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!