Sustainable Diets and Protein Shakes

Image courtesy of Stuart Miles / FreeDigitalPhotos.net

During the past few weeks I met several interesting people in/around the gym. Discussions sparked when someone saw me pull out a protein shaker (branded by a well-know supplement company). "Is that the meal replacement shake?" they asked me. "No", I said, "it's protein isolate." And so the gates of diet and nutrition were opened. In the end we all came to the decision that meal replacement shakes were no good - were you meant to take them for the rest of your life? What happens when you stop taking them?

Then yesterday a friend proudly posted on Facebook that she had lost a considerable amount of weight in a week. When I asked her how, she shared the link to a crazy diet which involved consuming mainly liquids for seven days. How long will those lost kilos stay at bay? Setting your body in starvation mode can do more harm in the long run than good.

The above mentioned paths to weight loss, i.e. extreme dieting and replacement shakes, are what I would call unsustainable diets. Why? Firstly, those are difficult to sustain over a lifetime. Remember that the term 'diet' does not only refer to short term changes in the food we eat, but more broadly to the way people feed themselves. Therefore, diet should not be viewed as a short term health craze, but as a permanent lifestyle choice. 

Secondly, both act against our most basic human need - to eat. Replacement shakes are liquids and some may not contain the same nutrients as fresh foods but all contain a high amount of calories. Diets that force you to go without any or very little food cause your body to think that it is starving and anything that you eat after that diet would be immediately stored as fat so the body can survive longer should such starvation occur again.

So what is a sustainable diet? It is one where you make commitment for life. It is one where you control your portions, but eat regularly and avoid excessive hunger/starvation. Eating often keeps your metabolism strong. A sustainable diet is one where you try to eat mainly natural, single-ingredient foods. Think veggies, meat, fruits, yoghurt, eggs, and nuts. It shouldn't leave you hungry and tired - it should energize you. How? By providing your body with regular doses of protein, fat, vitamins, minerals and a bit of carbs. And let's not forget to drink plenty of water!

Image courtesy of nongpimmy / FreeDigitalPhotos.net

Does this mean that all supplements and shakes should be avoided? No, but it does mean you have to be very careful what and how much of those you take based on your needs and goals. Some people prefer to supplement their diets with pure protein, others take fat burners and third natural supplements derived from superfoods such as chia and macca. I would say start clean (no supps), then see what you lack (best to let a pro assess your needs)  and add the necessary supplements.

I am no nutrition expert or bodybuilder. But I do like to keep myself aware and informed of how the food I eat affects my body. And by no means am I saying that following a sustainable diet is easy - today being Easter I probably ate more bad foods than permissible. 

But it is important to educate yourself, to motivate yourself and to find help and support. It may take you two weeks to withdraw from all the sugar and empty calories from carbohydrates. Psychologists say it takes over 300 times for something to become a habit. But if you eat 6 healthy and small meals a day that means in 50-60 days you will be completely used to your new way of life. See? It's not that bad :)

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 :)!

Morning Boost

I've always loved a good breakfast, but after I started making regular trips to the gym 10 days ago, I realised how important morning nutrition is (and how it can stop the pre-lunch-time hunger pangs).

But I also know that many people can't face eating in the morning. So I thought - isn't there a way to give your body the fuel it needs without causing a racket in the kitchen every morning? Turns out there is.

As I have a sensitive stomach, I always start my day with a spoonful of Manuka Honey (factor 10 or more). This type of honey has many health benefits, including protection from damage caused by bacteria, reduction of cholesterol levels, control of diabetes, prevention of cancer and treatment of gastrointestinal problems thanks to its antibiotic and antibacterial properties. Hence, having Manuka honey on an empty stomach helps heal ulcers, eradicate harmful bacteria and boost digestion.

30 minutes later I take my vitamins - D3 and all the Bs to be more precise.We all know vitamins are good, but these two are crucial for me. Vitamin D is vital for healthy bones, teeth and immune system (which, by the way, can be put under stress by things like exercise and hectic work schedules). Also, from personal experience, I can tell you that insufficient vitamin D can cause muscle ache and shortness of breath, which, of course, are detrimental to any attempts to get fit and exercise.

This thing actually has some extra vitamins and minerals, which is why it's great as a pre-workout booster!

On the other hand, vitamins B keep your moods in check, help your brain stay in top shape, ease stress and reduce the risk of heart disease. In terms of nutrition, the B vitamins help release energy by breaking down carbs into glucose (hence, better performance during training), and they also help breakdown fats & proteins and tone muscles.

Finally, I have five almonds which have been soaked in water overnight. This trick I learnt from an old friend who posted it on Facebook. What's the point, I hear you ask? Well, soaking almonds overnight removes an enzyme from the skin of the almond which inhibits digestion, therefore making the nuts (and their nutrients, including the enzyme lipase which breaks down fat) more easily digestible. Interestingly, it has been scientifically proven that having four to six soaked almonds a day boosts the functionality of the central nervous system and serves as a brain tonic.

Photo by Chill Mimi

Once I have ensured this triple boost has been digested and absorbed (and I have reached the gym or the office), I proceed with either a pre-workout protein shake + banana or oat porridge with cinnamon + banana. Both of these contain slow-release nutrients which tend to keep me happy for a good while (plus some fruits as snacks in between meals). 

Well, in the end it seems you can't skip breakfast if you want to feel energetic and avoid binging at lunch and dinner.

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.

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/