Author Archives: Leanne Rose

July 12, 2013

DON’T CURB YOUR CARBS.

Many of us fear the consequences of carbohydrates and their associations with weight gain have stuck with many dieters.

In fact, this comfort food is an important macronutrient and has major benefits on our bodies. Choosing your carbs wisely could help you to ward off disease, keep the excess pounds at bay and improve your fitness performance.

So, what are the benefits of this underrated food group?:

  • Essential for our cognitive skills – carbs are the only fuel that our brains can utilise, so without this our brain health and memory deteriorate.
  • Vital source of fuel for exercisers – they are your body’s preferred fuel for energy. Having the right fuel at the right time is critical to performance.
  • Helps ward off food cravings – eating the right carbs will help keep to minimise potential sugar peaks and troughs.

So, it’s not about omitting carbohydrates from your diet entirely, it’s about making the right choices based on your own activity levels and objectives.

Check out the following top facts to help you eat smart and rebuild your friendship with the good guys:

  • The general recommendation is that around 50-60% of your diet should be carbohydrates. These should mainly be vegetables, some fruit, bread and grains.
  • If you’re trying to slim down, opt for veg like broccoli, tomatoes and peppers with a small helping of slow-release carbs like sweet potato or brown rice.
  • If you’re training hard you may need a steady intake of carbs throughout the day, plus a carb-based pre-workout snack.
  • For those who are training, it is recommended that you consume about 5g of carbs per kilo of body weight.
  • The top carb champs are oats, spelt, legumes, millet, wild rice, wholemeal bread, pearl barley and quinoa.
July 5, 2013

THE WONDER OF WALNUTS.

Walnuts

A recent study suggests that eating walnuts a couple of times a week could reduce your risk of type 2 diabetes.

The study of almost 140,000 women found that snacking on 28g of walnuts twice a week slashed the risk by 24%.

For an extra nutritional boost, opt for raw over roasted nuts.

June 25, 2013

Q. ARE SPORTS DRINKS BETTER THAN WATER?

Sports_Drink

A. There is generally much hype about the benefits of sports drinks, but one must be aware of when to use them and when water is sufficient.

If you exercise for an hour or more, a sports drink can be helpful. Used at the right time (30 minutes before exercise and during exercise lasting longer than an hour), these drinks have been shown to increase performance.

However, sports drink do have a high sugar content, so make sure you use them as an aid to exercise only, and not as a thirst quencher. Stick to water for that!

June 19, 2013

BITE SIZE BEATS WAIST SIZE.

Bite_Size_Food

Cutting your food into small pieces could be the key to a slimmer waistline.

Research has shown that those who consume smaller mouthfuls eat slower, which tricks the brain into thinking that more has been eaten.

The increased meal time also allows time for satiety signals to kick in.

Try eating without distraction too, as this forces you to think about each mouthful you take, as well as slow down your eating tempo.

When we sit in front of the TV our brain is on automatic and will just shovel the food in, without realising the quantity that we consume or the speed at which we do so.

June 13, 2013

A HEALTHY COMMUNITY.

Living in a big city such as London, it’s easy to forget the importance of our local communities.

As a Personal Trainer, as with many business owners, my livelihood very much depends on the people in my local community. Therefore, it’s always a great opportunity for me to be able to meet them.

Yesterday, I had the pleasure of meeting some of the parents in the area, at the Busy Rascals group in Willesden Green.

Busy Rascals is a fantastic project set up for parents and their babies/children to be able to meet, socialise and participate in various activities including music, dance and parent workshops (www.busyrascals.wordpress.com).

By being able to speak to the people in my neighbourhood, I am able to better tailor my services to their needs.

I started offering home workouts as part of my service just over 5 years ago, and since then the majority of my clients have been, and still are, mums.

Working out at home has given them the opportunity to undertake a regular exercise programme without having to be apart from their children, or having to pay additional childcare costs whilst attending a gym.

June 10, 2013

THE POWER OF HERBS.

Herbs

Herbs are often underrated for the benefits they have on our bodies. From helping with digestion, to boosting our immune system, the power of herbs can be vast. Invest in these fresh herbs to give your health a boost.

Parsley – The Immune Booster

  • Contains more vitamin C, gram for gram, than most citrus fruits
  • Two tablespoons of fresh, chopped parsley contains 150% of your RDA of vitamin K, which is important for bone health
  • A good source of vitamin A and folate, the latter is important for pregnant women as it has been shown to reduce spina bifida in babies
  • A diuretic, which helps combat bloating and water retention
  • Known for its anti-inflammatory properties, which helps with the symptoms of rheumatoid arthritis.

Coriander – The Energy Amplifier

  • Contains a huge range of vitamins and minerals, including B vitamins thiamine, riboflavin and folate, which help give us energy
  • Believed to reduce cholesterol and blood pressure
  • Best known for its antibacterial and anti-fungal effect.

Basil – The Anti-Ager

  • Packed full of flavonoids, which have been shown to protect cells from chromosomal damage
  • Reduces cell damage from radiation and free radicals as well as protect the skin form the sun.

Mint – The Digestion Soother

  • Can help to break down fat, so is traditionally served after meals
  • High in vitamin C, vitamin A and manganese which also help with the metabolism of fat and protein.

Rosemary – The Cancer Fighter

  • Research has shown that it can reduce the risk of breast cancer by blocking some of the damaging effects of oestrogen in the body
  • High in vitamin E, which is important for skin healing
  • A strong antibacterial effect that has long made it a remedy for a sore throat.
June 3, 2013

TOP 5 SUPERFOODS TO SUPPORT YOUR WORKOUT.

Broccoli

Add the following superfoods to your diet to help increase the fat you burn and to support your workouts.

  1. Broccoli – helps to revitalise your liver by flushing out toxins from your body and encouraging the breakdown of fat.
  2. Eggs – rich in choline, a B vitamin that can help to regulate fat in the liver.
  3. Berries – a great source of antioxidants as well as fibre for fat-fighting roughage.
  4. Greek Yoghurt – a high-protein food that will help to build muscle rather than fat.
  5. Cinnamon – speeds up your metabolism and helps your body process sugar more effectively, so you’ll dodge that insulin spike that could lead to fat storage.

 

May 31, 2013

SLIM DOWN AND SMARTEN UP WITH CINNAMON.

Cinnamon

Not only does cinnamon smell great, this sweet spice is a real health and fat-loss superhero too.

It has great effect on blood sugar. It slows the rate your stomach empties after you eat, meaning it can curb your appetite and help you avoid insulin spikes that lead to fat storage.

Cinnamon can also help boost your brain-power. Even simply smelling the spice has been proven to enhance multiple areas of brain function, from memory to visual-motor speed.

Increase your cinnamon intake by adding it to your coffee, making a sweet-tasting muesli or cooking it up in a stew.

May 28, 2013

THE POWER OF PROTEIN.

Protein

Protein could be the key to a stronger and slimmer body.

Not only is protein great for weight loss, it also helps you to build and repair muscles, making it the ideal workout buddy.

Due to the fact that protein takes longer to leave the stomach, it keeps you feeling fuller for longer and helps keep your blood sugar steady.

Protein is essential for making bones, cartilage, enzymes and hormones. The latter of which is especially important for women, as our hormone balance controls everything from fertility to moods.

Make sure you eat the correct amount for your activity level, as too much will put extra pressure on your organs. As a guide, active women need between 70g-140g of protein a day.

The best sources of protein are:

  • Fish
  • Eggs
  • Poultry
  • Red meat
  • Pulses
  • Cheese
May 23, 2013

MY TOP 3 EXERCISE BENEFITS.

I can’t stress enough the benefits that exercise has on the body, soul and mind. It is clear from endless research that exercise has a great effect on us in many ways.

I have chosen three particular benefits that are noticeable in day-to-day life, that I hope will motivate you to step up your activity level.

  1. Sharpens the mind
    Aerobic activity can keep your brain agile as you age, improving key areas such as decision-making and focus.
  2. Boosts your mood
    Exercise can make you happier, plus lifting light weights may help women overcome anxiety and irritability.
  3. Starves off hunger
    A morning workout will help you resist cravings throughout the day.