Day 9 - My campaign for real food!
Tuesday, 12 August 2014
Monday, 11 August 2014
Fat Loss programme trial
All this talk about sugar and fat has come out of personal experience and the research I've been doing. Whilst I was reading up on the subject and trying a few things myself I began to put together a programme to do the same for anyone to follow.
The firs trial of this programme starts today. Well for the ladies involved it actually started last night with a little fitness 'test'. The test will be repeated each week of the programme to evidence the improvements in fitness. Weigh-ins/measurements will take place at the end of the trial to compare with the initial measurements taken this week to show improvements there too.
Once the trial group has run and I've checked the results are going in the direction planned then I'll make any alterations necessary before releasing details of the finished plan.
It is designed to be done at home, no need to get to a gym. It uses ordinary foods from the supermarket. The minimal supplements I've included in the trial are easy to get too but I will recommend sources of good quality supplies.
If you're interested in hearing more just email me (michelle.day@inspiring-fitness.co.uk) or msg me on Facebook. You could even be in with chance for a free place if you can suggest a good name for the programme that I subsequently use as I've not got a 'snappy' one thought up yet!
The firs trial of this programme starts today. Well for the ladies involved it actually started last night with a little fitness 'test'. The test will be repeated each week of the programme to evidence the improvements in fitness. Weigh-ins/measurements will take place at the end of the trial to compare with the initial measurements taken this week to show improvements there too.
Once the trial group has run and I've checked the results are going in the direction planned then I'll make any alterations necessary before releasing details of the finished plan.
It is designed to be done at home, no need to get to a gym. It uses ordinary foods from the supermarket. The minimal supplements I've included in the trial are easy to get too but I will recommend sources of good quality supplies.
If you're interested in hearing more just email me (michelle.day@inspiring-fitness.co.uk) or msg me on Facebook. You could even be in with chance for a free place if you can suggest a good name for the programme that I subsequently use as I've not got a 'snappy' one thought up yet!
Sunday, 10 August 2014
Quick and easy breakfast ideas with protein powder
Right so you're in a hurry and having trouble fitting in breakfast and there are not leftovers from last night!!!
Whilst 'real' fresh food is preferred when you're short of time protein powder can be a good substitute to ensure you get the 'full 'til lunch' ingredient at brekkie.
Try these ideas:
Protein smoothie - add a scoop of the powder to a blender along with fruit, nut butter (if you can eat it) and even cacao nibs. Add almond, rice or your choice of dairy substitute and blend. More liquid can be added if needed.
Protein pancakes - Blend 2 eggs, 2 bananas and a scoop of powder with enough water to make a thick batter. Heat a heavy based saucepan and add a little coconut oil to the pan. Add tablespoons of the batter to the hot oil and cook for about 1 min or until browned on base, flip over and cook on other side for one minute. Don't over cook as they can be dry. Spread with butter or nut butter and enjoy warm or pack for later.
On final point...you can get protein powder in lots of places. Some is whey (milk protein) based, others come from vegan friendly sources. Cheap is not necessarily good - for flavour or quality.
Whilst 'real' fresh food is preferred when you're short of time protein powder can be a good substitute to ensure you get the 'full 'til lunch' ingredient at brekkie.
Try these ideas:
Protein smoothie - add a scoop of the powder to a blender along with fruit, nut butter (if you can eat it) and even cacao nibs. Add almond, rice or your choice of dairy substitute and blend. More liquid can be added if needed.
Protein pancakes - Blend 2 eggs, 2 bananas and a scoop of powder with enough water to make a thick batter. Heat a heavy based saucepan and add a little coconut oil to the pan. Add tablespoons of the batter to the hot oil and cook for about 1 min or until browned on base, flip over and cook on other side for one minute. Don't over cook as they can be dry. Spread with butter or nut butter and enjoy warm or pack for later.
On final point...you can get protein powder in lots of places. Some is whey (milk protein) based, others come from vegan friendly sources. Cheap is not necessarily good - for flavour or quality.
Saturday, 9 August 2014
Breakfast: Of chicken, not with a chicken on the box!
Day 6 and it's breakfast time!
Day 7 will feature more breakfast news!!!!
Day 7 will feature more breakfast news!!!!
Friday, 8 August 2014
By the power of protein!
OK - so I left you hanging for a day there but here is the blog I promised on Wed...
I've been talking about readily digestible carbs and why you should avoid them but so far I've not given you an alternative way of eating.
So here goes...
Eat less sugar and wheat,
Eat more protein!
Sounds simple doesn't it? It is! Protein will keep you fuller for longer, it digests more slowly and does not cause the spike in insulin as sugars do.
Every meal should contain some of the stuff via eggs, fish or meat. If you're pushed for time you may resort to protein powders but for the most part eat real food - a palm size portion with every meal.
Tomorrow we'll look at the most important meal of the day, breakfast and deal with what is often the biggest issue with most peoples diets.
Thursday, 7 August 2014
Wednesday, 6 August 2014
Feeling sensitive?
No I don't really care about your feelings, I'm talking about insulin sensitivity.
You know that hormone the prevents you from being poisoned by glucose and stores the excess as fat. What? You didn't read yesterdays blog? Go back now and do it!!! (find it here)
Right then, so if your body becomes insensitive to insulin or 'insulin resistant' your body will produce more and more insulin as it can't use the current levels properly.
This will lead to more fat storage of ingested glucose (not just sugar itself but the components of the food you eat as it breaks down). It will also prevent the stored fat from escaping which means that you can't use it for fuel, so you get hungry and you eat and it gets stored and it can't escape and you get hungry...
How does this resistance happen? Why do our bodies not just correct the issue? Well it would appear from research I've been reading that it's due to the type of food we're now eating. Our bodies have just not evolved to know how to use it as it's not been around for long enough.
What food you ask...easily digested carbohydrates (like bread and breakfast cereals), the things that many governments have been telling us to focus our diets on for years (based on some faulty research in the 1950's). These foods breakdown too quickly in the body and cause a spike in our insulin production that after many years of eating them can lead to the insensitivity issues.
So, that's the introduction done. Next I'll be talking about what you should eat to lose fat and avoid this problem.
You know that hormone the prevents you from being poisoned by glucose and stores the excess as fat. What? You didn't read yesterdays blog? Go back now and do it!!! (find it here)
Right then, so if your body becomes insensitive to insulin or 'insulin resistant' your body will produce more and more insulin as it can't use the current levels properly.
This will lead to more fat storage of ingested glucose (not just sugar itself but the components of the food you eat as it breaks down). It will also prevent the stored fat from escaping which means that you can't use it for fuel, so you get hungry and you eat and it gets stored and it can't escape and you get hungry...
How does this resistance happen? Why do our bodies not just correct the issue? Well it would appear from research I've been reading that it's due to the type of food we're now eating. Our bodies have just not evolved to know how to use it as it's not been around for long enough.
What food you ask...easily digested carbohydrates (like bread and breakfast cereals), the things that many governments have been telling us to focus our diets on for years (based on some faulty research in the 1950's). These foods breakdown too quickly in the body and cause a spike in our insulin production that after many years of eating them can lead to the insensitivity issues.
So, that's the introduction done. Next I'll be talking about what you should eat to lose fat and avoid this problem.
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