9/27/13

Achieving Balance


  
Drastically decreasing calories whilst overdoing training
and cardio will make you hungry and tired, and physically
and emotionally burnt out. Almost definitely this will
lead to binge eating.
 
If you find yourself in the binge/starve cycle, you need
to find more balance within your training and diet program.
 
 Eating adequate calories, along with rest and recovery are
vitally important aspects of the fat loss equation.
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Are you getting enough fat in your diet?
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Many people make the mistake of avoiding fat completely.

Fat is actually a necessary part of our diet for a number
of reasons.

Firstly, it satiates your hunger and prevents cravings -
a very important aspect in the fat loss game.

 Secondly, fat plays a vital part in hormone regulation. If your hormones
aren't functioning correctly, it can make fat loss difficult.

The majority of people don't consume enough Omega 3 fats.

You can increase your Omega 3 intake by consuming fatty fish
such as salmon or sardines, or flax oil, on a regular basis.
Eating adequate calories along with rest and recovery are the vital aspects of the weight loss equation.

Your brain isn't looking for calories its looking for nutrition!

So choose the lush homemade salad with a side serving of protein rather than a cup of soup ....

Choose the egg breakfast over a bowl of sugar laden cereal....

Choose the home cooked meal over a take away.....

If you truly care about your body  - make good choices
90% of the time and see how amazing you could feel!
 
 

9/21/13

Breakfast

Research shows that people who eat breakfast are a healthier weight and have more nutritious diets than people who skip breakfast. Breakfast skippers tend to crave high-GI foods and develop sweet cravings later on in the day. They are more likely to binge eat at their next meal.
“Eating within 60 minutes of waking will kick start your metabolism.”


Breakfast means just that, breaking the fast from sleep time. When we are asleep, our metabolism is lowered, because the body is in a resting state. During this time, glucose stores are used up and your body is in a state of starvation. It is important for the starvation state to be broken in the morning. Eating within 60 minutes of waking will kick start your metabolism and keep it fired up for the rest of the day.
 
As a Runner I tend to eat a small bowl of cereal such as rice bubbles with added chi seeds soon after waking to kick start my metabolism and give myself some quick energy for my run or exercise session.  Then once I've done my earlier morning exercise I then have a "second" breakfast - egg whites and vegies, is one of my favourites!  This meal provides nutrition and restocks my energy levels so I can continue to be active throughout the day.
 Can you identify any dietary habits of yours that need to be cleared out to make way for a fresher, cleaner approach to eating?

Are there things you eat every day that are unimpressive from a nutrient perspective, and are therefore ‘taking up space’ in your diet?

9/15/13

The effect of stress is often under-appreciated for its role in fat loss.
 Chronic stress is one of the most important issues to address if you’re not losing fat.

The reason is that persistent stress leads to cortisol secretion and cortisol’s primary function is to increase blood sugar (bringing with it an insulin spike) so you have enough energy to get through a stressful situation.

When this becomes chronic it produces inflammation and deregulation of the hypothalamic pituitary axis, which means the body’s hormones aren't balanced.

Everything is out of whack in the body and fat loss simply won’t happen.


You can control what goes into your mouth, so begin with reducing nutritional stress by eating nourishing foods full of micronutrients.  These nutrients are then available to your body to help it to begin functioning as it should.

Detox your Body

Cleanse your body, protect it from disease, and enhance your health system by detoxing with these supportive foods.

BLOOD
What does it do? The blood is a specialized bodily fluid that supplies substances and nutrients, such as sugar, oxygen, and hormones to our cells. It carries waste away from the cells and contains clotting agents. It is the circulatory system that holds the high-speed highways of the blood for transport.
Supportive foods – Blood building and circulatory supporting foods include dark green leafy vegetables such as dandelion greens, kale, collard greens, spinach, arugula and broccoli; also garlic, fresh ginger root, cayenne pepper, and protein-rich foods, apricots, beans, wheat germ, and tofu.

LYMPH
What does it do? As a part of the immune system, lymph nodes are located throughout the body and hold precious cells of the immune system. It’s important to keep your lymph nodes healthy to reduce the risk of colds and flus.
Supportive foods – Foods that support lymph node function include clean proteins such as wild-caught fish and grass-fed beef, citrus fruits, crimini mushrooms, turnip greens, spinach, and kale, garlic, parsley, carrots, asparagus, strawberries, and tomatoes.

LIVER
What does it do? Besides being the second-largest organ in the body (second to our skin), the liver processes virtually every transaction in the body – sorting, packaging, storing and using nutrients, vitamins, and minerals. This is one organ you’ll definitely want to nurture.
Supportive foods – There are two main detoxification pathways of the liver—eat foods that nurture those systems, and you’ll receive support in return. Foods include beets, leafy greens, broccoli, Brussels sprouts, olive oil, flax seed oil, citrus fruits, garlic, cabbage, green tea, avocadoes, and artichokes.

GALLBLADDER
What does it do? The gallbladder’s main function is to act as a place of safe-keeping for bile, the green substance the liver produces. When signaled to do so, the gallbladder releases bile to digest fats and cholesterols.
Supportive foods – Specific nutrients help to maintain the quality and integrity of the bile for digestion – without them, the bile become thick, sluggish, and coagulated, causing gall stones. Foods which help maintain integrity include beets, apples, cucumber, Swiss chard, dandelion greens, lemon, flax seed oil, and sweet potato.

PANCREAS
What does it do? The pancreas manufactures and secretes the enzymes necessary for digestion, including those that help digest proteins, fats, and carbohydrates.
Supportive foods – Foods that support the pancreas include anti-inflammatory foods and foods that help maintain healthy blood sugar, including blueberries, cherries, broccoli, garlic, grapes, spinach, kale, collard greens, Swiss chard, sweet potatoes, tomatoes and tofu.

KIDNEYS
What do they do? The main function of the kidneys is to filter and clean the blood. They also regulate blood pressure, minerals (including potassium, sodium, chloride, calcium, and phosphorous), and acidity levels within the body.
Supportive foods – Foods that support kidney health include anti-inflammatory foods and foods which support mineral balance, including parsley, bell peppers, cabbage, cauliflower, apples, garlic, onions, cranberries, blueberries, strawberries, cherries, grapes, fish and olive oil.

INTESTINES
What do they do? Both the small and large intestines work with the absorption and elimination processes of our food and its nutrients. Keeping our digestive system healthy also keeps other systems healthy, such as our lymph and blood.
Supportive foods – Healthy intestines require a healthy balance of good bacteria and proper elimination, enabling this system to do its job. Supportive foods include insoluble and soluble fibers such as flax seeds, beans, green leafy vegetables, oats, whole grains, fresh fruits and vegetables, and more. Probiotic rich foods such as yogurt, kefir, kombucha and other fermented foods are also extremely useful.

Nutrition - lose the calorie restriction/ lose weight mindset instead nourish your body and live!


Nutrient density – refers to the micronutrients that contain no calories.  (Macronutrients are protein, carbohydrates and fat) However there is no guarantee that food will contain micronutrients.

Micronutrients are all vitamins, minerals, trace minerals, phytochemicals, antioxidants and carotenoids (Carotenoids, the colourful plant pigments some of which the body can turn into vitamin A, are powerful antioxidants that can help prevent some forms of cancer and heart disease, and act to enhance your immune response to infections.). 

Other than protein, carbohydrate and fat, every nutritional component is that of a micronutrient.

When there’s a lack of micronutrients in what we eat, our hunger signal remains active; overconsumption and weight gain are likely the result.

If we eat nutrient-dense food, our chemical hunger signal will turn off naturally.