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