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!