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.

Beat your Cravings..!

CravingsDo you snack unhealthy stuff that isn’t good for you, eat it anyway, then feel guilty? Do you ask yourself if you are craving too much too often?
Have you been trying to work out how to keep your energy up and still stay trim?
Some people feel that snacking is bad and that eating between meals leads to weight gain, which brings on the guilt. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. So what’s right for you?
Snacking is good – it keeps your metabolism going and as long as its portion size is controlled and its the RIGHT type of food it will be good for your diet. It is important to listen to your body though and recognise different messages. A sweet craving is a message, feeling tired at 3 p.m. is a message, its what you do about these that make the difference!
Here’s how you can beat the cravings and feel healthy and happy again:
1. Say good-bye to the snack attack guilt.
Everything that we eat gives us a particular result. It’s either good, as in you’re feeling great, or it’s bad, as in stomachache, bloating, low energy, mental fogginess. So what’s the point of feeling guilty if you already ate it? but use this to change habits
2. Understand the message.
Try to understand why you are snacking: Are you hungry? Are you anxious? Are you bored? Are you upset?  Was your meal 100% nutritious? Did you eat enough?
Make a note of the REAL reason behind the craving and see if there’s a pattern behind it.
3. Find a healthy substitute.
Make a list of options as to how you could fulfill that need in a healthy and nourishing way. If you were anxious, or bored, try to find out what could bring you back into a better state of mind. Do you need more love? More exercise? A break from your routine? Think about the things that make you happy and your life worthwhile and aim to do more of these! .
4. Update your meals.
Meals that are not composed of protein, carbs and fats may cause sweet cravings. Lack of protein is a main cause of sweet cravings, so if you’re vegetarian, look at your protein intake. IsoWhey is ideal here, as it contains a fulll range of vitamins and minerals as well as the probiotics and high quality protein
Make sure you eat whole grains daily, and make sure you’re getting enough sweet vegetables (carrots, onions, sweet potatoes, corn,). Use natural sweeteners such as honey, and get high-quality fats from foods like coconut oil, salmon, chia, walnuts and avocado.
5. Upgrade your life
Write down the following:
  • 1 thing that will give you fun in your life every day.
  • 1 thing that will bring love (from yourself, a pet or others) to your life every day.
  • 1 thing that will make you smile every day.
  • 1 thing that will relax you every day.

Crave the good things in life..!

Common Nutritional Mistakes – Exposed!..

I have been working with Rick Hay here in London especially looking at Nutrition and how important it is to be aware of pitfalls when planning your diet. Adding IsoWhey to your daily plan is a great way to start, but bear in mind thew following points to get the full advantage of the IsoWhey program..and see the results!..

Know What you're eating...

Know What you’re eating…

There are some common mistakes that we all often make when it comes to optimum nutrition. If you are able to eliminate most of these whilst on your Anti Ageing and Fitness Transformation you will really turbo charge your weight loss results.
So here are some of the most common pitfalls to good health :

  • Not eating every three hours
  •  Not including some protein at each meal and after exercise (IsoWhey is ok for the meal replacements)
  • Not thinking nutient dense rather than empty calories Using a high sugar or high caffeine pick me ups
  • Not dealing with stress
  • Eating too quickly and whilst walking etc – not smelling and really tasting and enjoying your food
  • Not checking labels for hidden sugar e.g in yogurts, health bars, cereals and energy drinks
  • Not taking a multi vitamin mineral or superfood daily – our soils are often depleted and this is a great way to provide essential vitamins and minerals.
  • Eating too much meat and too many dairy products.
  • Not having enough hydration – coconut water is a good option to supplement your fluid intake as are herbal teas.
  •  Not having a varied enough diet – this should include nuts, seeds and colourful foods
  • Not checking the label of foods
  • Not keeping a diet diary quaetly for a week so you can see what you are actually doing
  • Not exercising or chilling out enough

…Choose one or two to focus on each week and you will feel the difference!

Research / News RoundUp – How Ian “C’s” it!

SO…I’m back in Sydney and gearing up for Spring, it’s only just around the corner, so now is the time to really start thinking about reassessing your fitness & health goals in time for summer – especially if you want to hit the beach looking your best! Again I’ve put together some interesting facts & figures for you to help motivate & inspire you. First some FACTS!!:-

University of Southern Queensland: has released (another) list of foods that will best help you fight off Obesity, to see more, press here…

Eat More to Weigh Less!! Do you snack & shop smart?!

 

Eat More to Weigh Less? – That sounds like a contradiction in terms doesn’t it – but it isn’t! Good news huh?!

I have blogged before about how to increase your metabolism and burn more calories, & one of those ways is actually by eatingBUT this doesn’t mean eating what you want, when you want… and this could be where you are going wrong if you’re having problems with your weight management.

You want to keep your metabolism stimulated – this is why NOT skipping breakfast is so important – you are literally breaking your fast from the night before and giving your body the energy it needs to start the day. It requires energy for your body to digest food so having breakfast will help to kickstart your metabolism each day. Beware the cereals though, nearly all of them are full of sugar, even ones that appear to healthy – like some mueslis.

I often hear people say “I just can’t eat breakfast” – rubbish! You have simply trained your body to not want it – what you need to do if this is the case, is snack on, press here…

IsoWhey – A change is coming, New Look, More Benefits!

That’s right, IsoWhey is getting an extreme makeover! Above is a sneak preview of one of the groovy new labels, but more importantly it’s what is changing on the inside! I talked in my last blog about the benefits of IsoWhey as it is, but today I just want to let you know about the new additions which make it absolutely unbeatable! to see 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…

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…

Research Round Up – How Ian ‘C’s it!

As usual, quite a few fascinating pieces of research released in the last week. Here’s just three of them…

  • NUTS! – we all know that nuts are good for us, research has shown that by consuming nuts regularly you may reduce the risk of heart disease, type-2 diabetes and certain cancers. Nuts are really an essential part of any diet, because of these reasons and with the IsoWhey program we recommend that you have them as part of your mid morning or mid afternoon snack.

But which one is the #1 nut? want more – read on….

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…