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



 

Sleep and Weight Loss

Get your Zzzzzzz's!

Most people know that getting a adequate sleep (7-9 hours) is vital for a healthy body and mind, however so many people do not get enough sleep - or not enough good quality sleep.

When you don't get enough sleep you wake up feeling drained and end up relying on caffeine and sugar to get you through the day which can lead to consuming a lot more calories than you would normally!

Here is why it is vital (from a weight loss point of view) to get enough sleep!

1. You End Up Eating more and don't feel as satisfied!

The amount of sleep you have drastically impacts 2 hormones in your body that affect your appetite.

• Ghrehlin - this hormone enhances appetite and therefore can lead to weight gain
• Leptin - this hormone represses appetite and can support weight loss

When you do not get a good night sleep the balance between these two hormones is affected. A poor night sleep (not enough or poor quality sleep) leads to an increase in ghrelin (your apatite is stimulated) and a decrease in leptin levels (you don't feel satisfied after you eat) for many this leads to weight gain.

2. You cant train as intensely/as long as you normally could

It has been proven that adequate sleep can help improve your athletic performance. How? Well not getting enough sleep affects your body's ability to store less glycogen (this is what is needed for endurance).

As a result, if you do manage to get train when you are tired it is likely that you will not be getting any PB's!

3. You are more likely to break your diet!

When I am tired I find myself eating things that I normally wouldn't, for me its usually because I am so tired that I don't care which leads me to feeling crap about it the next day!

Dr. Sanjay Patel, a lecturer in medicine at Harvard Medical School and an associate physician in sleep medicine at Brigham and Women’s Hospital in Boston stated


Say you’re sitting in a room with a cookie, If you’re well-rested, you might say, ‘I know it tastes good, but I’ll regret it longer term.’” When you’re tired, on the other hand, you’re more likely to simply give in to impulse".

4. You are less likely to hit the gym! 

This is not rocket science, although exercise has been proven to increase energy levels you are much more likely to blow off the gym/run/training when you have had a bad night sleep the night before!

Now you are aware of how important sleep can be for your weight loss, have a read of tips to ensure you get a good nights sleep!

Some additional reading

https://www.kaylaitsines.com.au/blog/2014/8/14/beauty-sleep-is-not-a-myth

http://www.poliquingroup.com/Tips/tabid/130/entryid/1807/Tip-501-Get-Enough-Sleep-For-Better-Body-Composition-Hormone-Regulation.aspx

http://www.lifestylebypoliquin.com/Lifestyle/LifestylebyPoliquin/TabId/203/PostId/23/Sleeping-Beauty.aspx

http://www.livestrong.com/article/74796-sleep-important-weight-loss/

http://www.webmd.com/diet/features/lose-weight-while-sleeping

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!