Category Archives: Nutrition

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.

May 23, 2014

SHOULD YOU EXERCISE ON A FULL OR EMPTY STOMACH?

When you exercise on a full stomach food is fuel, and while hitting the gym straight after eating is not a good idea, having some (at least partially) digested food in your system means your muscles are stocked with the glycogen they need to work their best.

A study showed that exercisers who ate breakfast before working enjoyed significantly higher VO2 (a measure of energy expenditure) and fat-burn rates compared to those who hadn’t eaten breakfast before exercising.

The best part? The calorie-torching edge lasted for a full 24 hours after working out!

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

TURMERIC FOR RUNNERS.

Did you know that turmeric boasts antioxidant compounds that could repair your body post run.

Curcumin, the spice’s active ingredient, fights inflammation, providing relief to aching muscles.

Try sprinkling it over roasted vegetables or adding it to soups and stir-fries.

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.

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 10, 2013

THE POWER OF 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.

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

Broccoli – helps to revitalise your liver by flushing out toxins from your body and encouraging the breakdown of fat.
Eggs – rich in choline, a B vitamin that can help to regulate fat in the liver.
Berries – a great source of antioxidants as well as fibre for fat-fighting roughage.
Greek Yoghurt – a high-protein food that will help to build muscle rather than fat.
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.

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.

Lanima Fitness

Personal Training for Women