Tackling the mid-afternoon energy slump

Many people struggle with low energy levels, fatigue, irritability and/or hunger pangs in the afternoon. Lunch seems like a distant memory and dinner feels like days away.  These feelings often cause cravings, which unfortunately never seem to be for the right foods…..biscuit tin rampage anyone..?

              Instead of waiting for a craving to kick in, use preventative measures to ensure it never arises in the first place. Cravings can be powerful and sometimes too strong to resist, leading to unhealthy food choices and feelings of guilt afterwards. The key to preventing a craving is to ensure your blood sugar levels do not drop too low. Including a plentiful amount of good quality protein in your meals will help with this and snack on protein-rich foods such as nuts and seeds.

Cravings are also often the result of neurochemical and hormonal influences. Protein will help to trigger the release of a powerful satiety hormone called cholecystokinin (CCK). CCK is released in response to protein (and, to a lesser degree, fat) enters the small intestine. CCK will help to curb cravings for carbohydrates.

                Also, watch your B-vitamin intake. B-vitamins help the brain to synthesise the neurochemicals that stop cravings, specifically dopamine, norepinephrine and serotonin. They will also help to regulate your metabolism and enable your body to utilise fuel more efficiently to help reduce these energy slumps.

                Preparation is very important. Start to plan your food for the day so you are never caught off guard. Have a plentiful supply of small meals and snacks handy at work to prevent the mid-afternoon dash for coffee and chocolate!

Sunshine makes you smile....fact. :)

Spring has arrived and it feels like summer already! I hope you have had a great weekend and managed to get outside to soak up some sun :)
As if you needed an excuse to catch some rays im going to give you a great one anyway! VITAMIN D. now im sure you've all heard of this miracle vitamin and prohormone that is now coming out of the woodwork as providing far more benefits than previously thought. Vitamin D3 (the form synthesised by your body from sun exposure) has been shown to help prevent many ailments from flu to cancer due to its great immune system boosting effects. But did you also know this vitamin may have the potential to prevent depression? (do you smile when you see the sun?)
While the exact mechanism behind the effects seen are unclear, the links between vitamin D deficiency and the incidence of depression, seasonal affective disorder (SAD), anxiety and schizophrenia are promising. Although these studies are not considered conclusive, there is definitely an apparent connection between vitamin D and mood.
During these sunny days, get outside for some healthy sun exposure and put a smile on your face! :)

The truth behind the Low-Fat Fad.

For years people have believed that following a low-fat diet is the key to a healthy lifestyle. This mentality has been used to market low-fat diets and numerous low-fat 'food' products. Studies dating as far back as the 1940s began this view when an apparent link between high fat diets and cholesterol levels was discovered. Over time people have been led to believe that consumption of fat will cause high cholesterol levels, obestiy, heart disease and and early death. However, all this nonsense is now (FINALLY) being brought to light and people are seeing fat for the true miracle food it is and starting to appreciate the many health benefits it provides.

Dr Dwight Lundell, a former heart surgeon, wrote a report in which he admits that low-fat diets are actually responsible for destroying health. He explains why consuming fats in the correct balance is a key dietary pracrice necessary to prevent the ever increasing inflammatory bodies we are seeing responsible for so much disease today. In his report Dr Lundell states the biggest culprits of chronic inflammation:
"Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods."

Cholesterol is not the bad guy, it is infact vital for life. It is following a low-fat omega-6 rich diet that is causing inflammtory damage which leads to arterial blockage. This then causes a build up of cholesterol as its natural pathways are obstucted which then leads to heart attacks and strokes.

So you can see where people got the idea from that high fat leads to high cholesterol which leads to heart disease. When samples were taken from patients who had suffered heart attacks of course cholesterol was found as a significant player in the blockage. BUT i hope you see now that without inflammation cholesterol would not be trapped and would not contribute towards a blockage.
So ditch the low-fat diet and start following an anti-inflammatory diet.
Want to know how? Contact me for more details.


Follow the link below to read more on Dr Lundells report:
http://www.sott.net/articles/show/242516-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease 

Jazz up your whey without the added chemicals

Whey protein powder is relied upon by many athletes and general gym-goers as an easy and convenient way to meet protein requirements to support training load. Whey is a great form of protein to take as it is incredibly bioavaialble for immediate use in your body and provides a high concentration of branched chain amino acids.
Daily consumption of whey protein has become habit for many people but it is usually limited to a quick blend with water or milk...how dull!! On a side note- consuming your whey like this usually means you'll opt for powders that are laced with flavourings, sweeteners and colourants just to make it half palatable. These additives provide a nasty, stress provoking concoction for your body to deal with which is the last thing it needs after a gruelling workout! So stick to the flavourless whey and try out the recipe below to make it into something tasty with added benefits from other ingredients too! Win-win :) 


Protein Flapjacks:
Chop 2 apples into small chunks and mix in with 150g raisins and 400ml apple juice. Simmer the mixture on the hob until the apples soften.
In a separate large pan mix 200g oats and 150g whey protein powder together. When the apple mixture has softened pour it into the oat mixture and combine all thoroughly (it will all look runny at this stage).
Pour the mixture into a baking tray and bake in a pre-heated oven at 170degrees for 30 minutes or until the top is browning and firm.
Melt 100g dark chocolate and spread over the top of the cooked flapjack. Slice up and enjoy!
This should make 16 flapjacks each providing:
Energy - 134 kcals
Protein - 10g
Carbohydrate - 25g
Fat - 2.5g


So treat yourself to two flapjacks for the perfect post-workout recovery snack!

Mininmise time and maximise results

One of the most common excuses people use to justify there unhealthy lifestyles is that they dont have time to be healthy. But how much time do you need...?
I am currently exploring the idea of little going a long way....and so far....its really going the distance!
You do not need to pound a treadmill for an hour, then perform a weights program testing every muscle in your body, then stretch for half an hour, then go home and start preparing an elaborate meal using every single utensil in your cupboard.....im exausted just typing all this..! All you need is a plan that works for you and the ability to make a few minor changes.


I have recently be testing out a few different Cross Fit workouts instead of my usual workout (check out the website at www.crossfit.com to see what i mean). The one i did today took me 16 minutes, yesterdays was 20 minutes. Are you telling me you cant dedicate that much time to yourself? This type of high intensity work out is really taking the fitness industry by storm as people need something to fit around their busy lifestyles.


But thats at the extreme end....a few simple changes can help you to become healthier with out you even realising. Make one change to your dietary habits every week - that could be drink an extra glass of water, or start eating breakfast. Then, add one more aspect of physical activity into your day each week. Over time, you will have transformed your habits -and your health- with barely any effort at all.

Sports drinks could affect calcium status

As i wondered around the gym this morning i couldnt help but notice the amount of people that now habitually drink a sports drink whilst working out. Sports drinks are a great way to rehydrate as they replace the electrolytes lost in sweat so your body can take up water more efficiently. If they have added carbohydrate too they can also imporve performance if your exercising for over an hour as they provide fuel to your working muscles. However, this habitual drinking can be damaging to your health. Despite all the added unnecessaries you're consuming when you drink a commercial sports drink (sweetners, artificial colours....) you could also be causing deleterious effects to your bone calcium status....how..?


Well.....When your body takes up too much of the electrolyte sodium (a key player in these drinks) it has to get rid of it and when your body excretes sodium it also excretes calcium. The body leeches calcium from your bones to bind to sodium for excretion which can weaken bones and puts you at risk of osteoporosis. However, this isnt to say you should rush out and start popping some calcium supplements to counteract this effect as too much calcium circulating in the body causes hypercalcemia which interferres with brain and nere function, muscle contraction AND the release of hormones.
Its a fine balance to get your electrolyte balance correct. My advice would be to ditch the commercial sports drinks and opt for super hydrating coconut water to replace those minerals lost through sweat.

Protein intake when training

There are still, and i presume always will be, many unanswered questions in the field of sports nutrition. This is mainly because there is not one correct answer to any question.
Every athlete is different depending on what activity they are doing, what they are training for, how old they are, what their body mass is, how sensitive their stomach is....etc....etc....i could go on!! But due to all these differences is can be hard to find answers as what really relates to you personally??
Well....let me give you some basic information on protein intake that you can play around with and try out for yourselves. Any feedback would be great if you try it!
Start taking your protein for training BEFORE exercise. Many people are still focusing on the post-workout protein hit. By all means, this si still important but lets just see the difference it makes if you consume it before.... If you opt for your protein in the form of whey, take it on board an hour before training so the body has a chance to break it down for usage during training. Alternatively, take free amino acids just before you start training. Try adding some carbs to this pre-workout snack too for an anabolic insulin release. However, you may want to leave the carbs out if aiming for fat loss.
So what you waiting for....start testing out Tipton's theory in the International Journal of Sports Nutrition and Exercise Metabolism on pre-workout protein intake and let me know how you get on!
Happy muscle building :)