Five ways to have a healthier lunch

Make your own lunch

It is cheaper and you know what is in it. Healthy leftovers from the night before, bulked up with extra vegetables or a salad, can be a good option, says Gillian Killiner, a dietitian and spokeswoman for the British Dietetic Association. Shop-bought convenience food “should be the last resort”, she says. “It can be laden with pro-inflammatory ingredients, especially cheap vegetable oils and fillers, which do not provide long-acting energy, so leave you hungry and unsatisfied.”

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Don’t eat at your desk

Enjoy your food somewhere peaceful, if possible, perhaps outdoors. If you eat at your desk, you will probably carry on working rather than focusing on your food, which could lead to weight gain. “The receptor from the gut to brain will not work optimally and leaves you feeling unsatisfied and reaching for more without realising what you have already consumed,” says Killiner. Sitting hunched over, eating mindlessly without chewing well can also cause or exacerbate gastrointestinal issues.

Maximise your workout

An hour (if you are lucky) may not sound long enough to travel, change, workout, shower, eat and be back at your desk, but it is possible to exercise at lunchtime. Hollie Grant, a personal trainer and the founder of Pilates PT, says high-intensity interval training (HIIT) is “the quickest way to get fit in the shortest amount of time. It’s short bursts of hard work; you can easily do a HIIT workout in 20 minutes.” You don’t need a gym – you can turn a run into a HIIT workout by alternating 30-second sprints with 30 seconds of jogging or walking. You could do the same on a bike, or in a pool. Just remember to warm up and cool down – and to eat afterwards, not before, says Grant.

Drink mindfully

It is best to drink water often and in small amounts, says Killiner. “Too much liquid at meals can cause some people to have acid reflux, which can cause pain and bloating.” About 250ml of water should be enough with a meal, but Killiner suggests drinking 500ml about 30 minutes before lunch. “It assists with reducing hunger, allowing more control in selecting healthier options when meals come round.”

Avoid the post-lunch slump

That feeling of wanting a nap – or a chocolate bar – shortly after lunch can be staved off with better food choices. The slump can be made worse with carb-heavy meals, such as lots of bread, pasta or potatoes. Killiner recommends instead “eating nutritious choices such as white or oily fish and seafood, brown rice, oat cakes, quinoa and a variety of colourful vegetables. Sprinkle with some seeds or nuts.”

source: Guardian.com

Date: Sep.01.2019

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A paleo dietary pattern may be harmful to long-term health and Increases Risk for Heart Disease

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According to a study published in the European Journal of Clinical Nutrition. A “paleo diet” increases levels of TMAO, a metabolite associated with heart disease. Researchers tracked TMAO levels and markers of gut-bacteria health for those following a “paleo diet,” which included meat, while excluding grains and dairy products, and compared results to a control group. Decreased consumption of carbohydrates, especially from fiber-rich grains, and increased fat, saturated fat, and cholesterol intake in the paleo group led to more gut bacteria species linked to heart disease and inflammation than those in the control group. The authors note that these results suggest that a paleo dietary pattern may be harmful to long-term health.

Source: pcrm.org

Date: 31 Aug 2019

Type 2 diabetes patients should reduce the intake of carbohydrate content which will help regulate blood sugar levels.

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Patients with type 2 diabetes improve their ability to regulate blood sugar levels if they eat food with a reduced carbohydrate content and an increased share of protein and fat. This is shown by a recent study conducted at Bispebjerg Hospital in collaboration with, among other partners, Aarhus University and the Department of Nutrition, Exercise and Sports at the University of Copenhagen. The findings are contrary to the conventional dietary recommendations for type 2 diabetics. Continue reading….

According to a source, Nutritional therapy is important to treat the type 2 diabetes optimally, but the recommendations are unclear. According to the Danish Health Authority, up to 85% of newly diagnosed patients with type 2 diabetes are overweight, and they are typically advised to follow a diet focused on weight loss: containing less calories than they burn, low fat content and a high content of carbohydrates with a low ‘glycaemic index’ (which indicates how quickly a food affects blood sugar levels).

Reduced carbohydrate content — increase in protein and fat

A central aspect in the treatment of type 2 diabetes is the patient’s ability to regulate their blood sugar levels, and new research now indicates that a diet with a reduced carbohydrate content and an increased share of protein and fat improves the patient’s ability to regulate his or her blood sugar levels compared with the conventional dietary recommendations. In addition, it reduces liver fat content and also has a beneficial effect on fat metabolism in type 2 diabetics.

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“The purpose of our study was to investigate the effects of the diet without ‘interference’ from a weight loss. For that reason, the patients were asked to maintain their weight. Our study confirms the assumption that a diet with a reduced carbohydrate content can improve patients’ ability to regulate their blood sugar levels — without the patients concurrently losing weight,” explains Senior Consultant, DMSc Thure Krarup, MD, from the Department of Endocrinology at Bispebjerg Hospital. He continues: “Our findings are important, because we’ve removed weight loss from the equation. Previous studies have provided contradictory conclusions, and weight loss has complicated interpretations in a number of these studies.”

New dietary recommendations for type 2 diabetics in future

Based on the growing body of evidence, we might rethink the dietary recommendations for patients with type 2 diabetes, stresses Thure Krarup:

“The study shows that by reducing the share of carbohydrates in the diet and increasing the share of protein and fat, you can both treat high blood sugar and reduce liver fat content. Further intensive research is needed in order to optimise our dietary recommendations for patients with type 2 diabetes,” says Thure Krarup, stressing that the findings should be confirmed in large-scale, long-term controlled trials.

source: sciencedailysource 31. Aug. 2019

Bolafit Booty Bands

What Are Booty Bands?

Booty bands are an increasingly popular name used to refer to a small resistance band loop which is used to increase the effectiveness of lower body exercises specifically to target the gluteal muscles.  They are also sometimes referred to as ‘mini bands’, ‘butt bands’ and ‘hip bands’.

They’re usually a wide, flat resistance band loop around 12 or so inches long when sat flat, and they come in a variety of tension strengths.

Resistance band

Weight lifting For Women

Burns More Fat And Calories

Your exercise routine is incomplete without strength training. But many women think that lifting weights will make them muscular like men. Not true! Women do not produce as much testosterone, a hormone that drives muscle growth, as men. The fact is, strength training will help tone your body and make you look and feel 10-15 years younger. And I am not making that up! Research shows that adult women feel great and are more energetic when they lift weights. There are many physical and mental health benefits of lifting weights that you should take full advantage of so, if you are skeptical about lifting weights, here are some benefits of lifting weights that will change your mind.

Strength training or lifting weights should be added to your workout because cardio with diet can lead to both fat and muscle loss. By training with weights, you will only burn fat and be able to burn more calories in a short period as compared to cardio. Moreover, when you strength train, your body remains in the fat-burning mode long after you have left the gym. This is known as Excess Post-exercise Oxygen Consumption (EPOC) effect. This doesn’t happen when you do low-intensity cardio.

Tones The Body

Lifting weights can help you get a toned and sleek body. And by “toned,” I mean building lean muscle mass. American scientists found that by doing a mixed workout, which includes cardio and strength training, participants in the experiment were able to burn more fat and build lean muscle mass (6).  When you build lean muscle mass, no matter what your body shape is, you will look fabulous and fit. For example, the original Queen of Curves, Jennifer Lopez mixes cardio and strength training in their workout routine. And that’s why she has the right amount of fat and muscle according to her body type, shape, and age.

Enhance Sport fitness

Sports fitness depends on muscle and bone strength, muscle power, endurance capacity, and quick reflex. If you are aiming to become fit in a certain sport, you must do strength training along with cardio to improve your performance. Lifting weights has a positive impact on your heart health and connective tissues and will help improve your stamina, reflex, and muscle power. There are many benefits for weight lifting including our mental and physical health.

How to Slow Down Your Metabolism to Maintain or Gain Weight

Everyone is always talking about speeding things up, whether it’s baking a pie or losing weight. So naturally, metabolism speed is something very commonly talked about in the diet world. It’s well known that a faster metabolismleads to weight loss. The more efficiently your body metabolizes food, the fewer calories there are to be converted to body weight. What people don’t talk about very much is how to slow down your metabolism.

A slowed metabolism is less efficient at using calories and can ultimately assist in weight gain or weight maintenance. Here are some easy ways to slow down your metabolism.

Eat more

This may seem self-explanatory, but you need to eat more in order to gain weight. Not only does the caloric increase lead directly to weight gain, but it can also slow down your metabolism since your body has to work harder to digest all of those calories.

Eating 3,500 extra calories a week, or 500 extra calories daily, is roughly equal to gaining one pound. This means you can and should eat that third serving at dinner, and who doesn’t want that? And if you’re trying to add muscle, try chocolate waffles or protein pancakes

Eat less

Be careful with this one since it can be unsafe, but eating less can actually lead to a slower metabolism. After not eating for some time or not receiving enough calories, your body starts to go into conservation mode and slows down in order to preserve energy. This means your metabolism has slowed. However, this does NOT mean that starving yourself is a good way to obtain a slower metabolism, it just suggests that a period of “fasting” may be a good way to keep your metabolism nice and slow.

Eat less often

Eating small meals means that your body doesn’t have time to get back to resting, so it stays in a revved up state. Spacing out meals far apart lets your metabolism really slow down by the time you eat again.

Low and slow

Keeping your workouts low intensity for a shorter duration not only ensures that you don’t get too high of a caloric deficit, but it also help keeps your metabolism slower. HIIT workouts and long endurance training keep your body in a heightened state for an extended period of time, even after the workout. Sticking to lower intensity strength training will help keep your metabolism down while also building muscle.

Maintain homeostasis

Keeping your body at a comfortable temperature and staying low stress (easy peasy!) will keep your metabolism from freaking out. Whenever your body isn’t in its happy place it has to work hard to get back to where it wants to be. This means that being too cold, too warm, or on edge will lead to a hyper-metabolism and a higher rate of calorie burn—not ideal if you’re trying to maintain or gain weight

Avoid caffeine

Caffeine has been proven to directly increase metabolism. It also makes you hyper and less likely to detect tiredness, leading to even more caloric burn. If you’re up and running around, pushing past the signs of exhaustion, you’re definitely going to be expending more energy than usual. Try getting enough sleep so that you don’t need the caffeine to keep you going. More sleep will benefit you in plenty of other ways too.

Healthy Weight Gain Tips

Eating junk and sugary foods supply a lot of calories and won’t fill you up. Why not increase your calories by focusing on real foods, and getting a balanced diet intake of fats, protein and quality carbohydrate that won’t put your body into fat-storage mode.

Here are the top tips!

1. Put more effort in your daily eating routine. This may mean rescheduling other activities. Plan your meal and snack times in advance and never skip or rush them.

2. Increase your meal frequency. Try to eat at least three meals and three ( or more) snacks each day.

3. Eat regularly every 2-3 hours and avoid gaps longer than three hours

4. Plan nutritious high calorie snacks- e.g yogurt, nuts, dried fruits, flapjacks, and oats based bars

5. Eat larger meal and increase portion sizes.

6. Eat full fat and diary products, use a little more ( olive or coconut) oil for cooking,drizzle olive or walnut oil on salads and vegetables

7. If you are finding it hard to fit in enough food, try nutrient-dense drink such as whole milk, flavored milk, milkshakes and yogurt and fruit smoothies to help increase your calorie and protein intake. Add groundnuts or seeds to shakes to further boost calories.

Which High-Protein Foods Should You Eat For Breakfast?

Struggling to incorporate a high protein foods for breakfast, don’t worry here is a solution for you, read this article.

Most of you know Protein pancakes are very popular.

Eggs are incredibly nutritious and high in protein. Replacing a grain-based breakfast with eggs has been shown to help you eat fewer calories for the next 36 hours and lose more weight and body fat.

However, fish, seafood, meat, poultry and dairy products are also great sources of protein to include for breakfast. 

For a complete list of high-protein foods, read this article.

Here are a few examples of high-protein breakfasts that can help you lose weight: 

  • Scrambled eggs: with veggies, fried in coconut oil or olive oil.
  • An omelette: with cottage cheese and spinach (my personal favorite).
  • Stir-fried tofu: with kale and dairy-free cheese.
  • Greek yogurt: with wheat germ, seeds and berries.
  • A shake: one scoop of whey protein, a banana, frozen berries and almondmilk.

Note: The importance of eating enough protein can not be overstated.

It is the simplest, easiest and most delicious way to lose weight and have a better looking body.

Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout (2).

Here are some examples of balanced pre-workout meals:

If Your Workout Starts Within 2–3 Hours or More

  • Sandwich on whole-grain bread, lean protein and a side salad
  • Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
  • Lean protein, brown rice and roasted vegetables

If Your Workout Starts Within 2 Hours

  • Protein smoothie made with milk, protein powder, banana and mixed berries
  • Whole-grain cereal and milk
  • A cup of oatmeal topped with banana and sliced almonds
  • Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts Within an Hour or Less

  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients
  • A piece of fruit, such as a banana, orange or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and nutrient compositions.

In addition, some supplements can also be useful before exercise

Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.

Below are some of the best pre-workout supplements.

  • Creatine
    Caffeine
    BCAAS (branched chain amino acids
    Beta Alanine

These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness.

Note: Before taking any supplements, get an advise from your health professional