Simple Eating

By Chris McKeown

There is no secret to losing weight and having a good diet. It’s all about eating a good quality well balanced meals at the right time.

For weight loss we want to make it simple. To start with we want to look at basing all our meals around protein, vegetables and use pulses and whole grains to bulk out the meal to keep you full for longer. We also want smaller meals more often throughout the day. As this keeps your blood sugar and insulin levels in balance and prevents you craving these snack foods like biscuits and crisps.

Foods we really want to stay away from are simple carbohydrates and processed foods. These are the foods that your body converts and stores as fat very easily.

We also want to have a good meal 1 to 2 hours before your workout then again within 20 minutes post workout. If you cannot eat within this time I recommend a quality protein shake to help your body start recovering.

Below are a few ideas of good foods and also foods that you should try and cut down on.

THE GOOD STUFF

PROTEIN

  • Poultry (chicken, turkey)
  • Oily or White Fish (mackerel, salmon, tuna, cod, haddock)
  • Red Meat (small amount of lean meat)
  • Eggs (scrambled, poached, boiled)
  • Lentils
  • Soya or tofu

CARBOHYDRATES

Vegetables: You want to eat plenty of vegetables of all different types and colours as they all contain different vitamins, minerals and fibre.

  • Kale
  • Sweet potato
  • Beetroot
  • Broccoli
  • Cauliflower
  • Tomato
  • Spinach
  • Tomato,
  • Peppers
  • Cucumber
  • Courgette
  • Cabbage
  • Artichoke
  • Asparagus * Squash * Watercress * Parsnip
  • Peas

Grains and Pulses: Key point here is that you want to be eating whole grains

  • Lentils
  • Quinoa
  • Barley * Pulses (kidney beans, green beans, chickpeas, cannellini beans) * Oats * Buckwheat * Millet * Rye * Wholegrain rice * Wholegrain bread and pasta (eaten in small amounts)

FATS

It is good to have a small amount of fat in your diet

  • Fish (salmon, mackerel, sardines, anchovies, herrings)
  • Coconut oil (cooking in)
  • Olive oil, Some nuts and seeds (almonds, pumpkin, seeds, walnuts, flax seeds, chia seeds)
  • Avocado

BREAKFAST IDEAS * 2 eggs with spinach, avocado and wholegrain toast * Porridge with banana honey and cinnamon * Natural yogurt with berries  * Oat cake with cottage cheese

SNACK IDEAS * A piece of fruit * Handful of nuts & seeds

LUNCH/DINNER IDEAS / pre and post workout ideas * Chicken with brown rice, sweet potato, kale and tomato * Salmon with lentils, sweet potato and broccoli

THE BAD STUFF

* Fried food * Fast food * Sugary snacks * Processed foods * Refined carbs * Biscuits, crisps, chocolate * Pop drinks * Juice * Sandwiches

These are just ideas. Mix and match the foods from the above lists to your taste. Food you enjoy is food you will stick to. AWAYS BASE YOUR MEAL AROUND PROTEIN AND VEG.

If you struggle to make your lunches there are always great options around your work there is no excuse for just picking up a sandwich from Pret A Manger. You all put in so much effort into training don’t waste it buy eating crap food just because it is easy.

Easy ideas near MoreFit Personal Training Studio in St Paul’s:

  • Hummus Bros. It doesn’t get much easier than that. It right above us and serves great and healthy food.
  • Porterford Butchers on Watling Street.  Top quality chicken and meat cooked an ready to go after a tough training session there is a better meal then a chicken breast from them and a chunky salad from M&S.

For more food options near you talk to your trainer they will have many great ideas to make your life easy.

Enjoy Simple Eating!

 

[author] [author_image timthumb=’on’]https://www.morefit.co.uk/wp-content/uploads/2014/10/Chris-McKeown-MoreFit-Personal-Trainer.jpg[/author_image] [author_info]Chris is a Personal Trainer at MoreFit St Paul’s and has worked with people from many different backgrounds, all with their own goals and abilities. He is passionate about exercise and physical activity and truly believes that we are happier when we are healthier. Throughout my life I have taken part in a variety or sports from rugby and rowing to my true passion of adventure races and running, were I have competed in events from coast 2 coast races to ultra marathons. I use this passion for health and fitness to inspire and motivate my clients to reach and surpass any goals they have and live a happier, healthier and MOREFIT LIFE.[/author_info] [/author]

Avocado – The Green Superfood

By Anita Tar

Avocado is one of the healthiest food, so we call it a “superfood”and it totally deserves its „nickname…” This completely natural, delicious food has so many benefits to our body and it even tastes lovely! In my article I want to help you to discover why you should eat it every day… Lets get to know it!

An avocado is a fruit from an avocado tree that contains a single see from the tree.  Avocados have a green-skinned, fleshy body and can be egg-shaped, pear-shaped, or spherical.  The fruit ripens after it has been harvested.  There are more than 80 different varieties of avocado -I guess you didn’t know that, neither did I – Although the avocado tree is native to Central Mexico, the two main productions areas within the United States are Florida and California, with approximately 90% coming from California.

Why we call it superfood?

Avocados are an excellent source of fibre, potassium and vitamins, including vitamins C, K, folate, and B6.  In fact, avocados have the highest concentration of protein and vitamin E of any fruit.

An entire avocado has about 320 calories and 30 grams of heart-healthy unsaturated fat, making it a good source of energy.  It only contains about 4 grams of saturated fat.  Because unsaturated fats are a necessary part of a healthy diet, an avocado is an ideal (and delicious way to get it).  With that one avocado, you get 1/3 of your daily value of vitamin C and more than half the day’s requirements of vitamin K.

Having avocado in your diet additionally helps reduce high cholesterol levels with their significant phytosterols content. Phytosterols, like beta-sitosterol found in avocados, are compounds that are structurally similar to cholesterol and can block its absorption during digestion. Phytosterols also have anti-inflammatory properties and are believed to be useful in helping to prevent diseases of inflammation like arthritis and heart disease. There have been positive studies recently associating beta-sitosterol with an increase in the body’s immune response. Avocados in particular are a good source of phytosterols, but unrefined avocado oil is even richer in these beneficial nutrients. Switching from heavily processed and pro-inflammatory cooking oils like canola oil to inflammation reducing avocado oil would be a significant step to better health for many people.

Avocado nutrition contains a broad spectrum of antioxidant which provide important protection for your body’s cells from free radical damage that leads to the visible signs of ageing and a variety of diseases like cancer. The strongest concentrations of these carotenoids are found just below the avocado skin, so make sure you eat as much as possible of the greener pulp there.

Lutein and Zeaxanthin are two other special antioxidants found in good levels in avocados. They are uniquely important for protecting the macula area of your eyes that is responsible for short range vision and detail and allowing you read the words on this screen. Having a diet high in lutein and zeaxanthin has been demonstrated to reduce the risk of developing age-related macular degeneration (the leading cause of blindness in the elderly) and cataracts later in life.

Foods like butternut squash, green leafy vegetables and goji berries are also good sources. Vitamin C is another powerful antioxidant nutrient found in avocado, Higher levels of vitamin C in the foods you eat will help protect against heart disease, improve circulation, boost your immunity and enhance collagen production for beautiful skin.

Vitamin E is also a strong antioxidant and, being fat soluble, is particularly beneficial for preventing cholesterol oxidation that is believed to contribute to heart attacks and strokes.Vitamin E can also enhance your appearance by allowing your skin to retain more moisture within its epidermal layer and protecting it from free radical damage that leads to wrinkles, sagging skin and other visible signs of ageing.