the sweet potato, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own and place in a baking dish. You can use the flesh for another use or to make mashed sweet potatoes. Brush the skins with with a little of the chipotle sauce and bake for 5-10 minutes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp.
6. Serve with fresh chopped Corriander!

3.2.2704

Recipe credit to:


http://www.jocooks.com/healthy-eating/chipotle-chicken-stuffed-sweet-potato-skins/
 

Recipe: Paleo 2 Ingredient Pancakes!

Paleo Friendly Pancakes

I love this really simple recipe for pancakes, they take minimal time to prepare and are great for satisfying that sweet tooth without the post snack guilt!

Ingredients:

• 1 medium sized banana
• 2 eggs
• 2-3 shakes of cinnamon (optional)
• 2 drops of vanilla extract
• Fruit to serve

Method:

• Mash up the banana in a bowl, then add the eggs and whisk together.
• Heat your pan with some oil (coconut oil or any other paleo friendly alternative)
• Scoop approx. 1/4 of the mixture into the pan and cook until edges are dry- the pancake will be thin.
• Flip and cook the other side briefly.
• You should be able to get 4 or 5 thin pancakes.

I have mine with some greek yoghurt and some blueberries....YUM!

 

How High Protein Diets Help you Shred Stored Fat

How High Protein Diets help you shred stored Fat

As many of you know I have completely cut non fruit & vegetable sources of Carbohydrates from my diet. At first I thought my Personal Trainer was insane for telling me that potatoes are treats but you know what, I have cut rice, bread, potatoes and pasta from my diet and haven't looked back since.

So why would I do that? Well in basic terms when you work out your body first uses its carbohydrate stores (from food you have eaten that day) after about 20 minutes of intense exercise your body has depleted this source and then looks to your fat stores for energy.

This tells us two things:

1. You need to work out longer than 20 minutes or your body wont touch its fat stores!
2. The best way to get your body to tap into its fat stores is to eat a low carbohydrate diet so that it burns your fat stores immediately

Why you do not need the carbs! 

Carbs are pretty tasteless

The first thing everyone asked me was did I find it difficult. I was anticipating it to be very difficult as I ate a very carb heavy diet. However when you think about it pasta, bread, rice and potatoes are quite tasteless and its the things we accompany with them that actually hold the flavour.

I make meals like Bruschetta chicken or mango salsa to have over my meat - delicious!.

Protein keeps you fuller

Foods high in protein take your body longer to digest, metabolise and use. This means that your body burns more calories simply processing them. It also takes your stomach longer to process so they keep you fuller for longer.

I have 2 hard boiled eggs for breakfast. This keeps me full and as they are a savoury food they don't peak my blood sugar which is the last thing you want after effectively starving your body for 8-10 hours (while sleeping).

Tip: Ditch the fruit for breakfast, its fine as a snack but not as a first thing in the morning

Help you build lean muscle

Your body used the amino acids found in protein to help build lean muscle. (you can also help this process by taking amino acid supplements called BCAA's - I take them before and after a work out).

It is good to note that not all proteins are equal in terms of nutritional value. For example, nuts and vegetables don't contain the 9 amino acids needed to create lean muscle. That is why animal sources of protein (lean turkey, chicken, eggs) are favoured.

Some additional Reading:
http://www.womenshealthmag.com/weight-loss/protein-weight-loss

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1137/How_To_Lose_Fat_as_Fast_as_Possible_with_Minimal_S.aspx
http://www.livestrong.com/article/527281-does-the-body-store-fat-like-carbohydrates/