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

New Year, New You?

Its that time of year again! Where the gyms are packed with more than just good intentions :)

January is a great time for us to reset and refocus on our fitness goals or to set new ones. I know personally I really enjoyed the Christmas break eating and drinking more (ok a lot more) than i usually would however, I must say I was looking forward to getting back into a routine and giving my body the fuel it really needs!

Research shows that approx. 90% of all new years resolutions fail, here are some tips to making sure you stick to your fitness resolutions!

Step 1: Set a Realistic Goal

Aim to set one goal rather than 10 at a time, don't underestimate how much change can impact you.For example quitting sugar, gluten and dairy in one go can be very overwhelming and if too radical a change you are not likely to stick to it!

Its better to lose weight slowly and steadily to avoid drastically reducing your metabolism and becoming fed up with a very restrictive diet, the best diet is one you can stick to!

Make sure you do your research too, is losing 2lbs a week realistic? if you only have a stone to lose its likely it will not come off that fast.


Step 2: Make it specific and measurable!

You cant define success if you do not measure it, you need to know what your starting point is or how will you tell if your on the right track?

For example, if your goal is to increase fitness why not time how long it takes you to jog/run 1km and work from there? If your goal is fat loss, meaure your waist (or if you want to go by scales that is fine too, personally i don't weigh myself but go by inches or fat % by callipers).

Step 3: Get a friend/partner onboard!

It can be difficult to clean up your diet at the best of times, but near impossible if your partner/housemates are all scoffing pizza beside you! Try and get them on board with the same goals, that way you can encourage and motivate each other.

If your partner or friends are not up for it try and find someone who is! Perhaps a work colleague, or even people you have met online? I recently got a Jawbone fitness tracker which monitors my sleep patterns, daily step count, activity level and allows me to log my food. A great feature of the Up app is that you can have teammates - this can really help when you have accountability of what you are eating via logging meals and also helps spark some competition to get more active!!

Step 4: Break the goal into mini-milestones

Think of your goal as a journey and identify key milestones along it. By breaking it into smaller milestones it is less over-whelming and you are recognising your success along the way.

Find a way to reward yourself without undoing all the great work! (for me rewarding with food is not a good idea, rather i treat myself to a massage or perhaps a new purchase like gym gear or new runners, that way you will look forward to wearing them....in the gym ha ha )

Step 5: If its simply not working, adjust your goal, don't give up!

A couple of years ago I made a resolution to get fit and thought the only way to do this was to go running....guess what, I HATE RUNNING. I don't mind it on the rugby pitch but i just don't get any joy from road running, I forced myself to do this for months and I was miserable!

Moral of the story, there's more than one way to get to where you want to go. Different diets work for different people, there are endless ways to burn calories find one you enjoy!


http://www.womenshealthmag.co.uk/weight-loss/healthy-eating/2262/new-years-resolutions/

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