five benefits of a balanced diet
A well-balanced diet provides important vitamins, minerals, and nutrients to keep the body and mind strong and healthy. It can help ward off numerous diseases and health complications, as well as help maintain a healthy body weight, provide energy, allow better sleep, and improve brain function. A diet with balance provides the body with the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and liquids. It is important to not eliminate any essential macronutrient, such as fats or carbohydrates, but be conscious of portion control.
1. Control bodyweight
Eating a healthy variety of nutrient-dense foods leaves less room for those calorie-dense foods that typically lead to weight gain. These would be foods such as processed foods and fatty or sugary snacks that provide little nutritional value. The body has little use for these foods and will tend to store rather than use them for energy. Eating carbohydrates like whole grains, oats, vegetables, fruits, legumes, and quinoa that have a low glycemic index will allow the body to stay fuller over longer. These complex carbohydrates break down and release into the blood stream over an extended period preventing triggers in the brain to crave simple sugary snacks. Along with lean proteins (chicken, most seafood, eggs, lean cuts of pork, etc.), the metabolism can stay elevated longer limiting the feeling of hunger after a short time frame.
2. Fight off disease
When eating a balanced diet, essential nutrients will produce and help maintain key germ-fighting cells in the immune system and greatly improve vascular function. The immune system relies heavily on blood flow, so better vascular function will help provide disease fighting cells to areas of need quickly. Deficiencies in certain nutrients can impair immune system function, such as vitamin A, B-vitamins, vitamin C, vitamin E, Zinc, and Iron. A diet filled with fruits and vegetables also increases the production of infection-fighting white blood cells and materials that help prevent bacteria and infections from attaching themselves to cells in the body.
3. Increased energy
The food we eat has a tremendous impact on the energy we have throughout the day. Nutrient-dense foods will digest and therefore be released into the system over a longer period. On the other hand, easily digestible food (sugary/simple carbohydrates) will digest much quicker, causing the body to feel hungry again in a much shorter time frame. This can cause spikes in the release of energy into the bloodstream, immediately followed by lows. Ideally, the goal is to maintain energy levels through the day without these extreme highs and lows. Eating well keeps our energy on a relatively level base from morning until night.
4. Better quality Sleep
There are few things our bodies need more than sleep. It allows our muscles to recover and replenish from the day’s activities and workouts. Sleep will rejuvenate the brain and its ability to function at a high level for the next day. Without it we feel sluggish, energy levels remain low, focus and concentration levels are affected, and cravings for less beneficial food are triggered. Poor eating habits often cause stomach and digestive issues due to the toxins that may be released into the blood system. Raised acidity can also put a strain on the digestive system, making it very difficult to get a good night’s sleep.
5. Increased brain function
What could possibly be more important than our brains? We have an opportunity to keep it healthy and functioning at a high level based on our eating habits. Omega 3 fatty acids provide a number of important benefits, such as improved memory and the ability to learn. They also help fight against debilitating mental disorders, for example, depression, dementia, and schizophrenia. Foods such as salmon, walnuts, avocado, and kiwi contain these important fatty acids. Omega3s can provide long term benefits to support synaptic plasticity which is how our memory and learning are developed and possibly improved.
And…drink more water!
Water is a substance, that makes up a majority of your body weight and is involved in many important functions, including flushing out waste from your body, regulating body temperature, and helping your brain function.
what is a balanced diet?
It's a way of ensuring you eat all the required nutrients for your body to function properly. A balanced diet will not be the same for everyone. We're all different and often, individuals will require different amounts and types of nutrients. What your body needs will depend on age, gender, lifestyle, health and the rate at which your body works.
Eating a balanced diet is key in maintaining good health and keeping your body in optimum condition. A balanced diet doesn't cut out food groups; it consists of a wide variety of foods to support your body and keep you energised, motivated and healthy.
It may sound simple, but with so much information available, messages about 'healthy eating' can become unclear. Facts become fads and knowing what's good for you can be misunderstood. Here, we'll provide some general information on the foods our body needs.
Carbohydrates
This food group includes potatoes and grains such as wheat, barley and rice.
Starchy carbohydrates are the body’s main source of energy, therefore it should make up roughly one-third of your diet. Consequently, it’s important to understand the different types of starchy carbohydrates and which are the healthier options.
Research has shown that eating wholegrains (rather than refined grains) reduces the risk of stroke, type-2 diabetes and heart disease. Opt for wholegrain where possible to maintain digestive health and give you more fibre, vitamins and minerals.
Fruit & Vegetables
Fruit and vegetables are high in fibre and packed full of vitamins and minerals.
Different colours indicate different nutrients too, which each play a part in keeping our bodies healthy. This is why it’s important to eat the rainbow and embrace a variety every day.
It’s not only fresh that can make up your five-a-day: frozen, tinned, dried fruit and vegetables all count. In fact, frozen retains more vitamins and minerals, because it is picked and iced at peak ripeness, when it’s at its most nutritious and flavourful.
Dairy
Dairy is a great source of protein, vitamins and minerals. Probably the most well-known of these is calcium, which is needed for healthy teeth and strong bones. When choosing your dairy sources try and go for low-fat or fat-free options but be aware that fat-free flavoured yogurts often contain added sugar to boost flavour.
If you’re allergic or intolerant to dairy, there are alternatives that you can use such as soy, nut, oat or rice milks. Also, if you are choosing plant-based drinks, look for those that are unsweetened and fortified with the vitamins and minerals usually found in animal milks, e.g. calcium, vitamin B12 and iodine. You should aim for 3 servings of dairy per day.
Protein
Protein provides us with key amino acids, which are the building blocks of the body. Our bodies are continually building and renewing cells, and we need amino acids to be able to do this.
In the UK we usually get enough protein, but we do need to be mindful that we’re not having too much. Because only about one-eighth of your balanced diet should be made up of protein.
Different types of protein provide us with the variety of vitamins and minerals that we need to stay healthy and strong therefore, it's very important to vary your protein sources. As well as eating meat and fish, we should include vegetarian sources each week; eggs, beans and pulses, tofu, nuts and seeds are all great alternatives. When you do choose meat, buy lean cuts where you can, and limit your intake of processed meat.
You should be eating 2-3 servings of protein per day, which can come from a range of different foods. This may vary for different people depending on your specific requirements and activity level.
Fats
There are two types of fat that can be found in food, saturated and unsaturated. Unsaturated fat can help lower cholesterol and provide essential fatty acid, omega-3. Found in oily fish, such as mackerel, tuna and salmon, avocado, nuts and olive oil, unsaturated fat can also help the body absorb vital vitamins, such as vitamin A, D and E.
Saturated fat can be found in cakes, biscuits, crisps, hard cheese and pastry. Eating an excess of saturated fat can lead to health problems, it can raise cholesterol in the blood which, in turn, increases the risk of developing heart disease.
A balanced meal of roast salmon with green lentils, leeks and tenderstem broccoli
should i eat before or after i workout?
There’s plenty of evidence showing how important nutrition is for exercise, from enhancing performance to aiding recovery but it’s often confusing to know whether it’s best to eat before or after you exercise.
To answer this, you should first consider what you’re training for, as your goal could influence whether you'll benefit more from eating before or after.
Secondly, you need to consider the level that you’re training at. As an elite athlete’s needs are completely different from a beginner and probably influences how much energy from food is needed and even the quantity of meals.
And lastly, you need to think about what works for you. Some people thrive when training in a fasted state, while for others, it’s the complete opposite.
So let's workout what method is best for you.
Make sure to consider your goals and workout style
When it comes to the eating/not eating debate, workout type matters. You might make it through an hour of pilates without stomach growls interrupting your flow but you’re unlikely to make it through a 10-mile run without some kind of nutritional boost.
Longer duration endurance sports have seen evidence of improvement after a high-carb meal 3 to 4 hours before. For shorter duration workouts, the science is still mixed. Most research shows little difference in performance between fasted and fed exercise in workouts lasting less than an hour. Your best bet? If you know you’ll be putting in the time for a longer workout or really want to go all out, make sure you have enough energy with a small meal a few hours before.
Eating Before Exercise
When we exercise, our bodies need energy. This energy is supplied by fuel, either stored in our bodies (as carbohydrate in our liver and muscles, or from fat stores), or from the food we eat. If the exercise is demanding or if we exercise for a long time, we use more stored carbohydrate (known as glycogen). Studies show that carbohydrates in our diet are important in topping up our glycogen stores between bouts of exercise and when eaten before exercise sessions.
If your energy is somewhat low, or you’re doing a longer or more demanding session, consuming carbohydrate-rich foods – such as pasta, rice, cereals or fruit – around three to four hours before exercise can help provide the energy you need to keep moving.
Eating After Exercise
On the flip side, however, recent research has demonstrated that training in a fasted state, for example, first thing in the morning, before breakfast can lead to positive adaptations linked with efficient fuel use and fat burning. This doesn’t necessarily mean greater weight loss, but it could optimise fuel efficiency, which may be important for those training for a marathon to help delay fatigue. Fasted training could also have other health benefits such as improved blood sugar and hormone regulation.
But if we think about the point of training, it’s all down to how we recover and adapt from it. This is where nutrition has a significant role to play. Of course, we are aware of the important role protein plays in repairing muscles and speeding up recovery time.
But early research has shown the benefits of eating carbohydrates after exercise to restore muscle glycogen will affect our ability to train many times a week, by helping muscles recover faster, it’s also shown to affect how well we perform.
Pre workout: if you do not want to train fasted a bowl of high-protein , natural yogurt with fruit and low sugar granola is an excellent pre-workout snack. The combination of easily digestible carbohydrates from the fruit and granola will provide quick sustained energy whilst the Greek yogurt is rich in protein supporting muscle repair and recovery during exercise.
Post workout: if you are looking for a post workout snack before your next balanced meal try roasting some chickpeas. With a 1:3 protein-to-carb ratio these beans are great for releasing slow energy maintaining blood sugar levels post exercise whilst containing plant-protein for muscle repair. Plus they are packed with nutrients.
Understanding intermittent Fasting
What is Intermittent fasting?
Intermittent fasting is a dietary method that involves specific cycles of eating and fasting. Just like the common day, but with a larger focus on the time period you set for the day/week, leaving the choice of food to your own judgement. Fasting is just the process of voluntarily going without consuming any food, which we do whilst sleeping but extending that period has been known, through scientific research to have some major health benefits if done correctly.
Intermittent fasting may help you reach ketosis quicker than the keto diet alone. That is because your body, when fasting, maintains its energy balance by shifting its fuel source from carbs to fats, which is the exact premise of the Keto Diet.
There are multiple variations of the technique but the most popular methods are as follows:
The 16/8 method (Leangains protocol), involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat involves fasting for 24 hours, once or twice a week
The 5:2 diet where you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
By reducing your calorie intake throughout the day, this will help promote weight loss as long as you don't try to make up for the lost calories in your eating window. This is important to note as the fasting method isn't a diet in the sense of giving you specific food groups to eat, this is all down to your positive mental attitude and whether you can commit to the fast with a specific style
What are the benefits?
Weight loss - it opens the opportunity to drop stubborn pounds without making drastic changes to your core diet or taking on an excessive exercise regime. During the fasting period, your blood level of insulin drops significantly, and the body enters a high-fat burn mode. Don’t fear for your body eating away at muscle mass, the Human Growth Hormone is kick-started during a fasting period which facilitates muscle gain.
Insulin resistance - intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes.
Inflammation - Recent research has shown the effect Intermittent fasting has on our general health in regard to its healing properties. allowing us to recover quicker and help aid various ailments from diabetes to multiple sclerosis.
Heart health - Research has shown that in a short period of implementing the fast, we will decrease blood pressure, cholesterol drops and triglycerides, a harmful type of fat in the blood will also decrease.
Brain health - the reduced inflammation in the body helps reduce the damaged cells in the brain, stimulating brain function and facilitating communication to the brain.
Immune System - When fasting our body lowers white blood cell counts, which in turn triggers the immune system to replenish its white blood cell stores. White blood cells are a key component of your body's immune system. As soon as you start eating, your stem cells kick back in to high gear to replenish the cells that were recycled.
Frequently Asked Questions
Can I drink anything whilst fasting? Yes. You can have water, tea, coffee or any non-caloric beverages. Do not add sugar to your hot drinks and if you must add milk, then do, but keep it minimal. Drinking something like coffee is important as you can use it to suppress hunger.
Is it unhealthy to skip breakfast? No. The reason why people tell you breakfast is the most important meal of the day is to encourage those of us with unhealthy eating habits to eat something nutritious. It doesn't matter when you break your fast, as long as you consume food that will improve your overall health and wellness.
Can I work out whilst fasting? Yes. There is no reason to why you shouldn't be exercising. The only differences that may occur will be a slight decrease in energy but it's important to take the type of training into consideration. You wouldn't be able to do a marathon, but a HIIT or weight training session will be fine.
Will fasting cause muscle loss? All weight loss methods can result in losing muscle mass. That is why your approach to your diet and training is so important, like lifting weights and consuming a high protein diet. These things will keep on top of the muscle mass built.
good and bad fats
The word 'fat' is laced with many negative connotations, but the body needs various healthy fats to function properly. Fats are necessary for constructing cell membranes, insulate nerves and ensure many vitamins, including A, D, E and K, work the way they should. There are numerous types of fats, some are good for us and others not.
Types Of Fats
Saturated Fats:
Animal produce is the primary source of saturated fat, with high levels in red meat and full fat dairy and medium levels in poultry and eggs. Saturated fats are necessary for our body but only in small amounts and with a preference on the leaner and lower fat content options.
There is a lot of debate amongst the medical community, suggesting that saturated fat isn't directly linked to heart disease. And that some saturated fats may be better for you than others. This is why we must consider what our replacement is for saturated fat if we look to reduce our intake. Replacing with polyunsaturated fats will lower our risk of heart disease, where as if we replace with high calorie carbohydrates it will do the opposite.
List of Saturated Fats: Red Meat, Poultry, Whole Milk Dairy Products, Butter, Eggs, Palm & Coconut Oils
Unsaturated Fats:
Unsaturated Fats are considered the preferred fat to consume to achieve a heart healthy diet. There are two types of unsaturated fats we should consider: Monounsaturated and Polyunsaturated.
Monounsaturated Fats are in avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. Eating foods that are high in monounsaturated fats may help lower your "bad" LDL cholesterol. Monounsaturated fats may also keep "good" HDL cholesterol levels high.
Polyunsaturated Fats are a fat mainly found in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils. Polyunsaturated fat is also the main fat found in seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids.
List of Unsaturated Fats: Nuts, Seeds, Avocado, Various Oils, Fish.
Trans Fats:
Short for “trans fatty acids,” and appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you.
Like saturated fat, trans fat can raise LDL (bad) cholesterol and suppress HDL (good) cholesterol levels. Doctors have also linked trans fats to an increased risk of inflammation in the body. This inflammation can cause harmful health effects that may include heart disease, diabetes, and stroke.
List of Trans Fats: Margarines, Cake, Doughnuts, Pastries, Ice Cream, Bread & Various Fast Food.
Tips for adding more healthy fats to your diet
Limit your intake of saturated fat. By replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions. But don’t make the mistake of replacing saturated fat with refined carbohydrates and sugary foods.
Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
Create your own salad dressing. Skip the bottled, creamy salad dressing and make your own with heart-healthy oils, like olive oil, walnut oil or avocado oil. Mix two parts oil with one part vinegar, add your favourite herbs and enjoy!
Combine seeds with meals. Stir ground flaxseed into your cereal, smoothies, yogurt & pancake batter. Flax seeds are a great source of heart-healthy omega-3 fats. Chia seeds, pumpkin seeds and sunflower seeds can all be incorporated in various meals with added nutritional benefits.
Add avocado to things. Avocados are a delicious fruit, which has become very popular in recent years, is chock-full of monounsaturated fats. Avocados can be added to many recipes without too much prep time, as a spread on your sandwich or sliced on your scrambled eggs, salad, or entrée.
Nuts are the perfect snack. Nuts are high in both types of unsaturated fats (mono and poly). Nuts are also high in other healthy ingredients, such as fibre vitamins, minerals, and protein. A handful of nuts can make a satisfying snack, or they can be added to a salad. But due to the high calorie content should be consumed in measured quantities.
Healthy fats: extra virgin olive oil, avocado, salmon fillet, ground flaxseeds, walnuts
What Are BCAAs and Should I Be Using Them?
We all know there’s no cheating when it comes to getting stronger or faster, as that comes from training and hard work. But that doesn’t stop us from looking for an edge and wondering if special supplements could help improve our performance.
That’s where BCAAs, or branched-chain amino acids, come in. You’ve probably heard about these at the gym, or maybe in your run club, or maybe you’ve even heard of pro athletes using them. But what are they, exactly? Should you be taking them?
What Are BCAAs?
First, a quick refresher on amino acids: They are the building blocks of protein, which helps your body build muscle, repair muscle damage, and regulate immune function, among other things. While there are 21 amino acids in total, nine are essential. They're essential because your body can’t produce them, but you need them to live. BCAAs are three specific essential amino acids that inhibit muscle protein breakdown and aid in glycogen storage: leucine, isoleucine, and valine.
Because BCAAs are essential, you have to get them from your diet. “Any complete protein will contain all amino acids, and therefore BCAAs.
Examples of complete proteins include animal-sourced products such as:
· Eggs
· Meat
· Poultry
· Fish
· Dairy
You can also find BCAAs in other plant-based protein sources such as:
· Peanuts
· Chickpeas
· Lentils
· Quinoa
· Whole grains
Benefits of BCAAs
If consume BCAAs easily through your diet, why take supplements? People take BCAA supplements for a number of reasons, including reducing muscle soreness, increasing power output, increased time to exhaustion, decreased lactate production, and weight loss.
What makes BCAAs unique is that they can be oxidised in the muscles for fuel. They work to prevent muscle breakdown during exercise, and are beneficial after exercise by stimulating muscle building and promoting recovery. So when your glycogen stores run low, your body turns to BCAAs for fuel.
These three amino acids make up approximately one-third of muscle protein, while other amino acids are metabolised in the liver, BCAAs bypass the liver and head directly to muscles located away from the core, which could aid in energy production. Research has even linked BCAA consumption to increased resistance to fatigue, reduced muscle damage, and increased muscle mass.
With those kind of benefits, it’s no wonder supplements sound appealing. But the reality is, most people get enough BCAAs from the food they already eat. People who aren’t eating enough protein or carbs may benefit, but it’s much more effective to make diet corrections than try to supplement your way to peak performance.
How to keep on track with your health and fitness goals
Do you find it hard to stay on track with your health and fitness goals? The reasons for this are varied, but some common factors include: setting unrealistic goals, lack of motivation, plan, structure, or support/accountability. General life (work, family, etc.) can also get in the way too.
However, with proper planning, realistic goal-setting, and support, people can increase their chances of sticking to their fitness goals throughout the year. Here we set out seven ways that can help you to keep ‘going’.
Treat every day as a recalibration
Ask yourself what can you improve on. Picking a sensible aspirational body shape or fitness goal which you want to work towards and having a motivational picture/reminder on display.
Create a routine
Schedule your workouts in advance. Using a workout programme is not only a useful guide from exercise to exercise but also a means to jot down your notes on performance, in order to track progression.
Monitor progress
By tracking progress you can clearly see how far you have come and how close you are to achieving your goal. This can help keep you motivated and focused. It also helps identify patterns, or potential areas for improvement in your overall fitness journey
Focus on the benefits
Remember the reasons you started your fitness journey and celebrate the small wins. Focusing on the weekly/ monthly improvements will help you build momentum. Viewing setbacks as opportunities for learning will help you feel empowered (even if things aren’t going as planned).
Embrace variety
Incorporate different types of exercise into your routine to prevent boredom and maintain excitement.
Reflect, adjust and be kind to yourself
If you have strayed from your goal, take a moment to reflect on why, identify any barriers or challenges, making necessary adjustments to your approach. Remember to be kind to yourself as everyone experiences setbacks.
Speak to a somebody
Seeking out advice from someone who is qualified in the field will give you the confidence that you are taking steps forwards rather than backwards. Connecting with a friend or family member can also help keep you on track and provide encouragement.
The IMPORTANCE OF YOUR DAILY STEP COUNT
When it comes to being fit and healthy, we’re often reminded to aim to walk 10,000 steps per day. This can be a frustrating target to achieve, especially when we’re busy with work and other commitments. Most of us know by now that 10,000 steps is recommended everywhere as a target to achieve and yet where did this number actually come from?
Why 10,000 steps specifically?
For many, 10,000 is a reasonable target because it's ambitious but attainable. However, depending on your lifestyle, 10,000 may seem like quite a mountain to climb. If you struggle to reach even 5,000, set a lower goal to start with and then work your way up that mountain of a challenge.
The number 10,000 established itself in the 1960s when a Japanese company started selling pedometers called manpo-kei, which literally translates to "10,000-step meter." Later, studies confirmed that people who take 10,000 steps have lower blood pressure, more stable glucose levels and better moods. The number quickly caught on.
What are the benefits?
There are plenty of benefits of walking more. The Heart Foundation says walking can:
· Boost your energy
· Help aid relaxation and clear your mind
· Provide a sense of achievement and satisfaction
· Improve confidence and mood
· Help manage your weight
· Promote healthier blood cholesterol and blood pressure
· Build stronger bones and muscles
· Reduce your risk of heart attack
How to make a start?
Most importantly, you do not have to complete all 10,000 steps in one go. That is definitely not the purpose of the challenge. The best way to both initially approach and implement it into your working day, is to break it up throughout the day in ways such as:
· Take the stairs or a longer route to your destination.
· Take a moving break or post meal walk.
· Introduce walking meetings with colleagues or Pacing the office during a business call
· Drink lots of water (as many trips to the bathroom the better).
There are plenty of ways to keep a track of your daily steps, whether it be an application on your mobile phone or a fitness tracker (smart watch or monitor). Even if you start off by committing to it a couple of days a week, it's a great start in the right direction.
Common misconceptions in the world of fitness
Whether you want to tone up, slim down, or boost your mood, you’ve likely taken a stab at tweaking your fitness routine. Unfortunately, there’s a lot of fitness advice out there that won’t help you meet your goals and could actually do more harm than good. Here we bust the most common fitness misconceptions.
Static Stretching Before A Workout Is A Good Warm Up
Static stretches used as a warm up has been drilled into us since primary school. But it’s actually a counter-intuitive move. Static stretching can actually tire out a muscle rather than warming it up and will lead to a small drop in performance rather than an improvement.
Most people stretch before a workout so that they can avoid injury or reduce post exercise stiffness, but static stretching beforehand will have no positive effect on either of these. It may even increase the chance of injury. Instead of static stretching you might want to consider dynamic stretching, some light cardio, or adding some practice sets to your routine.
Not feeling sore means you didn’t get a good workout
Muscle soreness comes from micro tears in muscle, mostly from new exercise or stimulus. You will usually feel a lot of muscle soreness when starting a new programme or exercise regime as your body is pushed beyond what it is used to. These micro tears are necessary for your muscles to grow but require adequate rest and nutrition for your body to repair and re-build your muscle fibres.
The stronger you get and the more your body adjusts to the new stimulus, the less soreness you will experience so that’s not to say you didn’t get a good workout. You shouldn’t be feeling sore after every workout and you certainly shouldn’t feel pain. There’s a fine line between challenging yourself and hurting yourself so make sure to find that right balance.
Cardio is the number one way to lose weight
If your goal is weight loss it’s important to remember that you will likely not only be burning fat but losing muscle mass too. By including weight training into your routine alongside cardiovascular activities you can help to offset the rate of muscle mass loss. Your muscle mass can influence your metabolic rate, which influences how many calories you naturally burn at rest. Therefore, although cardio does appear superior over weight training in regard to initial calories burnt, weight training has been shown to increase the calories burnt after an initial exercise period. Furthermore, weight training also provides lots of other health benefits that you may not get from cardiovascular exercise, such as improving strength and bone density.
You must train body parts separately
Exclusively doing single body-part training is for those who are only interested in looking good and are not interested in functionality or performance. Isolation and single-joint exercises don’t maximize functional strength and may not even be the best strategy for building muscle in the long run. Even if your goal is hypertrophy alone, training muscle groups two to three times per week could be more beneficial than one exhaustive day per body part. If you want muscle that looks great and works for you, include multi-joint, compound moves like squats, deadlifts, lunges, pull-ups, presses and carries in your routine.
Weight training makes women big and bulky
Weight training can make you bulk up if you have the XY chromosome and it’s your distinct intention to build huge muscles. Even then, it’s no easy feat to gain muscle. It takes time and effort, a carefully compiled scientific training program and finely tuned nutritional strategies.
Sit ups and planks will get rid of your belly
There's no such thing as spot reducing or burning fat off a particular body part. It’s physiologically impossible. When you lose body fat, it comes off the body in a predetermined genetic pattern similar to how you gain the fat, except in a reverse order. When your body is in fat-burning mode, fat comes from all over the place - your arms, calves, thighs, abdominals, face, forearms, etc. Spot toning, on the other hand, does work, and resistance exercises will strengthen the targeted muscles.
The best method for reducing overall body fat is the age-old tried and tested combination of cardiovascular training, resistance training and limiting your calorie intake. Results come from doing these three things with persistence and consistency.
What we can take from this
The fitness industry is becoming more and more popular due to how accessible it's been made. Now we can access workouts through social media, fitness applications and youtube videos, meaning that there is more and more information out there regarding diet and fitness. Not all of the information unfortunately is accurate and these myths have always and will likely always be circulating throughout the industry. The best we can do is to read various contrasting articles to widen our knowledge or consult with professionals, in order to meet the targets you've set for yourself successfully.
The negative effects poor posture can have
Having bad posture is usually something that develops over time, and if not corrected, it can lead to some serious negative side effects.
Over time, poor posture can alter the shape of a person’s spine. When this happens, the spine, which is built to naturally absorb shock and maintain proper balance, is completely compromised and will not function as it should. There are plenty of negative effects that occur as a result of poor posture.
Poor Digestion
If you work a desk job you know how easy it is to let your neck and shoulders slouch over your chest and abdomen. Nonetheless, it is essential that you try your best to keep your back straight. Sitting in a slouched position compresses your abdominal organs, including your digestive tract. Over time, this can really affect your metabolism and ability to process food correctly.
Increased Risk of Cardiovascular Disease
Slouching puts the same pressure that it puts on your stomach, which squeezes both your heart and lungs. Poor posture impairs circulation, which makes it harder for your heart to do its important work. Researchers even showed that the posture people use when they spend time on a smartphone reduces respiratory function. Altogether, this means that bad posture reduces the oxygen that gets to your tissues.
Back Pain
One of the most common effects of bad posture is chronic back pain, usually because of disc degeneration, or simply from the excess pressure being suffered by the spine. Disc degeneration occurs when the disks between the vertebrae thin out and lose their cushioning. But can also lead to aches and pains throughout the back, so you should keep log of when and where they occur.
Nerve Constriction
As the spine and other bones alter their position due to the long-term effects of poor posture, the skeletal system begins to come into contact with surrounding nerves and “pinch” them. These pinched nerves can cause neck and back pain, but they can also cause pain in what seems to be unrelated areas of the body.
Poor Circulation
Our body was made to move fluids and gases and when you sit all day with poor posture, you’re preventing your body from getting the necessary circulation it needs. Prolonged sitting, especially with your legs crossed, can cut off the flow, increase pressure and even cause varicose veins.
Self awareness is the best tool to check-in and assess whether we are slouching, hunching over a computer or simply just not standing up straight. It's something that can be fixed promptly with awareness, using mobility exercises and increasing strength and flexibility. But some effects can be far more serious and will need to be addressed and not ignored. There unfortunately are those of us who as a result have spinal deformities or varied injuries in our back that may of even started to effect other parts of our anatomy. For those specific people, we can only urge you to see a health professional, in order to workout what the best method of rehabilitation is.
A few exercises you can do to help maintain a healthy spine day-to-day are: cat cow movements, cobra pose, seated twist and bridge pose - be sure to read our other article on tips and form for these exercises.
Importance of staying hydrated & Dangers of dehydration
Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. This is why water is essential for overall good health.
Signs that you're becoming dehydrated
The first symptoms of dehydration include thirst, darker urine, and decreased urine production. Urine colour is one of the best indicators of a person’s hydration level, clear urine means you are well hydrated and darker urine means you are dehydrated. However, it is important to note that, particularly in older adults, dehydration can occur without thirst. This is why it is important to drink more water when ill, or during hotter weather.
As the condition progresses to moderate dehydration, symptoms include dry mouth, lethargy, weakness in muscles, headache, dizziness. More severe levels of dehydration include not urinating or having very dark yellow coloured urine, very dry skin, feeling dizzy, rapid heartbeat, rapid breathing, sunken eyes, sleepiness, lack of energy, confusion or irritability and fainting
Treatment For Dehydration
Dehydration must be treated by replenishing the fluid level in the body. This can be done by consuming clear fluids such as water, clear broths, frozen water or ice pops, or sports drinks (such as Lucozade) but some people may require intravenous fluids in order to rehydrate. People who are dehydrated should avoid drinks containing caffeine such as coffee, tea, and sodas.
Prevention is the most important treatment for dehydration. Consuming plenty of fluids and foods that have high water content (such as fruits and vegetables) should be enough for most people to prevent dehydration. Be cautious about doing activities during extreme heat or the hottest part of the day, and anyone who is exercising should make replenishing fluids a priority.
How much water should I drink per day?
Each individual’s needs are unique to them and depend on their health, age, size and weight, activity levels, the type of job they do and the climate they live in. Drinking little and often is the best way to stay hydrated.
In the UK health experts advise to aim for 6-8 glasses of water and other liquids each day to replace normal water loss which is around 1.2 to 1.5 litres.
Water, lower fat milk and sugar-free drinks, including tea and coffee, all count. But water is preferred as the other alternatives tend to produce urine quicker, meaning that you will start entering a stage of dehydration if your water intake isn't sufficient.
If you are exercising or generally active you should make sure to increase the amount to account for the water leaving your body through sweat.
Five stretches to help improve posture
Cat Cow Movements - These gentle spinal movements are an excellent way to warm the body up for more difficult postures, while releasing stiffness in the mid back.
Passive Backbend - After a long day at work, a passive backbend can help relieve tension. Hold this pose for as long as you like, preferably for at least three minutes. Incorporating this stretch into your daily routine will dramatically increase back flexibility, reduce tension, and improve your posture.
Seated Twist - During the twist, keep the spine long by sitting up straight. Twists are designed to elongate the spine, but the turning action can compress the vertebrae if the back is rounded. Many try to access a deeper twist by hunching over, but to access the true benefits of the posture, keep the spine long.
Cobra Pose - It can be tempting to use the arm muscles to access a deeper backbend, but focusing on engaging the back muscles is a more effective way to release back tension and build muscle to improve posture. Improved posture will help tension from accumulating in the back.
Bridge Pose - Another gentle back opener and strengthener, Bridge Pose also gently opens the front body. This pose places slight pressure on the neck. Be sure to keep your gaze up to a single point on the ceiling, refraining from turning your head.
Health Benefits Of Taking A Cold Shower
We are all no strangers to jumping into a warm shower, as we find it relaxing. We feel hot water cleans our skin better and let's face it as soon as we take our layers of clothing off we feel a chill in the air. But is that natural? or is that something we condition ourselves to do.
The reason we should ask ourselves this question, is because there is a lot of research out there that suggests a cold shower is the key to many health benefits. We recommend having 30 seconds of cold water exposure at the end of a normal shower is a good starting point which you can build up from if you want to. So, what are the benefits?
Reduced Stress Levels - Regularly taking cold showers imposes a small amount of stress on your body, which leads to a process called hardening. This means that your nervous system gradually gets used to handling moderate levels of stress. The hardening process helps you to keep a cool head, the next time you find yourself in a stressful situation.
Higher Level Of Alertness - Cold showers wake your body up, inducing a higher state of alertness. The cold also stimulates you to take deeper breaths, decreasing the level of CO2 throughout the body, helping you concentrate. Cold showers thus keep you ready and focused throughout the day.
More Robust Immune Response - Scientific studies have found that taking a cold shower increases the amount of white blood cells in your body. These blood cells protect your body against diseases. Researchers believe that this process is related to an increased metabolic rate which stimulates the immune response.
Increased Willpower - It takes a strong mind to endure the cold for extended periods of time. By incorporating cold showers into your daily routine, you are strengthening your willpower.
Promotes Weight-loss - Research has shown that cold showers (and exposure to cold in general), in addition to increasing metabolic rate directly, stimulate the generation of brown fat. Brown fat is a specific type of fat tissue that in turn generates energy by burning calories. Cold showers, then, are an effective tool for people who are looking to lose a few pounds.
Wim Hof The Iceman
Wim Hof is a dutch extreme athlete, who got his nickname 'The Iceman' by breaking a number of records related to cold exposure including climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle barefoot, and standing in a container while covered with ice cubes for more than 112 minutes.
Using 'cold, hard nature' as his teacher, his extensive training has enabled him to learn to control his breathing, heart rate, and blood circulation and to withstand extreme temperatures.
The Wim Hof Method is built on three powerful pillars: Breathing technique, Controlled exposure to cold and Commitment. Together, they form a life-changing method that provides you with the means to cope with numerous stresses and challenges. Many people from all over the world, including celebrities and professional sports athletes, are already benefiting from the Wim Hof Method.
Breathing Technique - The first pillar of the Wim Hof method. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialised breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.
Cold Therapy - Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins, which are the feel good chemicals in the brain that naturally elevate your mood.
Commitment - The third pillar of the Wim Hof method is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.
Please make sure to research before trying anything as we have to understand that all of our bodies react significantly different from one another. Ensure you are aware of the possible side effects before trying anything.
How much caffeine is too much?
If a caffeine kick is part of your morning ritual, you’re not alone around 80% of us take some form of caffeine each day. In the fast-paced modern world, our reliance on caffeine has only increased. But how exactly does this potent pick-me-up impact on our health and how much caffeine is too much?
Caffeine is absorbed rapidly in the human body, taking about 45 minutes to an hour to be completely absorbed. The effects of caffeine on human health have been very well studied, and though most of us consume caffeine to enhance concentration and wakefulness, it can have both positive and negative effects on many other aspects of our mental and physical health. Here are a few ways caffeine could have an impact on you:
1. Caffeine boosts athletic performance
Because caffeine works on the nervous system, it affects the way your body perceives things like maximum muscle power and physical exhaustion.
Just 100mg of caffeine (or a cup of coffee) before physical activity helps to increase endurance so that you can last longer while cycling or running before feeling fatigue. Taking caffeine can also change your pain thresholds so that you can push your muscles harder without experiencing distress.
2. Improves microbiome diversity
Your gut microbiome contains trillions of microorganisms. And having a diverse gut microbiome is associated with good health. Studies have found that drinking coffee is associated with increased abundance of certain beneficial bacteria, such as Lawsonibacter asaccharolyticus, and changes in the composition of intestinal microbiota.
ZOE’s PREDICT studies found that coffee drinkers tended to have more diversity in their microbiomes. One possible explanation has to do with the soluble fiber and prebiotic properties in coffee that feed beneficial gut bugs.
3. Caffeine may heal damaged cells
Coffee is a good source of antioxidants, which are compounds that help prevent and repair damage to cells and genetic material around your body.
Research has shown that coffee is a significant source of polyphenols, a type of antioxidant, in many people's diets. Polyphenols also help fuel your “good” gut bacteria.
However, individual responses to coffee consumption may vary, and moderation is key when incorporating coffee into a healthy diet. It is important to take note of some of the ways caffeine can negatively impact you if not careful.
1. Caffeine may disturb sleep
People who consume caffeine close to bedtime may find it harder to nod off due to its wakefulness effect. The good news is that it’s easy to prevent caffeine from disturbing your sleep by regulating when you choose to take in caffeine.
It takes about 2.5 to 4.5 hours for the average person to process half the amount of caffeine they ingest, and this half-life of caffeine changes with our lifestyles, smoking speeds up caffeine metabolism, while taking oral contraceptives can slow it down.
A good rule of thumb is to stop taking caffeine-containing food and drinks at least 6 hours before you usually go to sleep.
2. Caffeine can have a negative impact on mental health
Caffeine can impact mental health and anxiety in different ways depending on how much is consumed. In low doses, it may actually help to improve mood and reduce anxiety or depression, but taking too much caffeine can make people feel jittery or tense, so it’s best to check how you’re feeling before deciding on whether another coffee is the right call.
3. Caffeine addiction and withdrawal
Given the positive effects that caffeine can have as a stimulant, caffeine activates many of the same behavioural and neuropharmacological mechanisms that are activated by other reinforcers, including other drugs of abuse. A small percentage of the population develops a caffeine use disorder. The absence or reduction of coffee consumption in these individuals results in a caffeine withdrawal. You may want to cut back if you're drinking more than 4 cups of caffeinated coffee a day (or the equivalent) and you have side effects such as: Headache, insomnia, nervousness and irritability, fast heartbeat, muscle tremors, frequent urination or inability to control urination.
Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, even small amounts may prompt unwanted effects, such as restlessness and sleep problems. How you react to caffeine may be determined in part by how much caffeine you're used to drinking. People who don't regularly drink caffeine tend to be more sensitive to its effects.
In summary:
Caffeine affects us all differently, and we all have our own tolerance to its effects depending on our genes and our lifestyles. It’s difficult to gauge how much caffeine is too much, but as long as you know your limits, and avoid taking too many caffeine supplements, there’s no reason to fear that your caffeine fix is getting in the way of your health. In fact, there are many antioxidants and other compounds in coffee, so drinking a cup or two a day might well actually be good for you.
Salads aren’t just for summer
Winter edition!
During the winter months there are still plenty of delicious and nutritious salad recipes available using seasonal produce. Incorporating seasonal foods into your diet can help support your health and wellness while enjoying the best flavours of the season.
Citrus fruits: Grapefruits, lemons, limes, blood oranges, and kumquats are at their peak during February. They are packed with vitamin C and antioxidants, making them perfect for boosting your immune system during the winter months.
Winter greens: Leafy greens like Swiss chard, kale, and collards are in season and provide a great source of vitamins and minerals.
Cruciferous vegetables: Cauliflower, broccoli, and Brussels sprouts are also at their best in February. These vegetables are high in fiber and contain compounds that may help reduce inflammation and protect against certain types of cancer.
Root vegetables: Beets, parsnips and sweet potatoes are all in season and provide a rich source of complex carbohydrates, fiber, and nutrients.
Winter Greens, Beet and Orange Salad with Lemon Vinaigrette (serves 2-3 as a side)
Prepare the vinaigrette by combing the ingredients in a jar. Close the lid and shake well.
2x tbsp olive oil
Big squeeze of fresh lemon
1/2 tsp organic honey
1/2 tsp Dijon mustard
Salt and pepper, to taste
On a large plate add the sliced beets, orange and greens. Top with walnuts and goats cheese.
Drizzle the vinaigrette on top and serve with your choice of protein (pairs well with salmon or crab)
Creating healthy habits
Creating a healthy habit that lasts is not easy but consistently incorporating the behaviour into your lifestyle and daily routine is key. It takes time, practice and patience. In this article we set out helpful tips in creating healthier habits.
Here are six tools to turn into habits to help you look and feel at your best:
Drink a minimum of 3 litres of water per day (for extra hydration after exercise add electrolytes to your water)
Eat protein with every meal - a variety of plant and animal will mean that you get in the extra nutrients
If you’re not on a low calorie diet get small amounts of healthy fats into each meal e.g. avocado, nuts, olives, seeds, cacao, coconut products
Stick with lower GI carbs, ideally after training and before bed this keeps blood sugar balanced and improves brain function
Increase fruit and vegetable intake with each meal and snack replacement, they are generally lower calorie and make your plate look more substantial
Include more NEAT (non-exercise activity thermogenesis) activities into your day, such as, taking the stairs instead of the escalator or getting off the bus one stop earlier.
Tash, our co-founder and personal trainer on a run, a habit she has formed and enjoys
Knowing where to begin can be the hard part. We recommend using the SMART technique to set a specific goal (Specific, Measurable, Achievable, Relevant, and Time-Bound). By defining these parameters at the start of your journey it helps ensure that your objective is attainable within a certain time frame.
Consistency is key when it comes to achieving healthy habits. This comes down to building good habits into your lifestyle and daily routine.
Remember, forcing yourself to run if you hate running or eat food you simply don’t enjoy will have a negative impact on your mood and ability to sustain that habit. That is not to say you shouldn’t try new things as they could be beneficial to you but make sure your plan is realistic. Correct education regarding nutrition and what it takes to keep the body healthy will help you make the right choices.
Using an app, notebook, or watch may help you monitor your fitness progress and stay on track with your goals as you will be able to track habits such as steps, sleep, diet. Holding yourself accountable is another method of staying on track (tell friends and family, have a training partner, hire a personal trainer) so when you feel like you can’t you have someone who can put things into perspective and give any needed motivation.
And, if you fall off track for a day, don’t be too hard on yourself, it happens to everybody. Just don’t let it turn into a week of being off track and get back to being consistent with your healthy habits the next day. Take things day by day and keep focusing on what you can do to keep your future self happy and healthy.
staying active through the holidays
Over the holiday period many of us fall out of our regular exercise routine, inevitably we eat more and move less. We recommend finding a balance! Here are seven body weight exercises that you can do wherever you are and in a short amount of time. There is no need to do all seven in one go but pick at least three which target different muscle groups that way you will be working the whole body. Try the different variations of each exercise depending on your current strength and training goals.
Squats
Squats strengthen muscles, tendons, bones, ligaments around the legs. Try mixing it up with clock squats, changing the width of your legs or incorporating a pulse/ pause. This will help maintain lower body strength over the holidays without needing weights or a gym.
Press Ups
The press up is a staple exercise for body weight training, helping build muscle and strength throughout the upper body and the core. By elevating your feet you’ll apply the necessary bodyweight to increase the resistance for your arms to have to push back up.
Burpees
A burpee is a great way of getting your heart rate up and creating calorie expenditure. By adding a jump at the highest point and a press up at the lowest we are creating a greater range in movement and will be exhausting the whole body.
Glute Bridges
The bridge is great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from. You should feel the burn in your glutes and your hamstrings if you’re doing it correctly.
Start with both feet planted on the floor and progress to the single-leg glute bridge, which halves the number of grounded legs to double the difficulty.
Mountain Climbers
Mountain climbers are explosive increasing your heart rate and cardiovascular fitness. You’ll engage multiple muscle groups at one time making the exercise an effective way for strengthening arms, back, shoulders, core and legs.
Lunges
Lunges require mobility through the hips, knees, ankle, feet and toes. Doing lunge progressions with proper form can increase mobility in these areas and work the entire lower body. Lunges work one leg at a time, meaning each leg works harder. This also mimics the way our body works throughout most of our day.
By elevating the trailing leg and leaning the torso on your dominant knee you’ll be attempting a Bulgarian split squat which is a great variation of the lunge.
Plank
From your rectus and transverse (deep) abdominal muscles to your erector spinae, you'll build strength throughout your whole core. And yes, your core includes your lower back muscles, too. With correct form and a perfect neutral spine attempt a longer hold or add more dynamic movements, like a shoulder tap or plank rotation, which allow the rest of the body to work harder.
If you find it impossible to find time for exercise then experiment with creative ways to move your body, for example: clean the house with pace, play active games with kids or friends in the garden, volunteer to walk the dog or walk to the shops, refresh the position of the heavy items of furniture around your home or if away from home go for a walk and explore the surrounding area. Remember every little counts!