Category Archives: Diet

June 27, 2014

FOODS THAT BOOST YOUR BRAIN POWER.

Turmeric: A study has shown that older adults in India are 4.4 times less likely to develop Alzheimer’s than the same demographic in the UK. Turmeric also has anti-inflammatory abilities to protect cell erosion and carries antioxidant effects that fight against breakdown in cell membranes.

Berries: These sweet fruits are rich in polyphenols, especially anthocyanins, shown in studies to increase sharpness and speed of processing in areas of our brain function that are the first to go as we get older.

Avocado: Foods rich in polyunsaturated and monounsaturated fatty acids will help your head and your heart. Stick to healthy fats only, of which avocadoes have many, and skip trans and saturated fats. Swapping avocado for butter in a lot of your traditional baked good recipes, such as cakes and breads, can provide the same emulsifying effect (and taste), but with an added cardiovascular and neuro-protective effect.

Orange fruits and veggies: Such as sweet potatoes, carrots, melon, butternut squash, and oranges serve as great defenders of cell breakdown, causing better brain function into older age.

Chickpeas: Chickpeas have high vitamin-B content (like B6 and folate), meaning lots of brain benefits. In our bodies, folate is responsible for the conversion of homocysteine, a byproduct of cellular metabolism, into methionine, which is another amino acid. High levels of homocysteine are responsible for blood vessel damage.

June 20, 2014

3 FACTS ABOUT VITAMINS AND YOUR HEALTH.

Fact 1: Vitamins don’t cancel out bad health habits.
There are many different disease-causing culprits in our lives, one vitamin cannot protect against them all. Vitamins can’t significantly undo the toll that risk factors like smoking, excess alcohol, air pollution, obesity, and lack of physical activity take on our health. In fact, research suggests that some people may be more likely to put their health on the line when taking vitamins, because they believe the pills will shield them from harm.

Fact 2: Megadoses are useless and possibly even harmful.
Our bodies have individual requirements for each nutrient, and once they’ve been met, we don’t get an additional benefit from taking more, either from food or supplements. Taking too much calcium, for example, can cause kidney stones and may increase your risk for heart attacks. What’s more, some vitamins and minerals rely on the same mechanisms for absorption. So if you flood your body with one compound, you may interfere with the absorption of other nutrients.

Fact 3: What you put on your plate matters most.
Supplements are not a substitute for the nutrients found in whole foods. Spinach, for instance, is a great source of iron, but it also contains literally thousands of other nutrients; an iron supplement contains only one. As long as you’re eating a varied diet, it’s extremely difficult to overdose on the vitamins and minerals you get from foods, but exceeding your RDA is easy when you’re popping supplements.

June 13, 2014

BEST FOODS FOR WEIGHT LOSS.

Chocolate: Savor one to three ounces of at least 70 percent cacao chocolate a day. Chocolate contains flavonoids called catechins, which seem to reduce insulin sensitivity and the production of the stress hormone cortisol. Erratic insulin levels and cortisol are powerful in their ability to pack on belly fat. Dark chocolate is also high in monounsaturated fatty acids (MUFAs), which fight inflammation. Fat cells, particularly those in visceral fat (the dangerous kind in the belly that can lead to diabetes and heart disease), churn out molecules that set inflammation in motion. It’s a vicious cycle, because inflammation leads to belly fat, and belly fat leads to more inflammation.

Dairy: Dairy contains the two highest-quality sources of protein – casein and whey. This, in combination with nutrients like calcium and vitamin D, aids in muscle preservation, appetite regulation and fat loss. What’s more, dairy fat contains conjugated linoleic acid, which has been shown to help reduce visceral fat.

Green Tea: Like chocolate, green tea is rich in catechins that appear to whittle your waist by prompting your body to burn more fat and calories, particularly in the period just after each meal. The average cup of brewed green tea contains 111 milligrams of catechins, so just two to three cups a day could be beneficial.

Blueberries: You’ve heard that these little guys are packed with a host of health-boosting properties. Now preliminary studies suggest they’re effective at combating belly at too. Blueberries are filled with manganese, which helps convert proteins, carbs, and fats to energy, and is the key to shedding abdominal fat. The high antioxidant content also works to reduce stress hormones and inflammation in the body.

June 6, 2014

WHAT SHOULD I BE EATING AFTER A WORKOUT?

Breaking down your muscles burns calories for sure, but what really torches them is building those muscles back up – and that’s where post-workout nutrition comes into play.

Eating a mix of carbohydrates and protein within an hour of your cool-down helps increase your body’s levels of muscle-repair-signaling hormones. That way, you’ll not only build more calorie-torching muscle, but your muscles will actually spend extra energy during the repair process.

Carbs help replenish your muscles’ glycogen stores. Post-workout, aim to consume a snack with a 3:1 ratio of healthy carbohydrates to protein, such as a smoothie made with plain yogurt and water-rich fruits. Around 150 to 200 calories should do the trick.

Keep in mind though that your need to refuel isn’t an excuse to binge. So make sure you don’t fall into the trap of feeling like you ‘deserve’ a post workout snack and eat way too much, replacing all the calories they’ve just burned while training.

May 16, 2014

BEAT STRESS.

We all feel the pressure from time to time, but if you feel as though your stress levels are going into overdrive – and causing you to eat all the wrong things – it’s time to take some action!

Exercise can be a massive de-stressor after a hard day in the office or a busy day with the kids.

What you eat also plays a major factor in how you feel from morning to night.

Try out the following calming foods below to ward off stress.

Nuts – munching on a handful of raw nuts every day helps to regulate magnesium levels, which is important for keeping stress levels low.
Brown rice – complex carbohydrate foods, such as brown rice and pasta, help to raise levels of the happiness hormone serotonin, which boosts your mood.
Oily fish – oily fish, such as salmon and trout, is rich in omega-3 essential fatty acids, which keep brain cells firing on all cylinders so you can deal with your stress symptoms effectively.
Chocolate – a couple of squares of the sweet stuff help to produce those all-important endorphins. But aim for dark chocolate with no less than 70% cocoa solids and, remember, everything in moderation!
Turkey – turkey contains the amino acid tryptophan, which helps to produce the happy, feel-good hormone serotonin.
Green tea – green tea is a source of the amino acid L-theanine, which acts as a relaxant.
Blueberries – a good source of the antioxidant anthocyanin, blueberries help to lower your blood pressure – which can rise thanks to high cortisol levels.
Garlic – our immune systems often bear the brunt of our stress, so make sure you’re fighting fit with garlic, which contains an immunity boosting compound called allicin.

May 9, 2014

IF I WORKOUT REGULARLY I CAN EAT WHAT I LIKE, RIGHT?

WRONG!

In order to lose weight and maintain general health and fitness, you must integrate healthy foods into your lifestyle in addition to your training regime.

It is not possible to out-train a bad diet – eating unhealthy, processed foods after a workout will counter the good work you put into your training, and can even cause you to overeat and gain weight.

By all means allow yourself the odd treat, but do not reward your hard efforts with unhealthy foods.

May 1, 2014

DID YOU KNOW…?

23% of Brits eat porridge almost daily!

It’s not just a delicious way to start the day – a bowl keeps you fuller for longer and provides an excellent dose of fibre.

So why not try a bowl of the good stuff for your next breakfast. Add honey, chopped fruit or nuts for an extra delicious taste.

March 14, 2014

CUT REFINED CARBS.

Not all carbohydrates are an enemy. It’s the refined carbs (like white bread, white sugar, and sweets) that you need to avoid.

They seem harmless, but they have been stripped of their macronutrient content and reduced to a simple sugar that your body quickly digests.

The result is, your blood sugar spikes, your body pumps out tons of insulin to get the sugar into your cells, your blood sugar plummets, you feel sleepy, and any sugar the insulin didn’t deal with gets converted into fat.

This access fat typically sits around your belly, which can lead to illnesses such as diabetes and heart disease.

Complex carbohydrates, like whole grains, help to maintain well-controlled blood sugar levels. Keeping you energized, slim, and healthy.

They are your body’s main source of fiber, giving you energy to keep you perky even during the grey days of winter.

The mood-boosting neurotransmitter serotonin comes from an amino acid called tryptophan, which is only able to enter the brain after digesting a healthy serving of carbs.

So for your waist’s (and your mood’s) sake, don’t give up all carbs!

February 14, 2014

DID YOU KNOW?

Almonds are the perfect healthy snack.

They can help curb your appetite and prevent you from eating too much at mealtimes.

So add a stash to your handbag for hunger emergencies!

Lanima Fitness

Personal Training for Women