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Posted by on in Health

 The Truth About Fat

A lot of people incorrectly assume that fat needs to be avoided at all costs. We’ve decided to take a look at what this food group actually does, and why it’s essential to staying fit and healthy.

To begin with there are a multiple essential vitamins that our body cannot absorb without the presence of fat. These include vitamin A, S, E and K. Fat also helps to transport nutrients across cell membranes and is an excellent energy source.

So, if fats are vital for a healthy diet, which ones should we be eating?

Saturated fats: animal fats, dairy and oils such as coconut and palm.

Despite the bad reputation, saturated fats are the safest fat to cook with, as they are highly resistance to rancidity. Saturated fats though are linked to high blood cholesterol levels, which can cause narrowing of arteries and an increased risk of blockage.

Monounsaturated Fats: olive and canola oils and fats found in nuts and avocados.

Oils high in monounsaturated fats are rich in vitamin E and can help reduce high cholesterol levels when consumed in moderation. This healthy source of fat can also add flavor, help satisfy your appetite and regulate blood sugar levels. While monounsaturated fats are fine for light cooking, they can be unstable under heat.

Polyunsaturated Fats: vegetable oils, sunflower and fish fats.

Although theses fats are presented as healthy, only a small few are. Polyunsaturated oils are often highly processed which means they are quick to turn rancid when exposed to heat or light. Their lengthy extraction process also removes many of the fat’s vitamins. On a positive note, the benefits polyunsaturated fats found in oily fish such as salmon, tuna and sardines include reduced blood pressure, improved blood vessel elasticity and reduced inflammation.

Trans Fat: margarine, hydrogenated vegetable oils and the fat used in commercial deep-frying.

These highly processed fats should be avoided. Trans fats are incredible carcinogenic and are facing scrutiny worldwide for their damaging effects. It increases risk of heart disease by increasing cholesterol. While trans fats occur naturally in small amounts in beef, veal and lamb, they are more often produced artificially and found in deep-fried foods.

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Posted by on in Fitness

How Running Can Improve Your Life 

Running is a great cardio workout and improves your overall fitness, but did you know it can also help you live longer?

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Posted by on in Health

Organic Foods Worth Buying 

Do you need to buy organic all the time? There’s a difference between organic and conventionally grown foods when it comes to nutrition, safety and price. The organic food aisle can be difficult to navigate – not to mention, costly – but there are a few organic and pesticide-free products that are certainly worth the investment.

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Posted by on in Fitness

Is the Cure to Hay Fever Exercise?

Does the thought of spring make you sneeze? Don’t stop your workouts due to hay fever; science suggests exercise might help relieve your symptoms. 

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Posted by on in Fitness

How to Eat Healthy on a Budget 

Eating healthy and sticking to a budget is not always easy, but with a few simple tricks you can keep your wallet fat and your waistline trim!

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Posted by on in Health

8 Shortcuts to Eating Healthy

Healthy eating doesn’t have to be difficult. Here are 8 of the best shortcuts to keep your healthy habits in check!

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Posted by on in Fitness

 Not So Obvious Signs of Stress

Are you suffering from stress and don’t even realize it? Watch for these important warning signs.

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Posted by on in Fitness

Staying Fit at Work

You've probably heard how sitting for prolonged periods of time is just as dangerous as smoking. According to studies and doctors the affects lead to serious health problems, equivalent to those of smoking.

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Posted by on in Health

What Makes Us Eat More in Winter?

There’s just something about the comfort that food brings us in winter. If you find it hard to resist the munchies on a cold night, you’re not alone.

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Posted by on in Fitness

6 Tips for Building Mental Muscle

Changing your body can often mean changing your mind too. It can be an uphill battle at the best of times, but without the right mindset, you may never get to your transformation peak.

By building ‘mental muscle’ and training the mind to support your exercise, you will be well on your way to achieving your goals. Here are a few tips to get you started:

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How You Could Be Harming Your Fitness Results

You’re getting up early, putting on gym gear and heading out to train… yet nothing’s happening. It’s very demotivating when you’re making the effort and you’re not seeing results, but sticking on a pair of runners and joining your local gym doesn't automatically equal better fitting jeans. If you’re struggling to reach your goals despite doing all the right things, check this list out and make sure you’re not being held to ransom by self-sabotaging habits.

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Posted by on in Health

healthyfood

When we eat healthy foods we think we are helping oursleves, but eat them the wrong way, and we could be removing valuable nutrients or getting more calories than we expected. Here are six healthy foods that are frequently eaten in unhealthy ways.

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Posted by on in Fitness

 hydrated

Feeling thirsty, light-headed, tired, headachey, a dry mouth and lips are early signs of dehydration, so read our guide to what’s best to drink.

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Posted by on in Health

Super foods that help you burn fat

If you viеw fооd аѕ thе enemy, hеrе are itеmѕ thаt might mаkе you сhаngе уоur mind аnd hаvе them work fоr you inѕtеаd of against уоu. Whilе they mау bе рrеttу ѕuреr, you ѕhоuldn’t put аll of уоur attention on аnу one of them. Start bу introducing a few mоrе super fооdѕ that burn fat intо уоur diеt еасh wееk until you find that you’re еаting much more оf thеm thаn you used to. 

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Tips when you can't (don't want) go to the gym.

Some days, I just don’t feel like training. Sometimes this because I’ve been working a lot, not sleeping enough, not eating properly, or overloaded with other things to do. Usually, I just train anyway: partly because I’ve got goals to hit, and partly because life (and being a grownup) is about doing things you don’t necessarily want to do in pursuit of a greater good, and the gym is a good way to practice that. But sometimes – maybe once a month, I really can’t face doing the workout I’ve got planned.

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Posted by on in Fitness

Interval Training & Fitness

No doubt you will have heard about interval training. There’s also quite a strong possibility that you haven’t yet tried it out. Horrible nightmare images of you sprinting every 30 second, gasping for breath? Visions of yourself pedalling on level 20 of your bike, legs burning and feeling like they’re probably going to drop off? Most people I speak to about interval training are put off because they think it involves sprinting like a madman, and they just don’t think they’re capable of holding out at that level of intensity, even for 30 seconds.

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Posted by on in Fitness

Macros Tracking and Results

Let’s start off with the basics – what does the word Macros mean? Ultimately Macros is short for Macronutrients – Macronutrients refers to the nutrients you get from food that gives us calories or energy. The word ‘macro’ means large, therefore macronutrients are nutrients needed in large quantities. There are three types of macronutrients and they come in the form of Carbohydrates, Fats and Proteins.

WHAT DOES TRACKING YOUR MACROS MEAN?

Fundamentally, tracking your macros means counting how many grams of carbohydrates, fats and proteins that you consume on a daily basis.

Tagged in: diet easy energy foods gym
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Posted by on in Fitness

theimportanceofactivity1

Take a well-deserved rest day. After all, a day off allows your muscles to recover, rebuild, and become stronger.

But chill days aren't just for lounging on the couch. To speed your recovery and get your blood flowing to help feed your weary muscles, take yourself for a 20-minute stroll, bike ride, jog, or swim, and then show your muscles some TLC with massage and stretching.

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Posted by on in Fitness

From the couch to the Gym

Summer season is nearly upon us, and whether you are planning on completing a half marathon or just build a better body through running, it’s always good to be prepared. Here are some helpful tips to get prepare.

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Posted by on in Fitness

Sweet tips and detox

Processed sugar pretty much has 99% of the population in its white devil grips. Weight gain, foggy heads, Candida, depression… just a few of the by products it leaves in its trail of excess consumption. Yes it is dam hard to break the bond but it can be done will a little (or a lot!) of will power and some handy tips to cope with cravings.

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