The Party Season Quick Fix!

Is your dress looking a little bit tight already? Are you worried about your pre party bloat? Take a look at the following foods; they will flatten out the Christmas bloat, shine your hair and smooth that skin just in time for your fancy frock!

1. Almonds

Almonds are filled with beauty benefits, including help for your skin and nails, they are full of Vitamin E and protein. The high fibre content means you will feel full after a small handful of the nuts - although high in calories they contribute to fighting belly fat, a perfect mid-morning snack.


2. Oats

The cholesterol buster, and a great way to start your day. Porridge will slowly release energy throughout the morning keeping you fuller for longer. Bye bye snacking. If still  looking for a low calorie breakfast option, use water instead of milk to make your porridge.


3. Peppermint

The easiest way to consume peppermint is through tea. 3 cups of peppermint tea a day will flatten your stomach due to its calming digestive properties. Swap your normal tea or coffee choice and you'll see a flattering difference.


4. Tuna

Try tuna steak for dinner, it is high in protein and low in calories and fat. Perfect for people who weight train, but want to stay lean.


5. Raspberries and blueberries 

Raspberries are a great detox. They are full of anti-oxidants to take away nasty toxins from within your body. 

Blueberries are very low in calories and boost skin firming collagen in the body.


6. Water

Not quite a food, but it’s what’s best for you! Water will flush out the bad toxins in your body. Upping your fluid levels help to keep your brains fully functional and therefore better able to cope with stress, but it also replenishes water in the cells.

7. Dark Chocolate

The antioxidant-rich, dark, high-cocoa variety is best, it contains protein, iron and B-vitamins, great for your hair.

Finally here is my top 3 for the following day to help you curve that bad head!

1. Wholemeal Bread

Wholegrain breads in particular are a great source of detoxifying B vitamins, as well as essential fatty acids needed to help the liver heal your body.

2. Mushrooms

Mushrooms are a great source of selenium, which is particularly great due to its antioxidant powers. They are also packed with B vitamins, which support the liver by aiding the detoxification processes.

3. Add some spice

Hot foods will naturally increase you metabolism, speeding up the detoxifying process. Hot Cayenne pepper is a natural pain reliever. No harm in trying! 

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!"

Party Season Top Tips

You have lots of invitations for meals out over the next few weeks and we all know what's on your plate will not be good for your waist line. When going to restaurants you may be unsure of what the food really contains, the calories, the fat and the portion sizes. All those meals will do nothing for your goals, so follow my tips, they may just save you those calories you really need to save this Christmas.

1. Try not to be hungry before you go, this is a bad start for choosing wisely, by being hungry your will crave more carbohydrate or fatty based meals.


2. Starters are a great way to stop you rushing your main course and not digesting your food properly, but be careful! Starters can be small in size but contain extra hidden calories you do not want to be eating. Try ordering soup, not creamy but a vegetable based option instead. If you are not too hungry beforehand skip the starter and go straight for the main.


3. Top things to avoid!
- Anything fried
- Dressings, butter and cream etc. (ask for them on the side so you know how much you are going to eat)
- Look for the vegetables, dishes with vegetables will fill you up more. Swap the chips for salad or vegetables instead.
- You can always ask to change the style of cooking, if the meat is fried why not ask them to grill it. (No harm in asking)


4. Buffets
Keep an eye on how much you are consuming, buffets are never ending so eat till you feel full not until you have your money's worth. Pick your starter, main and dessert and just have that. Do not go up more than three times.


5. Chew your food! Eat slowly, with plenty breaks so you can digest your food better.


6. Choose water instead of alcoholic or fizzy drinks. Drink a glass of water before your meal to make you feel fuller and help to improve digestion.


7. Choose your restaurants carefully, try not to pick the 'all-you-can-eat' places and go for a restaurant with a varied menu or that is fish or salad based. Look at the menu before you go, you can see what will be the best option for you. Get your mind set on the dish you will be eating to acquire a taste for it.


8. Try not to eat all the freebies at the start. The basket of white rolls will not be a good option to start your meal with, so try your best to resist.


9. Once the food arrives, eat your lowest calorie items first. Eat the vegetables, then the meat followed by the carbohydrates last, you do not need to eat everything on your plate so do not worry about leaving most the carbs, it will save you lots of calories.


10. Dessert
Think wisely, you may not need it! But if you still fancy something sweet, why not share? If sharing isn't an option try avoid the chocolate fudge and see if there is a sorbet, frozen yogurt or meringue option.


Hope this will help you through the party season, have fun and stay fit!

If you feel you have over indulged this party season or would like a kick start the new year, why not join us on our fitness retreat.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!"

Winter Workout Essentials

The cold weather has now hit us hard, with rain, ice, wind and you never know SNOW! Are workouts are now even harder to stick to. Getting your clothing and essentials right is definitely a step in the right direction. 

Lightweight layers

Your fur coat may look lovely and warm but is not practical in the slightest, picking lightweight clothing and layering it, will keep you just as warm and will not effect your movement. Make sure your layers sit close to the body but with full range of motion. Start with your sports bra (ladies) then add your normal running top followed by a long sleeved 'base' layer suitable for cold weather conditions. keep adding until you are suitable for the outside conditions, in snow you may want a fleece. On the bottom half of your body use performance underwear (easily available online) top it with full length running leggings. If you feel you may get to hot take a small back pack to take a layer off as you warm up to prevent over heating. 

Water resistant outers

When buying your winter workout items, always check the label! Go for clothing that is water resistant and wind proof, some labels will even say suitable for conditions below 40 degrees etc. The more elements on the label the better! 

The little bits

Don't forget the little bits! Your ears and fingertips are important too, Do not put yourself off from your first winter workout because your ears were freezing. Get some breathable gloves, a ear covering headband or hat and a lightweight scarf. If you are prone to chap lips don't forget the chapstick!

Reflection Reflection Reflection

Be bright, I can not stress how important it is to wear reflective gear when out this winter, days are dull, short and the night comes quick, so always be prepared! Stay visible by choosing workout gear with reflective strips, or use safety vests, visible lighting is available too. 

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Healthy Packed Lunches For Work

Lunch time can sometimes be a problem when it comes to dieting especially if you are eating at work. Sometimes you may buy something from the canteen, but the calories can be unknown or extremely high with not much choice.

I have put together 4 lunch time ideas for you to take to work. They do not take a lot of time to make and can be easily put in a lunch box and carried in your work bag. lunch time has never been so easy!

1. Tuna Egg Sandwich

Let's start simple, all you need is 2 slices of brown bread (if you are really watching your weight you can buy a smaller size loaf where the calories can be as little as 60 calories a slice)
Add half a tin of tuna (in spring water) onto one side of your bread and egg on the other!

For an extra kick, finely slice your egg and mix with low fat mayonnaise and mustard, you can add celery, onions and lemon juice too.

Add a piece of fruit for after and you are done!!

2. Soup!

If you have access to a microwave that is. Pop your soup in a flask or a tupperwear.

Try Creamy Broccoli Soup.

What you need-
1 tsp black pepper
1/4 tsp salt
1 tbsp extra virgin olive oil
5 cups vegetable broth
1/4 cup lemon juice
2 lbs broccoli, chopped
2 cloves garlic, minced
1 large onion, finely chopped

Directions

Heat oil over medium heat in a large nonstick saucepan.
Add onion and garlic, reduce heat to low, and cook until softened, about 7 minutes.
Add broccoli, salt, and a pinch of pepper; stir well to coat.
Add broth and lemon juice; raise heat and bring to a simmer. Partially cover, reduce heat to low, and simmer gently until broccoli is very tender, about 25 minutes.
Transfer soup to a blender and puree, in batches if necessary, or use a hand blender.
Serve hot, garnished with a small broccoli floret, if desired.

If you feel rather hungry add a slice of wholegrain bread on the side.

3. Salad, Salad, Salad.

If you fancy a light lunch be creative with salad.

Start with the basics - 

Lettuce

Cucumber

Tomato

Onion

Peppers

Celery

Beetroot

Add an extra - 

Egg

Ham

Chicken

Tuna

Fruit

Mixed Beans

Seeds

Chickpeas

Cheese

Prawns

Olives

Get creative!

4. A weight trainers special! Chicken, rice and peas.

I know it may not sound the most amazing but it can hit all your necessities if hitting the gym after work. If you are having a late dinner you can obtain your carbs now rather than later, if watching your weight. 

All you need is brown rice, skinless chicken breast (grilled or roasted) and peas. Simples!!

If looking to make it more interesting try kidney beans instead of peas and add a side salad. 

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Prunes, prunes and more prunes

Can you tell me the last time you had a prune? Probably not, but why? Prunes are filled with an excelling amount of health benefits and I am going to reveal all!

Prunes may have become less popular as we relate them to relieving constipation, but isn't that a good thing? Prunes contain fibre, a type of alcohol sugar called sorbitol that can loosen the stool and a natural laxative compound called diphenyl isatin.

Prunes contain around 20 calories each, 4/5 prunes will be great for a mid morning or afternoon snack.

Now time for those all important health benefits.

1. Protection against diseases like cancer
Prunes and plums (prunes are dried plums) protect you from those nasty free radicals as well as helping you from fight against cardiovascular disease and cancers. Prunes contain phytonutrients which helps oxidation of fat molecules in the body. Since all of our cell membranes, as well as our brain cells, are largely made up of fat, these are important phytonutrients to have in the diet. These compounds have also been found to inhibit the oxidation of LDL cholesterol in the body making them an important factor in the prevention of chronic diseases.

2. Prevention of type 2 diabetes and obesity
Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable.  The body then becomes less sensitive to insulin and slows down the rate that food leaves the stomach delaying the absorption of sugar.

3. Help lower cholesterol 

The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it.

4. Improve bone health and reduce osteoporosis

Recent studies show that prunes and plums are the most effective fruit in preventing and reversing bone loss due to rich sources of phenoic and flavonoid compounds.

5. Vitamin K and Beta Carotene 

Here is one we all want to hear! Beta Carotene helps fight against.....AGING!! Vitamin K will work in conjunction with the Beta Carotene to fight against free radicals and will reduce bone loss and help circulation. 

If you do not fancy eating prunes by themselves try the recipe below. 

Plum salad with quinoa

Ingredients
250 ml (1 cup) uncooked quinoa
375 ml (1.5 cups) water
2.5 ml (1/2 tsp) sea salt
1,000 ml (4 cups) firm red plum, chopped
250 ml (1 cup) red onion, finely chopped
250 ml (1 cup) walnuts
125 ml (1/2 cup) red wine vinegar
125 ml (1/2 cup) extra virgin olive oil
2 large cloves of garlic, crushed
5 ml (1 tsp) sea salt
10 ml (2 tsp) cinnamon

Directions
1. Place water, quinoa and salt into a medium pot and bring to a boil. Reduce heat to a simmer and cook for 12-15 minutes.

2. While quinoa is cooking, mix all other ingredients into a large bowl.

3. Mix all of the cooked quinoa into the rest of the ingredients while it is still hot.

4. Chill salad in refrigerator for one hour to allow flavours to mix together.

Makes 9 servings

ENJOY!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Benefits of Squash

Squash is perfect for this time of year, and yet so many people do not use it. They're full of different health benefits, please have a read below and see if you will be adding squash to your meals and soups.

Health Benefits

Antioxidant Support

It is easy to believe that we get our antioxidants from leafy vegetables and berries. Studies show that the winter squash has a outstanding source of antioxidants, but have not been recognized as much as other vegetables. There is a very good amount of vitamin C in winter squash (about one-third of the Daily Value in every cup) and a very good amount of the antioxidant mineral manganese as well.

Anti-Inflammatory Benefits

The winter squash contains a high amount of anti-inflammatory properties including anti-inflammatory omega-3s without containing a high fat source, perfect for keeping an eye on your weight. The anti- inflammatory will help those with any inflammation problems to some extent.

Promotes Optimal Health

It's the combination of antioxidant and anti-inflammatory compounds in winter squash that have shown this food to have clear potential in the area of cancer prevention and cancer treatment. Below is a list in which most benefit was found.
- Prostate cancer
- Colon cancer
- Breast cancer
- Lung cancer

Potential Blood Sugar Regulation Benefits

A second area of high potential for winter squash and its health benefits is blood sugar regulation and prevention of type 2 diabetes. The nutrient responsible for this is B-vitamin and it's compounds. This food provides a good amount of five B-complex vitamins! Those vitamins are B1, B3, B6, pantothenic acid, and folate.

Here is a link for winter squash recipes
http://www.eatingwell.com/recipes_menus/recipe_slideshows/winter_squash_recipes  
Get eating!!!!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

A Healthy Halloween Treat

So it is Halloween already, and what better way to celebrate than with some yummy treats, but why not make it healthy? Here are 3 treats that your children and you will absolutely love.


'Boo' Nana lollies!

What you need:

Banana
Yogurt
Ice lolly sticks
Chocolate chips


What to do:

Cut your banana into half, then slice down the middle.
Push your stick into the banana and dip into yogurt.
Place 2 chocolate chips for eyes.
Put in freezer to set.

Apple Smilies

What you need:

Apple

Mini marshmallows 

Peanut butter 

What to do:

Cut the apple into segments.

Spread peanut butter on to one side of two segments.

Line marshmallows along the apple as if it was teeth and place the other on top.

Spider!!

What you need:

Grapes/Blueberries/Olives

Plum/Dark fruit

Cocktail sticks

What to do:

Use the plum as a base, put blueberries (or your chosen fruit) on to cocktail stick and position onto the plum as if they were spider legs.

HAPPY HALLOWEEN, HOPE YOU ENJOY!!!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving.

Craving Mistakes

We all occasionally have craving for 'bad' foods, whether it is cake, chocolate or pizza, sometimes you just can't say no!

So what is it that really sets our cravings off?

Have a look down my list of 'mistakes' and see if it relates to the reason you can't keep away from those naughty little treats.

BREAKFAST
If you have read my previous blogs you will see how I go on about it being 'The Most Important Meal Of The Day' and it is! by trying to save calories in the morning it is just setting you up for a sugary craving as soon as you get hungry. Protein has been proved to release less of these naughty endorphin's that set off the craving. So think protein protein protein!

HAVE HALF
My friends always laugh at me when I say let's share dessert, but it does the tick. By sharing your craving with someone else, it will  hit the spot with your brain and half the calories. If someone else eats the other half you just can't go back, once it's gone it's gone! (unless your silly and get another)

ALTERNATIVES
You want sugar? Find some fruit.
You want crisps? Have some nuts (not your salted packets from the bar please).
You must have crisps!!! Just have a few, eat them slowly and savour the taste, if you know nothing else will do, do not eat around it because you will probably eat more!

GUILT
Try not to feel guilty by eating that MASSIVE bit of cake at Uncle Bob's birthday yesterday, just now associate cake with celebration. You then know, no cake unless it is a celebration. This will hopefully stop you having those cheeky coffee and a cake deals down the local cafe.

THE CUPBOARDS
Do not keep your biscuits stocked up for guests, you will eat them! If you are craving a biscuit at 9pm on a Monday night and they are in the cupboard, that's a quick 60 calories in the body. 9pm strikes its Monday night, biscuit time! None in? Do you really want to go the shop? NO, Problem solved!

DIETING
When dieting try not to eliminate all the food you love, just have them occasionally and in small amounts. By going cold turkey and eliminating all foods you like, you are just making the brain want them more! Making your willpower work on overdrive, causing you to binge!


Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving.

Visceral Fat

Visceral Fat

Did you know as people go through their middle years, their proportion of fat to body weight tends to increase — more so in women than men. Extra pounds tend to park themselves around the midsection. At one time, we might have accepted these changes as an inevitable fact of aging, but we've now noticed that as our waistlines grow, so do our health risks.

The fat that you can grasp in your hand can be the cause of health risks but the more common issues are caused by visceral fat or abdominal fat.

Visceral fat lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes.

In women, it is also associated with breast cancer and the need for gallbladder surgery. Fat accumulated in the lower body (the pear shape) is subcutaneous, while fat in the abdominal area (the apple shape) is largely visceral.

Where fat ends up is influenced by several factors, including heredity and hormones. As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss. The good news is that visceral fat yields fairly easily to exercise and diet, with benefits ranging from lower blood pressure to more favorable cholesterol levels.

Subcutaneous fat located at the waist (the pinchable stuff ) can be frustratingly difficult to budge, but in normal-weight people, it’s generally not considered as much of a health threat as visceral fat is. Research suggests that fat cells (particularly abdominal fat cells) are biologically active. It’s appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health.

Although scientists are still deciphering the roles of individual hormones, it’s becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones. Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines, that can increase the risk of cardiovascular disease.

These and other biochemicals are thought to have deleterious effects on cells’ sensitivity to insulin, blood pressure, and blood clotting. One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids.

Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance. Insulin resistance means that your body’s muscle and liver cells don’t respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes.

Now for the good news...so what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity, at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight.

Strength training (exercising with weights) may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.

Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help. Changing your lifestyle is never easy but certainly worth persuing.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving.

Top 5 Veggies

You may of seen the article we loved about the best fruits for your body earlier this week. So with a bit of research it is time to unleash the Top 5 Veggies! Oh yes, with winter approaching rapidly we could do with some great veggies in our dinners. Here are my top 5 to set you on your way.

1. Broccoli!

I absolutely love broccoli, if you are cooking for a family this is a good vegetable to put with your dinner as it is cost effective and most children like it (TIP- tell your child they are little trees, works every time for me!) Now for the health facts, broccoli is known for it's prevention against cancer, the vegetable is also known for helping those suffering with heart problems or stroke. Boil them lightly to leave in all there nutrients. Easy Peasy!

2. Cabbage

This always reminds me of my Mother's Sunday dinner's, she loved cabbage and I guess I know why now! Cabbage has so many great health factors. My Mom loves to look younger and cabbage is great for the skin and eyes as it contains lots of Vitamin A (trust me it works). That's not it, if looking to improve on your muscle development, eat up, the vegetable contains iodine, just what you need! There's more, cabbage fights against free radicals, helps against colon, lung and prostate cancer. WOW!

3. Bean Sprouts

Get adding bean sprouts to your stir-fry it is a fast and easy meal to make with health benefits, bean sprouts contain loadsss of Vitamin C, In addition they also contain vitamins A, B and E as well as calcium, iron, and potassium. YUM YUM!

4. Spinach

It now makes sense why Popeye loved it so much, the veggie contains caroteniod thats helps against cancer as well as being loaded with Vitamin A and C, perfect for your eyesight and beautiful skin. High blood pressure? Yes, it helps. The reason Popeye loved it was of course for his muscles, spinach strengthens the muscles good for helping those with anaemia.

5. Lettuce

Last but not least, it's a salad option. Romaine lettuce is the most nutrient packed lettuce of the variety's, loaded with Vitamin A, B and C, folic acid, manganese (vital for brain and nerve health) , chromium and iron.


Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving

The ultimate full english

Being British means we will always love a good fry-up, but we all know it can easily pile on the pounds. I am going to give you the alternative to the fry-up, so get your grill on the go and get cooking. You can enjoy your (half) full English without the guilt after.

So what can we have?

- Mushrooms
- Tomatoes
- Eggs
- Bacon
- Wholemeal bread

On your plate you can have 1 slice of wholemeal toast with a poached egg on top. Then add 1 or 2 slices of bacon with the fat cut off. (make sure you grill it) while your grilling your bacon pop your tomatoes on the grill and boil your mushrooms. If your feeling a little naughty a low fat sausage can be added on the side for a extra special treat.

I know it is not quite the big fry-up your used to, but if your keeping an eye on your weight and your company is indulging in a big breakfast there is no need to miss out!



Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Coca Cola Life

You may be wondering what this new green labeled coke bottle is all about, Coca Cola have now launched a new 'healthy' cola, with fewer calories and more 'natural' properties.

The taste of the cola does not differentiate much from the original, some say it tastes oily while others enjoy it much the same as the original soda they are used too.

Please try not to get confused with that they are letting us believe, I feel the 'life' is more to do with the award winning fully recyclable PlantBottle rather than what is inside. It is fantastic to have a fully recyclable bottle but why not manufacture all of their products with the materials used for Cola Life and concentrate on what is inside. The consumer can chose their choice more wisely rather than being given misleading information.

The Coca Cola Life is their first product to be sweetened with sugar and Stevia which helps the taste of the product without adding too many calories. While advertising as low calorie, a bottle of 600ml Cola Life has a whopping 108 calories, now that doesn't seem very low calorie to me, although less than the original bottle. Stevia has been used in other familiar brands but not seen in the Coca Cola products before. Coca Cola Claim as the sweeteners are from a plant in the Chrysanthemum family they are 'natural sources'.

Why Stevia?

Aspartame has been the currently known sweetener within the drinks industry for years, but some speculations have been made as they have been linked to cause cancer within some animal studies, but it has been approved by the US food and drug administration.

Stevia was rejected when first attempted to come into the food industry as it was linked to causing genetic mutations in rats, a different, purer form of Stevia has now been accepted, but the FDA still recommends that human consumption is not too high, I doubt a bottle of Cola Life would do much harm but drinking a lot would surely not be too wise.

Now I am not saying it is good or bad, it is a great fact that it has less calories from the original with a fully recyclable bottle, but as we do not have much knowledge or information on Stevia and it's effects I think I will stick to a classic bottle of water just to be on the safe side, if you do try the new Cola Life please give me your reviews.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

The importance of sleep

Would you believe me if I said sleep is just as important for your physique as exercise is? In order to achieve your goals and the lifestyle you want to live catching those important z's is a big component to a fit and healthy life.

What is does - 

Sleep enhances your muscular recovery, so in order for your toning or strength workout to take effect you have to hit the pillow! 

Feel Stressed? Sleep gives you time to get away from it all and switch off. Helping you from having any ups and down with your mental health. 

Youthfulness! Get your beauty sleep in.

Sleep release your human growth hormone and restores organs, bones and tissue.

It will keep you more alert through the day, making you more interactive with people.

Ill? Get sleeping, sleep helps your immune system too!

If these reasons aren't enough to get you hitting that pillow I don't know what is!

Struggle sleeping?

Here are my tips to get that maximum sleep,

Try a fairly high intensity workout in a morning, then light exercise at night, such as a power walk around the block. This will make sure you have burnt your energy for the day in order to need a well deserved rest.

Do not drink caffeine or alcohol before bed, the drinks are stimulants try caffeine free herbal teas to relax you. 

Do not oversleep, this might seem odd as I am recommending you to sleep more, but if you oversleep one day it will unsettle your body clock for the following days. 

Please try to avoid sleeping pills as much as possible. 

But what happens if you don't....

If you do not sleep enough your body's immune system may weaken, your energy levels will be low, your blood sugar levels can be effected leading to problems with diabetes, your metabolism may become slower leaving you struggling to lose weight, you will feel an increase in appetite and it can make you VERY moody.

I think it is time to hit the pillow!!!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Bad Skin?

Do you feel your skin is starting to lose youthfulness?

Add these anti-age busting foods to your diet and watch those fine lines disappear!

Antioxidants is what you need, they help your skin fight from the suns rays as well as using their vitamins and minerals as a natural boost for speeding up cell turnover (leaving your healthy young skin underneath).

1. Red bell peppers
Get adding Red peppers to your salads for an anti- ageing boost, half a cup of red pepper will give you a 100% of the vitamin C you need.

2. Blueberries
Time to get fruity, blueberries are extremely tasty and contain what you need, it's time to beat free radical damage that we can receive from our atmosphere, free radicals can harm skin cells and reduce collagen, but by eating half a cup of blueberries you can slow down the anti-ageing process.

3. Salmon
Salmon as we know contains Omega-3 this prevents dryness in the skin a key feature in ageing, it also reduces inflammation so bye bye flare ups!

4. Avocado
It's a double hit! Avocado helps dry skin as it is packed with vitamin E but it also helps fight those terrible free radicals. 


5. Onions
Time to make soup, add onions to soup and other dishes for another wrinkle banisher. Onions contain quercetin an antioxidant.

6. Sweet potato
This is definitely my favourite, I use sweet potatoes a lot, whether it is as wedges or baked instead of regular jacket potatoes or even in soups, the possibilities are endless. Sweet potato contain Beta- Carotene which produces Vitamin A, Vitamin A increases cell turnover and protects the integrity of our skin.

7. Whole grains
Whole grains contain polyphenols and carotenoids that fight the ageing process. If you’re choosing whole grain cereal, use soy milk instead of regular milk—it contains isoflavones that may add to the anti-ageing benefits.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

5 reasons to eat bananas

· Bananas are commonly known for their high potassium level which is very much true. Potassium is a vital nutrient it helps to regulate blood pressure. Also our bones need potassium as it helps to reduce calcium excretion which will help to reduce the risk of developing osteoporosis.


· They are high in Fibre which is a natural digestive aid, encouraging healthy regular bowel movements.


· They Contain good sources of vitamins too, Vitamin B6 which is a blood producing vitamin and also Vitamin C, magnesium and manganese.


· Need energy boost? Bananas are a great snack to keep you going. They contain natural compounds that will help boost your body with natural steady energy.


· Stressed? Bananas have a great source of tryptophan a chemical that gets released into the blood stream and turns into the feel good hormone called serotonin. When our body has good levels of serotonin our overall mood and stress levels are much better.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Detox Foods

Hate that bloating feeling? Need to give your body the health kick it needs?

Try these detoxifying foods and give your body a well deserved cleanse.

1. Garlic

Garlic has been used for many years as it has lots and lots of health benefits. Garlic contains a powerful antioxidant called allicin, which helps to protect the liver from damage, garlic also contains flavonoids. Flavonoids stimulate the production of glutathione. Not a clue? Well glutathione is a strong antioxidant that protects your liver and digestive system from oxidative damage. Now this doesn't mean munch on garlic bread, add garlic to your soups it's much healthier!

2. Avocado

Avocado contains lots of good fats which help your hearts health, GREAT! When it comes to detoxing it is much like garlic it contains glutathione, perfect for your digestive system and liver. Slice your avocado and add to salads, super for the summer.

3. Beetroot

Beetroot contains betalains which are recognised for there anti - inflammatory and detoxing properties. Beetroot has also been seen to give you a stamina boost, extra gym time is never a bad thing after a long weekend.

4. Watercress

Watercress has higher quantities of a lot of nutrients than we think. It contains calcium, vitamin C, iron and vitamin E, the diuretic properties of watercress will flush out and toxins and excess fluid. Get eating!

5. Yoghurt

Good bacteria is what we need! If you are feeling peckish snack on a pot of yoghurt with probiotics in to help your aid digestion and intestinal health. Be aware of yoghurt's with high sugar and sweetener contents.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"

Beans, beans, beans

Here are my top 4 chosen beans for your health!

Beans are full of nutrients which can help towards your healthy lifestyle choice. I use beans in salads, soups, stews and chilli con carne. I often replace meat with beans as they still contain great protein so perfect if you are vegetarian or just looking for a change. 

So here they are.

Number 1 is the black bean. The black bean contains Vitamin B1, protein, iron, folate, copper, magnesium, manganese, potassium and zinc.

Uncooked black beans can be stored for up to 12 months as long as they are in a dry place in an airtight container, if you are to cook the beans use them within 5 days if chilled or 3 months if frozen.

Why not try...

Black Bean and Guacamole Burritos

Calories 580

Ingredients 

- Guacamole
2 Avocados
1 clove garlic, minced
½ red onion, minced
1 Serrano chilli (seeds removed and minced)
1 lime
¼ teaspoon Salt
½ cup Cilantro, minced
1 small Tomato, diced

2 flour tortillas
1/2 cup brown rice (cooked)
1/2 can black beans
1 bag lettuce (chopped, onion and tomatoes)
1/3 cup jack cheese (moneteray)

Method
1. Remove avocado from skin and place in a bowl and slightly mash. Add in the garlic, onion, chilli, lime juice, salt, and cilantro. Stir until guacamole is well combined. Fold in diced tomatoes.
2. Spread guacamole in the centre of the flour tortilla. Place half the rice, beans, cheese, and toppings on top of the guacamole. Roll into a burrito and tuck in the ends.
3. Using an indoor grill or a panini press, heat burrito until tortilla browns on each side.
Serve with remaining guacamole or salsa.

Next up is the black eyed pea! Not the music band either. This pea contains Vitamins B1, B6, and B3, folate, copper, iron, magnesium, manganese, potassium and zinc.

Uncooked black eyed peas can be stored for up to 12 months as long as they are in a dry place in an airtight container, if you are to cook the beans use them within 5 days if chilled or 3 months if frozen.

Try slow cooked Black Eyed Peas with Ham.

Ingredients
8 oz smoked lean ham steak, diced or a ham bone
1 pound dried black-eyed peas, rinsed and soaked overnight
2 bay leaves
1 tsp olive oil
1 medium onion, diced
2 cloves garlic, diced
1 red bell pepper, stemmed, seeded, and diced
1 jalapeño chilli, seeded and minced
1 tomato, diced
1/2 tsp chilli powder
1-1/2 teaspoons cumin
salt to taste

Method

1. 1 tsp ground black pepper. Soak peas overnight in 6 cups of water. The next morning, drain peas and add to slow cooker. Add 4 cups of water, bay leaves and ham. Cover and cook on high 6 hours or until the beans are tender.

2. After 6 hours, in a large frying pan, add oil and sauté onion, garlic, bell pepper, jalapeño pepper, and tomato until soft, about 6 minutes. Add to the slow cooker and season black eyed peas generously with salt, cumin, chilli powder and black pepper.Cover and cook on high 1 to 1 1/2 more hours. Discard bay leaves and serve.

Number 3 is my favourite, the kidney bean! It contains Vitamins B1 and B3, folate, iron, magnesium, manganese, potassium, zinc and omega-3 fatty acids.

Kidney beans are perfect to add into a Chilli Con Carne.

Ingredients

5 sprays Calorie Controlled Cooking Spray
450 g Lean Beef Mince, cooked
1 large Onion, All Types, chopped finely
2 cloves Garlic, crushed
1 medium Red Pepper, de-seeded and chopped roughly
1 teaspoons (level) Chilli Powder
1 teaspoons (level) Ground Cumin
400 g Tinned Tomatoes
200 g Kidney Beans, cooked, red, drained
1 cubes Vegetable Stock Cube, beef, make up to 250ml with hot water
240 g Brown Rice, dry
80 g Fat Free Natural Yoghurt, (4 tbsp)

Method

1.Heat a large pan over a medium heat. When hot, spray with low fat spray, add the mince, increase the temperature and cook for 4–5 minutes, stirring all the time until lightly browned.
2.Stir in the onion, garlic and red pepper and cook for a further 4–5 minutes until the onion has started to soften. Add the chilli powder and cumin and cook for 1 minute.
3.Add the tomatoes, kidney beans and beef stock and season to taste. Bring to a simmer, cover and cook for 25–30 minutes, stirring occasionally.
4.Meanwhile, cook the rice according to packet instructions.
5. Serve the chilli and rice topped with a spoonful of yoghurt, sprinkled with a little chilli powder and garnished with coriander.

 

Finally lentils, they contain Vitamins B1 and B6, protein, fibre, niacin, folate, iron, magnesium, manganese, potassium, zinc.

Aubergine & Lentil Bake

Calories - 359

Ingredients 

2 aubergines, cut into ½ cm slices lengthways
3 tbsp olive oil
140g puy lentils
2 onions, finely chopped
3 garlic cloves, finely chopped
300g cooked butternut squash
400g can chopped tomatoes
½ small pack basil leaves
125g ball of mozzarella, torn


Method
1.Heat oven to 220C/200C fan/gas 7. Brush both sides of the aubergine slices with 2 tbsp of the oil, lay on baking sheets, season and bake for 15-20 mins until tender, turning once. Cook the lentils following pack instructions.
2.Heat the remaining oil in a large frying pan. Tip in the onions and garlic and cook until soft. Stir though the squash and the tomatoes, plus ½ can of water. Simmer for 10-15 mins until the sauce has thickened. Stir in the lentils, basil and seasoning.
3.Spoon a layer of lentils into a small baking dish. Top with aubergine slices and repeat, finishing with a layer of aubergine. Scatter with mozzarella and bake for a further 15 mins until the cheese is golden and bubbling.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving

Hot weather exercise tips

The hot weather has arrived so get moving! Running and cycling outside is great but make sure you are keeping your body in a healthy state while doing it. Follow my hot weather fitness tips to make sure you can get the most out of your workout.

Water- seem simple? Don't forget to keep hydrated. You will sweat more in the heat, so need to drink more water. Drink when you get up and have 2 or 3 cups 2 hours before your workout as well as while doing the activity if needed. It will be a great benefit for your body and will keep you hydrated throughout.

Get snacking on water filled foods like apples and carrots, this will give you the energy to make the most of your workout and that extra hydration for your body. Try not to work out with no 'fuel' in your body, summer sun doesn't mean no food, keep healthy eating and you will still hit those goals!

Avoid mid-day, the forecast may say it will not be to hot that day but miracles may happen. At mid-day the sun is at it's hottest point you will find more benefit exercising before 10am and after 3pm. This will keep your body protected from the sun and will stop you being over heated and drowse.

Put the dark colours away, get your brights out! Dark colours will absorb the heat, so where loose light coloured clothing.

Finally don't forget the sun cream if the weather is scorching avoided burning try using factor 30 or above.




Any more questions email us - info@richardtaylorpt.co.uk



Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving

7 fruits and Vegetables a day!

For many years now we have been told to eat 5 fruits and vegetables a day, but recently you may have seen conflict on this matter as university studies show that eating more fruit and vegetables can decrease your risk of cancer and heart disease.

So what evidence is there to show this?

Researchers have conducted a survey with 65,000 adults over 35 years of age. Researchers looked at their nutrition intake using UK regulations on portion control and compared this to mortality rates 8 years after the data was taken.  

The studies then showed the more vegetables and fruit with a balanced diet a person ate the less they were suffering with diseases such as cancer, stroke and heart attacks.

Careful choice with what you pick to eat has been shown to help decrease your risk of death from cancer or heart disease. Canned fruit or vegetables can increase your risk of death from the diseases but by choosing fresh vegetables it may lower your risk by up to 42%. Eating a vast amount of fruit such as 3 or 4 portions a day didn't seem to decrease your risk, but by having more than 7 portions of fruit and vegetables, more being vegetables, it benefits the body much more.

7 portions may seem high but by eating meals based around vegetables and snacking on fruit and vegetables instead of usual choices you will be well on your way to making a lifestyle change. 

Any more questions email us - info@richardtaylorpt.co.uk

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!

Benefits of eating lentils

Eating lentils can do a number of things for your health, so why not try and include lentils in your cooking. Try them on salads or in your home-made soups.

Suffer with high cholesterol? Lentils contain high levels of soluble fibre which help to reduce your blood cholesterol. This will reduce the risk of heart disease and stroke. Eating high fibre foods can do wonders for your heart health also lentils are a good source of folate and magnesium.

Need help with your digestion? Eat away; lentils can help prevent constipation and other disorders such as IBS.  If digestion isn't your problem but you suffer with your blood sugar, lentils can help to stabilize your blood helping those with diabetes, insulin resistance or hypoglycaemia.

Protein! If you suffer to get your protein in your diet, lentils are your answer. It’s perfect for vegetarians and vegans too.  As well as being high in protein you get an energy kick too! Lentils are full of iron, which transports oxygen through your body and helps with energy production and metabolism.

So all the above sounds good but there is one bonus.

Weight loss!

Lentils provide you with great nutrients and are still very low calorie! One cup of cooked lentils are only 230 calories, eat away!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!

Snack Attack

Feeling peckish in-between meals?  Not sure what snack can keep the weight down but also leave you feeling full? Well... have a read of my chosen snacks.

Snack on protein, if you exercise regularly and eat protein you will build lean muscle which will help your metabolism to speed up, this will lead you to burn more calories. Try eating one or two hard boiled eggs or a handful of almond, cashew or pistachio nuts they will all be a great boost of protein.

Fruit, if you want a light snack go for an apple, if you know you will need something to fill you for longer, a glass of skimmed milk and an apple will go down a treat. If hunger is really creeping in a banana and a few almonds will be perfect too.

If you have a little more time, take fresh water tuna and top it on small oatcakes. Just one or two as it is a snack.

Why not have breakfast again! If you’re eating a low calorie breakfast like porridge and water, or a 2 egg omelette just repeat it, the calories are low and it will be great to keep you full.  

If hunger isn’t what you are snacking for and just feel bored, try making yourself busy, tidy the house, exercise, plan your next workout or social plans. If this doesn’t satisfy your mind pick on salad or vegetables choose foods that calories are nearly zero, meaning you can pick away without the guilt.

My best tip is to try and drink a pint of water before you snack, the water will fill you up, just give it a go!

Sugar cravings can be a diet killer, by eating sunflower seeds, pistachio nuts, plain yogurt and strawberries, or a tiny portion of dark chocolate they will all help you to curb that sweet tooth.

Avoid processed foods, white carbs and sugary foods including sugary or fizzy drinks (the diet options are bad too)

Warning most cereal bars, yogurts or ‘diet’ snacks that contain ‘low fat’ usually are full of sugar so watch out!

Think healthy and natural and you will choose well; if it comes with a label always check it!

Need any more advice? Email me – info@richardtaylorpt.co.uk

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!

Top Tips To Help Your Diet

So you have tried everything and the weight won't budge! Starting to lose motivation and focus because he scales are showing you results.

Sound familiar?

Well have a look at my tips and see if your missing any crucial points.

1. Do not skip breakfast
Breakfast energizes you for the day, and gives your metabolism a kick-start.
2.  Avoid late night snacks
You will not need the energy the food gives you late at night, so it will store as fat. watch out!
3. Don't skip the weights
Adding lean muscle to your body will keep you toned and increase your metabolism.
4. Think before you eat
Before taking that bite, are you really hungry or are you just bored?
5. Get 8 hours a night
Sleeping will help to keep your appetite hormone at bay, so sleep away.
6. Eat the lowest calorie foods first
Eating your vegetables before your potatoes will fill you up, so if you have to leave anything on your plate it will be the highest calorie option.
7. Have a cheat meal
Keep your craving to use for one cheat meal a week, it will not destroy the diet and will help you from cheating all week.
8. Keep a food diary
Keeping track of your food can be a real eye opener and you can pin point where you are going wrong. Make sure you record everything!

Hope this helped, stay motivated and you will be amazed!
Try to exercise as much as you can for maximum results!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!

The Sugar Trap

Here is the 7th part of an article I found in the Sunday Times.

The Truth About Fruit


Fruit is not fundamentally bad for us, but the amount we are eating can be detrimental. In The Sweet Poison Quite Plan, the author David Gillespie recommends that adults eat only two pieces of fruit a day and children only one. Fruit containing higher amounts of fibre and lower quantities of fructose such as kiwis, apples, grapefruit, blackberries, pears, strawberries, blueberries, raspberries and lemons are the best choices, while bananas, watermelon, pineapple, mangoes, papayas and grapes should be avoided.

None of this matters when it comes to fruit juice, as it’s all bad. When fruit is juiced, any positives are squeezed out all that’s left is sugar, water and a bit of vitamin C. Dries fruit is even worse and often contains nearly 70% sugar.

The author of Great Brain, Dr David Perlmutter says: “Our caveman ancestors did eat fruit, but not every day of the year. A medium-sized apple contains 44 calories of sugar in a fibre- rich blend thanks to the pectin. If you juice several apples and concentrate the liquid down, you get a blast of 85 sugar calories.”

If you want to think about it in terms of grams (as a benchmark a 330ml can of Coke has 35g of sugar), the average glass of orange juice has 21g of sugar, apple juice 28g, cranberry juice 37g and grape juice 38g, and many bottles fruit smoothies contain between 20g and 35g of sugar. All of which says we shouldn't be starting our mornings or hydrating our kids with fruit juice.


However, the Plenish Cleanse founder, Kara Rosen, reassures us that not all juice is evil. “the new juice taking the market by storm is cold-pressed vegetable juice, particularly green juices, made up of ingredients such as cucumber, spinach, kale, broccoli and lettuce and low – glycemic index

fruits such as pears. The sugar content is lower than conventional juices, and due to the cold-press juice extraction method, they have other nutritional benefits.” So, go green or go water.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!

The Sugar Trap

Here is the sixth part of an article I found in the Sunday Times

How to calculate sugar consumption

Most health organisations recommend that people limit themselves to 10tsp (40g) of added sugar a day, but many researchers say it should be 6tsp for woman and 8tsp for men. Teaspoons are easier to visualise than grams, so remember this easy equation: to get the number of teaspoons, divide the number of grams by 4. So, a regular Snickers bar contains 30g or about 7tsp of sugar, a 330ml can of Coke has 35g or 9tsp of sugar. We shouldn't eat or drink manufactured sugar bombs full stop. Any food with sugar in the first three ingredients is a bad idea. Avoid foods with more than 10g sugar per portion.

keep an eye out for the next part of the article!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!

The Sugar Trap

Here is the fifth part of an interesting article I found in The Sunday Times

Carbohydrates are sugar too

Starches and carbohydrates are more of the same, I’m afraid. Our bodies process certain types of carbohydrates (the white, refined kinds) in a similar way to pure sugar, and they create an equally powerful endorphin response. Making us want them more and more. The author of Grain Brain, Dr David Perlmutter, says: “during the course of digestion, carbohydrates are broken down and sugar is liberated into the bloodstream, causing the pancreas to increase its output of insulin so glucose can penetrate cells. The carbs that trigger the biggest surge in blood sugar are typically the most fattening, for that very reason. They include anything made with refined flour such as breads and cereals; starches such as rice, potatoes and corn; and liquid carbs such as soda and fruit juice.

The scientists at Harvard School of Public Health explain: “the glycemic index ranks carbohydrates on a scale from 0 to 100, based on how quickly and by how much they raise blood-sugar levels after eating. Foods with a high glycemic index, such as white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, such as whole oats, are digested slowly, prompting a more gradual rise in blood sugar.”

Eating too many high-glycemic foods may lead to an increase risk of type 2 diabetes, heart disease, some forms of ovulatory infertility and colorectal cancer.

A piece of toast is no longer just a piece of toast. Carbs such as white bread, white rice, pretzels, crackers and bagels are high on glycemic index, while rye bread, pumpernickel bread, rolled oats, barley and quinoa fall in the low range. So although all carbohydrates are converted into sugar when digested, some are converted into more sugar than others. However, this doesn’t mean a bread-free life forever. Try flour, coconut flour, quinoa flour and flaxmeal. During the initial sugar-free week of our plan, however, try to resist carbohydrates as much as humanly possible. If you do feel the need for carbs, choose the good ones: brown rice, rolled oats, millet, quinoa, buckwheat, wild rice, bulgur and rye.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!

The Sugar Trap

Here is the fourth part of an interesting article I found in The Sunday Times


Alcohol

The sugar content of alcohol drinks varies greatly. Dry white wine and red wine have relatively low fructose content, while dessert wine and champagne contain more. Stay away from mixed drinks, which are usually laced with sugar syrups and sodas. If you must indulge in spirits, choose a “clean” mixer such as sparkling water or fresh lemon juice.


The author David Gillespie says in his book The Sweet Poison Quite Plan: “alcoholic drinks are ok for the recovering sugarholic as long as they don’t taste sweet and are not mixed with other drinks that contain sugar. You can keep the dry wines, beers and spirits, but you need to toss out the dessert wines, ports, sweet sherries, liqueurs and mixers.” But remember: alcohol is calorie dense, so if you want to lose weight, drink as little alcoholic as possible.

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!

The Sugar Trap

Here is the third part of an interesting article I found in The Sunday Times

Beware of the hidden sugar

The nutritionist and naturopath Rhian Stephenson tells her clients to check all labels of canned vegetables, breads, sauces, prepared foods and so-called “health” foods carefully. “if sugar, or a sugar pseudo, is one of the first three ingredients, steer clear.” Even though it is a long list, it ios important that you acquaint yourself with the vocabulary, much of which is made to sound healthy, organic and pure. The most common terms are: barley malt syrup, beet sugar, brown rice syrup, rice syrup, cane crystal, coconut sugar, corn sweetener, corn syrup, crystalline fructose, dextrin, evaporated cane juice, fruit juice concentrate, fruit purée, fruit pulp, agave, molasses, organic evaporated cane juice, palm sugar, raw sugar, saccharose, sorghum, treacle, turbinado sugar and xylose.

Sugar is often present in foods you don’t even associate with sweetness: pasta sauces, canned salmon, breaded fish fingers, porridge, fruit yogurt and bouillon cubes. I could scarcely find a breakfast cereal, a deli meat or an Asian cooking sauce that wasn’t loaded with added sugar. And that’s before I got to the plethora of “healthy”, “organic” and “light” products that are boosted with sugar to compensate for the lack of fat. The American dietician Susan Burke-March warns: “just because a food is labelled ‘low fat’ or ‘fat-free’ does not make it calorie-free; manufactured add sugar to increase the texture and bulk lost by removing fat.”


Jenna Zoe, author of Super Healthy Snacks and Treats, says: “craving sugary foods doesn’t make you a weak human being. We are programmes to opt for the sweet foods because, in nature, sweetness is a sign that the foods are safe to eat; it meant that early man chose juicy fruit over poisonous plants that are bitter in taste. The problem arises with processed foods, because sweeteners are used in conjunction with junky fats or hydrogenated oils. This is where the addictiveness is created. In nature, sugars and fats are not often found in the same foods.”

Keep an eye out for the next part of this fantastic article

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!

The Sugar Trap

Here is the second part of a interesting article I found in The Sunday Times

How much sugar should we eat?

Most health organisations recommend that people limit themselves to 10tsp (40g) of added sugars a day, but many researchers say it should be as low as 6tsp for woman and 8tsp for men. Teaspoons are much easier measurement to visualise than grams, so lock this easy equation in your head: divide the number of grams by four to get the number of teaspoons. To put that in perspective: a regular Snickers bar contains 27g or about 7tsp sugar, a 220ml can of Coke has 35g or 9tsp of sugar, three Oreos have 14g or 3 ½ tsp, and a chocolate-glazed Krispy Kreme doughnut has 26g or 6 ½ tsp of sugar.

We shouldn’t eat manufactured sugar bombs like that, full stop. Any food with sugar in the first three ingredients is a bad idea. Sadly, it’s not as simple as cutting out foods that you know are packed with sugar. Lustig says “The food industry has contaminated the food supply with added sugar to sell more products and increase profits. Of the 600,000 food items in American grocery stores, 80% have been spiked with added sugar; and the industry uses 56 other names for sugar on labels. They know when they ass sugar, you buy more. And because you do not know you’re buying it, you buy even more.”

So, are we actually physically addicted to the sweet stuff? Most nutritionists respond to that question with: “Try giving it up and then tell me what you think.” The chairman of the Functional Medicine Institute, Dr Mark Hyman, believes we are. “The slick combinations of sugar, fat and salt in junk and processed food have hijacked our taste buds, brain chemistry and metabolism. These foods are biologically addictive. We are held hostage by the food industry and yet we blame ourselves for not having willpower,” he says. “One animal study found that sugar is more addictive than cocaine. When rats were given the choice between cocaine or sweetened water, scientists found that most rats who initially preferred cocaine switched over.”

Sugar improves our mood by prompting the brain to release the “happy” hormone serotonin, which is exactly why we turn to it when we are happy and celebrating, but also when we are sad, lonely or tired. The problem is that what goes up must come down, and those inevitable sugar crashes just make us crave more sugar and encourage a cycle of binge eating that makes us increasingly overweight and unwell.

Keep an eye out for the next part of this fantastic article

Richard Taylor Personal Training Club

www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!

The Sugar Trap

Here is the first part of a interesting article I found in The Sunday Times

THE SUGAR TRAP

Part One

Forget diets: the real reason we are putting on the weight is all the sweet stuff hidden in our food. Cut it out and watch the pounds slip away.

The number one new year’s resolution is to lose weight, and yet we are failing spectacularly. Despite the growing list of diets - from Atkins and Caveman to the fasting or 5:2 diet – none of them ever seems to work long term. Instead, we are getting fatter. There are now 1bn overweight adults worldwide, and 200m of them are clinically obese. In Britain, a 2012 NHS survey found that more than a quarter of all adults in England are obese – rates that have risen three fold since 1980. Increasingly, however, experts here and in America are beginning to wise up to the real culprit behind our ever-increasing girths. Rather than fat, as was originally thought, it is sugar consumption has increased, so has our weight, and the more we eat the more unwell and overweight we become.

The NHS reckons the average person in Britain now consumes about 700g of sugar a week – that’s 140 teaspoons. Experts say our bodies are designed to handle only half or less a week. If you really want to look and feel better in 2014, then forget about following a diet: make quitting sugar your new year’s resolution. So what exactly is this socially acceptable drug; why is it makes us increasingly overweight and unwell; why can’t we stop eating it? Any ingredient that ends in “ose” is a sugar, and there’s a mighty long list of them: glucose, fructose, dextrose, maltose, sucrose, lactose and high-fructose corn syrup. The white granulated syrup you put in tea is harvested and refined from sugar beets and sugar cane and, like all other sugars, it has absolutely no nutritional value – no proteins, no essential fats, no vitamins or minerals. These “oses” are the emptiest of empty calories. It’s pure, refined energy. It contains a whole bunch of calories and nothing else. When we eat any form of sugar, the body deals with it in one of two ways. Either we burn it off as energy- but, given the amount of sugar the average person now consumes, it is impossible to expend it though activity unless you are Mo Fara (and I guarantee you he limits his sugar intake) – or if it isn’t burnt off, it is converted into fat by the liver and stored directly in the fat cells.

The nutritionist Amelia Freer says: “If the amount of glucose in the blood stream is above the body’s comfort zone of about 1 ½ tsp- 2 tsp at any one time – one regular coke has 9 tsp – then the hormone insulin gets produced to chauffeur the excess glucose out the blood and store it as fat. Elevated levels of insulin circulating in our bodies can be detrimental to our long-term health. Our cells can become less responsive to the presence of insulin, meaning our bodies keep needing to produce more and more insulin to get the same reaction. Eventually the cells stop responding at all. This is type 2 diabetes.”

Dr Robert Lustig, author of Fat Chance, says: “In 2011, there were 366m diabetics in the world – more than double the number in 1980.” Furthermore, the Center for Science in the Public Interest in America reports that “sugar consumption has increased by 28% since 1983, with many individual foods providing large fractions of the US Department of Agriculture’s recommended sugar limits”.

Keep an eye out for the next part of this fantastic article

Richard Taylor Personal Training Club

www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is defiantly a journey with endless rewards that are well worth achieving!