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|Posted on March 2, 2017 at 12:49 PM||comments (80)|
3 burning carb myths that need to die!!!!
Q1. Do carbohydrates make you fat?
Answer) In a calorie, controlled environment, with ample storage capacity and the right amount of exercise no!!! ... Is it that simple?
As we’ve previously mentioned peoples tolerance to carbohydrates can differ, so for most finding the right amount will be case dependent. This is where we look at ones health (stress, conditions), and daily activity in and out of the gym.
Q2. Are there good carbs and bad carbs?
Answer) There are no good or bad foods, only bad diets that lack the essential nutrients (proteins, fats, vitamins, minerals), and actually thinking this way over time has many psychological disadvantages, which can lead to future eating disorders. At the simplest level our bodies extract what’s required to optimise all bodily functions and performance, and has no clue what a bowl of ice cream is, or a sweet potato, just the nutrients they contain once digestion starts, and foods get broken down into smaller particles. Your body thinks survival..
As I've mentioned previously, simple carbohydrates aren’t bad, but on their own provide little to no satiety during, and between meals, and lack the essential nutrients required to function optimally, but may provide performance benefits when taken appropriately, when a fast acting fuel source is required, so build your knowledge, ensure you are eating plenty of nutrient dense foods, to reduce calorie requirements, and allow more wiggle room for the days that mean the most with the people you love.
The only times certain specific foods would be bad are when someone has an allergy, sensitivity, or condition such as celiac or lactose intolerance.
Q3. I’ve heard you shouldn’t eat your carbohydrates after 6pm, is this true?
Answer) Again untrue, our bodies are much smarter than we’d like to think and if you are needing food again with ample storage then you won’t get a telling off for eating at night, think performance.
If total calories, proteins, fats, and carbohydrates are the same by the end of the day then for the everyday individual it doesn’t really matter when you have them, you are depleting and replenishing energy stores all the time, storing and losing fat all the time (we have storage space in the muscles, liver and blood stream).
Nutrition can then be based around performance and personal preference, but bare in mind that the total amount, and what you pair them with may have a positive and negative effect on energy levels and performance. It’s important to keep a log and assess how certain foods make you feel.
|Posted on December 13, 2016 at 7:44 AM||comments (68)|
|Posted on November 12, 2016 at 2:03 PM||comments (59)|
High blood pressure or hypertension affects 26% of the population worldwide. In the UK, 5 million people are said to be unaware they have high blood pressure yet it affects more than 1 in 4 adults, accounts for 12% of all visits to GP’s and is one of the biggest risk factors for premature death and disability in England. It is estimated to cost the NHS over £2 billion every year.
High blood pressure can lead to diseases including heart disease, stroke, vascular dementia and chronic kidney disease.
So, what can we do to help reduce and prevent high blood pressure?
Reduce your sugar intake - Reducing refined sugars and sweetened beverages may help reduce your blood pressure. I’m not saying sugar is bad for your health, but we must look the whole diet and if you are getting most of your calories from refined sugars while avoiding animal proteins, dairy, fruits, starches and vegetables then you’re not going to optimise your vitamin and mineral intake which may affect health.
The end of the day once fully digested sugar is sugar, but if we eat foods that contain natural occurring sugars such as fruits you’ll also increase your daily intake of antioxidants, vitamins, minerals, and fibre, not to mention slowing down digestion and improved meal satiety.
Eat potassium rich foods – A diet high in potassium can reduce the risk of hypertension or a stroke and possibly prevent heart disease, heart failure and kidney disease. A dietary reference intake of 3500-4700mg per day is recommended, but most average Americans and Brits consume only half that while over consuming refined salt, again sodium isn’t bad and is essential to life, and reducing or cutting completely may be just as hazardous as too much. Getting the balance of sodium to potassium correct may be a deciding factor in whether or not your salt consumption is helpful or harmful.
The recommended intake for sodium is 1.5-2.3g per day and by consuming unrefined sea salt you will also be getting additional minerals such as silicon, phosphorus and vanadium.
Potassium is present in all fruits, vegetable, meat and fish. Other high sources included sweet and white potatoes, bananas, avocados, parsley, milk, chocolate, beet greens, all nuts, dried apricots and bran.
Cold water fish – There are numerous benefits of EPA and DHA, the omega 3 fatty acids found in cold water fish, especially DHA which has been shown to help reduce blood pressure. Consuming cold water fish 3 times per week has been shown to decrease your risk of hypertension, and can be just as effective as taking a fish oil supplement.
Magnesium – A diet rich in magnesium has been shown to reduce blood pressure, and one study found significant decreases in both systolic and diastolic blood pressure among people with hypertension after taking a magnesium supplement for just 12 weeks. The recommended intake for magnesium is 3-400mg per day. Magnesium is involved in over 300 enzymatic functions within the body including energy production, action of your heart muscle, formation of bones and teeth, relaxation of blood vessels, bowel function and blood sugar regulation. Other sources of magnesium include green leafy vegetables, avocados, almonds some beans and peas.
There are numerous other ways to prevent high blood pressure including weight and stress management, daily exercise, adequate sleep, and relaxation techniques such as meditation, and deep breathing.
Also, normalising vitamin D levels with exposure to ultraviolet light “via natural sunlight or tanning beds” increases nitric oxide production. Nitric oxide is a powerful vasodilator, helping the blood vessels to relax which in turn lowers blood pressure, but as we already know too much sun exposure can also be harmful so there may be a benefit to consuming 1-2000iu of additional vitamin D3, especially during the winter months. Other roles of vitamin D include calcium and phosphorus absorption, bone and immune health, B vitamin formation in the gut and B12 absorption via the stomach.
|Posted on October 26, 2016 at 3:27 PM||comments (46)|
Nutrients are substances we humans use in large quantities, and are needed for all bodily functions, including energy production, tissue growth and repair.
Depending on the nutrient, these substances are needed in small or large amounts. Those that are needed in larger amounts are called macronutrients.
There are three macronutrients that the body requires. These are proteins (amino acids), carbohydrates (sugars), and fats (lipids). Each of these macronutrients provides energy in the form of calories.
In carbohydrates, there are 4 calories per gram.
In fats, there are 9 calories per gram.
This means that if you consumed 20 grams of protein or 20g of carbohydrates within a meal both foods would contain 40 calories each, if you had them together the total would then become 80 calories.
Food labelling, what you need to know.
Nutrition labels can help you choose between similar products and keep a check on the amount of foods you are eating. This can be highly beneficial to say a diabetic who needs to watch their overall sugar intake, or the athlete, bodybuilder or dieter looking to track their overall calorie/macronutrient intake.
Knowing what nutrients, you are consuming can help you create a balanced meal, making you aware of each specific nutrient within a certain food group.
Also, being able to track specific nutrients, will allow greater flexibility within the diet, as you’ll be able to vary food sources daily while hitting your overall calorie target and even macronutrient, or fibre intake. No more worrying that a food is high in fat, sugar or salt, as by knowing your daily energy requirements you can balance each meal accordingly to suit individual needs.
Most pre-packed foods have a nutritional label on the back or side of the packaging. These labels include information on energy in kilojoules (KJ), and kilocalories (Kcal), usually referred to as calories.
Labels also include information on proteins, carbohydrates, of which sugars, fats, saturated fats, fibre, sodium (salt). Some labels are even more specific providing information on various types of dietary fat, vitamins and minerals. All nutrient information is provided per 100 grams and then a recommended serving size.
Some companies also highlight the energy, fat, saturated fat and salt content on the front of the packaging alongside the reference intake for each, you may notice some of the information highlighted in red, amber and green light coding, which can also help you determine if a food is high, medium or low in a specific nutrient.
The ingredients are listed in order of weight with the main ingredients in the package first so you’ll know if a product is predominantly sugar based, fat based etc.
Some thoughts to keep in mind,
Just because a product is low in fat, does not make it any more nutritious as most companies will replace said fat with additional sugars, sweeteners, and thickeners.
Once you know your overall calorie requirement don’t be overly concerned if a food group is high in proteins, carbohydrates and fats unless your diet is macronutrient specific or tailored to suit. Looking at your diet while understanding that everything equates over the day, will allow you to have more flexibility.
If a product you are eating contains 20g of fat, and labelled in red as being high, wouldn’t matter if your overall fat allowance for the day was say 60g, you’d just tailor the diet to suit.
There are many benefits to balancing out your meals and one’s overall nutrition, these include satiety during and between meals, muscle protein synthesis, stable blood sugar, better digestion, nutrient absorption and bodily functions we will get to over the next few weeks.
Remember food labelling can be off 20-25%.
Quite simply if you over consume calories and expend less energy you’ll gain weight, or if you under consume calories you’ll not gain quality muscle mass.
|Posted on September 9, 2016 at 9:37 AM||comments (54)|
|Posted on September 8, 2016 at 9:32 AM||comments (42)|