Beat the Munchies with These 5 Healthy Snacks

Ever get the feeling that you are not hungry but need something to chew on?

I get that feeling quite often and hence have found ways to satisfy my cravings without doing much damage. So when chewing gum just doesn't cut it or that new blockbuster calls for something more crunchy, it's time to bring in these good guys:

1. Air Popped Popcorn

Image courtesy of Grant Cochrane / FreeDigitalPhotos.net

Popcorn often gets a bad rep, but it's the additives that are harmful. If you get rid of the sugar, fat and excessive salt, popcorn is actually a very healthy snack packed with fibre (which is good for the digestive system). Invest in a home popcorn maker, which can cost as little as £10, and make your own delicious snack by adding healthy fats, such as olive oil, and spices, like sea salt and pepper.

2. Coconut Pieces

Coconuts are packed with a lot of healthy nutrients, including iron, manganese, vitamin B6 and C as well as lauric acid which increases good cholesterol levels. So why not grab yourself a pack of fresh crunchy coconut pieces (sold in most big supermarkets), lay back and enjoy that film.

3. Kale Crisps

This green superfood makes for a great alternative to our much beloved potato crisps.The best part is that it is really easy to make at home - you just need cut and washed kale (sold in most supermarkets) a bit of olive oil and your favourite herbs and spices. Place the kale on an oiled tray, sprinkle with herbs and spices and cook under high heat for a few minutes (no more than 5!). If you are out and about you can grab a pack of slow dried kale and flaxseed crisps from Pret-A-Manger.

4. Berries and Grapes

Image courtesy of Ambro / FreeDigitalPhotos.net

Craving for something sweet? How about a small bowl of blueberries and grapes? Not only are those deliciously sweet, but they are packed with all the nutritious goodness of fruits. The antioxidant blueberry and the grapes' phytonutrients (such as resveratrol) boost longevity, amongst other health benefits.

5. Nuts and Dried Fruits

Image courtesy of Cary Brass/ flickr.com

The nuts are packed with crunchy proteins and minerals, whilst the dried fruits add a burst of sweetness. What more could you ask for? Be careful, though, as nuts tend to be high in calories. It's best to opt for raw or baked and unsalted varieties.

Happy munching and crunching everyone!

Can You Read the Pimples on Your Face? An Introduction to Face Mapping.

One would think that living in a hotel for almost 2 months is the epitome of (middle-class) high life. I'm talking about the free buffet breakfast, daily room cleaning and endless hot showers which I would never normally have at home.

Alas, it is not as glamorous as it seems. As my work schedule in Russia has been very hectic, I have only used  my hotel room for the little sleep I can get. What's worse is the gluttony taking place every morning at breakfast. It is free food after all, how can I say no?

Well indeed, I said no 10 days ago. Not only because I was diagnosed with gastritis but also because my face and body were telling me it's time to stop. I need more sleep. I need more exercise. And I need to eat properly.

Wait, did you read that? I said "my face and body". Why face? Believe it or not the little nasty zits we get from time to time can tell you a lot about what you are doing wrong. How? By using something called face mapping analysis. Originating from traditional Chinese medicine, face mapping links specific facial areas with organs. Let's take a look.

Zones 1 and 2 indicate problems with the digestive system.Have you been eating a lot of fatty or processed food? Pimples in this area indicate it is time to cut out these bad boys and cleanse your diet with antioxidant green tea and plenty of water.

Zone 3 is linked to the liver. Once again, if you have overworked this vital organ by eating greasy food and downing loads of booze it is time to stop. Cut dairy, fatty foods and alcohol and increase exercise. If this doesn't help banish spots in this area, look into food allergies and intolerances - this is where they show up first.

Zones 4, 5, 7 and 8 along with dark circles under the eyes may be telling you that your body is dehydrated. Help you kidneys and drink up (water, of course!)

Pimples on your nose? Zone 6 is linked with the heart. Reasons for pimples here could be high blood pressure and low vitamin B levels - decrease spicy foods and meat intake, eat more good fats (e.g. fish and nuts) and get more fresh air. This area is also full of dilated pores, so ladies make up should always be clean!

Are you a smoker? Suffer from allergies? You may notice a lot of spots in zones 9 and 10. These areas are linked to the respiratory system. So put the cigarettes down, get more fresh air and go for long walks regularly. If neither smoking, nor allergies are the cause of pimples here don't let your body overheat by eating cooling foods like watermelon and peppers and cutting down on sugar.

Oh, don't we all hate those zits on the chin or along the jaw line! Zones 11 and 12 indicate hormonal imbalances and pimples in these areas are often caused by stress. Sadly, there is little we can do here, but eating and sleeping well, drinking plenty of water and exercise should help.

Zone 13 is linked to the stomach. If you get spots in this area regularly consider a detox or adding more fibre to your diet. Herbal teas may also be of great benefit.

And finally pimples in the neck area (zone 14) indicate that your body is fighting bacteria to avoid illness. Again, there is little we can do here but giving the body time to relax and recuperate, especially if you begin to feel unwell is key. 

Quite interesting, isn't it? After all there’s more to the old adage about the truth being written all over your face than you may think!

7 Ways to Boost Your Metabolism

Greetings from Russia! Apologies for going all quite for the past couple of weeks. Lately I have been so busy with work that, unfortunately, I haven't had the time to write some interesting posts for you.

As I am settling in a new country (I'll be here for the next two months), I realised that all the travelling and changes haven't been so good for my diet. So, as a friend suggested, I decided to give my digestive system a boost by revving up my metabolism (as well as eating as healthy as possible and exercising). 

Here are some tips on how you can supercharge your metabolism too:

1. Start your day with a cup of hot water and lemon. The citrus fruit is high in ascorbic acid which stimulates digestion.
2. Eat more chillies - they warm up your body and speed up metabolic rate.
3. Sip some green tea. The polyphenols and caffeine will boost the digestion process.
4. Take your body to new weights. Resistance training (i.e. weight lifting) helps build more muscles and muscles burn more calories than fat (this is technically true, but scientific studies suggest that it is actually your heart, kidneys and brain that burn the most!)
5. And make your heart pump. High-intensity interval training  delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. 
6. Then drink plenty of water. When your body is dehydrated, your metabolism slows down. Go for cold water if you want to burn a few extra calories.
7. Finally, power up with protein. The body burns many more calories digesting protein than it does for fat or carbohydrates.

Your visual go-to guide for boosting metabolism

Signing off from my magical forest hotel 60km from Moscow...

The Truth About Food Cravings and How to Banish Them

Food cravings. A part of everyday life. As you read this post, millions of people around the world are craving some kind of a treat. But why do we crave certain foods? And why are those unhealthy in most cases? Let's find out.

Some nutritionists have claimed that it is today's obsession with fad diets are the cause of our constant cravings. Take for example the obesity researcher Zoe Harcombe's so called "controversial" claim that dieting actually makes people fat. I've put controversial in quotation marks because it is everything but controversial.  Why? Well, as the author herself explains, telling people to eat less makes them eat more because the avoidance of hunger is a fundamental human instinct. No one wants to starve! Moral of the story: you shouldn't eat LESS, instead you should focus on eating better.

But how do diets make us fat? Simple. Those embarking on a diet often go for foods labelled low fat or diet. The problem with these is that they tend to be either carb-heavy foods which are low on calories or full of artificial sugars (e.g. cereals). Oh did I say carbs are sugars? You see where I'm going?  Sugar is the culprit here, as I've said in a previous post.

Processed diet foods cause sugar spikes, which are followed by sugar dips and the onset of cravings for more unhealthy foods.This, as you may have guessed, is a vicious cycle which is hard to break. The key to stopping this, according to Harcombe, is to try eating only foods which can be found in the natural environment - meat, fish, eggs, cheese, vegetables and fruit.

So now that we know that dieting and eating a lot of processed foods is the cause of our cravings, what can we do in those moments of weakness when we just get our favourite treat out of our minds? Interestingly, scientists have put together a table with the type of cravings and a healthy alternative to satisfy them. They have created this table based on the rationale that each craving we get is a signal that our bodies lack certain nutrients (vitamins, minerrals, etc.). Let's take a look:

If you crave this...	What you really need is...	And here are healthy foods that have it:
Chocolate	Magnesium	Raw nuts and seeds, legumes, fruits
Sweets	Chromium	Broccoli, grapes, cheese, dried beans, calves liver, chicken
	Carbon	Fresh fruits
	Phosphorus	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
	Sulfur	Cranberries, horseradish, cruciferous vegetables, kale, cabbage
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
Bread, toast	Nitrogen	High protein foods: fish, meat, nuts, beans
Oily snacks, fatty foods	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or tea	Phosphorous	Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
	Sulfur	Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
	NaCl (salt)	Sea salt, apple cider vinegar (on salad)
	Iron	Meat, fish and poultry, seaweed, greens, black cherries
Alcohol, recreational drugs	Protein	Meat, poultry, seafood, dairy, nuts
	Avenin	Granola, oatmeal
	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
	Glutamine	Supplement glutamine powder for withdrawal, raw cabbage juice
	Potassium	Sun-dried black olives, potato peel broth, seaweed, bitter greens
Chewing ice	Iron	Meat, fish, poultry, seaweed, greens, black cherries
Burned food	Carbon	Fresh fruits
Soda and other carbonated drinks	Calcium	Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foods	Chloride	Raw goat milk, fish, unrefined sea salt
Acid foods	Magnesium	Raw nuts and seeds, legumes, fruits
Preference for liquids rather than solids	Water	Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Preference for solids rather than liquids	Water	You have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Cool drinks	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
Pre-menstrual cravings	Zinc	Red meats (especially organ meats), seafood, leafy vegetables, root vegetables
General overeating	Silicon	Nuts, seeds; avoid refined starches
	Tryptophan	Cheese, liver, lamb, raisins, sweet potato, spinach
	Tyrosine	Vitamin C supplements or orange, green, red fruits and vegetables
Lack of appetite	Vitamin B1	Nuts, seeds, beans, liver and other organ meats
	Vitamin B3	Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
	Manganese	Walnuts, almonds, pecans, pineapple, blueberries
	Chloride	Raw goat milk, unrefined sea salt
Tobacco	Silicon	Nuts, seeds; avoid refined starches
	Tyrosine	Vitamin C supplements or orange, green and red fruits and vegetables

After going through this table, I noticed that in quite a few cases you are meant to eat the opposite of your cravings (e.g. craving solids = water; bread/carbs = proteins; etc.). Conclusion? We need to learn to listen to our bodies. We need to learn to decipher the messages our bodies are sending us. And we need to train our taste buds to like the foods that are best for our bodies. This is all possible with determination, patience and most importantly a great love and respect for your body. It is through the body that we live, so why not show it some love?

The Science of the Cheat Meal

The world of fitness nutrition is full of advice, interesting experiments and a myriad of supplements. How do we know what's right? Who do we trust? Should we eat a bit of everything in moderation or follow a strict diet to reach our fitness goals? Do we avoid certain foods? How do we keep ourselves motivated then?

So many questions! And there are just as many answers out there. I say go for advice from professionals or scientifically based information. Science can't be wrong, right?

Ask any sport scientist or nutritionist and you will be told that you can't just eat anything if you are looking to achieve top fitness levels. You need to fuel your body with the right foods on macro (e.g. proteins, carbs, fats) and micro (certain amino acids, minerals and vitamins) levels.

But, unless you've got will power of steel, it's almost  impossible to be 100% healthy 100% of the time. Even if you were, it may turn out not to be so healthy after all. Why? Let's learn about the science of the weekly cheat meal.

A cheat meal is a calorific galore of food which one should allow oneself once a week after following a healthy diet. It should revolve around a hormone called leptin, i.e. the anti-starvation hormone. It helps regulate the amount of fat the human bodies carry. That is to say the higher the amount of body fat, the higher leptin levels and vice versa.

During prolonged dieting, the levels of leptin in the body decrease (as does body fat). In fact, studies have shown that within the first week of dieting leptin levels can drop by 50%. When this happens an important molecule - glycogen - drops. The glycogen produced by the liver controls production levels of a host of other hormones including testosterone, oestrogen and cortisol. 

When glycogen falls, testosterone and oestrogen fall and cortisol (the stress hormone) increases. This is not good news for your muscles because cortisol makes you fat.What's more, when leptin levels drop too low, the fat burning process stops and the body, thinking that it is starving, will do all it can to store more fat!

Enter the cheat meal. Having a carbohydrate-heavy cheat meal once a week (preferably after an intense workout) raises leptin levels and actually boosts fat burning. Why? Leptin is closely correlated to carbohydrates and hence a large carb meal raises leptin (and insulin) levels, the body thinks it is not starving anymore (in fact it is overeating!) and sets off the fat burning process once you get back to eating leaner, lower calorie meals.

The moral of the story? Cheat meals are an indispensable part of healthy eating. Not only do they provide you with a psychological and gastronomical buzz, but they boost your body's fat burning process and therefore help you achieve your fitness goals! And if you have your cheat meal after a hard workout, you will be helping your muscles grow and retain glycogen which leaves little room for fat retention.

What's the catch? It is important to keep it to ONE cheat MEAL and not to turn it into a whole cheat DAY! Got that? Go on then, treat yourself :)!

How To Save Money on Food

Photo by Sean MacEntee

Recently I read a London columnist's despair at his wife's dinner party tactics. Why? Because she usually bought so much salad (and other party nibbles) which often made their way in the rubbish bin. He was certain that not even salad should go to waste! "What about the poor children in Africa?", he asked. So he began freezing leftovers, even bread, and used them for work lunches or as treats for his colleagues.

That very same columnist called food waste "a lunacy". I agree. In this day and age, not only are we wasting food, but we are wasting a lot of MONEY on food too. And, let's be honest, it is not like we are spending on good food. Most of the time we are so busy that we end up spending our money on food that is sold to us as 'good' but it has little nutritional value.

So how do we change this? How can we spend less money AND eat better? Here are a few tips on giving your wallet and stomach a break.

1. It pays to plan. The art of cheap healthy food comes from the science of meal planning. It is not as hard or as time consuming as one would imagine. Pick a day of the week when you will plan you meals for the next 5-7 days and do your shopping. I also tend to do my cooking on the same day. Why? Read the next point.
2. Get friendly with your freezer. If you lead a busy lifestyle, it is essential that you prepare at least half of your meals for the week ahead. Cook 2 or 3 large portions of your favourite dishes, divide into boxes and freeze. That way, you don't have to cook everyday!
3. Save the snacks. Try to buy your favourite healthy snacks in bulk so you have enough for the week. Not only is bulk buying cheaper, but it will also help you avoid splurging on calorific treats when you are out & about. Keep them in your bag, kitchen cupboard or office drawer for a quick hunger killer when 24 hours simply aren't enough!
4. Lovely leftovers. Couldn't finish a meal? Surely you can't just throw it away! Most meat leftovers can be used to make curries, risottos, stews or just great sandwiches. If you can't be bothered to cook at all, just freeze the leftovers - that can be added to your weekly " frozen ready meals" from point 2.
5. Vote for veggies. Instead of going for quick carb and fat fixes (i.e. pasta, cheese, pizzas, etc.) clean and cut your veggies on your meal plan day and store in the fridge or freezer. That way you can cut your cooking time in half and avoid binges on junk food!

Of course, there are countless other tips and tricks but one thing is important - the food you prepare at home will almost always be cheaper and healthier than anything you buy from outside. With that in mind, try to have as many home-made meals as possible, even if it means spending several hours on one day of the week to cook and freeze them!

Is the Gym for You?

Why I like fit people (not just chicks!)... whether they go to the gym or not!

Lately I've been shopping around for a gym. Well, I have been doing that for quite sometime, but in a different town. Now I'm looking for a place to sweat in London and after months of home workouts and neighbourhood jogs I was really keen on finding my next challenge. And that got me thinking - are some people just cut out for the gym?

I visited two different fitness centres and as I walked through the doors of both I just felt... so at home. Perhaps it's something to do with the fact that I've been going regularly to the gym between the ages of 12 and 19. Or may be it's because of my challenge-seeking, novelty-hungry nature.

Whatever the case, there's just something about gyms and exercise which tremendously appeals to me. Hence, joining the one has always been an easy decision, money aside. If you really like something, then you'll find the time for it (so for me, not having time is not an excuse although lack of pennies is!).

So how would you know if the gym is a place for you? You can start by asking yourself these questions:

• Do I consider being fit and in a top physical condition as something important enough for me to set aside time and money for it? Or do I prefer more leisurely and cost-effective ways of getting a dose of endorphins?
• Do I want to build muscle mass and tone/shape up my body or do I just wish to lose a bit of weight and/or maintain my fitness levels? (Honestly, to look good on the beach you need weights!)
• Am I going to visit the gym often enough to justify the expenditure or am I going to be a casual user?

If you have answered 'yes' to the first half of these questions then you may find the gym as appealing as it is for me. On the other hand, if you have answered yes to the second half of these questions then you may want to think twice about joining the gym.

My inspiration. My goal. My dream.

That is not to say that gyms aren't for everyone! Of course, anyone who goes to the gym will do themselves some good. But it is those regular gym bunnies that will reap the most benefits and good money-for-value. 

More importantly gym workouts shouldn't feel something you are forcing yourself to do (not all the time at least!). I'm all up for healthy living and being fit, but there are other ways of getting fit - from sports to power-walking.

Therefore, before joining the gym I recommend visiting a couple  of places and asking for free day passes to try out the gyms. See if you like it and if you are ready to take your body to the next fitness level.

I know I'm ready, so I can't wait to start! 

How to Get Fit Without the Gym

Hello folks,

I'm writing a quick post from my mobile as I've been left without Internet at home (can you believe this still happens in this day and age?!).

Many times we make excuses or wait for a certain time to get fit(ter), the principle causes being time and money.

Well I've got news for you.  If you really set your mind on getting fit you can do it whether you've got money or not.

How? The Internet is brimming with information.  From nutrition plans to supplements to home workouts - everything you need is at your finger tips.

Use YouTube to find home workout videos which do not use any equipment.  My personal favourites are from Blogilates and Fitness Blender. Look for videos that are suitable for your fitness level (beginner, intermediate or advanced).

Start with 20-minute videos and gradually increase to 30- to 40-minute ones.  Pick a time of the day which is most convenient for you.  I prefer mornings because later in the day I am more likely to be busy and tired. Try to do these home workouts every day (it is recommended to exercise for 30 minutes daily).

Make a schedule of the types of workouts you will do each day. For example, I start my week with lower body/legs workout, followed by upper body/arms & abs, followed by cardio/high intensity interval training.  I repeat these three again on the following three days and end my week with yoga.

All you need is a bit of space in your living room, will power and commitment.  You will start noticing results in 6-12 weeks (but don't forget to eat clean and healthy!) and you will be hooked!

Off you go then.  It's time for a workout!

Your Diet's #1 Enemy

Over a year ago I wrote a post on  healthy living which highlighted how sugar can sabotage your best efforts to get in shape. Now I want to show you the problems sugar causes.

A 2012 research article in the journal Nature argued that sugar is a toxic substance and should be regulated in the same way as tobacco and alcohol. Why? Because previous studies have found that too much sugar can adversely affect the liver and brain function, can wreak havoc on metabolism, and not only make people fat but also leave them more susceptible to heart disease, diabetes and even cancer!

According to US scientists 80% of our food choices contain sugar. In the earlier post I mentioned hidden sugars, such as those found in bread, milk and almost all processed foods whether they are sweet or savoury. However, there are three things to keep in mind: 1. Some sugar is converted into energy; 2. Excess sugar is turned into fat; and 3. Sugar is a type of carb and although your body needs a certain amount of sugar and fat, processed sugars are much worse than fat.

The most common problems sugar causes are:

1. Inexplicable weight gain: People often tend to avoid fat and go for all sorts of diet and low fat options. Unfortunately these are full of sugar to compensate for the lack in flavour. Too much sugar causes your blood sugar levels to spike and drop rapidly leaving you tired and hungry in a short space of time. And then you reach for some more food. It becomes a vicious cycle.

2. Brain fog: Sugar forms free radicals in the brain's membrane which prevent the cells from communicating properly. This has a negative effect on how well we remember things, process ideas and deal with our moods. 

3. Ageing skin: We all know that cigarettes and UV rays cause premature ageing of the skin, but did you know sugar does too? When sugar travels to the skin it causes amino acids (the proteins found in skin, hair and nails) to form cross-links which prevent them from repairing the skin cells. This in turn leaves the skin with premature wrinkles.

Terrible stuff isn't it? How do we stop? Well there is no easy answer to that. Many medical professionals suggests that people should try to keep their sugar intake as close to zero as possible (or at least under 10 teaspoons a day) and avoid processed foods. Some have suggested substituting sugar with cinnamon or satisfying sugar cravings with fruit and yoghurt. The real truth is that sugar can be addictive and our brains can crave the feel good boost it gives us. The only thing we can do is try our best and indulge in little treats once in a while.

Motivational Speakers

The growing popularity of motivational websites, Facebook pages, YouTube videos and even photos can only mean one thing -  we are becoming ever more conscious of the bigger pictures in life.

Following from my post on social media quotes which you can read here, I would like to bring to you attention two more of my favourite inspirational sources: TED talks and Thefitnessrecipes.com. 

TED stands for Technology, Entertainment and Design. It is a non-profit organisation which spreads ideas worth spreading from these three domains. From 1984 this organisation has been hosting events all around the world during which all sorts of inspirational people give talks. So far my favourite is Meg Jay's talk on making the most out of your 20s. It highlights how important our 20s are - it is during this decade that we saw the seeds of love, relationships and career. Working hard on these areas during these important years of young adulthood can determine our future happiness and earning potential. Not convinced? Here it from the experienced psychologist herself:

Unfortunately her TED talk video was not uploaded, so this is a news interview extract which summarises her key points.

Moving on to Thefitnessrecipes.com, the website and its Facebook page hold a wealth of information on improving your health and fitness. Most importantly it has loads of inspirational quotes, tips and stories on how to set health & fitness goals and how to achieve them. What I love about this is the ease and speed with which life changing tips are handed out by the best fitness models. Oh and the recipes are just amazing - who thought you could have protein doughnuts and not feel guilty?

P.S.

To read more about Meg Jay's talk, you can visit: http://blog.ted.com/2013/02/26/make-the-most-of-your-20s-meg-jay-at-ted2013/

Inspirationally yours,

Miranda

S.T.R.E.S.S.

Hello lovelies,

Long time no see. Is it because you're busy and oh so stressed? This month has been so busy for so many people that I'm starting to think it should be renamed to Stressuary. Yet there are still people just don't seem to get stressed. Yes, you know who you are. But for the rest of us who are beginning to crack under the pressure of endless work and life commitments, I've decided to write 3 simple tips on how to avoid burnout and breakdowns.

1. Eat well, rest well. Forget about the whole work hard, play hard mantra. That's for superbeings not for us, mere mortals. First of all, don't forget to eat. Fuel your body with loads of proteins and fibre and give yourselves a boost with a bit of sugar and caffeine (don't overdo it). Second, make sure you get adequate rest. Sleep as much as you can, whenever you can. Remember, you don't need to follow a regular sleep pattern - naps can be lifesaving during very stressful periods of time.
2. Exercise. Once your body is fuelled you might want to burn all the adrenalin rushing through your body. To avoid punching the person next to you, simply try doing as much or as little exercise as you can on a daily basis. Even a brisk walk would do. And don't forget to take deep breaths - it really works (as many yoga fanatics would tell you - breathing is the secret of super health [perhaps because it keeps us alive?])
3. Talk it through. Would you believe it that moaning and complaining and telling everyone what you have and haven't done so far is a great stress buster? It may not work for everyone, but telling someone what is bothering you or going over your next plan of action can have a calming effect. It helps you put things into perspective and see things from a different point of view.

Image courtesy of Grant Cochrane at FreeDigitalPhotos.net

So there you go folks. I hope these tips will be useful and if you've got any of your own that you would like to share don't be afraid to post a comment below.

All together now: inhale, exhale.

All the best!

Healthy Living

Have you started loving your body yet? Following my post about appreciating our lovely figures, which you can read about here, I think it is only appropriate to give you some facts and tips which will make your body love you too!

Image by Suat Eman ©

• Sugar is your number one enemy! Why? Because it helps the body convert carbs into fat (and because sugars themselves are made up of carbs). And I'm not just talking about the usual sugary stuff. Processed foods, such as white bread and toast cheese slices, are high in sugars too. Of course, the body needs sugar but you can get this in the form of sucrose from fresh and dried fruits and in the form of lactose from milk and other dairy products. So there's no need for cake and lollies (except the occasional treat that is :) ) 

• Exercising is vital to your mental and physical well-being. However, juts because you worked up a sweat in the gym (or on the field) does not mean you can indulge in fatty and sugary foods. For exercise to have any positive effect, you need to manage your calorie intake carefully.

Image by Sayan Samana ©

• Sure the body loses loads of vitamins and minerals during exercise, but gulping down Lucozade or any other sports drink is not doing you any favours. Such drinks are loaded with sugar (remember, your number one enemy?!). Research has proved that sports drinks are only useful to athletes who train more than 90 minutes per day, everyday. If you train less than that you should not drink it. Instead, make your own recovery drink at home by adding a pinch of salt and flour to a glass of water. All three of these contain vital minerals and electrolytes which are lost during exercise. Add to that plenty of fruits and veggies and you can replenish almost all of your vitamins and minerals.
• An interesting and disappointing fact - the thinner you are the less calories you burn. Basically, if you put two people, one heavy and one light, through the same intense work out the heavier person will burn more calories than the lighter one. Not fair, I know. But on the up side, leaner people with more muscle mass burn more calories when they are not doing any physical activity.

Image by  Glenn Jenkinson ©

• Finally, I would like to recommend to everyone NOT to follow any 'one-size-fits-all' diets. Whether you are trying to lose weight or just be healthier it is very important to understand that each person is different. Design your own diet by balancing foods that you simply can't live without with foods full of good nutrients. And you can even have one cheat day in the week when you allow yourself some small treats - this will stop you from binge eating at the end of your diet plan.

I hope that the information above was useful. Remember - being healthy is a lifestyle, not a crash weight loss diet. Always try to make healthier choices:  fewer ingredients listed on the label is always better!

Image by nixxphotography ©

Sports drinks research: http://www.dailymail.co.uk/health/article-3806/The-best-sports-drinks.html

Calories burnt during exercise: http://www.livestrong.com/article/525626-does-a-heavier-person-use-more-calories-than-a-thin-person-while-exercising/