Good Contents Are Everywhere, But Here, We Deliver The Best of The Best.Please Hold on!
Your address will show here +12 34 56 78
Blog, Health & Wellbeing, Nutrition, Uncategorised

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, protein filaments of actin 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, which is a 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 and 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 protein 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 and can be found in animal and vegetable sources such as; beans, legumes, nuts and seeds. Approximately half the protein we consume in our diets goes into creating enzymes. Enzymes are proteins that have a specific role and assist with digestion of food, metabolism, 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 and 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).


How much protein do you need in your diet?

Studies show that consuming protein can also help with weight loss. It boosts your metabolic rate and can reduce your appetite. 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 Protein is significantly increased in people who are physically active, as well as in elderly individuals and those recovering from injuries.

To summarise, 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.


Thanks for reading!



Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition
Ingredients 
(Serves 1-2)

• 1 cup almond flour

• 2 eggs

• 3-4 tbsp of coconut milk

• 1 vanilla pod, split and scraped seeds out

• 1 tbsp of ground cinnamon

• Coconut oil    



Method 
1. Mix eggs, coconut milk and vanilla in a bowl and whisk together.

2. Sift in almond flour and cinnamon.

3. Heat a large pan over a medium heat; add a tsp of coconut oil to the pan and add pancake batter in small rounds, quickly turning the pan around to spread the pancake.

4. Cook until brown on the underside, about 45 seconds and then flip to brown other side.  



I hope you enjoy this recipe! ☺

★ *˛ ˚♥* ✰。˚ ˛˚ ♥ 。✰。˚ ˛˚ ♥ *˛ ˚★





Please follow and like us:
0

Blog, Health & Wellbeing

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

Chicken Tikka Masala (Serves 4)

Ingredients: 

400g tinned chopped tomatoes.

300ml live yoghurt.

1 cooked tandoori chicken cut into pieces.

Fresh coriander for garnish.

2 tbsp coconut oil.

1 clove of crushed garlic.

1 chopped red chilli.

2 tsp ground cumin.

2 tsp ground paprika.

½ pint chicken stock.


Method: 

1. To make the tikka masala, heat a large frying pan with a lid and melt oil.

2. Add garlic and chilli, stir-fry for 30 secs then stir in cumin, paprika and fry for further 30 seconds.

3. Stir in the tomatoes, chicken stock and yogurt.

4. Reduce the heat and simmer for 5 minutes until slightly thickened. 

5. Meanwhile remove all the bones from the chicken pieces and cut into small chunks or shred it.

6. Add to pan, cover and leave to simmer for 30 minutes. Garnish with coriander and serve.


I hope you enjoy this recipe! ☺

★ *˛ ˚♥* ✰。˚ ˛˚ ♥ 。✰。˚ ˛˚ ♥ *˛ ˚★






Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition

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!

★ *˛ ˚♥* ✰。˚ ˛˚ ♥ 。✰ 



Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition
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.


Please follow and like us:
0

Blog, Health & Wellbeing

Studies show that eating a healthy breakfast can help give you: A more nutritionally complete diet, higher in nutrients, vitamins and minerals. Improved concentration 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.

If you are looking for breakfast ideas then give my nourishing recipe a try. This homemade cashew granola is really simple, easy to bake and tastes delicious! You can prepare and bake this in advance – at the weekend and eat during the week. 


INGREDIENTS:

• 200g rolled oats (Gluten free)

• 10g organic butter, melted.

• 120g chopped cashews.

• 1 tsp vanilla.

• 4 tablespoons honey.

• 2 tsp minced fresh ginger.




 METHOD:

1. Preheat the oven to 300°F/150°C.

2. Thoroughly combine rolled oats and melted butter in a mixing bowl. Transfer to a large baking dish and spread out evenly.

3. Bake for 45-55 minutes, stirring every ten minutes, until oats are lightly coloured.

4. Add cashews, ginger, honey and add vanilla 20 minutes into the baking time and stir in thoroughly.

5. Serve or store in a covered container. Will keep, refrigerated, for up to two weeks.


Enjoy!




Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition

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. 


Thanks for reading!


Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition

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!



Thanks for reading!


Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition

“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.


Thanks for reading!






Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition

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!



Please follow and like us:
0

Blog, Nutrition

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. 

  •  
  • ⋆ 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! 



Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition
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! 




Please follow and like us:
0

Blog, Health & Wellbeing, Nutrition
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! 


Please follow and like us:
0

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!



Please follow and like us:
0