Archive for category: Your Health

Listen to your belly

 

As I mentioned in the last newsletter, losing weight doesn’t need to be a complicated science, for 95% of us it is just eating less, eating better quality food and doing more exercise. This newsletter is focusing on eating less. It’s not rocket science, but if you eat less you will lose weight right.

We have two hormones that if we listen to, will help us drop some pounds.

Ghrelin: Ghrelin is a hormone that is released by the cells that line the stomach. It lets us know when we are hungry as levels increase when we haven’t eaten for a while and decrease following food intake. Ghrelin release becomes aligned to our eating routines, so if you typically snack all day, then your body will become used to this and will release ghrelin to let you know that you normally eat now. Bad habits are hard to beat but can be beaten. We have all heard the old phrase it takes 21 days to form a habit. It’s true. If you stop drinking wine every day/ eating chocolate at 3pm or always going for a second serving for 21 days you will no longer have that habit.

Ghrelin also works with the reward sensors in the brain, which are linked to addictions and cravings. So if you normally have a chocolate bar mid-afternoon, your brain will tell you it’s chocolate time again and cause the craving. You don’t need it and if you stay strong you can beat these cravings, set new healthy habits.

Leptin: Leptin is an appetite suppressant. It basically tells us that we are full and should stop eating. One of the problems with leptin is that it can take 20 minutes to reach the brain to alert us to stop eating. As many people eat food on the go or in front of the TV, we eat too quickly and don’t wait to see if our body is satisfied. Before we know it we are reaching for a second helping or a desert, which if we waited we wouldn’t crave.

You can also become leptin intolerant. By not listening to the leptin response and continuing to over eat the brain becomes less sensitive to leptin and doesn’t send the full/ satisfied signal. Leptin intolerance is caused by eating too much, too quickly and eating poor quality foods. It is thought that leptin intolerance is one of the main reasons of our ever increasing obese nation.

 

A few tips to help you work with your ghrelin and leptin levels?

1.       Act early on hunger. The longer you wait, the more desperate you will be come and the worse choices you will make.

2.       Develop a routine of 3 meals a day.

3.       Take time to eat. Move away from your computer at work or your TV at home while you are eating. Wait at least 20 minutes and then ask yourself do I need more food. 95% of the time the answer is no.

4.       Use a smaller plate. Portion size is again another habit.

5.       Get a good 7-8 hours sleep a night. If you deprive your body of sleep you will crave food when you are not actually hungry. Lack of sleep upsets your ghrelin and leptin levels. If you haven’t had enough sleep you will tend to feel hungry and crave carbohydrates.

6.       Reduce or avoid starchy carbs (pasta, rice, breads, wheat, cereals) as these lead to high blood sugar levels and then a sugar crash causing a craving for more.

7.       Make sure your meals are stacked with nutrients. Meals that lack nutrients (starchy carbs) will stimulate your body to source these nutrients leaving you with a lack of satiety and craving.

How much sugar are you eating?

 

The main reason people find it tough to lose body fat is that they are eating way too much sugar.  One of the problems is that many people want to eat healthily and cut out their sugar but they have no idea how much sugar is actually in their food.

I have written many times before about regulating blood sugar levels, but it really will help you lose body fat.

WHAT HAPPENS TO MY BODY?

When we eat a sugary food, our blood sugar levels spike. To regulate these levels the pancreas releases Insulin, which causes our cells to open and the sugar to be transferred to these cells, causing us to put on fat. This release of insulin causes the blood sugar level to dramatically drop and we will experience a sugar crash. Our energy will drop; we may become irritable and will crave more sugar/ carbohydrates. So the cycle continues, more insulin is released, more fat is stored and even though you are doing lots of exercise you have no idea why you can’t get rid of the fat around your belly… sound familiar! So in conclusion, insulin makes you fat.

 

HOW TO CONTROL OUR BLOOD SUGAR LEVELS

The problem is that when people start to “eat healthily”, they cut out chocolate and sweets but don’t realise how much sugar is still in their diet.

 

How much of the following are you eating?

·         Sugar in your tea/ coffee?

·         Chocolate/day/ week

·         Sweets/ day/ week

·         Fizzy drinks (if you want to lose weight cut these out, even the diet drinks)

·         Cereals; Special K has as much sugar per 100g as vanilla ice cream. The manufacturers have also been increasing the amount of sugar added over the years. Since 1978 special K has twice as much sugar.

·         Packaged food- salads, sandwiches etc.

·         Processed foods;  Ready meals can have as much as 23g sugar/100g

·         Tinned foods 

·         Bread and bagels

Just so you are aware all carbohydrates are sugar’s and cause your blood sugar levels to spike and fat to be stored. It is the type of carbohydrate you are eating and what you are eating it with that will determine how much of a spike you experience and how much insulin is released. Therefore breads, pastas, rice, fruit, cakes, sweets and fizzy drinks are all responsible. So for those of you that have toast with honey or jam for breakfast and wonder why you get an energy crash mid-morning, this is why.

Bread and bagels are another food that can be very high in sugar. When the grains are harvested, the manufacturers remove the brown outer layer (fibre) and the germ (minerals and nutrients). They are left with the endosperm which is made into flour. This flour contains no fibre and very little nutrients (many manufacturers add some man made vitamins and minerals). When we eat the bread, bagels, cookies etc. made with this flour our blood sugar levels spike as there is no fibre to slow down the digestion process. That is why eating whole grain bread, pasta and rice are all better for you as it still contains the brown outer layer/ fibre and helps control the insulin release.

SO WHAT SHOULD I BE EATING?

·         Wholegrain breads, bagels, pasta, rice, quinoa . Brown bread is quite often white flour dyed brown. 

·         Protein with every meal; again this slows down the digestive process and stops an influx of sugar being released into the blood.

·         Full fat dairy products. Low fat yoghurts and deserts may well be low in fat but they are high in sweeteners and additives to make them taste better. These also cause an insulin release. It is not the fat in the food that makes you fat it’s the sugar or sugar alternatives.

·         Eat fresh food. Why buy packaged foods/ ready meals when it is so easy to make good healthy food?!

·         Read the labels. Look out for the words sugar, dextrose, glucose, high fructose corn starch, mannitol, xylitol, sorbitol, maltodextrin… these are all sugars or sugar alternatives.

The key is to stop the rise and dip of the blood sugar levels. Just remind yourself that every time you have an energy crash after eating food, your body is storing fat as insulin has just been released. Eat protein along with your carbs and don’t eat processed foods and sweets!

Your body only craves these foods because you eat them regularly. If you stop feeding yourself these types of food you will stop craving them. It may take a few weeks to get out of your system but once you cut them out you won’t even miss them. If you have ever given up something for lent of a long period of time, you will agree that after a few weeks-month you stopped even thinking about it.

Snacking, which ones to have and when..

I am always asked about snacking ideas, as one of the toughest parts of eating healthily is falling down on sweets/ fizzy drinks/ chocolate and crisps etc. All of which are empty calories and add to your on-going sugar cravings. To help you lose weight you need to be eating little and often. If you get to lunchtime and are starving you are much more likely to over order at the sandwich bar and chuck in a chocolate bar and fizzy drink. You are also more likely to snack all afternoon on more sugary bits and bobs to keep your energy up and cravings at bay.

 

The secret is to keep your blood sugar levels even throughout the day by snacking on quality foods between your meals. In order to do this you want to be eating protein with your carbs to help slow the breakdown of carbohydrates and reduce the sugary snacks to minimise the insulin spikes throughout the day

 

Below are various snacks that are healthy, will keep your sugar levels even throughout the day and help you with your weight loss goals. I have also added which are best for pre and post workouts snacks. As a general rule you want 3:1 carbs to protein before a workout and 3:1 protein to carbs after a workout. Carbs help with your energy levels and protein helps with muscle repair. Also, ideally eat your post workout snack within 30 minutes to an hour.

Bananas

Why they’re good: Bananas are full of carbohydrates. They are a good source of vitamin B6, which is vital for managing protein metabolism.  

When they’re good: Before, during, or after exercise. They’re great blended into a fruit breakfast smoothie. Or simply whip frozen banana chunks with milk in a blender for a delicious recovery shake.

Carrots

Why they’re good: Carrots are low in calories, but filling. This makes them excellent if you’re watching your weight. They contain carotene and vitamin A, which promote eye health and a strong immune system.

When they’re good: Eat them at night when you want something to munch but don’t want extra calories. Or eat them before dinner if you’re famished. This way, you won’t overindulge once you sit down for your meal.

Cereal bars

Why they’re good: A cereal bar will satisfy your sweet cravings, without chocolate bar. And unlike chocolate bars, cereal bars also come with B vitamins and iron. Check the label first though as many low fat/ low calorie options are full of artificial sweeteners and additives. Best to go for natural looking bars with no E numbers.

When they’re good: Whenever you feel like satisfying your sweet tooth.

Nuts (unroasted and unsalted)

Why it’s good: Nuts are a great source of monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein and fibre. Plus they are rich in antioxidant phytochemicals. They have also been shown to reduce the risk of heart disease, lower bad cholesterol and increase good cholesterol. Plus they are really filling.

When they are good: As an anytime snack and post workout as they are a great source of protein. People seem to freak about nuts and how many calories they contain. Nuts are good for you and as long as you don’t polish off the packet in one go it is fine to snack on nuts while watching what you eat.

Seeds

Why it’s good: Nutrient rich- Vitamins E, B1, B5, K, Manganese, Magnesium, folate, zinc, protein. Have been shown to help prevent cardiovascular disease and cancer, lower cholesterol and neutralise free radicals.

When are they good: Anytime. They are quite filling and are great on their own or mixed in with salads.

Cottage cheese

Why it’s good: It’s packed with protein, which is great for a post workout snack to help with muscle rebuilding and repair. It serves as a good calcium source as well.

When it’s good: Any time except just before exercise. 

Dried apricots

Why they’re good: These chewy little morsels are low in fat and high in carbohydrate, and provide a decent amount of vitamin A, fibre and potassium.

When they’re good: Any time. Toss chopped apricots over your cereal at breakfast, or eat whole ones plain before your afternoon training session or as a sweet treat after dinner.

 

Prunes

Why they’re good: Prunes (dried plums) contain no fat and are packed with carbohydrates. They’re also a good source of fibre and potassium. Eating potassium-rich foods such as prunes helps lower high blood pressure.

When they’re good: Prunes make a healthy snack almost any time. But don’t eat them just before your exercise, as they can act as a laxative!

Energy bars

Why they’re good: Designed especially for athletes, you can choose from high-carb bars, protein recovery bars, or ones that contain a mixture of carbs, protein and even vitamins. They’re tasty and come in all kinds of flavours. Not a great option unless you are training hard though as they are calorie dense and could just wipe out all the good work you have done in the gym. Good option if you are in a rush after a workout but there are much better options if your overall goal is weight loss.

When they’re good: Post-exercise. Liquid energy is better during or just before exercise. Not meant for an anytime snack.

Fruit ice-lollies

Why they’re good: This refreshing, low-calorie treat is loaded with vitamin C, which fortifies your immune system and helps boost iron absorption. (Make sure you choose lollies made with fruit juice, rather than sugary artificial versions.)

When they’re good: They’re great any time.

Fruit yoghurt

Why it’s good: Yoghurt is a great source of calcium, protein and potassium – and it’s low in fat and fairly high in carbohydrates. The live and active cultures added to certain types of yoghurt (often called ‘bio’) will also boost your immune system. Don’t go for the low fat options as all the goodness has been removed and artificial sweeteners have been added to help with the taste. Full fat all the way!

When it’s good: Any time, its good for pre and post workout or whenever you feel like it.

Home-made pizza

Why they’re good: Fresh tomatoes, peppers, sliced onion and mushrooms piled on a ready-made pizza base and lightly sprinkled with low-fat mozzarella or feta cheese. A slice of pizza supplies energy from the carb-rich base, protein and bone-strengthening calcium from the cheese and a range of vitamins and phytochemicals from the vegetables.

When they’re good: Post exercise or an anytime snack. Have a slice though not the whole thing!

Hummus on pitta bread

Why it’s good: Split the pitta bread and toast until crisp. Then simply break into pieces and use instead of cracker biscuits. This filling snack packs plenty of protein, fibre, vitamin B6 and folic acid. The latter is especially important for a healthy pregnancy, and has recently been shown to prevent anaemia and breast cancer.

When it’s good: Hummus works well as a mid-morning or afternoon snack..

Porridge

Why it’s good: Studies show that a bowl of porridge helps lower cholesterol. Porridge will also fill you with plenty of carbohydrates to boost energy and alertness.

When it’s good: An excellent meal/ snack before a workout, or whenever you wake up feeling hungry and ready for a hearty breakfast.

Wholemeal bagel/ Ryvita with peanut butter

Why they’re good: Wholemeal bagels and ryvitas are much better for you than white refined breads as they will reduce the insulin spike and rise in blood sugar levels. Peanut butter is an excellent source of protein and heart-healthy polyunsaturated and monounsaturated fat. It also contains vitamin E, which helps with muscle recovery.

When they’re good: A perfect filling snack for mid-morning or mid-afternoon or post workout.

Smoothies

Why they’re good: If you use fruit and milk, smoothies (made by blending frozen fruit such as bananas, with milk, orange juice and ice) are an easy way to consume a healthy dose of calcium, potassium and vitamins C and A.

When they’re good: Anytime really- a smoothie works well for breakfast, before a workout, or as a refreshing, re-energising, post workout snack.

Smoked ham and cheese wholemeal bagel

Why it’s good: Wholemeal bagels are a conveniently-sized source of complex carbs, while smoked ham is an excellent source of protein and folic acid. A light slathering of cream cheese will provide additional calcium and potassium. Top it off with a sliced tomato and red onion and you’ll add vitamin C, vitamin A and antioxidants as well.

When it’s good: As a post workout snack or light meal.

 

 

Tuna fish

Why it’s good: Tuna comes with protein and heart-healthy omega-3 fats. Research shows that men who eat at least 80-100g of fish per week are less likely to die of a heart attack, and that women who eat at least two servings of fish per week reduce their risk of rheumatoid arthritis.

When it’s good: Perfect for lunch or an afternoon snack. Consider a tuna salad with mayonnaise and sliced tomatoes on granary bread.

Enjoy!!

Stretching, why bother its boring?!

 

I know it can be boring and perceived as a waste of time but it is really not. If you want to be more powerful, run that race faster, kick or throw the ball further, increase your energy and generally be fitter, take the time to stretch.

Flexibly is one of the components to a person’s fitness. Others include strength, power, endurance, speed, balance, co-ordination, agility and skill. One of the end results of stretching is the increase in the length of your muscles.

So just to list a few, here are some of the benefits of stretching:

·         Improves your range of movement.

o   This basically means the distance/ amount you can reach, bend and move- all pretty important for day to day living. It also defines the distance your limbs can move before damage occurs to your muscles and tendons. For example a foot baller kicking a football, needs to have a large range of movement, the more flexible they are, the more powerful the kick.

·         Increased power.

o    Like I mentioned, stretching increases the length of your muscles and can therefore increase the distance your muscles can contract. This in turn increases your muscle power and athletic ability.

·         Reduces muscle soreness.

o    I know all of you have suffered from this at some point, especially after your first session with me! The soreness is a result of tiny muscle tears, blood pooling and a build-up of waste products, such as lactic acid. Stretching lengthens the muscle fibres, increases the blood circulation and removes waste products.

·         Postural improvement.

o   Not stretching can result in short tight muscles, which can cause poor posture and eventually pain, typically in the shoulders, neck and back. A very typical person in the city sits at their desk for 8 hours a day, in a poor position with their shoulders rounded. This lengthens and weakens the muscles in the shoulders and back. They then head to the gym and work on their “mirror muscles”, such as the chest and abdominals, and don’t stretch as they are short for time or think it is a waste of time. These chest and abdominal muscles are now short and tight, causing the shoulders to round over even more. Down the line this will cause them to take time off work from lower back or neck pain.

o   Stretching to improve your posture can actually make you look slimmer too!

 

·         Added benefits include, increase energy levels, stress relief and improved circulation.

 

There are two main types of stretching, static and dynamic.

·         Static stretching is performed without movement, so for example stretching the front of the

thigh, by holdhing your ankle.

You should hold these types of stretches for 10-15 seconds. But if you are looking to increase your flexibility, hold for 10-15 seconds, increase the stretch, hold for 10-15 seconds, increase stretch and hold for 10-15 seconds.

 

·         Dynamic stretching involves stretching with movement. This does not mean swinging aggressively or bouncing (never do this). Dynamic stretches involve a controlled soft swing and the force of the swing should gradually be increased. Eg. Swinging your arms above your head.

One of the common thoughts of stretching is that if I stretched before my workout then I don’t need to do it again at the end, or vice versa. Wrong! There are totally different reasons for stretching before and after exercise.

·         Stretching before exercise.

o   Firstly never stretch before you warm up. It is like trying to stretch an old, dry rubber band; they can snap. So warm up first for 10 minutes with a light-moderate exercise, and then do various dynamic stretches. This will continue to warm the muscles, deliver nutrients to the muscles and loosen the joints. The main reason to stretch before exercise is to prevent injury.

·         Stretching after exercise.

o   This is to aid the recovery of muscles and tendons and reduce the soreness that can come over the next couple of days.

o   A good 5-10 minute cool down should also be involved in the post exercise stretch, as it prevents the blood pooling and promotes the delivery of nutrients and oxygen to the muscles also aiding in the recovery.

 

So in conclusion, when you are working out outside our sessions stretch!