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.

Wedding Kitchen Nightmares!!..

It’s that time again…my guest blogger, IsoWhey Chef, Janine Royce, has been putting pen to paper and is here talking about the challenges of putting together a meal for a large wedding party – especially trying to cater for the many different diets people now follow – see how she went…. over to you Janine!..

A friend of mine is getting married and I was discussing with her about the menu and we got on to the dietary requirements for the guests and it turned out there is such a variety of requests!!!

There are vegans, vegetarians, gluten intolerant and no onion or garlic just to add to the challenge. read more press here…

ISOWHEY – What it’s doing 4 U & what sets it apart…

 

I’ve worked with IsoWhey for quite a number of years now, and can say with my hand on my heart that I love it! Hopefully if you’re reading this, you will have tried it as well and feel the same, if not you may be thinking about trying it. Now we all know that IsoWhey has proven results, it has all natural ingredients, and it tastes great. We also know that its main benefits are that it has

  • Low sugar /Low fat / Low Carb / Low cal / Low lactose
  • Gluten / casein free
  • NO artificial colours, sweeteners, flavours
  • High quality Whey protein (Isolate & Conc.)
  • Great vitamin & mineral profile press to read on…

Aspartame (Artificial Sweetener) – The Truth!

Like a lot of you I’m sure, I have always been aware of Artificial sweeteners like Nutrasweet, Splenda, and Sweet n Low. The idea behind them being that because sugar is so bad for us, these provide an almost non-caloric option to help us stay healthy and not put on so much weight. It’s not just our tea or coffee though in which we use these, but they appear in over 6,000 different products including

  • Diet drinks
  • chewing gum
  • flavoured water
  • breakfast cereals
  • Jams & Sweets
Probably the most famous (and controversial) sweetener of all is ASPARTAME. Accidentally discovered in 1965 by a chemist named James Schlatter testing for an anti-ulcer drug, James literally licked his hand after spilling a small amount of a crystalised substance he was working on (aspartame) – and so it was born – eventually. Continue reading

SUGAR: White vs Raw vs Brown – The Answers

After almost 2 years now of blogging all things health & fitness – this Sugar blog has been the ‘most clicked’…so I wanted to re-post it with an editors note: There is now even more scientific evidence regarding the adverse effects of sugar on the human body (from the Australian National University, relating sugar and brain shrinkage, for example). I seem to be aware of more and more people trying to cut sugar out of their diets and this can only be a good thing. But it’s not easy, everytime I go into practically any shop – all I see is Sugar – everywhere, it’s like it taking over the world! Reading the back of ingredients lists you can see how much sugar is in nearly everything – but you CAN make a difference, always check labels, make informed choices and search out low or no sugar products. Also there are Sugar free publications, like Sarah Wilson’s ‘I Quit Sugar’ cookbook – make a difference to your health and fitness – and quit today!…

Sweet, sweet sugar – we love it right? We also know it’s bad for us, right? Yet we continue to use it…right?

Lets face it folks, sugar makes things taste good, that’s why we have it in so many of the things we eat. If we omit it from say our cakes…well.. we probably would be wasting our time making them coz they wouldn’t get eaten! Most of us enjoyed having sweets as children and continue to enjoy them as adults, sometimes to our detriment.

We have huge problems nowadays with diabetes and obesity, affecting both young and old – stemming from poor diet and lack of exercise. The diet part is largely to our SUGAR addiction. So what can we do? It would be easy to say just cut out sugar from your diet but that just ain’t gonna happen (for most people, if you’re diagnosed with diabetes, chances are – I hope – you would do this!). 

Well there are alternatives, but first lets look at how sugars are produced… To stay sweet, read on & press here…

Gluten Free – Friend or Foe?

Have you noticed recently, how everything in cafes, supermarkets and deli’s has become ‘gluten free‘?

It feels as if this is being marketed as a new ‘healthy’ diet, or even a good way to lose weight.

Be warned, unless you are a coeliac, this is NOT the case! – There are a few questions that need to be answered here, lets start with…. Click here to read on…

Bully Blog (Pt 2) – Childhood Obesity, What can we do?

The problem of childhood obesity has been increasing, way too much, in recent years, and a by-product of this, raised its ugly head last week in the awful bullying footage posted on-line of Casey Haymes. My, how technology is changing our lives before our very eyes!

We have talked about the causes of this, but what is now becoming increasingly urgent.. what are we going to do about it? get active, read more!…

How to Maintain your Motivation!

Ok, so from the Facebook competition last week, it seems that most of you were concerned about how best to maintain your motivation and stamina. This is actually linked in to my most recent top 10 tips (see separate tab on home page for videocam, or the IsoWhey website), where I talk about how to keep resolutions going. Let me expand on that here and hopefully give you some inspiration!

I think its important to acknowledge that we all have highs & lows in any given situation, so don’t beat yourself up if you occaisionally fall down. I am also a strong believer in the power of the mind – it is said that we only use around 10 per cent of our capacity – imagine then what you are really capable of – literally anything!

This is no secret, but a ‘vision board’ can be a very powerful thing – and it can be made out of anything, a scrap book, photo album, a corkboard or just pictures stuck inside the wardrobe or on the fridge. I try to encourage my clients to visualise what they want to achieve and look like, even take a photo & have it photoshopped into your ideal shape, or buy that new dress or outfit that you want to fit into – give it a timeline (but make it real and achievable) – it could be a wedding or anniversary or a friends reunion, whatever suits.

Other things you may consider to keep you going…

  • write things down, both goals & achievements, its helps to solidify things in your mind
  • make your goals definite, not I will lose weight, but “I will lose 5 kilos by so & so date”
  • take your partner or a friend to your w/out sessions, push each other
  • get motivation from others, the ‘Biggest Loser’ TV show is a good example
  • don’t say “i should”  say  “I am”
  • try something different and fun e.g go to a Rumba class..
  • do it daily, once its a routine, its much easier to keep
  • …but also allow yourself a break or treat now & again!

BUT, the main thing is don’t give up, you’re trying to run 5kms, but struggling on the last bit, say a mantra over and over in your mind ” i’m a winner, i’m a winner” and you will get there, don’t be a couch potato, do sit ups or push ups during the adverts, no more i’m too tired, or too busy – change your thinking, but don’t forget plateaus are part of the process.

Keep up the momentum, & you’ll be amazed your results!


 



How to Increase your Metabolism…(part one)

Metabolism – you’ve probably heard of it and may know that it can affect your weight, but do you really know what it is?
Well, basically it’s the rate at which your body burns calories.
We all have chemical & physical processes which occur in the body in order to sustain life – this process actually provides the energy we require for digestion, breathing, tissue repair, laughing or any activity. This process is Metabolism. We need to eat to provide our bodies with nutrients to be broken down & provide energy and also build new cells.
We all have a different Metabolism, but this is affected by a variety of things, like to speed up, Press Here…