Nutrition

Follow This Fat Burning Meal Plan To Get Ripped Just In Time For Summer!

LAST ISSUE, WE FEATURED A SEVEN-DAY MUSCLE BUILDING MEAL PLAN that we hope you used to make some solid gains. Now, with summer just around the corner, it’s time to strip that extra bit of belly fat that may be holding you back from showcasing a shredded sixpack. This sevenday meal plan is just the ticket to help kick start your fat-loss, while maintaining muscle en route to a  summer of fun! Keep in mind though that the exact gram quantities of the foods will need to be adjusted based on your own bodyweight, body fat percentage and total caloric needs. more »

Get Realistic About Your Diet And Exercise Regularly

Everyday I receive numerous e-mails regarding nutrition. Here are two of the most popular.

“How can I be overweight if I don’t overeat?” 
It’s sad that most people don’t realize exactly how much they do eat in the average day. I like to coach my clients to eat four to six  meals per day. Most of them freak out at me when I first suggest it. more »

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Studies have shown an association between moderate drinking and a lowered risk for heart attack. Moderate drinking is defined as no more than one drink a day for women and two drinks a day for men. Experts don’t recommend starting to drink if you don’t already do so.

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White rice contains eighty to ninety per cent less minerals, vitamins and fibre than brown rice. These refined carbohydrates provide little nutrients whereas wholegrains help balance blood sugar levels and help reduce your risk of diabetes.

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At the office drink plenty of water instead of sweetened colddrinks and keep as active as possible during the work day.

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Use herbs and spices like basil, origanum and black pepper in your cooking instead of salt. You can also use garlic, peppers and onions to add flavour your dishes.

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All the calcium we need to build healthy bones comes from our diet. Dairy products are the best sources of calcium and include low fat milk, yoghurt and cheese.

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When you go out to eat, remember that most restaurants serve giant-sized portions. Eat just half of your meal and ask for the rest to be packaged to take home. You save half of the calories and have a delicious lunch ready for the next day.

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When you make hamburgers try mixing the ground beef with an equal amount of cooked, mashed dry beans. This mixture is healthier than regular mince and kg for kg, it is less expensive too.

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Did you know that snacking is on the rise? When choosing a snack remember that what you eat and how much you eat is far more important than when you eat. Enjoy some fruits, vegetables, low-fat yoghurt or wholewheat crackers as a healthy snack option.

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White bread and rice contain eighty to ninety per cent less minerals, vitamins and fibre than wholewheat bread and grains. These refined carbohydrates provide little nutrients whereas wholegrains help balance blood sugar levels and keep you full for longer.

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Make the same healthy choices when you eat out that you do when you eat at home and you’ll avoid unwanted fat, sugar and calories.

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Order your main dish from the appetizer menu because not only are they more reasonably-portioned, they will save you some money. If you are too hungry to be satisfied with just a starter then order a side salad or soup too.

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Eggs are a source of high-quality protein and antioxidants. Eat one boiled egg as a healthy snack instead of “junk” food.

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When you make a sandwich try mustard or chutney instead of regular mayonnaise. Without cutting flavour you are saving added fat and calories.

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Lunch and dinner on the road usually means going to a restaurant. When you stop for petrol and restroom breaks, find a local grocery store which will have a better selection than the fast food restaurants at the petrol station.

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When eating your chocolate eggs this Easter enjoy in moderation and spend time outdoors for example have Easter egg hunts.

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Drinking an adequate amount of water is important. A useful rule is to take your weight in kgs, then multiply it by 30 and that will give you approximately the number of mls of water you should drink every day.

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If not having enough time is a reason for not eating breakfast, then get up a few minutes earlier or have something ready to go that doesn’t require any preparation for example a piece of fruit, low-fat yoghurt or cereal.

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Trim the excess fat before cooking and choose leaner cuts of meat and chicken instead of high fat hamburgers and sausages.

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When you do have a drink of alcohol then drink in moderation. To cut calories dilute your drink with zero-energy mixers such as water, ice, soda water or artificially sweetened colddrinks.

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Drinking your morning cup of coffee is fine. But if you are drinking more than 3 cups per day it can trigger headaches and caffeine-jitters and you might want to decrease your caffeine intake. Try blending regular coffee with decaf to help wean yourself off the caffeine slowly.

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Get yourself on the fast track to better blood sugar with a bowl of this for breakfast: oats. The reason oats is such a good choice is that it has a type of fibre which creates a thick gel to slow down digestion after a meal, so your blood sugar stays lower and steadier.

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Choose dark chocolate over the lighter variety. Look for plain dark chocolate that’s at least 70% cocoa and avoid those with fillings. Try shaving dark chocolate over orange slices or melt it in the microwave and dip strawberries in it.

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You can make a healthier version of chips. Slice potatoes into long strips, put them in a bowl and drizzle some vegetable or olive oil over them. Spread the potato strips evenly on the bottom of a baking dish and bake in a 180-200° C oven until they are tender.

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Foods that are high in fibre and water will fill your stomach and keep you satisfied for longer. When most of the water is removed, like with dried fruits, the fruit is made smaller and has more calories than the fresh one.

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Choose popcorn for an evening treat. It is low in fat and high in fibre which helps you feel more satisfied and keeps your digestive tract healthy. You can eat 3 cups of air-popped popcorn for the same number of calories as about 8-10 crisps.

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It is so tempting to stop at the drive-thru window at one of those fast food restaurants, but please resist that temptation. Fast food is low on nutrient value and high in unhealthy fats and calories. Next time you are hungry and on the go, stop at a grocery shop and buy some fresh fruit that you can nibble on until you get home.

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Jump-start your day and for breakfast choose a high-fibre breakfast cereal with 5 or more grams of fibre a serving. Opt for cereals with “wholegrain” or “bran” in the name.

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Be aware of extra calories in sauces and dressings and instead serve your salad with a dressing made simply from vinegar and lemon juice.

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Eat more beans, peas and lentils. Add canned beans to a sandwich or a salad or add dried beans or lentils to a soup.

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It is possible to adjust the type of fat in your diet for the better by eating fish on a weekly basis, especially fatty fish like tuna, sardines and pilchards.

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Junk foods, including crisps, have poor nutritional content and lots of calories. Next time you have the urge to eat a bag of crisps reach for a healthy snack like nuts, crunchy vegetables or air-popped popcorn instead.

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To avoid eating too much while watching TV keep portion control in mind. Have a single-serving container of yogurt or put a small helping of nuts in a bowl. Eating directly from a large package can lead to overeating!

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Skipping meals can make cravings worse. Eat regular meals and choose healthy side dishes with a sweet taste, like fruits and some vegetable, which are naturally sweet and rich in vitamins and minerals.

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High-sugar energy drinks make your blood glucose rise – and fast. Your system metabolizes all that sugar just as quickly as it entered your system, leading to a big drop in blood glucose about 60 minutes after you drink the beverage. The result is that you’ll feel worse than you did before you had the drink and you’ll probably be mentally slower.

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Part of the initial popularity of yogurt followed from the discovery that Bulgarians seemed to live very long and healthy lives, and that they ate a great deal of yoghurt. The benefit of eating yoghurt containing live bacteria (probiotics) is an improved immune system and better heart health.

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Many people do not get enough fibre in their diets. Fibre is important for a healthy digestive tract, normal cholesterol levels and makes weight control much easier. You can add fibre easily to your diet by eating the peelings of fruits like apples and pears.

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Eggs contain lots of nutrients and high-quality protein which means eggs are very satisfying. Eating one boiled egg as part of a healthy breakfast may help you to maintain a healthy weight by keeping you from getting hungry later in the morning.

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Cut back on bad fats by limiting your use of foods with “hidden” fat such as pre-packaged baked goods and pastries.

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Break your soft drink habit by replacing it with water garnished with a slice of lemon. If you miss the flavour and fizz, try mixing 100% fruit juice with sparkling water. You will cut the calories and add vitamins from the fruit juice.

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