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1) Set yourself goals and have a clear vision of you want to achieve. Start with setting small steps, this will really help you to reach your ultimate goal. Envision yourself fitting into those jeans you just bought or that bikini for your beach holiday. Share your set goal with a selective group of family or friends. A simple: ‘how are you getting on?’ ‘You look amazing’ can help to keep you encouraged and on track. Recognition and compliments by others go a long way to keeping you motivated.  


2) Ditch the scale. The scales are not a good indicator of how much fat you have lost or gained. There are important changes happening in your body that the scale can’t measure or detect. It will not give you an accurate reading of your changing body composition and how much lean muscle you have. Muscle takes up less space than fat, making you look slimmer, and it’s more metabolically active. The best measurement should always be how you feel about yourself, and how your clothes feel and fit.


3)
 Plan and prepare your training sessions for the day /week. Keep consistent with your training and nutrition. Opt for shorter workout sessions rather than long boring cardio sessions. Workouts that combine targeted strength moves and cardio intervals will get you quicker results.

Try time saver exercises such as; HIIT (high-intensity interval training) This technique of training involves intense bursts of exercise, followed by short, often active periods. This is a great way to get the heart pumping, keeping the heart rate up and to burn fat in less time.

Plyometric training is also a great way to work the body as a whole and incorporates workouts and moves using your own body weight. These will help to build strength, power and agility. These types of workouts will help you to burn lots of calories if done regularly because they are cardio, strength and sculpting all in one. 


4) Have a workout partner. Having someone to train with can keep you motivated and you can motivate each other. When you know that someone else is depending on you to work out you don’t want to let them down. This will motivate you to stick to an exercise schedule and the planned workout appointments. Your workout partner can be someone who you can turn to when you need advice or a sympathetic ear when you feel guilty for eating a doughnut or skipping a workout. 


5) Walking
. If you are a beginner to exercise than try walking. Walking is a great way to lose weight and keep fit. It’s also free and simple and one of the easiest ways to get more active. Walking is also perfect form of exercise for people of all ages and fitness levels who want to be more active. Regular walking has shown to reduce the risk of chronic illnesses, such as heart disease, diabetes, asthma and stroke. Start with strolling pace and then progress to brisk walking and fast walking.


6) Lift weights. Include resistance training in your workout routine. Resistance/ weight training will improve your muscular tone as well as increase your metabolism, so you will burn calories faster over time. Training with weights helps to increase your metabolism, which is crucial to burn fat, even long after your workout when you are at resting. Weight training will help you to achieve that lean, tighter, sculpted body. It helps to combat those lose wobbly parts and areas of your body.


7) Keep a food diary and write down what you are eating and when. This is important because it will enable you to learn more about your eating habits and more about which foods are causing you to gain weight, or lose it. You will find you become more conscious about your food choices and you will begin to make healthier meals. Always plan and prepare your meals. 


Do not allow yourself to get over hungry. Eat well at meal times. Chew your food well and slow down your eating. Practice mindful eating: pay attention instead of mindlessly putting food in your mouth. Rather that unconsciously eating become more aware of what you are eating i.e the taste, look, smell, feel of the food.

8) Correct nutrition is essential for health. Eat real natural foods. Many people struggle with healthy eating because of the intense craving for carbohydrate rich foods. Banish those carb cravings by staying away from processed foods which convert quickly to sugar in the blood, leaving you craving more. Try to avoid sugar and fat. These are lethal combination together and make us want to eat more. Eat protein with each meal. Protein will keep you satisfied for longer. Eating breakfast can also help to reduce cravings by keeping blood sugar levels balanced.


9)
 Water Intake is very important for health in general and to lose weight. Aim to drink at least two liters of water a day. Replace all regular beverages and sugared drinks with water. Drinking water will help you feel refreshed, more focused, help relieve headaches, and curb your appetite. I recommend drinking fresh lemon water – this naturally speeds up your metabolism and makes a very refreshing healthy drink.


10)
 Don’t overdo it! Don’t set yourself totally unrealistic goals e.g to exercise every day, twice a day! Every so often give your body a rest and time for recovery. Enjoy your rest days by planning time with family, scheduling a movie or just curl up with a good book. Give your body and your brain a day to simply just ‘be’. Be patient and consistent, you won’t achieve your goals overnight. Don’t get discouraged with slow progress or setbacks. You will see results if you keep yourself focused.


I hope you found this article helpful.

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It’s Christmas time, which means mulled wine, mince pies, turkey leftovers, chocolate, and alcohol, plus time off work – it’s a bad combination for our waistlines and our motivation, AND it’s cold outside too!! Christmas is a time when people often go way overboard with their eating habits, chocolate for breakfast lunch and dinner and these bad habits make us lethargic and can set us back months in our fitness and health goals.

So how can we survive this festive holiday season without piling on the extra pounds that take weeks to get rid of? 


Here are my Top 10 ways to enjoy a healthy and happy Christmas. These are just a few handy tips that can help keep you on the straight and narrow so you don’t go completely off the rails and undo all the hard work you have done this year! 


Ditch the Sweets 
Swap sugary sweets for fruit – cranberries are great at this time of year with only 25 calories in half a cup. 

Alcohol Alternatives 
Fruit cocktails are a healthy and delicious alternative or of course you could offer to drive and stick to water saving yourself a hangover and your friends a fortune on taxi fare.

Family Walks
Walking the dog or just going for a walk together is a great way for everyone to burn calories and enjoy the winter scenery.

 

Supplements
As the days are shorter and the flu season begins one of the best ways to stay healthy is through additional supplements even a basic multi-vitamin can help pep you up.

Healthy Christmas Dinner
When it comes to the big even, pile your plate high with vegetables and opt for a nice lean turkey. Cauliflower is a great source of Vitamin C and it’s good for your heart.

Dance the Night Away
If you are out at a party hit the dance floor and burn off those excess calories. It’s so much fun too. Go make some ‘shapes’ on the dance floor! 🙂


Exercise
Just because your normal routine’s gone out of the window it does not mean you can’t work out – 10 minutes of HIIT training first thing will set you up for the day, or go for a 30 minute run or dust off that rowing machine and give it a go.

Healthy Start
Start the day with a nice cup of hot water with a lemon slice. This will help to alkalize the stomach and settle your PH levels – important when you are eating a lot of rich acidic food throughout the day.


Avoid some foods
While it is nice to indulge you will help yourself if you can steer clear of the bread and cheese, instead choose a smaller plate and pile your plate high with salad. Cut back on festive snacking throughout the day. 

Healthy Seasonal Snacks
There are some lovely healthy and tasty choices to be had at Christmas time. Make some time to plan and prepare. 


Have a lovely Christmas! 🙂  

Thanks for reading!

★ *˛ ˚♥* ✰。˚ ˛˚ ♥ 。✰ 



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Are you drinking enough water?

Water is essential nutrient to maintain a healthy body, a clear mind, and a good balance within your body tissues. If you are trying to lose weight then water is very important. It helps to boost your metabolism and also helps to keep you fuller and has many other health benefits. However, many people fail to drink enough water.   

Here are some health benefits of water:  

Water for weight Loss: 
Water promotes weight loss. It removes toxins and by-products of fat, reduces binge eating and can help with craving. Water can be seen as a natural appetite suppressant. Drink a glass of water between meals to keep your stomach full. Not only does water raise your metabolism it also has zero calories! Replace your calorie – sugary laden beverages with water.  

Stay regular with water: 
Water benefits the body by promoting and aiding in good digestion. This along with fibre intake is essential for correct digestion. It does this by assisting to dissolve waste and toxin particles, enabling them to pass smoothly through the digestive tract. Water consumption is essential for healthy bowel motion and to prevent constipation.  

Water boosts your energy:
Water increases energy and helps to relieve fatigue. It helps to transport oxygen and essential nutrients to your cells in the body, keeping your energy levels boosted. Feeling fatigued can be a sign of dehydration. Approximately 85 percent of your brain tissue is water and therefore water intake is essential to improve concentration, alertness, focus and general well-being.  

Water reduces kidney stones:
Water will help to eliminate and flush out toxins. It does this by diluting the salts and minerals that form solid crystal type formations known as kidney stones. Therefore, it is essential to drink plenty of water to reduce the risk of Kidney stones and Urinary Tract Infections.

Healthy Skin: 
Water helps to nourish your skin. Dehydrated skin can be more prone to fine lines and deeper wrinkles. Water helps to plump up the skin cells – which helps your face to look younger. Drinking water can improve circulation, leaving your face clear, clean and glowing and improves the skin complexion. It is Mother Nature’s best skin product and best anti-aging treatment around!  

Water boosts the Immune System:
Drinking plenty of water can help fight against flu and illness. It is also a natural remedy to relieve and prevent headaches which can often be caused by dehydration.

 
More Tips

▸ Generally, nutritionists recommend as a guideline to drink at least eight 8 ounce glasses of water a day. You may need more water if you exercise or sweat heavily or if the climate/ environment is hot. 

▸ When you are low on fluids and dehydrated, the brain triggers the body’s thirst mechanism. Sometimes this can get confused with hunger. So stop and think – are you hungry or thirsty? More than often your body will require water. 

▸Include more fruits and vegetables in your diet. These contain high water content and will add to your hydration. Approximately 20 percent of our fluid – water intake comes from foods. 

▸ Get in the habit of carrying water with you; keep a bottle in your car, in your bag, at your desk etc.  

 

I hope you found this article useful.  

Health. Happiness. Success.


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When it comes to our diet and nutrition we often view fats as the enemy. Certain types of fat and the fat like substance cholesterol may contribute to health issues such as; Obesity, cardiovascular disease, diabetes and cancer. However, some fats are actually better for you than others and can help with good health. Therefore, it is important to understand the difference between ‘good’ fats and ‘bad’ fats. 



Dietary fat can be found in animal and plant foods. Research is ongoing on dietary fat. Some facts are clear. Certain fats have been known to be bad and negative to our health. Studies show that good fats have significant health benefits.

Certain bodily functions rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients and produce important hormones. Fat has an essential role to play in our bodies similar to what carbohydrates and proteins, in fuelling your body with energy. 

A diet rich in saturated fats can contribute in an increase in cholesterol, and tip the balance toward more harmful LDL cholesterol. This encourages blockages to form in arteries in the heart and elsewhere in the body. Health problems occur when eating too much of the wrong fats and consuming excess calories. 

Bad Fats:
The two types of fats that have been identified as harmful to our heart health are saturated and Trans fats (also known as trans fatty acids or TFA). Most of the foods that contain saturated and Tran’s fat are solid at room temperature. Examples of foods they can be found in are; deep fried fast foods, margarine, processed snack foods – doughnuts, cookies, cakes, pastries etc. 

Similar to saturated fat, Tran’s fat can raise total blood cholesterol levels (LDL) cholesterol, also known as “bad” cholesterol. This can increase the risk of cardiovascular disease and type 2 diabetes. Saturated fats are found primary in animal based foods, high fat meat and dairy products – lamb , pork , dark chicken meat, poultry skin, fatty cuts of beef and high dairy foods such as whole fat milk, butter, cheese, ice cream, lard. Saturated fats and Trans fats should be avoided or eaten very sparingly.

Good Fats:
There are two broad categories of beneficial fats: Monounsaturated and Polyunsaturated fatsMonounsaturated fat and polyunsaturated fat are considered more heart-healthy fats. These fats should be included in moderation in your diet. Polyunsaturated fats are found in plant based foods and oils such as olive oil, canola oil, vegetables, avocado, fish, nuts, seeds. Healthy fats are liquid at room temperature and not solid. Research has shown consuming these type of fats can boost your good blood cholesterol level and decrease your risk of heart disease.


Omega-3 fatty acids are particularly beneficial for your heart. These fats can help reduce blood pressure levels and decrease the risk of coronary artery disease and strokes. These can be found in roasted soy beans, walnuts, tofu, flaxseed, canola oil, sunflower seeds, sesame seeds, pumpkin seeds, and in fish such as; salmon, mackerel, herring and trout. 


Healthier fats are an important part of your diet, but it is crucial to moderate your consumption of them, because all fats are high in calories. Learn to recognise the difference between healthy and unhealthy fats so you can make an informed choice. 


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Ramadan is a festive time of the year but it can have potential negative impact on one’s health and weight. Many practicing Muslims find it difficult to keep healthy and energised during Ramadan. This is mainly due the change of eating habits during this time of the year. Eating at night rather than during the day can affect the body’s metabolism and therefore lead to weight gain. Fasting can lead to food cravings in particular for fatty and sugary foods, which are high in calories and can lead to an increase in ones waist line.

Here are some of my recommendations to ensure you stay healthy and energised during the religious fasting period. 

Consume meals with protein and fibre: The two main meals during Ramadan are Suhoor and Iftar. These meals are consumed before dawn and after dusk. It is important that your pre-meal, Suhoor , contains sufficient protein and fibre foods. This is the last meal before starting the day, so keep it wholesome and have moderate portions. Food sources that are recommended should be light and easy to digest such as oats, toast, eggs, milk, yogurt, cheese and nuts.


Complex carbohydrates, foods that help release energy slowly during the long hours of fasting are good to consume. Good fibre sources are whole grains, vegetables and fruits. These food sources will keep you energised, fuller longer and help to fight off cravings and hunger. It is also important to have some fluid that contains vitamins, try smoothies or fresh juices for energy.


Avoid Overeating:
After a day of going without food it is common to overindulge at Iftar. To avoid the temptation to reach for unhealthy calorie rich foods try having a soup or a glass of freshly squeezed juice. This will help to curb the hunger pangs and temptation for those ‘bad’ foods which often contain sugar, fat and empty calories.  Foods to avoid are; junk food, deep-fried or oily foods such as; pakoras, samosas , high-sugar and high-fat foods. Ensure each meal at Ramadan contains healthy portions of protein, vegetables, fruit, fibre, whole grains and dairy products.


Healthy Options:
There are many healthy alternatives to eat. Instead of greasy deep fried foods try a healthy way of cooking; baked samosas, chapattis made without oil, baked or grilled meat and chicken. Include lots of complex carbohydrates e.g. oats, semolina, beans, lentils, basmati rice. Try alternative foods such as few dates or almonds instead of the extremely calorie rich pastries served during Ramadan. Almonds and a little rich dark chocolate (small portion) are a good alternative to rich desserts.


Avoid the sun and stay hydrated:
It is recommended to avoid the sun and keep yourself in cool places. Also avoid strenuous exercise during the fasting time. When eating before sunrise it is recommended to avoid drinks such as coffee and tea – these can make you more thirsty and dehydrated. Drink smoothies or fresh fruit juice diluted with water. This will help to keep you more energised. 


Before commencing a fast and if you are concerned about your health talk to your doctor, in particular if you are senior, taking medication to control your insulin levels or are an expectant mum. If you have any symptoms of ill health, it is important to stop fasting.


Keeping Active:
To avoid the possibility of dehydration it is best to avoid strenuous exercise during the fasting time and postpone working out until after fasting hours. The ideal time to work out is after Iftar when energy levels are high. Be sure to leave yourself enough time after eating before you begin your exercise routine. This gives your body enough time to digest your food properly.


It can be difficult to stay in shape during Ramadan. It is important to eat healthy foods and stick to nutritious eating habits. This will help you to feel energised during Ramadan.


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Short answer: It is best to do both! Eating before a workout serves a very different purpose than eating after a workout, but they are both equally as important.

Eating before and eating after exercise is equally important for performance, fitness, health and wellbeing. However, how to eat depends on many factors such as; how long you are going to exercise, type of exercise, your individual exercise experience, health factors that may play a role in how you process food.

Nutrition plays a key role in building fitness, performance and for you to achieve your desired results. Therefore, it is really essential to take time and prepare and plan your pre and post-workout meals. This will enable you to get maximum results from all your fitness efforts.


Eating Before Exercise:
Morning exercisers are especially guilty of exercising on an empty stomach. If you hit the road without any breakfast, you’ll be running on fumes, not fuel. It’s like choosing not to put gas into your car before driving to work. A few gallons will get you further than if your tank is on or below empty. What you eat before exercise is really important because it can affect your whole workout. Food is fuel so it is very important to eat before exercising. 


Eating before a workout is important for the following reasons:

  • ⋆ Fuels your muscles – both with food eaten in the days before as well as the hour or two before.

  • ⋆ Settles your stomach and avoid hunger.

⋆ Helps prevent low blood sugar (hypoglycemia) symptoms can include dizziness, nausea, and headaches.

  • ⋆ Fortifies your mental state by knowing that your body is fuelled. 

  •  

What you eat and how much you eat depends on your individual requirements. This can vary from person to person. It also depends on the sport, exercise, activity you are participating in. To determine what is best for you and how much and what to eat is to experiment to see what works for you. Your choice and preferences of food can vary depending on the time of the day, type of exercise, sport and exercise intensity.


I recommend as a general rule of thumb you follow the following guidelines:

Eat a balanced diet every day:
This ensures your body is fuelled and ready to take part in exercise. Incorporate a variety of wholesome foods into your daily choices; carbohydrates, protein, fats, fibre, vitamins, minerals, and water. Carbohydrates are a source of instant energy, proteins build and repair muscle, and fats are a source of long term energy. Choose foods such as fruits and vegetables, whole grain breads, pasta, chicken, fish etc. 


Consume good pre-exercise snacks:
A pre-workout meal should consist of mainly easy to digest, carbohydrate type foods in order to supply the energy requirements for the upcoming workout or activity. Be sure not to forget about fluids and keeping the body hydrated. To prevent dehydration when exercising – drink sufficient water before, during and after exercise. Eat your pre workout meal about 2 hours before your workout. If you have to eat directly before your workout try a small piece of fruit, banana, an apple or a small handful of almonds.


What Should You Eat After a Workout? 

There is one hour window of time, right after the workout, which is important from a replenishing standpoint. A post-workout meal should provide protein in order to provide the body with the building blocks used to rebuild muscle tissue and help the body recover from the exercises performed.

You want to consume your post workout protein meal within that one hour time frame. As mentioned already, remember to continue to hydrate with water. Post-workout meal examples are chicken with brown rice, yogurt with almonds, or a protein shake with a banana.


If you don’t have a nutrition plan for your fitness schedule then  you are doing yourself a pretty big disservice when it comes to getting the results that you desire. If you workout while you are starved, you simply won’t have the energy for your body to gain and reach maximum fitness and results. If you exercise for a long time without eating, you will limit your ability to burn calories and maintain intensity. If you don’t feed your muscles and replenish your energy stores after exercise, you won’t have the necessary building blocks for recovery.


As you can see, when it comes to getting fit, nutrition is just as big a part of the equation as exercise. It is important to feed the body well throughout each and every day and not just before or after your workouts. This ensures you are providing your body long lasting energy so you can enjoy a great feeling during and after your workouts and to get your desired results!



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Here are my 7 tips to get a flatter stomach..

1. Cardio Exercises:
Cardio Exercises are exercises that will heat up your core temperature and improve circulation. I recommend doing exercises such as; Interval Cardio Training. 30 minutes of cardio gets you further than 30 minutes of crunches on the floor. To burn off the layer of excess fat, that is hiding your stomach muscles doing hundreds of exercises like crunches and sit ups will NOT do the trick! 


2. Weight Training Exercises:
Weight Training or Strength Training will improve your muscular tone as well as increase your metabolism, this will enable you to burn calories faster over time. Vary your exercises to work the entire abdominal region separately. I recommend you combine different workouts. Crunches will work the upper abdomen, leg raises will work the lower abdomen, and side bends work the obliques (love handles).

My overall favourites are plank variations. To make it more challenging try adding weights to your workout routine. Raising your metabolic rate is crucial to burn fat – even when you aren’t doing anything. Mix up your training sessions try HIIT workouts and Yoga or Pilates to improve posture and strengthen the core. 


3. Diet:
No amount of exercise will get you a flatter stomach if your diet is bad. Focus on eating healthy foods and cut down on junk food and sugar. Sugar increases insulin production, which slows down your metabolism. This also encourages fat storage around your mid-section. Sugar can also lead to tiredness and cravings. It’s a vicious cycle!


A diet rich in protein can help reduce overall belly fat. Cut out refined carbs i.e. white bread, pastas, potatoes, and white rice. Switch to whole grain breads and grains. Eat raw foods, they take longer to digest and will keep you fuller for longer. Try cabbage, carrots, cauliflower, celery, cucumbers, dark leaf lettuce, onions, pears, tomatoes, watercress, broccoli, bananas, apples, and berries. Also get in the habit of consuming good fats such as; olives, avocados, flaxseed and fish.
 


4. Water:
Water Intake is very important for health in general and to lose weight. Replace all regular beverages, soda and sugared drinks with water. The carbon dioxide in fizzy drinks causes gas and slows down the process of the stomach emptying itself and can cause bloating. I recommend drinking fresh lemon water, this naturally speeds up your metabolism and makes a very refreshing, healthy drink. 


5. Reduce Sodium Intake:
Salt can lead to bloating in the belly. If you are worried your food will taste bland then garnish your food with herbs or spices. Try flavouring food with a little fresh tomato salsa or cayenne pepper – which boosts metabolism. If you must use salt then opt for natural sea salt or Himalayan Salt. This is lower in sodium than traditional table salts. Steer clear of all soy sauces, these are high in sodium. 


6. Stop stressing:
Anxiety can produce extra Cortisol – a stress hormone. Cortisol encourages the body to store fat, particularly around the stomach. According to researchers at Yale University, your midsection is four times as likely as the rest of your body to store stress induced fat. An increase in stress levels can also make us more likely to reach for fattening foods. 


7. Get Some Sleep:
Lack of sleep can lead to stressful days. This in turn can lead to erratic eating patterns, emotional eating, and increase in appetite and binge eating. Strive to go to sleep early – no later then 10 or 10:30 pm. Try to do this five nights a week and aim for at least eight hours of sleep a night.


NOTE: Our Abs need rest and recovery just like the rest of your body. It’s only during rest and recovery that your muscles build and you will see the result of your hard work. Another point to take into consideration is genetics and hormones, these also play a large role on achieving those flat abs.


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The media and magazines are regularly seen promoting weight loss plans, the latest celebrity diets, faddy diets, crash diets, low calorie diets, slimming pills, low carb diets…….and the list goes on! Often many of these ‘faddy’ ‘crash’ diets include bouts of starvation, missing nutrients, meals, or very low calories.

Some people struggle with yo-yo dieting all their life and struggle with the continuing pattern of gaining and losing weight. Below I share my 4 tips on how to stop Yo-yo dieting. I hope you find this article and video helpful. 


4 Tips On How To Stop Yo-Yo Dieting

(1) Know The Facts: 
Although you may achieve some fast results with dieting, sooner or later the body will adapt to the reduction of calories and your metabolism begins to slow down. This is often when many people will start to struggle with the diet, and the weight begins to come back on – and they may find they end up with more weight gain then what they started with!  


(2) Change Your Mind-Set:

Rather than trying to go for quick diet fixes think about taking a long term sustainable approach. Change your mind-set and think of your diet as a healthy eating plan – a better lifestyle change. 


3) Do Not Restrict Yourself:
Do not restrict yourself of food! Most importantly do not miss meals or starve yourself such as; skipping breakfast. There are lots of healthy options out there. Diets may help you successfully lose weight in the short term, but if you are depriving yourself you will sooner or later break the diet.


(4) Start Making Lifestyle Changes:
 
Look at your activity levels and what, when and why you eat. Plan and prepare your meals in advance. Try to increase your physical activity levels gradually this will help to boost your metabolism. 


BONUS TIP:
Yo-Yo Dieting Can Affect Our Emotions: Yo-yo dieting can affect your emotions, confidence and self-esteem. The more times you go through the repeat gain-lose-gain pattern the more it can possibly affect your emotional wellbeing – and you become less convinced you can break free from the constant ups and downs!


Here are my 4 Tips on how to stop Yo-yo dieting: Watch the video >> #DalTV <<


Thanks for reading and watching!



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“Are carbohydrates bad..can they make me fat?”

This is one of the most common questions I get asked. We all know that carbohydrates have had a bad reputation over the past couple of decades; associated with making you fat, bloated and sluggish. With so much conflicting information the answer is not as simple as we would expect it to be. Before we answer this question we need to look at what Carbohydrates are. 

Carbohydrates are a family of nutrients that provide the body with its primary energy source. Your body uses carbohydrate based foods to make glucose. Glucose is a type of sugar that is stored away by our body to use as energy. Carbohydrates are grouped into two categories:

(1) Complex Carbohydrates or ‘good carbohydrates’

(2) Simple Carbohydrates or ‘bad carbohydrates’

Bad Carbohydrates:
Bad Carbohydrates are simple carbohydrates that are broken down by the body quickly to provide an adequate source of nutrients, vitamins and energy. Bad carbohydrates are foods that are composed of refined or processed flours and often include added sugars, examples include soft drinks, most cakes, biscuits/ cookies or chips, white bread, white rice, table sugar, fructose or fruit sugar or corn syrup and alcohol. Eating a diet that is full of bad carbohydrates can lead to a host of medical problems. These include; weight gain, an increase in the risk of diabetes and an increased chance of heart disease.

Good Carbohydrates:
Good Carbohydrates are complex carbohydrates that are broken down by the body at a slower rate then simple carbohydrates. These carbohydrates typically are high in fibre, which takes the body longer to break down and help stabilize blood sugar levels. The best sources of good carbohydrates include fresh fruit, fresh vegetables, sweet potatoes, whole grain cereals, whole wheat breads, brown rice, whole wheat pasta, oatmeal, beans and lentils. All of these foods provide the body with energy, vitamins, fibre, minerals and phytonutrients.

Note: If you have been following a low carbohydrate diet long term (such as the Atkins Diet) or you decide to suddenly cut carbs out of your diet you may experience a variety of temporary health effects including; weakness, fatigue, headaches, bad breath, skin rash, constipation or diarrhea.


Here are some of my tips to banish those ‘bad’ Carb cravings:

✦ Avoid high Glycemic Index foods such as processed foods which include; breads, cakes, white rice, potatoes etc. These foods convert quickly to sugar in the blood, leaving you craving more!

✦ Avoid sugar and fat. These are a lethal combination together and make us want to eat more and can increase cravings.

✦ Avoid sugars such as; syrup, artificial sweeteners and honey.

✦ Eat protein with each meal: Protein will keep you satisfied for longer and will also lower insulin response. Insulin maintains the body’s blood sugar within a healthy range.

✦ Eat breakfast: This can help towards reducing cravings or feeling hungry keeping blood sugar levels balanced. Consume a protein based breakfast i.e. eggs, yogurt, and nuts.

✦ Eat lots of vegetables: Low starch vegetables include; broccoli, brussel spouts, cucumber, cabbage, kale, garlic, leafy greens, onions, parsley, peppers, water crest, spinach.

✦ Always plan and prepare your meals. Do not allow yourself to get over hungry.

✦ Eat well at meal times: Chew your food well and slow down your eating. 

✦ Include Coconut oil in your meals. Coconut oil is good for energy and helps to lower insulin spikes. It is a very versatile oil. Also include fish oils in your diet i.e. Omega 3

✦ Cinnamon is an excellent aromatic spice, it helps to lower blood sugar levels and can make a tasty alternative to sugar.

✦ Get enough Sleep : Sleep is very important. During sleep our hormones are fat burning and muscle building. Tiredness can also lead to cravings of ‘bad’ Carb foods.

✦ Try herbal teas: Teas such as; Tulsi Tea, Liquorice tea, Camomile tea which can help you relax.

✦ Reduce stress: Make time for relaxation and rest to reduce and manage stress, try mediation, yoga or go for a walk. Include something that helps you to unwind. Make essential lifestyle changes to help you reduce the stress in your life.

✦ Exercise: Try interval training short bursts of high intervals. Include resistance training in your workout routine. Avoid long cardio sessions, these can encourage more cravings. 


Don’t be a Carbophobic!
As mentioned above eat ‘good’ carbohydrates. Foods that contain fibre are more filling, have a low Glycemic Index which will keep blood sugar levels stable. These are also essential for good bowel health and reduce total cholesterol levels. Choose whole, fresh and unprocessed foods. These foods will always be the best choice.

Carbohydrates are not bad for you, eating the right type of carbohydrate, which are not processing and are high in fibre are actually good for you. So the ‘type’ of Carbohydrate you eat is important. It’s all about balance and ensuring that your diet is made up of healthy carbohydrates, rather than highly manufactured and processed ones.


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I often get asked if breakfast really is the most important meal of the day?


So here is what I know..

Breakfast provides your body with energy to start the day, and breakfast is linked to many health benefits, including weight control and improved performance. Having the right breakfast foods can help you concentrate, give you strength and even help you maintain a healthy weight.

Studies show that eating a healthy breakfast can help give you:

▸ A more nutritionally complete diet, higher in nutrients, vitamins and minerals.

▸ Improved concentration, focus and performance – in children and adults.

▸ Gives you an improvement in strength and endurance to engage in physical activity.

▸ Can help to lower cholesterol levels.

▸ Help maintain a healthy weight. 

Eating breakfast is important for everyone. Recent studies have shown breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

Studies also show that breakfast eaters tend to weigh less than those who skip breakfast. This could be due to the fact that eating a healthy breakfast can help reduce hunger throughout the day, reducing snacking, controlling cravings – and helping people to make better food choices with other meals.

However, it is important to remember to opt for a healthy breakfast containing protein and/or whole grains and not foods loaded with fat , sugar and calories. Make lean protein part of your breakfast. 

Protein helps to control your hunger and keeps you fuller for longer. A traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest quality protein. Some great vegetarian options are: Oatmeal, Porridge, Homemade Granola and Breakfast Grain Salad.

Therefore, it can be said that breakfast really is the most important meal of the day. Start your day by eating something nutritional and healthy and kick-start your body and mind in the right way!

Thanks for reading!



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You often hear people say abs are made in the kitchen? Or you may have come across this in a publication. So is this a fact? Are Abs really made in the kitchen?

It is important to understand that there are four components to whether you are able to have flat abs. These are; genetics, your body fat percentage, muscularity and your diet. Doing sit-ups and crunches alone isn’t really going to achieve a flat stomach or a six-pack quickly.

If you have a layer of fat covering up your stomach then you are wasting your time in the long run doing all those sit ups. You need to lose the layer of body fat in the stomach region to expose your abdominal wall.

The shape of your abs and insertions of your abdominal muscles are to a large extent determined by genetics, your body fat percentage and your diet. What you eat has a direct effect on how much – and where you store fat. Eating foods that are less likely to contribute to fat gain are essential if you want visible abs.

The foods you consume and your diet will be the deciding factor when it comes to a flat, defined stomach or an abdominal wall that’s hiding behind that belly fat.


Another factor to consider is controlling insulin when you are attempting to build your abs. Therefore, correct food choices are very important. No amount of exercise will get you a flatter stomach if your diet is bad. Focus on eating healthy foods and cut down on junk food and sugar. Avoid foods which also have added sugar in them. Sugar causes insulin to spike which slows down your metabolism. This combined with those added calories encourages fat storage – in particular around your mid-section.

A diet rich in protein will help reduce overall belly fat. Cut out refined carbs i.e. white bread, pastas, potatoes, and white rice. Switch to whole grain breads and grains. Eat raw foods, such as vegetables, these take longer to digest and will keep you fuller longer. Similar to the fact that some food can make you gain weight and increase body fat some will promote fat loss. 

When you consume foods rich in protein they produce a thermic effect. The thermic effect of food is the caloric cost of digesting and processing different macronutrients. It therefore, plays an essential role in stimulating your metabolism – the thermic role of food encourages the body to burn more calories to digest and absorb it. It’s recommended to avoid sugar because it has a very low thermic effect. Protein has a thermic effect upward of five times greater than carbohydrates or fat.


Water Intake
is very important for health in general and to lose weight. Replace all regular soda and sugared drinks with water. Try drinking fresh lemon water – this naturally speeds up your metabolism and makes a very refreshing, healthy drink.

Reduce Sodium Intake. Salt can lead to bloating in the belly. If you are worried your food will taste bland then garnish your food with herbs, spices. Try flavouring food with a little fresh tomato salsa or cayenne pepper – which boosts metabolism.

Lack of sleep can lead to stressful days. This in turn can lead to erratic eating patterns, emotional eating, and increase in appetite and binge eating. So ensure you get enough sleep.

Therefore, to conclude it’s definitely true that one of the deciding factors in achieving those flat abs is largely to do with your diet.


Thank you for reading!


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Chocolate is a very popular food product because of its unique rich and sweet taste. Millions of us enjoy this delicious treat. Chocolate is also associated with being the ultimate comfort food, a mood enhancer and many indulge in it for its feel good factors. However, chocolate also has a bad reputation for making us fat! It is associated with causing weight gain and a number of other health and medical related conditions. Some of these include obesity, diabetes, coronary heart disease and acne.   

So what are the facts. Is chocolate bad for us? Obviously if you over indulge on a consistent basis (especially the high sugar type) it can cause us health issues. There are a host of medically proven ways in which chocolate such as, high quality chocolate; dark chocolate in particular, with a cocoa percentage of around seventy per cent or more can be good for us.

Dark chocolate is a very good source of antioxidants. Research has shown that high good quality dark chocolate may be beneficial for health related issues such as; obesity, diabetes, Alzheimer’s disease and even ageing in general.

Numerous research and studies have revealed the facts about chocolate consumption:

  • ⋆ Chocolate consumption has been associated with conditions such as diabetes, coronary heart disease and hypertension.

  •  
  • ⋆ Some research shows that chocolate as antioxidant properties, while other experts reject this claim. 

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  • ⋆ Chocolate can lead to tooth decay due to the high sugar content.

  •  
  • ⋆ Chocolate contains a large number of calories.

  •  
  • ⋆ The darker the chocolate, the more flavanoids and flavanols it contains.

  •  

(Further research is ongoing on these facts). 


Dark chocolate is loaded with nutrients that can positively affect your health:

  • ⋆ Chocolate makes you feel better: Chocolate contains phenylethylamine (PEA), encourages your brain to release feel-good endorphins. PEA is the same chemical that your brain creates when you feel like you’re falling in love.

  •  
  • ⋆ Chocolate can help you lose weight. Neuroscientist Will Clower says “A small square of good choc melted on the tongue 20 minutes before a meal triggers the hormones in the brain that say “I’m full”, cutting the amount of food you subsequently consume. Finishing a meal with the same small trigger could reduce subsequent snacking”

  •  
  • ⋆ The Flavanols found in dark chocolate are thought to reduce memory loss in older people. Also helping with blood flow.

  •  
  • ⋆ The anti-inflammatory qualities have been found beneficial in treating brain injuries such as concussion and in blood flow.

  •  
  • ⋆ High quality dark chocolate is rich in Fibre, Iron, Magnesium, Copper, Magnesium and a few other minerals. 

  •  

There is a lot of evidence and studies that show cocoa can provide many positive health benefits, i.e. protective against cardiovascular disease and improve blood flow. However, this does not mean we should consume lots of chocolate. It is still full of calories.

If you are going to eat chocolate opt for dark chocolate which often contains some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. Buy high quality – organic, dark chocolate with 70% or higher cocoa content. Stick to having a square or two after dinner and try to really savour them.

Chocolate is best consumed and enjoyed in moderation.

Thank you for reading! 



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I’m not a big fan of fast food and love cooking at home. When I was growing up fast food chains such as; McDonalds , KFC , Burger King were non existent in my hometown in the UK (Yes, seriously I am that old!). To be honest, fast food would not have been an option back in the day even if it was available.

Like most Indian families back then homemade food was the cultural norm and recipes were passed down through generations. I learnt to cook traditional delicious food from my mother and grandmother. Over the years I have adapted some of my favourite curry recipes, making them healthier, lower in calories and very simple to prepare.


Interesting fact:

Did you know Curry has long been crowned the British nation’s favourite dish? Most Brit’s love to tuck into a Tandoori , Korma and Tikka Masala treat. Last year Sainsbury’s carried out research to mark National Curry Week. It revealed Brit’s spend £30,331 in a lifetime on curry alone! Wow!

(This year National Curry Week is on Monday 9th October – Sunday 13th October).

Here’s a recipe that you can try at home. It’s healthy and so simple to make!


Chicken Jalfrezi (Serves 4)

Ingredients:

½ tsp cumin seeds.
1 tsp ground turmeric.
½ tsp coriander seeds.
½ tsp chilli powder.
1 tsp mustard oil.
½ tsp garam masala.
3 tsp coconut oil.
1 tsp red wine vinegar.
1 large onion chopped.
1 red pepper chopped.
3 cloves garlic crushed.
1lb cooked chicken cut into pieces.
Chopped 1 tbsp tomato puree.
½ pint chicken stock.
2 tomatoes peeled and chopped.
Coriander to garnish chopped.


Method: 

  1. Grind the cumin and coriander seeds in a mortar and pestle, then reserve. 

  2. Heat the mustard oil in a large pan until smoking, add coconut oil, garlic and onion then cook for 5 minutes. 

  3. Add tomato puree, tomatoes, turmeric, chili powder, garam masala, vinegar and reserved seeds to pan and stir. 

  4. Add the pepper and cook for 2 minutes then stir in chicken and stock and cook through for 25 minutes until thickened. 

  5. Sprinkle with chopped coriander and serve.



Let me know if you try this recipe. Enjoy! 




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Cellulite is a collection of fat that pushes the connective tissue beneath the skin, which causes the changes in appearance of the skin. It can make the skin look dimpled, lumpy in appearance. Cellulite can be most noticeable on the thighs, buttocks, stomach and usually occurs after puberty. 

Although cellulite can affect men and women, it is more common in females and can especially affect women over 35 years old. It can also be seen in slim women. Cellulite is more common in women than men because of differences in the way fat, muscle and connective tissue is distributed under the skin. 


Is Cellulite Fat? 
Cellulite is not ‘normal’ fat. It is the structure of the overlying skin and the underlying connective tissue that determines whether a given area has a smooth or rippled appearance.

Cellulite may appear to be worse in appearance depending on the amount of body fat proportion in affected areas. However, the slimmest women can also be affected. Although fat deposits do exacerbate the condition, fat itself is not the primary cause. Gender, genes, age, and the amount of fat on the body are all associated with the amount of cellulite you have or how visible it is.


What causes Cellulite?
The real causes of cellulite are not well understood, but there are several theories to the causes;


Hormonal factors.
Hormones play an important role in cellulite development. Hormonal changes, such as overproduction of Estrogen, prolactin, thyroid hormones, insulin and noradrenaline may play a role in the development of cellulite.


Genetics.
Certain genes are required for cellulite development. Genes may predispose an individual to particular characteristics associated with cellulite, such as gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.


Diet.
Over consumption of saturated fats and sugary foods, carbohydrates, or salt and too little fibre can also lead to greater amounts of cellulite.


Lifestyle factors.
Sedentary lifestyle, and lack of physical activities are also responsible for the production of Cellulite. Cellulite may be more common in smokers, those who do not exercise, and those who sit or stand in one position for long periods of time.


Clothing.
Underwear such as tight elastic across the buttocks (limiting blood flow) may contribute to the formation of cellulite. 


How can Cellulite be removed? 
There are many methods and therapies suggested to remove cellulite or improve the appearance of affected areas. However, none have been supported in scientific or medical literature. Therefore, we do not know how successful any of these methods really are at removing Cellulite.


How can Cellulite be prevented? 
Exercise will help in many different ways. It will help to keep your body fat levels low. The best way to decrease body fat is to eat fewer calories and exercise more. 

A combination of proper eating habits, aerobic exercises and strength training are the best things you can do to fight against cellulite. Exercise will also help to improve circulation and muscle tone in cellulite prone areas.


Changing your diet.
A well balanced diet can help reduce cellulite. Avoid junk foods and processed foods. Always keep yourself hydrated and drink water throughout the day.


Quick Fixes/ Miracle Cures.
There are a few cellulite treatments and procedures that can improve the appearance of the skin, but none are a proven cure for cellulite. In fact, most of the cellulite creams, potions and solutions are little more than expensive placebos. It’s best to save your hard-earned cash. 



Thank you for reading! 






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The media and magazines are regularly seen promoting the latest celebrity faddy diets. Some of these diets are very popular, in particular with women. Often many of these ‘faddy’ ‘crash’ diets include bouts of starvation, missing nutrients, meals, or very low calories.

Diets may help you successfully lose weight in the short term – but most faddy diets can leave you feeling deprived or hungry and this makes it impossible to stick to them in the long term. When you come off these diets you regain the weight back and you may even gain more weight then you were before you started the diet. 

Research shows most people will regain almost all of what they lose, which is why the typical dieter tries a new plan almost four times a year. Some people struggle with this all their life and become serial dieters – often referred to as ‘yo-yo dieting’ – a continuing pattern of gaining and losing weight.

This pattern of dieting can have many negative effects physically and it can also have negative psychological and behavioural consequences. The crash dieting cycle increases metabolic hormones such as insulin. These changes can affect your waistline, causing you to start putting weight on around your mid-section, which research has linked to insulin resistance, diabetes, high blood pressure, and heart disease.

Yo-yo dieting can have a negative impact on your emotions, confidence and self-esteem. The more times you go through the repeat gain-lose-gain pattern the more it can possibly affect your emotional wellbeing – and you become less convinced you can break free from the constant ups and downs. 


So, although you may achieve some fast results with dieting, sooner or later the body will adapt to the reduction of calories you are taking in and metabolism begins to slow down. This is often when many people will start to struggle with the diet, and the weight begins to come back on. Because the metabolism is slower many people will find they end up with more weight gain then what they started with! If you are starving yourself the severe calorie restriction can cause loss of muscle tone (catabolism). This is not good news if you want to lose weight, because less muscle means a slower metabolism.


So how can you get yourself out of the Yo-yo dieting pattern?

Well rather than trying to go for quick diet fixes think about taking a long term sustainable approach. Change your mind-set and think of your diet as a healthy eating plan. Start making lifestyle changes, look at your activity levels and what and when and why you eat. Try to increase your physical activity levels gradually this will help to boost your metabolism. Most importantly do not miss meals or starve yourself such as; skipping breakfast.

It can really impact you mentally and emotionally to go through all that dieting, just to be back where you started. If you are really struggling and are stuck in a Yo-yo dieting pattern then seek some professional help; from a dietitian, therapist or health fitness professional.

Ditch diets forever and be happy, healthy, and body confident!


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Lots of people ask me if it’s true that breakfast is really the most important meal of the day?

Breakfast provides your body with energy to start the day, and breakfast is linked to many health benefits, including weight control and improved performance. Studies also show that breakfast eaters tend to weigh less than those who skip breakfast.

This could be to the fact that eating a healthy breakfast can help reduce hunger throughout the day, reducing snacking and controlling cravings – helping people to make better food choices at other meals.

Having the right breakfast foods can help you concentrate, give you strength and even help you maintain a healthy weight. Here’s one of my delicious nutritional breakfast recipe for you to try:



Ingredients: Serves 1

• 1 Avocado

• 2 eggs, beaten

• Sea salt and black pepper

• Coconut Oil

• Handful of Chopped Chives

• Chilli flakes to your taste  



Method

1. Preheat the oven to 200 degrees .

2. Slice avocado in half & remove pit.

3. Use a spoon to scoop out a little more of the avocado – to make room for the egg.

4. Place the avocado halves in a tin or oven safe bowl so they don’t roll around. You can slice a little from the avocado to give it a flat base to make them more stable.

5. Crack an egg into each avocado half. Sprinkle with salt and pepper and add a pinch of chilli flakes. 6. Bake for 8 – 15 minutes depending how well done you like your eggs.

7. Sprinkle with chives and serve with green salad.  


Enjoy!

Health. Happiness. Success.




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Every cell in the human body contains proteins. Proteins consist of a structure that is made up of amino acids and are the building blocks of life

The purpose and function of proteins in your diet is to assist the human body in the process of repairing cells, to create new cells, maintain tissues, and synthesize new proteins which are important for the body to perform basic bodily functions – essential for growth and development and human function.

Muscle tissue contains myosin, actin, myoglobin, and a number of other proteins. Hair nails and the skin’s outer layers are made of the protein Keratin. Bones are also made up of protein. The outer layer of the bone structure is hardened with minerals such as calcium, and the inner structure is made up of bone marrow and this all contains protein.

Red blood cells contain haemoglobin. Haemoglobin is a protein compound which transfers oxygen throughout the body. The clear fluid in blood is called Plasma and this also contains protein and fat. These particles are known as lipoproteins. Lipoproteins carry cholesterol around and out of the body.


Human cell creation, hair, nails, blood, muscle cells, chromosomes, neurotransmitters and many other parts within the human body require or are made up of protein. Proteins are present in the outer and inner membranes of every living cell. Therefore, protein makes up an essential part of the human body and its function.


Protein Food Sources:


Protein is an important nutrient that can be found in animal products and other sources such as; vegetables, nuts and seeds. Approximately half the protein we consume in our diets goes into creating enzymes. Enzymes are proteins that have a specific role such as; digestion of food and molecule assembly and division to make new cells and chemical substances within the body.

Enzymes carry out these functions by the utilisation of certain vitamins and minerals. The human body breaks proteins into parts called amino acids. This process is carried out by digestion.  The body requires a number of amino acids in a large amount – this is essential to maintain good health. Amino acids are found in animal sources such as milk, meats, fish, and eggs.

You do not need to consume animal products to get protein in your diet. Protein can also be found in vegetables, plant sources , nuts and grains such as; soy, legumes, lentils, beans and some grains (such as wheat germ and quinoa).

Studies show that consuming protein can also help with weight loss. It boosts your metabolic rate and can reduce your appetite.  Protein is much more satiating than both fat and carbs.




How much protein do you need in your diet?

The amount of protein each individual requires depends on your  overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs.

Children and teens may need different amounts of protein depending on their age. The requirement of Proteins is significantly increased in people who are physically active, as well as in elderly individuals and those recovering from injuries.

To conclude; the human body breaks proteins into parts called amino acids. Some of these amino acids can be produced by the human body, while we must get others – “essential” amino acids – from our dietary sources. Protein is vital for the human body, its function and for health.


Thank you for reading! 




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There is no doubt that real food and a sit-down meal is the best approach to healthy weight loss. But life is hectic and in this fast paced world of ours, even with the best intentions, there are times when sitting down or even preparing a meal is simply impossible.

So how do we stick to correct nutrition when eating on the run? 

Opting for a healthy meal replacement is a perfectly acceptable substitute, as long as it’s only once in a while – and it’s recommended the substitute you choose should be one that is nutritious, full of vitamins, minerals, and healthy nutrients that fills an empty stomach, and will not sabotage your weight loss efforts.

However, I am not a fan of meal replacements or Nutrition bars for long term usage. Nutrition bars and meal replacement drinks were initially targeted to the serious athlete who needed extra fuel for workouts. Today, these products have gone mainstream, targeted to anyone needing a nutritional boost. However, be aware not all bars or drinks are created equally.


Some of these meal replacements are no better than junk food or chocolate bars from a vending machine and some are very high calorie and high in sugar. The only way to make an informed choice is to read the list of ingredients, nutrition label (ignore the front label) and compare products.

Ideally, the meal replacement will not contain ingredients that don’t sound like foreign chemicals found in a chemistry lab. Nutrients should be primarily complex carbohydrates, with small amounts of simple sugars and a bit of fat, along with a moderate amount of protein.

Some people rely on meal replacement diets to lose weight. I recommend you do not rely on these types of products for weight loss. Although you may lose weight when consuming them you will most definitely but the weight back on when you start eating normal foods again. After all you’re not going to drink/ eat them forever. That’s a fact!


So why not try real food options?

Those nutrition bars and replacement drinks can also be expensive in the long term. Other meal alternatives that are just as easy include fruit, crackers, bagels, yogurts, peanut butter, nuts, homemade granola bars. These foods not only provide quick energy, they are also less expensive substitutes for the prepackaged meal replacements.

Remember there is yet to be developed a supplement that will take the place of a nutritious meal. Stick to real natural foods.


Thank you for reading! 


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Health & Wellbeing, Nutrition
Lots of people ask me if it’s true that breakfast is really the most important meal of the day? Breakfast provides your body with energy to start the day, and breakfast is linked to many health benefits, including weight control and improved performance.

Studies also show that breakfast eaters tend to weigh less than those who skip breakfast. This could be to the fact that eating a healthy breakfast can help reduce hunger throughout the day, reducing snacking and controlling cravings – helping people to make better food choices at other meals. Having the right breakfast foods can help you concentrate, give you strength and even help you maintain a healthy weight.

Here’s one of my delicious nutritional breakfast recipe for you to try: 

Ingredients (Serves 1) 

• 1 Avocado

• 2 eggs, beaten

• Sea salt and black pepper

• Coconut Oil

• Handful of Chopped Chives

• Chilli flakes to your taste



Method:


1. Preheat the oven to 200 degrees .

2. Slice avocado in half and remove pit.

3. Use a spoon to scoop out a little more of the avocado – to make room for the egg.

4. Place the avocado halves in a tin or oven safe bowl so they don’t roll around. You can slice a little from the avocado to give it a flat base to make them more stable.

5. Crack an egg into each avocado half. Sprinkle with salt and pepper

and add a pinch of chilli flakes.

6. Bake for 8 – 15 minutes depending how well done you like your eggs.

7. Sprinkle with chives and serve with green salad

Enjoy!



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