HS HEALTH AND FITNESS BLOG 101

Nutrition

What are Macronutrients

Our three main energy sources are;

1.      Protein

2.      Fat

3.      Carbohydrates

Protein

Protein forms the basis of all meals and can be consumed from plant-based foods, from fish or meat.

The key benefits of protein

·        Strengthen immune system

·        Production of hormones

·        Regulate metabolism

·        Repair & growth of muscle tissue

·        Maintaining strength & structure of cells & tissues

Protein powder

Protein powder can have many benefits; it is easy to consume, minimal preparation and can easily achieve the correct amount of protein required at that time. However even though there are many benefits, it is still a man-made product and the preference is to eat real food.

If you do choose to use protein powder then opt for a high-quality clean product which is either organic, vegan, dairy free, non-GMO and additive free. 

Sources of protein 

Planet based options:

Spinach

Broccoli

Kale

Spirulina

Maca

Chia seeds

Asparagus

And more ……

Fish/Meat:

Chicken

Turkey

Steak

Lean mince

Salmon

White fish

Tuna

Prawns

And more ……

Other

Egg whites

Tofu

Quorn

Carbohydrates

There are a lot of misconceptions when it comes to carbohydrates; which ones are good, which ones are bad? In actual fact there is a lot of inaccurate information available in the Food and Health industry on this subject.

Carbohydrates do not make us fat; over eating or even under eating is what makes us gain fat. Providing we are eating the right amounts per day, you will not gain fat and in actual fact you will have more energy to train harder, build more muscle and become leaner as a result.

Key summary of carbohydrates

*carbohydrates are the main source of fuel for the body during intense exercise.

*carbohydrates contain fibre which is essential for good intestinal health & digestion.

*proper function of the central nervous system, kidneys & muscles.

Sources of carbohydrates

Wholegrain carbohydrates vs white carbohydrates

It is true that wholegrain carbs have a lower glycaemic threshold which means they do not cause your blood levels to spike as much as white carbohydrates. However, post work out your body prefers high glycaemic foods.

Simple carbohydrates/simple sugars

These are found in refined sugars like white sugar and sweets but can also be found in healthier foods such as fruit and milk. It is better to get your simple carbohydrates from the latter as sugar is not added to them and they also contain vitamins, fibre and other important nutrients that the body requires. Whereas a bag of sweets has a lot of added sugar and sweeteners, contains no nutritional value and also is very bad for your teeth and gum health.

Complex carbohydrates/starchy carbs  

These include grain products such as bread, pasta & rice. As with simple carbohydrates some complex carbohydrates are better than others.

Refined grains- such as white flour and white rice have been processed which removes nutrients & fibre.

Unrefined grains- still contain these vitamins and minerals and are also rich in fibre which helps you feel fuller for longer so you are less likely to over eat. A bowl of porridge is more nutritious and filling than a bowl of sweets and they both could contain a similar calorie intake. So what type of carbohydrates you choose to eat will form a vital part of your food plan.

Fruit

Vegetables – leafy; kale, spinach                      cruciferous: broccoli, Brussel sprouts, Cauliflower

Potatoes -white, sweet, purple

Grains- rice, quinoa, buck wheat

Bread – rye, sour dough, spelt

Yams

Butternut squash

Fats

Fats have been unfairly categorised and many people now believe that all fats are bad for you and do their best to avoid them.

Many sources of fat are essential for the body such as omega 3 and have many key roles in the body such as absorbing vitamins, reducing inflammation and keeping blood levels stable.

Fats are the most energy dense macronutrient of all and take longer for your body to digest which keeps you fuelled for longer.

Key summary of fats

*maintain healthy hair and skin

*provide you with energy

*regulate body temperature

*production of essential hormones

*protect your organs, nerves and tissue

What are the types of fats?

Saturated- Animal fats, eggs, butter, cheese and coconut oil.

Mono unsaturated – nuts, avocados, extra virgin olive oil, peanut and sesame oil.

Poly unsaturated- sun flower oil, walnut oil, flaxseed oil and oily fish

Hydrogenated - these are the bad fats and are found in cakes, sweets, pastries and fast food. They can also be found in low-fat diet products and low-fat ready meals.

Hydration

Many people underestimate the importance of hydration. The human body is made up of approximately 70% water and has many integral roles in the body such as removing waste, lubricating joints and regulating body temperature.

We should be consuming approximately 3 litres of water per day, no less than 2 litres.

Supplements

similar to protein shakes, ideally all of our vitamins & minerals should come from our food sources and hydration. However, a lot of the produce in the food industry in this day and age is poor in quality and does not contain the levels of vitamins and minerals it once did. This is why supplementation can be important.

Types of supplements to take:

Chaga Mushroom

Seamoss

Shilajit Resin

Lionsmane

Super Greens (if vegetable intake is low)

Iodine

Alcohol and fat loss

Without even realising we can consume our full daily calorie intake when on a night out drinking. Beer, wine & cider are extremely calorific. It is better to opt for low calorie drinks such as gin and tonic or vodka soda.

Sleep

it is important to get approximately 7-8 hours sleep a night to ensure the body is functioning at its optimal performance. Rest and recovery are essential for you to be successful in achieving your long-term training goals.

Life style

I have been a personal trainer for over 10 years and before that I was a group exercise instructor. In this time, I have worked with hundreds of different personalities and individuals. I found that the most common factor to why people fail to achieve their fitness goals; Is because they find it hard to manage their lifestyle away from fitness. Living in London in the hustle & bustle of the city, people are always busy and have limited free time so it is difficult for them to prepare or cook fresh food. This usually leads to them either snacking on foods poor in nutritional value or high in sugar. People also like to order takeaway food for convenience, which again unfortunately is usually high in hydrogenated fats and lacking in minerals and nutrients the body needs. It is important that you actively make changes to your lifestyle to allow more time for preparation of fresh food, get more sleep and choose to drink less alcohol and drinks high in sugar. If you can shift towards an active/healthy lifestyle, you are more likely to achieve the goals you want to achieve.

Food plan

An example of what your daily food structure should look like.

Breakfast options: (add herbal teas)

1. Porridge oats with water or milk with mixed berries, chia seeds and a small drizzle of munuka honey.

2. Fruit- a bowl of melon and mixed berries

3. Toast with toppings:

Base: rye bread, sour dough, spelt bread or wholegrain bread bread

Toppings: smashed avocado, spinach and cherry tomatoes

Egg variation, smoked salmon + cherry tomatoes

Preserves, jams or nut butter

Lunch:

Grilled chicken cubes, wild rice and a garden salad with avocado

Dinner:

Grilled or oven baked sea bass, quinoa and mixed vegetables (broccoli, asparagus, mange tout)

snacks: (2/3 a day)

50 grams mixed nuts or nuts

1 or 2 boiled eggs

2/3 pieces of Fruit

Dark chocolate

Rice cakes with nut butter