5 habits to Keep…!

Habits can be good!

5 Bad Habits to Keep 

All this talk about Breaking Bad – what ARE we going to do without it? – it made me think about knowing which of our so called bad habits may not be so bad after all!

WINE   It’s no secret that drinking large amounts of alcohol is strongly associated with breast cancer, liver and heart disease.  What’s more, binge drinking – defined in women as three pints of beer or six small glasses of wine or spirit measures – is on the rise with one in five women (and a third of men) consuming more than the recommended 14 units of alcohol a week.   But a strong body of evidence suggests that a single glass of red wine a night can help ward off heart disease and could extend lifespan, thanks to its being rich in the antioxidant resveratrol.  Resveratrol helps lower unhealthy LDL cholesterol and raises healthy HDL cholesterol.

Aim to:-  Stick to one glass of quality red each night, as going over that limit can undo all the benefits and impair liver function. If you tend to get terrible headaches even from small amounts, you may be reacting to chemicals such as ‘sulphites’ in white wine and ‘congeners’ in red and may benefit from choosing organic.

 CHOCOLATE  Chocolate not only satisfies a sweet tooth, the dark variety also contains the antioxidant resveratrol which could help with the body’s ability to fight ageing free radicals from food and the environment. A study conducted last year in the Journal Of Agricultural and Food Chemistry found that cocoa powder, dark chocolate and cooking chocolate contained the highest resveratrol levels. Chocolate also contains phenylethylamine, which releases feel-good endorphins into your brain.

Aim to:-   Stick to a couple quality squares a day, of the dark choccy!  It’s difficult to binge on quality dark chocolate, it’s too rich. Chocolate shouldn’t contain more than six ingredients: cocoa, butter, soy lecithin, vanilla, sugar and milk with no corn syrup which wreaks havoc on blood sugar or trans-fats listed as ‘hydrogenated’ or ‘partially-hydrogenated vegetable fats’ found in many commercial chocolates. Read the label.

MEAT ? This one is debatable and not for everyoneMeat from lamb, beef and game provides ‘complete’ protein with all eight amino acids necessary for muscle-building, something few vegetarian sources can provide.  Not getting enough protein can cause symptoms like depression, moodiness, insomnia, fatigue and poor concentration.  Plus, meat is a vital source of vitamin B12 which helps energy production and iron, a deficiency of which can cause anaemia and fatigue. However there ARE other ways of getting protein (without the need to kill  animals) – like ISOWHEY!!

Aim to:- Try and eat vitamin-C rich foods such as tomatoes or spinach with red meat,(if thats your choice) to increase your iron absorption.  To boost your intake of omega-3 fatty acids, opt for wild game such as duck, or rabbit and ask at the meat counter whether the meat you are buying has been grass fed as meat from grass fed animals is far higher in omega-3s than those fed on corn or soy (most organically produced meat have been grass-fed).  Always choose the leanest cuts possible and if you can afford it, go organic.  Opt also for lean, grass fed and eat it less often, say three times a week.  The rest of your protein can come from healthy, low-fat sources such as  chick peas, beans, grains and lentils. If you are going to eat meat, white is a better option, go for the red on occasions

FAT  For decades we’ve believed all fat is bad, but the right fats can help control appetite, stabilize blood sugar and burn fat.  We now know not all fats are created equal.  There are essential fats, such as omega-3 fatty acids which the body can’t make itself, as well as healthy fats, called Monounsaturated Fatty Acids or MUFAs which can help you lose weight. A 2007 study found a diet high in MUFAs prevented participants from putting on fat around their middles.  There are also the saturated fats which we only need in limited amounts, and found in meat, dairy, butter and coconut fat.  Most dangerous are man-made trans-fats, and created when food processors inject hydrogen molecules into oils to make them hard at room temperature, and found in many commercial cakes, biscuits and sweets as well as many take away deep-fried foods.  These should be kept to a minimum as they are strongly linked to heart disease, weight gain and infertility.

Aim to:-l Eat and enjoy good fat in moderation. A Spanish study found that consuming one teaspoon daily of peanut butter could promote long-term weight loss and a teaspoon of butter at each meal is beneficial in terms of keeping us full for longer (and helping food taste better!).  Essential omega-3 fats can be found in oily fish, such as salmon, tuna and mackerel as well as venison, flaxseeds and grass fed meat and poultry. The best MUFA sources are olives, coconut oil, avocados, olive oil, nuts and seeds and dark chocolate.  Try and eat at a little of each every day. Where you can, avoid foods containing trans-fats, listed on labels as ‘hydrogenated’ or ‘partially hydrogenated vegetable fat/oil’

CHEESE  Cheese provides essential calcium, important for women in helping prevent osteoporosis in later life and to the functioning of vital organs.  What’s more, as a certain amount of calcium is circulated in the blood, if the body is lacking it from the diet, it may leech calcium from bones, leading to bone loss, and because it’s excreted by the body daily, we need to eat a little each day.

Aim to:-  Generally speaking, the harder the cheese the higher the fat content so if you’re worried about fat you can choose the softer cheeses.  Our daily recommended intake of calcium should be about 1000 milligrams – 40 grams of cheddar cheese (about a matchbox size chunk) contains 310mg calcium, a 200 gram tub of natural yoghurt contains 340mg and a glass of skim milk contains 310mg.

Re-energise with ‘FebFast’!…

Feb Fast

It is my pleasure to welcome back my guest blogger – the one and only Janine, IsoWhey chef extraordinaire! Here she is talking about how you can best challenge yourself by ‘going without’ for the month of February! Here we go…

With FebFast approaching, now might be the time to revisit your New Years resolutions,

Read On…

Paleo – best thing since sliced bread?!…

“Welcome back to our very own IsoWhey Chef, Janine Royce, guest blogger –  who today is talking about the oldest diet known to mankind, the PALEO diet but which is only recently gaining popularity!  Over to you Janine!…

Well if your ancestors didn’t eat it then you shouldn’t either and since bread only came in the last 10,000 years it certainly is not a feature on the Paleo diet menu……

The Paleo diet is not new (well it cant be if it was round 2.5 million years ago!!) having been popularised in the 70’s by a book called the club here to read on…

Focus on your Fitness…& achieve your weight loss goals in 2012!

So its ‘that’ time of year again – it always seems to have gone by so quickly, no matter what we have or haven’t done! It is often a hectic time, generally more socially than workwise, but it is also a great time for reflection. Sometimes to move forward effectively, we need to look back at what we have wanted to do, congratulate ourselves for our achievements, but more importantly look at what we perhaps did not get done and assess the reasons why, to try to ensure that we do not repeat past mistakes? press here to cont..

Have yourself a “Berry Christmas”!

Berry-ing the myth of superfoods”  screams the headline from the health section of the paper I am reading on a train to Stanstead airport. And scream is exactly what I feel like doing after reading it! Another one “The great Detox Deception” leaps out from the health section of another tabloid here in the UK. I have seen now a number of articles over here in the UK, but also back in Australia which seem to be trying to put people off healthy eating. press here to read more..

EXERCISE to Detox the mind body & spirit…

People usually think of detoxing as simply changing what you eat or just buying a quick fix potion…and diet is the main detox tool – however, there are quite a few other things you can do to accelerate your detoxification. The main one being.. continue reading…

How to DETOX – What U need to know…part 2

Detox Detox Detox – what images or thoughts does this word bring up for you? For some it may be a bit scary, with ideas of having to deprive yourself of something you like, you may think its just a case of drinking lemon juice for 5 days or it could be something that you do anyway on a regular basis?

There are plenty of ‘potions’ on the market promising you all sorts with a quick fix – the reality is that there is no quick fix to click here to read on…

DETOX – For Health, Well-being & Weight Loss…part 1

WE LIVE IN A TOXIC WORLD” – there, I’ve said it….but its true, for most of us in the Western world anyway, just look at the statistics, we’re fatter & sicker as a society than ever before, we have more incidence of obesity, diabetes, heart disease, stroke and its happening not just to older people, but the younger generation also.. and it’s costing us a fortune. detox and read more..

Burn Fat Faster …-> -> ->

When we talk about how to either lose weight, make your workouts more effective or how to Burn Fat Faster,  we really should look at three things that can affect this process…

 

 

 

 

Nutrition   – (you are what you eat… or will become it!)

Detox       – ( your body needs to be clean inside, to function properly)

Exercise    – (when, what, how) 

The foundation for how well your body works of course is determined by how efficiently it’s working on the inside, this may be partly influenced by genetics, but most of it will be from how you have treated your body over the years, how much alcohol you’ve had, how many cigarettes you smoked, how many Maccers you have on the way home from a night out on the weekend! How and when to Detox is an issue I will discuss fully in a future blog….

If you like to squeeze and suck…try this!

The BOBBLE, if you haven’t yet heard of these, you soon will be seeing them everywhere – in the gym, the park, the office, the footy field, next to the tennis court. If you are concerned about the environment and like to drink healthy, filtered water, free of all those nasties like Chlorine this is the product for you. And they don’t come from China, they’re made in America!

The bobble –  it’s reinventing bottled water, it has a disposable filter (you need to replace it every 2 months or 38 litres), its made from recycled plastic and press me to read on…