How to work out your daily calorie intake. To begin with work out your basic metabolic rate (BMR) – The amount of calories you burn a day at rest. Multiply your BMR by the category you fall in. It’s a good base to know how many calories are appropriate for your weight, height and activity level. Although calorie counting can work for some not all have weight loss success. In addition, calories aren’t all equal. 200 calories in an avocado is far more nutritious than 200 calories of chips. Contact me for help.
Losing weight is great, how you lose the weight ie. habits and routines, are more important than how quickly the weight comes off. Losing weight is temporary, having a healthy body is something you’ll maintain for the rest of your life.
The percentage reduction in the likelihood of developing dementia among fit women compared with unfit women. More and more evidence suggests exercising as a preventative for certain diseases. 2 and 1/2 hours a week. That’s all.
Fermented foods have so many benefits. They make food more digestible, contain more nutrients, full of good bacteria (probiotics), keep your immune system healthy and helps curb sugar cravings.
Some examples are sour dough, kefir milk, pickles, miso and probiotic yoghurt.
Flax seeds – a rich source of vitamins and minerals, high in Omega-3, reduces cancer risks, full of fibre, improves cholesterol and lowers blood pressure.
Asparagus means spring.
Three benefits of the vegetable are:
Asparagus are a rich source of Vitamin C & K.
Asparagus are full of Calcium, Iron & Magnesium.
Asparagus are an anti-inflammatory and support antioxidant systems.
With two weeks to go until the London Marathon, ensuring you have enough protein in your diet is essential for muscle growth and repair, helping you to recover stronger and faster. Aim for 15-25g protein (dependant on your weight) in any post workout meal. The sooner you eat after working out the better, ideally within 30 minutes. Your needs the nutrients to kick start the healing process. This can last for well over 24 hours after a hard training session. For recovery, remember the four R’s. Rest – a good night’s sleep is important as this is when most of your muscle repair occurs. Rehydrate – repace fluid losses by drinking at regular intervals throughout the day. Repair – eat 15-25g protein soon after exercise to kick start muscle repair. Refuel – eat carbohydrates to help restore energy – a minuimum of ag per kilogram of body weight.
Tomatoes. Fresh or canned tomatoes are hugely nutricious. They are a good source of vitamin C, contain betacarotene which converts to vtamin A, good suppliers of potassium and magnesium keeping your kidneys healthy and optium blood pressure and one medium tomato counts as one of your five a day.