Category Archives: Nutrition

March 20, 2013

GO GREEN THIS SPRING.

Green_Veg

Today is officially the start of spring and, after a long and cold winter (which seems stubborn to make its exit), most of us will be in need of a boost to our immune system.

Almost every nutrition plan recommends eating more dark, green leafy veg as it’s jam-packed with a host of vitamins and minerals.

Green veg is a particularly rich source of magnesium, which is important for energy production, regulating sleep and stress-hormone production, and reducing PMS, among other things.

So make sure you top up on your greens by including as many varieties as you can – broccoli, spinach, cabbage, green beans etc – and you will reap the natural benefits of these humble vegetables.

March 13, 2013

WISE UP ON PORTION CONTROL.

Many of us automatically count the calories that we consume in order to help lose weight. However, although calorie intake does of course effect our weight management, along with calorie expenditure (i.e. exercise), it is not the key factor in long-term weight loss.

If your body doesn’t get the building blocks of nutrients it requires for good health, weight loss is more difficult as your body reacts by holding onto what it can get. Also, calories from good fats and protein help to turn off hunger signals to the brain, keeping you fuller for longer.

Many of the people I speak to tell me that they struggle with knowing how much of any food equates to one portion. Being armed with this information can really benefit any weight management programme. As a general rule, carbs should be the size of a fist and protein the size of your palm, while veg should fill the other half of your plate.

For more information on portion sizes and planning meals, check out the Love Food Hate Waste website.

March 7, 2013

FIZZLE OUT THOSE FIZZY DRINKS.

Fizzy_Drinks

It may be shocking to hear that according to a new study, having just one fizzy drink a day raises women’s risk of a stroke by a huge 80%!

Researchers at Osaka University found both regular and low calorie soft drinks raise the chances of an ischaemic stroke – a life-threatening condition.

Try sipping on ginseng or green tea for a natural high instead.

January 5, 2013

THE TOP 5 DRINKS TO KEEP YOU HYDRATED.

Running

When we workout and begin to sweat, we need to ensure that we recognise the signs of dehydration early to prevent upsetting the balance of minerals, including salts and sugar, in your system. Even a small amount of fluid loss can cause your body to work less efficiently.

Feeling thirsty, light-headed, tired, headachey, a dry mouth and lips are all signs of dehydration. Take a look at this top 5 list of drinks to help your body keep hydrated.

1.Water
Water is the perfect hydrator. You should aim to drink at least 1.2 litres of fluid (six to eight 250ml glasses) a day and increase this to 2.5 litres in hot weather, when you lose more fluid through sweat.

2. Squash or diluted fruit juice
If you find water boring, try highly diluted squash or fruit juice.

3. Sports drinks
Sports drinks don’t necessarily hydrate your body as fast as water, but they do provide a quick energy source. Only have energy drinks, or ‘hypertonic’ drinks, with a higher level of carbohydrate, after doing very high levels of exercise, to quickly replace muscle glycogen stores.

4. Tea
Drinking up to four mugs of black tea with milk a day is just as hydrating as drinking the same quantity of water. However, the caffeine in tea starts acting as adiuretic (increases fluid loss by causing you to pass more urine) when you exceed around five cups a day, so go easy or switch to herbal teas.

5. Coconut water
Fresh coconut water is naturally isotonic, with a 330ml serving containing more potassium than two bananas plus five other naturally occurring electrolytes. It has one-fifth of the sugar found in fruit juice, plus a little fibre.