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"