changinglifestylesltd

07/05/2024

Let’s talk carbs!

Low carb/no carb diets have become extremely popular throughout years and are diets I constantly see being promoted. This has led to a lot of confusion around what an actual healthy diet consists of. It is so important to note, on these types of ‘diets’ initial weight loss is due to the fact you have ultimately reduced your overall calorie intake.

Carbs have an important function in our body, hence removing them completely or reducing them to dangerously low levels can have unhelpful consequences. I can’t tell you how many times I hear someone say carbs are bad or carbs make you gain weight. WRONG. They are an important source of energy for the body.
If you suddenly cut out carbs, you may experience the following temporary health effects:
Headaches
Bad breath
Weakness
Fatigue
Constipation

Life is for living and depriving your body of one food group will not only make you crave, and at some point binge, that particular food but it doesn’t make you healthier. In fact, it does more damage than good. These types of diets actually slow down the metabolism… you may see rapid weight loss initially, but as a result of this the body is actually forced to break down muscle to gain the energy it needs and lower muscle mass means a slower metabolism.

Reducing your calorie intake, increasing your movement and exercise results in healthy weight loss and a more sustainable lifestyle.

Remember, gaining weight is a slow process of chronic intake of excess calories. You need to eat an extra 3500 calories on top of your daily maintenance to gain 1lb of fat.

02/05/2024

What’s best… Free weights Vs machines

As a personal trainer I get asked my opinion on many different training techniques and on different types of general training. Now, everyone has different body types, different capabilities and different genetic builds. All of this is very important when you are figuring out what kind of exercises you want to do.

Let’s take free weights vs machines. Free weights provide more of a complete workout although they also require more expertise in their use. When lifting free weights, like barbells or dumbbells, not only is the prime muscle being worked but all of the muscles responsible for stabilising the joint are too. Greater care is required when using free weights as improper technique can result in injury. It is also important to remember to have a spotter with you whenever free weights are raised over the head. A spotters responsibility is to ensure the safety of the user during the exercise, making sure balance, proper breathing techniques, form and overall conditions are the safest for both involved.

Machines provide a safer workout than free weights as they specifically target a particular muscle automatically. It is harder to cheat during an exercise by incorporating unintentional muscle groups. However, since lateral movements are generally restricted, machines do not provide as complete of a workout. Spotters are not necessary when using machines as the weights are not directly overhead and are confined to a rack. It is worth noting, however, some machines are not adjustable for height or length of limbs on a personal basis. This can cause poor fit and even undue stress on joints when supporting pressure incorrectly applied.

So, as with most things there are pros and cons to each and it really does depend on your individual needs. Both can provide a great workout, as long as you follow the correct form and ex*****on.

22/11/2022

Can’t beat a bit of salmon and roasted veg! It is important to get a variety of different food into your diet. Salmon is packed full of nutrients including protein, vitamins, minerals and omega 3 fatty acids.
Including a range of different vegetables in your diet is a great way of getting the fibre our bodies need in order to maintain a healthy gut and aid in the prevention of stomach and digestive issues.

27/01/2022

Healthy eating doesn’t need to be boring. This is a chicken salad pitta with low fat garlic and herb sauce. 240 calories.

18/10/2021

It’s officially soup season! I love making soups throughout autumn and winter; not only are they packed full of goodness, they are also a super easy meal option… especially when you’re always on the go!

03/02/2021

03/02/2021

Burger bowl.

Whoever said you cannot enjoy the best of both worlds?! Just a few healthier swaps and you can enjoy a juicy burger without any guilt!

305 calories

BUT... don’t forget that life is a balance and the second picture is absolutely fine and should be enjoyed guilt free too!

450 calories.

21/01/2021

Sausage casserole.

(Add some broccoli and green beans as a great side dish.)

250 calories.

17/01/2021

Tomato, mushroom and avocado on wholemeal toast.

272 calories.

16/01/2021

Everything we put into our bodies affects our health including what we drink. You could eat healthy and nutritious foods but if you fill your body constantly with sugary drinks it will start to take its toll.

It’s recommended you drink 2 litres of water a day, cut back on caffeinated drinks and keep sugary drinks to a minimum. But, what I find isn’t spoken about often, is the incredible benefits of teas like ginger and turmeric etc.

Turmeric has a wealth of benefits for our bodies:
1. Anti-inflammatory
2. Improves brain functions
3. Helps with joint pain
4. Increases antioxidants in the body
5. Can help to prevent diseases such as cancer, heart disease and Alzheimer’s

Turmeric contains a compound called Curcumin.
Curcumin is also an anti-inflammatory as well as an antioxidant, it is anti-fungal and antibacterial. However, Curcumin isn’t absorbed well within our bodies. To counteract this, you need to pair turmeric with black pepper.

Black pepper contains a compound called Piperine.
Piperine helps with sickness and digestion but it also boosts the absorption of Curcumin in our bodies. It does this by making it easier for the Curcumin to pass through the intestinal wall and straight into our bloodstreams. It also helps to slow down the breakdown by the liver which increases the blood levels.

Ginger also has many health benefits:
1. Helps with sickness
2. Helps with joint pain
3. Can aid with weight loss
4. Lowers blood sugar levels
5. Helps to prevent diseases such as cancer, heart disease and Alzheimer’s.

The tea is easy to make. Cut up fresh ginger and turmeric and add to a saucepan. Fill with water and add cracked pepper. Bring this to the boil and then let it simmer for 5-10 minutes. Drain the liquid into a jug and it’s ready to go!

I added freshly squeezed lemon - please note if you do add lemon you should never add it to boiling liquid as this destroys the nutritional value. Always add cold water beforehand to cool the liquid and then add your lemon.

08/11/2020

****Calling all curry lovers****

I absolutely love to get an Indian takeaway but know that most of the curries are extremely calorific. Whilst I believe you need to treat yourself from time to time, I know it’s something a lot of people enjoy and would like to eat more often.

So, I’ve created a healthier version of the popular curry dish Butter Chicken. By making some swaps for healthier ingredients, whilst making sure I still maximise the flavour, I have been able to cut down the calories to under 500 including the rice!

Life is all about balance.

498 calories.

06/11/2020

Salmon, quinoa and veg.

450 calories.