5 easy hacks to help prevent weight gain this Christmas and New Year!

Did you know that 50% of peoples annual weight gain occurs over the Christmas holiday season? Christmas and New Year are loads of fun where we socialise, eat and drink and generally have a good time. Here are some simple nutrition and exercise hacks that can help prevent the post-prandial paunch. Eat a protein rich snack: Eat something rich in protein before you eat a high sugary or carbohydrate meal, snack or dessert as it can curb your appetite leading you to eat less. Protein will slow down the blood…

Getting through the “Silly Season”

Silly Santa

Getting through the “Silly Season” by Delina Rahmate- Clinical Nutritionist Healthy food substitutes for common ingredients As Christmas is approaching we can start to panic about parties, gift baskets, alcohol and snack foods being readily available. We may have worked hard to be healthy and then it all goes out the window once the drinks and snacks start to flow. Socialising is important and most likely inevitable and there is a good chance that we will most likely over indulge. To stay on track in the silly season here are a…

Shaking it up- Are meal replacement shakes a healthy option for us?

meal replacement

Meal replacement shakes come at a high price and promise great results so are they worth the price we pay? In today’s article we’ll delve into the ingredients added to meal replacement shakes that may be doing your body more harm than good. Meal replacement shakes are usually processed products that people drink in place of eating one of their main meals. Dieters, the elderly, busy people on the go with little time to cook or those with digestive complaints are most likely to use meal replacement shakes. In the…

Intermittent Fasting

Intermittent Fasting

To fast or not to fast….understanding intermittent fasting Over the past few years intermittent fasting has become increasingly popular, but is it good for us? Intermittent fasting is an eating pattern that involves periods of food restriction (fasting) followed by normal eating. Interestingly this pattern of eating has been proven to help in weight loss, disease prevention and increasing the lifespan (1, 2). Experts seem to agree that it is more beneficial for metabolism than overall daily calorie restriction which may decrease metabolism (3). The following is an article written by…

Gluten Intolerance or Gliadin Intolerance?

Gluten

Today’s article is the second article dedicated to the gut and sensitivities, this week will focus on gliadin a protein found in many gluten containing foods. This article has been adapted from an article written by Ben Greenfield – https://greenfieldfitnesssystems.com/ Gluten has become an “inflammatory” subject with many people believing that they have a gluten intolerance. The food industry has jumped on the bandwagon labelling many food products as gluten free, even when there has never been gluten in the product. It is no wonder that consumers are confused and as…

Gut Sensitivity in Athletes and Non-Athletes- FODMAP’s

FODMAP

My next few articles will be dedicated to the gut and sensitivities that many of us may experience on a daily basis whether we are athletes or not. Today’s article will focus on FODMAP sensitivity which may be a leading factor in gut issues. This article has been adapted from an article written by Ben Greenfield – https://greenfieldfitnesssystems.com/ A recent study actually found that people with self-reported “gluten sensitivity” had actual zero bad gut effects from eating gluten and instead experienced complete elimination of their gut issues after they simply underwent a dietary…

Sleep! Are you getting enough?

sleep

Not Getting Enough High-Quality Sleep can Lower Metabolism! I thought it might be timely to write about sleep in the wake of daylight savings throwing some of our bodies into turmoil. Anyone that knows me well knows that I am an extremely early riser that loves early training sessions, however I still struggle with the transition to daylight savings and adjusting the body clock. Sleep is important for many reasons which include good health and longevity. Not enough sleep can increase our risk factors for many diseases such as diabetes,…

Sugar…Hidden in Plain Sight

sugar

Did you know that 74% of packaged foods, both sweet and savoury, have added sugar? Even if you are not a sweet tooth you may be consuming more sugar than you realise. Some foods promoted as “natural” or “healthy” are laden with added sugars, compounding the confusion for consumers. Eating too much sugar is really bad for your health. A high sugar intake has been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes and cancer. Pre-packaged foods and drinks that are higher in…

Coffee: Are you a Caffeind?

coffee

Are you a Caffeind? Here are 8 health benefits of coffee that are backed by science. 1. Coffee is the biggest source of antioxidants in the western diet. Caffeine is not the only compound that makes up coffee. The antioxidants in coffee protect us from oxidation. Oxidation is thought to be one of the main mechanisms around aging and common diseases like cancer and heart disease. For people eating the standard western diet coffee may actually be one of the healthiest aspects of their eating habits. 2. Coffee can improve…

Go Bananas

bananas

You’ll never look at a banana the same way again after discovering the many health benefits and reasons to add them to your diet. Bananas may assist in the following: combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis, and blindness. They can cure the itch of a mosquito bite and put a great shine on your shoes. Here are 25 reasons to eat bananas you might have never considered before. 25 ways to use and eat bananas Bananas help overcome depression due…