Archives for posts with tag: nutrition

sprouted grains

Adding these to your food will give your body a bit of extra goodness!

If you are not familiar with sprouted grains, here’s a bit of information on why we sprout them and what they are.

I sprout wheat at home and add it to kefir, scrambled eggs and salads.

(Wild salmon with scrambled eggs, spinach and sprouted grains)

A regular grain is essentially a seed that you could put in the ground to grow a new seed-producing plant. When you let that grain start to grow, but harvest it before the shoot turns into a full-fledged plant, you end up with sprouted grain. Pretty straight forward, right? Well, here’s where things get more complicated… In order for a shoot to grow, it digests some of the starch inside the seed and uses it as fuel to break through the grain’s outer shell. So, since sprouted grain is lower in starch, it has higher proportions of other nutrients, like protein, vitamins, and minerals, compared to unsprouted grains (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

“The advantages of sprouted grains are maximized when you are eating the sprouted grains themselves,” (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted grains are whole grains, and whole grains are healthier than their refined-grain alternatives, like white bread, pasta, and rice.  (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted Grain: Benefits

Sprouted grain differs from whole grain in three fundamental aspects:

1) sprouting activates food enzymes;

2) sprouting increases vitamin content,

3) sprouting neutralises antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.

When examining the nutrient density of sprouted wheat to unsprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as unsprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain and as a further boon, it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues.

Furthermore, sprouted grain and sprouted flours – having been effectively “pre-soaked” do not need to undergo further soaking or souring and are therefore suitable for quick breads, cookies and cakes in a way that sourdoughs and soaked flours are not (www.nourishedkitchen.com/sprouted-grain)

You can always purchase sprouted grain flour online if you don’t want to do it at home.

DropadresssizeHi guys! FAT LOSS….This is one of the ongoing problems for most of us….How many articles have you read about losing weight? how many diets have you unsuccessfully followed? If we try to google fat loss or weight loss thousands of articles will pop up offering numerous ways of dropping a few dress sizes. But which one is it safe to follow? Well, I have tried calorie counting,  over exercising, surviving on rabbit food and many other ways of losing weight and body fat. Some of them worked for me and helped me to lose WEIGHT but not fat. I can honestly say that the very first time in years my body shape changed and I started gaining muscle and losing fat after starting to follow a high protein, high fiber, low carb eating plan and doing HIIT workouts and 30 mins fat burning rest based workouts (incorporating weights. These workouts are based on Metabolic Effect rest-based workouts but I’m waiting for my exam to be accessed so technically can’t call them Metabolic Effect though this is exactly what we are doing in these classes). My fitness level has improved drastically and though I do have treat days I try to stick to this eating regime most of the time because it works, it brings results and there’s no calorie counting, no points counting – eat clean, snack wise and do your exercises and you will discover a new you! There’s no magic pill – it takes time and effort but the whole point is IT BRINGS TERRIFIC RESULTS. I am not trying to force anybody to follow this but if you have a spare minute or two – enjoy the reading!

1. EAT CLEAN. Clean means eating food with no additives (or not a lot of them), foods high in protein (chicken, lean meats, fish etc), eat good carbs (brown rice, sweet potatoes, etc), limit your alcohol and sweets intake. Eat loads of veg and use balsamic vinegar and olive oil in your salads instead of salad creams, mayo or whatever else is out there.

greek-salad-recipe

2. COOK WITH COCONUT OIL: 

coconutThe health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

Weight Loss

Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Digestion

Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Immunity:

Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

 3. TAKE FISH OILS

fish oilTake fish oil to lose weight and build muscle. Two recent studies provide more reasons to supplement with omega-3 fatty acids. The evidence supporting fish oil as a wonder supplement just seems to keep coming in.

A recent study of healthy adults showed that taking fish oil for six weeks significantly increased lean mass and reduced body fat, and these subjects weren’t even exercising. Imagine the benefits if you are following a resistance training programming!

Interestingly, subjects had a decrease in cortisol levels after taking fish oil. Researchers suggested that because cortisol has a protein degrading effect and is thought to result in increases in fat mass, the lower cortisol levels were responsible for the participants’ weight loss and muscle development.  More good news since higher cortisol levels are associated with higher mortality rates, meaning that fish oil supplementation has significant implications for both body composition and overall health and well-being.

Another study of people over age 65 found similar muscle-building benefits from omega-3 fatty acid supplementation. Researchers didn’t test cortisol response to taking fish oil but did find that it increases muscle anabolic signaling activity, meaning that it enhances protein synthesis, ultimately having a positive effect on lean body mass. Combine your fish oil intake with a solid resistance training principles for optimal body composition results.

4. DO WEIGHT TRAINING 11acombined with cardio/interval training and go for long walks whenever possible. If you want to lose fat you HAVE TO lift some weights. These are the Metabolic Effect principles. The reason metabolic effect advocates short intense exercise combining weight training and cardio in one workout AND low intensity leisure walking is because these two activities are the most efficient way to exercise.  They:

– Build muscle AND burn fat
– They burn fat both during and after the workout
– Leisure walking can be done anywhere and short intense exercise saves on time
– Both have hormonal effects that reduce hunger and cravings.

5. EAT GOOD FATS.

avocadosMany people refuse eating avocados and nuts (including nut butter) because they are high in fat…yes, they are but it’s good fat. Your body needs all the 3 components: fats, protein and carbs but the ratio of them should be different.

6. PLAN EVERYTHING! plan everythingPlan your meals, workouts, shopping lists etc. What happens if you don’t plan your lunch or dinner? well, you eat whatever you can see in the kitchen cupboards & in your fridge mainly bread, cheese, crisps, and the rest of easily accessible high fat, sugar foods loaded with additives and with zero healthy benefits. BUT if you come home from work and your dinner is almost done in a slow cooker, or it’s cooked and just waiting for you to heat it up you will avoid snacking on the wrong foods.

7. waterWhenever you feel you are getting hungry – have a pint of water or a mug of fruit/green tea. If that doesn’t help – have a piece of fruit or a handful of nuts.

8.

          Eat every 3-4 hours (3 main meals a day + 3-4 snacks). 3 meals a day

9. Do not eat more than 5-10 bites of carbs a meal. carbsThe whiter the carbs are – the less bites you should eat, i.e. if you are having a steak with salad and brown rice – 5-10 spoons of brown rice is ok, BUT if you choose to have chips stick to 5 bite size portions.

10. Include loads of fiber into your diet. fiber(this is an article from Charles Poliquin blog):

The media have done an impressive job in making the public aware of the importance of fiber, particularly its role in reducing the risk of coronary heart disease and cancer. But did you know that fiber also can help you achieve your weight-loss goals? Yes, by means of its key role in digestive health and creating a sense of fullness, fiber can help you lose weight. However, it’s estimated that only 5 percent of US workers consume the daily requirement of fiber, so more education is needed.

How much fiber do you need? According to the Institute of Medicine of the National Academy of Sciences, an adult male between the ages of 19 and 50 needs about 38 grams of fiber a day, and an adult woman needs about 25 grams. Another way to look at it is 14 grams of fiber for every 1,000 calories consumed; the average American gets about 15 grams a day, total.

One of the reasons we are consuming less fiber is that various food processing methods can strip fiber from the food. Fortunately, food-labeling laws enable us to determine how much fiber a product contains. These laws also cover advertising, because for a manufacturer to make a health claim that their food contains fiber that can reduce the risk of coronary heart disease, the food needs to contain no less than 0.6 grams of fiber for the referenced amount. Further, the fiber reported cannot be fortified or added to the product. By the way, for every gram of fiber consumed you will lose about 2.2 points on your LDL score.

Another reason Americans are consuming less fiber is that we don’t consume enough fibrous carbs. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include the following:

• Broccoli
• Lettuce
• Cabbage
• Cauliflower
• Mushrooms
• Green beans
• Onions
• Asparagus
• Cucumber
• Spinach
• All forms of peppers
• Zucchini
• Cauliflower

Grains obviously have fiber, but not as much as you think. A slice of white bread may contain only 0.5 grams of fiber, whereas a slice of whole wheat may contain 2 grams per slice. Compare those numbers to a cup of navy beans containing 17 grams and a cup of raspberries containing 8 grams. Also, breads contain gluten, and a large percentage of the population is gluten sensitive. Instead of using bread for sandwiches, use dark leafy greens to wrap the meat. It will lower the glycemic index and help shift the acid/alkaline base in your favor.

Fiber blends that will encourage effective detoxification include chia and flax-seed; fibers of carrot, beet and citrus; cranberry seed; apple pectin; and psyllium.

The message is now clear: Fiber is critical to good health and belongs in every weight-loss protocol. It’s time to make a serious effort to put more fiber on your plate!

HEALTHY PEOPLE HAVE A HEALTHY AND POSITIVE ATTITUDE

positive attitude

Natallia x

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What’s that coming over the hill

Is it CHRISTMAS? Is it CRISTMAS?

It IS Christmas indeed. Are we counting days till this magic day? What does Christmas mean to you? Christmas is a family celebration and it is an annual commemoration of the birth of Jesus Christ. But unfortunately it has almost lost its meaning and has become that time of the year when half of the country is in debt after spending a little fortune on gifts, while the other half is gaining in average of 6-8 lbs over the festive period. Isn’t it funny that we are trying so hard to lose these pounds to fit into that little black dress for the xmas do huffing and puffing in the gym, surviving on rabbit food for months…. and then jump off the healthy eating wagon and successfully put these pounds back on within just over a week or so? Does it sound familiar? So…

HOW CAN WE AVOID GAINING WEIGHT OVER CHRISTMAS?

  1. Tape your mouth (kidding : ). December is the months of xmas parties all over the country and under the spell of the festive season (and because people tend to associate Christmas with FOOD) we take chocolate biscuits, cakes, mince pies into work to share with out colleagues which unfortunately results in people putting on weight even BEFORE xmas. What can you do to avoid that? 1 biscuit isn’t going to make you fat but one biscuit always leads to another one, and then another one, and another one…. Snack wisely. If you are trying to stay in shape why don’t you have fat free greek yogurt with blueberries and nuts in it? Or have a protein bar (protein rich, low carb and low sugar one). It tastes great and it will keep your hunger at bay for hours so when your colleagues are going to have another tea break you won’t be tempted to have a biscuit or 2. Simples! 😉
  2. Cappuchino, frappuchino, gingerbread latte, hot chocolate with cream mmmmmm yummy something round about 350-500 calories A CUP yummy. DON’T DRINK YOUR CALORIES!  The sweetest, creamiest coffee sold at high street chains can contain hundreds of calories per cup. A Starbucks large white chocolate mocha with whip made with whole milk has wooping 628 calories – nearly a third of the recommended daily amount for women. One medium-sized cup of whole milk caffe mocha with whip from the same chain has 396 calories. A blueberry muffin from Starbucks has 591 calories, while a fruity flapjack from Costa contains higher levels of fat than its chocolate layer cake. So one coffee break can result in consuming more calories than you should it in A DAY and the amount of sugar in it is dangerously high! Sugar doesn’t keep you full for long, it will fuel your body for a little bit and you will soon be hungry again. Opting for a black coffee with no sugar cuts the calorie count to just 17 for a medium-sized cup from Starbucks, and you can have a few squares of dark chocolate with it to satisfy your sugar cravings.
  3.  DO HIGH INTENSITY EXERCISES before you eat in the morning (and during the day). You don’t have any fuel to burn on an empty stomach so you will burn FAT as opposed to burning muscle mass and the fuel you have received from breakfast.

Example of HIIT (40secs on and 20 secs rest):

  1. Lunges (or jumping lunges) X 40secs and 20 secs rest
  2. Abdominal crunch
  3. Squats (or jumping squats)
  4. V-sit
  5. High knees
  6. Triceps dip
  7. Burpees
  8. Push ups
  9. Hop on the spot alternating legs
  10. Hold the plank

3.   If you are out for a meal opt for salads and go for balsamic vinegar dressing instead of fatty ones. Have a steak with a side salad, or chicken salad, etc.

4.   Be active. Use stairs, walk to walk (if you live close enough).

5.   Eat protein rich breakfast (i.e. eggs/omelettes). Sugary cereal won’t keep you full for long and all you achieve by eating it for breakfast is you will get hungry very soon and no matter what exercises you are doing you wont burn as much fat as you would by eating a protein rich meal. Do we have that little spare tire around our waist? Do we know why we are putting on weigh in that area more than anywhere else? It’s all visceral fat and it is the result of an unhealthy diet (cereal, crisps, chocolate, sweeties, take aways etc).Image

6.    Eat more green veg, chicken. Fish, eggs, probiotic yogurt, fruit (not the ones high in sugar). Apples, pears, berries, grapefruits would be your best choice.

7.  Carry nuts or a protein bar in your car, make sure it’s in your draw at work or there’s always a packet of nuts in your bag. Slice apples and pears, carrots, celery and keep it in the fridge and whenever you are hungry, have a piece of fruit, or celery and carrots with humus.

 8.   Drink plenty of water and green tea (or fruit tea). Whenever you get hungry – drink a pint of water.Image

 9.  Eat 3 meals a day and have little healthy snacks between your meals to keep your hunger at bay.

10.  Never skip breakfast! It has been proven that those who skip breakfast put on more weight than those who regularly have it.

11.  And if you do have that biscuit or a cake (or both) – do some High Intensity Exercises for at least 5 mins, go for a walk, keep active.

12. Take a fish oil supplement each day.  Fat can help you burn fat. It control appetite and fat burning.

13.  Save your high carb intake for the xmas meal and enjoy it! Image

DREAM BIG  – TAKE ONE STEP AT A TIME TO ACHIEVE YOUR GOAL – ENJOY THE RESULTS!

Natallia Maguire

http://www.natalliasfitness.com

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