Follow these top 10 tips and you will start getting in control of your body:
1. Eat every 2-3 hours to prevent blood sugar dips
2. Drink 1.5-2 litres water per day to stay hydrated
* we often mistake thirst for hunger so drink before you eat
3. Go easy on the carbs, including certain fruits
Too many starchy carbs upset blood sugar so you need to control them. Keep to the following per meal:
* 1 slice wholemeal bread OR 1/2 cup brown rice OR 3 new potatoes OR 2 handfuls quinoa OR 1 large carrot OR handful wholemeal pasta.
Too little protein in your diet makes you feel hungry and reach for fattening snacks, an International study shows.
Eating more than the average amount of foods such as meat, fish, eggs and nuts can stop you gaining two pounds a month.
Researchers found that those whose meals were ten per cent protein consumed 260 more calories a day than those on 15% protein.
A typical British diet is 12% protein.
The researchers from Cambridge University and the University of Sydney recruited 22 volunteers to live and eat in a science facility.
Another one of my favourites I thought I ought to share:
Salade Nicoise - serves 1
50g new potatoes
50g green beans, trimmed
100g fresh tuna, grilled or canned tuna
5 large cos lettuce leaves
3 plum tomatoes
1 tbsp capers
4 anchovy fillets, drained
6 black olives
1/2 small red onion chopped
5 basil leaves, torn into strips
2tbsp olive oil
2tsp balsamic vinegar
Steam or boil potatoes and beans until tender.
Arrange lettuce on place
Whisk together dressing ingredients
Slice tomatoes and put in bowl. Chop capers and anchovies and add to bowl
So you have decided to start on your new health and fitness regime. You have hundreds of options available to you: join a gym, start a fitness class, exercise at home or train for an event. No matter what option you choose there is still one question that must always be answered, how often should I exercise?
Figuring out how often to perform your fitness regime comes down to 3 personalized factors. Firstly, how much time you have and how much time you are prepared to commit to getting results. Secondly, how intense the activity you are choosing to perform.
The secret to permanent weight loss is training your body to be a more efficient calorie-burning engine by maximizing your metabolism. Metabolism is the rate at which a person burns energy, and this is measured in calories.
What Is Metabolism?
There are three parts of metabolism:
- The Resting Metabolic Rate (RMR) is the amount of energy required to maintain the bodily functions and processes when you are resting and awake. Your RMR comprises about 60% of your total daily caloric needs.
- The Thermic Effect of Feeding (TEF) is the amount of calories you use to eat and digest food and makes up about 5-10% of total calorie needs.
Do you want to lose weight, more specifically fat?
Do you feel paralyzed after failing time and time again to lose those extra pounds?
Don’t you just get mad when you do a ton of exercise and you really don't lose any weight at all?
You may try and fool yourself that it’s ok but every time you look in the mirror, it doesn't lie. Are you finding it harder and harder to be motivated because you are starting to feel a little hopeless?
Well If I can show you a way to lose all your fat in weeks, are you willing to spend
I've started to warm up clients with the use of foam rollers with great success so thought ought to share the secret of the roller........
Foam Rollers offer many of the same benefits as a sports massage, without the big price tag.The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
Found this really yummy salad I thought I ought to share. Low fat and filling. It makes a great lunchtime snack or is great with some grilled chicken or fish
Green Vegetable, Cannellini Bean and Herb Salad (serves 1)
50g green beans, trimmed
75g broccoli, cut into florets
75g courgette, sliced
50g tinned cannellini beans (drained weight)
75g herb salad leaves
salt and freshly ground black pepper
1tsp white wine vinegar
2tbsp olive oil
1tsp runny honey
2tsp finely chopped fresh basil
1/2 tsp wholegrain mustard
We all know we need to eat more whole foods and fruits and vegetables to stay healthy. But, knowing the exact portion sizes for every single food out there can be daunting.This past summer, the USDA (United States Department of Agriculture) introduced a helpful visual to make life easy. They call it MyPlate
; I call it the half plate vegetable rule.
- Make half your plate vegetables at mealtime, or combine fruits and vegetables on half your plate. This will help add filling fiber to your plate, keep the calories down, and add some quality nutrition to your meal.
According to the British Medical Journal, most people suffer from lower back pain at some point, and while many people recover, between 10 and 25 percent of people with low back pain have long periods where they’re unable to work. Treatments for back pain include painkillers, physiotherapy, osteopathy or even surgery. Most back problems are caused elsewhere in the body and a series of 5 simple exercises can go a long way to preventing or alleviating back pain.
1. Stretch your Hip Flexors
Your Hip Flexors are a group of muscles responsible for raising your knees to your chest.