EAT YOUR STRESS GOODBYE - STRESS REDUCING DIET
When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
- Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
- Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
- Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
- Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
- Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
- Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
- Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavour of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
- Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
- Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
- Fermented foods – last but not least, eating fermented foods such as yoghurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yoghurt actually have a direct effect on your brain chemistry and transmit positive mood and behaviour regulating signals to your brain via the vagus nerve.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yoghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet that is healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yoghurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yoghurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods that are good for your mental health.
Love
The Coach xx
YOUR CHILD'S HEALTH (AND ARE YOU OVERDOSING THEM WITH MULTIVITS?)
It is the belief of most parents that children are eating a relatively healthy diet, but if not, they throw up their hands and give up. Children are then plied with multivitamins. Though this is not a bad thing to do, many children think they are candy especially now that they come in gummy candy, gumballs, and cute animal and cartoon characters.
This is extremely serious because if they are with a kids reach, they could be taking more than you know about. If there is the remotest chance your child has ingested too many, immediately call Poison Control and get them to the emergency room.
If your child overdoses with multivitamins with iron your child could become seriously ill or die. All manner of medications must absolutely be kept out of the reach of children. If you think your child needs them generic multivitamins are fine but for the most part, children get a lot of their vitamins in their diets.
If your child is either allergic to dairy products or won’t eat them, calcium will need to come from other sources. A consultation with your child’s pediatrician is important. One vitamin daily is all a child needs even if his diet has been questionable for that week.
The absorption of other vitamins could be blocked if there is too much of any one vitamin. For example, too much calcium can prevent the absorption of other vitamins such as iron. Healthy food choices are not a child’s priority you can expect to be giving your child vitamins well into their teens.
Before buying vitamins you should know that opinions about vitamins with iron for children vary greatly. One belief is that you should, in fact, be giving vitamins with iron. Another philosophy is that never should a child be given vitamins with iron in them.
In infancy my own child showed signs of iron deficiency as an infant. Always check with your child’s doctor; my child’s doctor put him on iron fortified vitamins and he is healthy now. A disease called Hemochromatosis is caused by too much iron in the blood.
The iron becomes unusable by the body and it is not washed out of the body easily. It is almost always a fatal disease and can cause serious health issues. Calcium helps build strong bones and muscles and is a very important part of your child’s diet.
Calcium is a mineral. Kids who eat ice cream, yogurt, and cheese or who drink milk usually get enough calcium from their diets. Some do not like dairy products, still others are allergic to them. Children can be assisted in getting what they need by consuming calcium fortified juices, cereals and vitamins.
Drinking fluoride treated tap water and bottled water and/or using fluoridated toothpaste is enough for most children. Your child should not be given fluoride supplements without checking with your pediatrician. Your child’s teeth could be permanently stained if they get too much fluoride.
This defeats the purpose of the treatment of water and the use of toothpaste meant to protect your child’s teeth. Infant multivitamins in liquid form are available and usually administered with an eye dropper.
The drops contain vitamins A, C, and D and may have added iron. Also they may have other vitamins and minerals such as thiamin, niacin, riboflavin and vitamin B-12. Chewable children’s vitamins are available in the forms of cartoon characters and/or animals. Now vitamins are available in gummi candy and gumballs.
Try buying gumball vitamins or cartoon characters if your child is difficult about taking vitamins. Your child should always be supervised while he’s taking his vitamins. My son never gets to take his vitamins on his own, I give them to him.
He may or may not take it or he could take too many. Children’s vitamins could be a very good thing but too much of a good thing could be fatal. They should not be left in the reach of children. Eating what is right is not your child’s top priority so giving him vitamins may offset some of that.
Adjustments to child’s diet should always be discussed with your child’s pediatrician, it’s better to err on the side of caution. It’s fine to have fun shapes but your child could think they are candy and they should be kept out of reach of children or locked in a cabinet.
The Coach xx
HOW TO LOSE WEIGHT OVER CHRISTMAS
You know you want to stay healthy and fit over the holiday season, but it can be hard to stick with your diet. With all the sweets and tasty food around, it's easy to end up gaining weight instead of losing it!
If you're trying to lose weight over the holidays, fear not! You may think that a month-long break from healthy eating will see you gaining pounds, but you may be surprised to learn that there are easy ways to keep your diet on track. Here are some simple tips for how to stay on track with your diet during this time of year:
Don’t go to a party famished
- Eat a healthy meal before you go to the party.
- Have a light snack before you go to a party if it’s close by and you know there will be food at the event.
- Avoid alcohol at parties, or at least limit your intake of alcoholic beverages to one glass of wine per hour (for women), or two glasses of beer (for men). If possible, avoid drinking alcohol altogether because it makes it harder for your body to burn fat – especially if you drink on an empty stomach!
- If hungry when at a party, eat only healthy foods like nuts and celery sticks with peanut butter so that when hunger strikes again later on in the night, you’ll have something nutritious ready instead of resorting back overindulging with junk food!
Make veggies the star of your dinner
One easy way to cut calories is to make veggies the star of your dinner. Vegetables are low in calories and high in nutrients, making them the perfect addition to any well-balanced diet. Low-calorie vegetables include: broccoli, asparagus, cauliflower, cabbage, carrots, cucumber, green beans, mushrooms (yes!), onions (yes again!), peppers and spinach.
Tomatoes are also good for you but tend to be higher in calories than other types of vegetables because they're quite rich in water content - so if you want to enjoy their benefits without adding too many extra kilojoules or grams of fat into your diet then try eating them separately from meals rather than adding them on top off something else that's already been cooked or prepared with lots of oil.
Cut down on meats
As with other foods, there’s a lot of variation in the nutritional quality of meat. For example, lean red meat can be a good source of protein, but it also contains saturated fat and cholesterol. So reducing your intake is a good idea if you’re trying to lose weight.
If you do eat meat, try to make sure that it isn’t the only thing on your plate. It’s better to have half an avocado or some veg than just a piece of chicken breast - not only because this will fill you up more but because it will leave less room for dessert!
Make sure you get enough protein from other sources as well: nuts are great for this (and they tend not to raise blood sugar levels like dairy products often do)
Choose low-calorie snacks
Choosing the right snacks is essential to weight loss success. The right snack can help you feel full, and keep your energy levels balanced throughout the day. What's more, it's important to choose healthy snacks that are high in fibre, protein and vitamins and minerals. Here are some examples:
- Fruit - A great source of sugar-free energy. Try eating a whole orange or apple as a snack instead of something packaged with added sugars like chocolate bars or sweets.
- High-fibre crackers - These aren't just lower in calories than normal crackers; they also contain more fibre than many other snack foods.
Focus on desserts you can share
If you're worried about splurging on desserts, try to find a way to share with friends and family. If there's one thing we've learned from the holidays, it's that people love sweets! Let your loved ones know that you want to share a sweet treat with them so they don't feel left out. The more people involved in eating a decadent dessert, the better your chances of keeping things under control.
If sharing isn't an option for whatever reason (maybe someone has dietary restrictions), then opt for something low-calorie but still delicious—just make sure not to overdo it! One of our favorite ways to indulge is by whipping up some healthy recipes: fruit parfaits or smoothie bowls are both great options because they can be easily shared among many people and contain far fewer calories than most traditional desserts you'll encounter over Christmas time.
Have a plan for alcohol
Another great way to lose weight over Christmas is to plan ahead for alcohol. We all have those days where we go out and drink too much, and then feel like crap the next day. But it doesn't have to be that way!
Make sure you're choosing low-calorie drinks—sparkling water or vodka soda are good options—and avoid anything high in sugar. If you're going out with friends and want to get tipsy, make sure you have a plan for how much you'll drink (I know it's not fun, but if you're trying to lose weight over Christmas it's important). Drink water in between each glass of wine or beer so that your body gets a break from alcohol absorption into the bloodstream. And if you have a snack before going out (like nuts or olives), this will help prevent hunger pangs later on when everyone is eating their faces off at Christmas parties!
Workout or do physical activity every day.
This is the most important thing to do if you want to lose weight. Exercise not only helps you lose weight, but it also helps you maintain your weight loss. Hit the gym if you have time during the holiday.
Exercise can be a form of meditation and can help you relax. It also helps improve sleep quality and reduce stress levels, both of which are linked to obesity.
Need help in losing weight over Christmas
Weight loss over Christmas can be a daunting task, but it doesn't have to be. With the right approach and coaching, you can get it done in no time at all. Looking for support to lose weight? Contact Rita Trotter today!
TOP 10 FOODS FOR HEALTHY NAILS
The apparent portion of your nails is dead tissue, trust it or not. This illustrates why trimming your nails doesn't hurt. Powerful, lustrous nails are a sign of a good makeup routine. However, we overlook the fact that good nails necessitate a well-balanced diet. Food provides a variety of beauty nutrients that have a major impact on the appearance of your nails.
Since the nails are the last areas of the body to absorb nutrients, you'll need to take extra care of them if you have a bad diet, otherwise, they'll become thin and brittle. Eating healthy food will spontaneously strengthen and improve the protection of your nails.
1. Beans
Biotin, a form of B vitamin that stops nail breakage and is important for optimal nail protection, is found in a variety of beans. Even a mild biotin deficiency can cause nail dryness and slow nail development. It may also induce darkening of the nails.
Green beans, white beans, kidney beans, pinto, and navy beans are examples of beans that you can eat daily for good nails. These beans may be grilled, fried, or added to a salad or soup.
2.Pumpkin Seeds
Zinc is used in pumpkin seeds, and it aids in the proper functioning of the immune system as well as the formation of connective tissues. Zinc also controls the body's ability to produce new proteins, which eventually form the building blocks of strong nails.
White areas on the nails caused by zinc deficiency are close to the lines that appear as you apply pressure to the nails. Eat a few pumpkin seeds a day to keep your nails safe and solid.
3.Broccoli
Broccoli provides the body with much-needed iron, which is another important ingredient for strong nails. Iron is a fortification trace element that raises tissue oxygen levels and nurtures red blood cells, particularly in nails that break easily and are pale in color. If you don't have enough iron, your nails can emerge with ridges instead of a smooth surface. Broccoli can be eaten raw or roasted.
4.Milk
Milk's high calcium content reinforces and accelerates nail development. Drink at least one glass of milk a day. It has been discovered that a deficiency of calcium in the body can create brittle and dry nails. Drink the milk including foods high in vitamin D, such as eggs, onions, and other foods, to ensure that the calcium is completely absorbed.
5.Eggs
Protein-rich foods are well-known for their importance in general nail protection. This is because nails are composed of keratin, a form of protein, and consuming protein-based foods provides the body with the building blocks it needs to produce long and healthy nails. Eggs, for example, are a high-protein food. For strong nails, consume two servings of eggs a day. You can eat them fried, poached, or cooked in whatever way you choose.
6.Carrots
Carrots will enhance the look of your nails, eyes, and hair if consumed daily. Carrots have a lot of vitamin A, which keeps the nails from being black and brittle.
To make your nails grow long and smooth, eat raw or cooked carrots or simply drink one glass of carrot juice daily. Carrots also help to maintain eye protection and immune system activity, keeping you vital and strong from head to toe.
7.Tomatoes
Tomatoes are rich in biotin and lycopene, two nutrients that can help your nails expand and thicken naturally for a good, lustrous appearance. They're still high in vitamin A and have twice as much vitamin C as an orange! If you can, eat tomatoes raw, as frying them destroys vitamin C. Tomatoes will not only strengthen your nails, but they will also improve the protection of your face.
You can also make a delicious nail soak with tomatoes to help the nails grow longer faster. Combine a small amount of tomato juice with a few drops of rosemary essential oil. Soak the nails for five to ten minutes in this formula. It hydrates and brightens the natural color of your nails.
8.Bananas
Bananas are high in potassium, which helps you feel more energized. Bananas are also high in mineral silica, which is believed to enhance the appearance of the nails, as well as zinc, which strengthens them. This fruit also contains vitamin B6, which is believed to help maintain healthy nails.
By introducing a banana to your morning smoothie or oatmeal, you will reap the advantages of bananas. A banana is also a good mid-morning or mid-afternoon snack.
9.Water
Dehydration affects the general well-being of your nails in the same way it affects the rest of your body. Cuticles and poor nails can be caused by dehydration. You should drink eight to ten glasses of water a day to avoid dehydration.
Also, make an effort to consume more water-rich fruits and vegetables. Tea, coffee, beer, and carbonated beverages may all contribute to dehydration.
10.Sweet Potatoes
Sweet potatoes can help to improve immunity while also promoting cleaner and healthier nails and skin. Sweet potatoes are high in beta-carotene, an antioxidant that the body processes to vitamin A. Vitamin A is required for cell development, which is beneficial to nail health. Dry, brittle nails may result from a lack of this vitamin. Sweet potatoes may be steamed, fried, sautéed, or roasted.
You will have smooth and sturdy nails by having these ingredients in your diet. You must also adequately care for and maintain your nails in addition to consuming these items
Eat and Enjoy
CARB-CYCLING – (WHAT IS IT, HOW TO DO IT AND WHY IS IT WORTH IT?)
For decades, the concept of managing and limiting carb intake to maximize energy, develop muscle, and burn fat has sparked fitness enthusiasts' attention. Carb cycling is a technique that can be used for a variety of reasons, including improving physical fitness and losing weight.
Knowing the nutrition science used in carb cycling, commitment to a personalized meal plan specific to the individual and health objectives, and knowledge that this diet plan isn't perfect for everybody are all needed to achieve the best results.
Common misconceptions:
In recent decades, much has been written about the dangers of consuming so many carbohydrates. Although carbohydrate overconsumption can lead to weight gain as well as other health problems, carbohydrates consumed in moderation aren't a bad thing.
The human diet is made up of carbohydrates, fats, and proteins. Carbohydrates, which are something the body breaks down into glucose, are a significant source of nutrition and energy, particularly as a fuel for movement. This is why professional athletes speak of "carbo-loading," power packs and other similar products exist, and also carb cycling is common in athletes and bodybuilders.
The philosophy of restricted diets like Atkins or the Whole 30 also confuses people about the importance of carbs in weight loss. Although modifying carbohydrate consumption can have some benefits, completely removing carbohydrates can do more damage than good.
Carb cycling concepts will help you improve your fitness while also encouraging you to live an active lifestyle. However, since carbohydrates are the body's key source of nutrition and energy in the form of glycogen storage, low consumption may result in a decrease in energy, stamina, and power.
Extreme weight loss correlated with carb cycling and other activities, on the other hand, is not necessarily synonymous with improved health since the weight loss may be due to the depletion of glycogen reserves, which are made up of water and carbohydrates as well as body mass index, or muscle.
What is carb cycling?
Carb cycling is a multi-level diet technique that involves alternating high and low carbohydrate consumption. According to several nutritionists, it involves strict obedience and can only be used for brief periods.
One of the purposes of carb cycling is to push the body to burn fat rather than glycogen which is a source of energy (a form of stored carbohydrate). When you work out on a low-carb day, the ability to burn body fat for food increases until your glycogen reserves are exhausted.
This cycling, though, does not result in improved performance. Furthermore, carb cycling may not fulfil your dietary requirements based on the kind of sport you compete in. A marathon runner, for example, would certainly fuel up for a race differently than a sprinter.
Before you start carb cycling, find out how much basic carbohydrates your body requires, which you can find out by considering the below factors:
- Your height, age, and weight
- Basal metabolic rate (BMR)
- Level of activity
- Breakdown of macronutrients (proteins, carbohydrates, and fats) daily
High, medium, and low carb days are popular carb cycling plans. Athletes should consume a high- and medium-carb diet during exercising and a low-carb diet while relaxing. The below are few basic guidelines:
- Reduce baseline consumption by 15–20 percent on high-carb and medium-carb days.
- Reduce by another 20–25 percent on medium- to low-carb days.
Since carb cycling isn't advised for long-term weight loss, you should use it only once you've exhausted from other, more natural eating options.
How does it work?
The diet promotes weight reduction by shifting carbohydrate consumption ratios during the week and placing the body in a calorie deficit on low-carb days. Carb cycling's main aim is to make the most of food carbohydrates and accumulated glycogen. There are mainly two carb cycling plans.
1. Large re-feeds
When you adopt a low-carb diet schedule for seven to fourteen days in a row, big "re-feeds" of carbs are used infrequently. And you'll pick one day to eat slightly more carbohydrates and increase your workout.
"Re-feeds" are used to take a break from the low-carb diet. Going without carbs for extended periods forces the body to transition to using a certain energy source (stored body fat). When carbs are lost, the body switches to fat as a source of energy.
2. Moderate re-feeds
You will add one day of high carb feeding every 2 to 3 days during the low carb period by using regular mild re-feeds. Some people switch days of high and low carbohydrate intake.
When carb cycling, how much carbs do I consume?
Start with 1-1.5 grams of carbs per pound of bodyweight to decide how many carbs you can consume on your maximum day on the plan. Start with 1.5 gram and change as needed based on your performance.
Some tinkering will almost certainly be required, as some of us are more "carb sensitive" than the others. The amount of carbs you need depends on your activity level, training speed, size, and even gender, but a limit of 200 g per day is a decent starting point.
Example of a Carb Cycling Plan
Using 200 grams of carbohydrates as the highest amount on a high carb day, here's an overview of doing the 5-day carb-cycling plan.
- 150 gram on the first day
- 100 gram on day 2
- 50 gram on the third day
- 125 gram on day 4
- 200 gram on day 5
For the first three days, you'll reduce your carb intake by 50 grams, then increase it by 75 grams for the next two days. To cover up for the calories missed on reduced carb days or rest days, some people tend to increase their consumption of healthier fats. That's great, but since fat is a high-calorie macronutrient, it can disrupt weight loss.
You'll burn enough fat as energy on low-carb days if you wouldn't raise your carbohydrate intake, particularly if you're working hard, doing cardio exercises, and dieting.
Hit to a Plateau
You'll most likely hit a fat-burning plateau at some point and will need to switch it up. When this occurs, have three to four high-carb days in a row, or indulge in a cheat meal once in a while. This will rev up your metabolism, allowing you to continue fat burning.
Going carb-free for three days is yet another way to restart the weight loss. Fibrous veggies must only be considered at this period since no carbs should be consumed during these three zero carb days
Efficacy of carb cycling
According to research, a well-designed carb cycling regimen followed over a brief period will help athletes compete better and lose weight.
Carb cycling is a common method for breaking through weight loss plateaus. It's also a strategy used by bodybuilders and competitors to achieve an edge in competition.
Low-carb days aim to improve insulin sensitivity and thus encourage body fat utilization. Insulin is a hormone that aids in the digestion of carbohydrates.
High-carb days are used to increase metabolism, recharge muscles, improve athletic efficiency, and improve appetite-controlling hormones like leptin and ghrelin. Leptin tells our brain when we're full after feeding, while ghrelin tells us when we're hungry.
Carb cycling, like all eating strategies, has to be evaluated and adjusted regularly to ensure that it is still delivering the desired health benefits. It's best to work with a doctor or a nutritionist to develop a customized strategy.
Some people want to add "cheat" meals into a rather low-carb diet schedule as a means of carb cycling. Cheat meals, while not as specific as conventional carb cycling, will help increase leptin levels and rev up the metabolism while still serving as a motivating incentive for sticking to a more restricted diet on other days.
Find out if Carb cycling good for you or not?
Carb spinning, when done correctly and over brief periods, may be beneficial to the majority of people. For certain people, like those with diabetes and heart disease, some with eating problems, or pregnant or nursing mothers, this is not a balanced diet. Discussing to your doctor about changing your carbohydrate intake if you have diabetes. They might provide important healthy benefits
However, if you're on diabetes medicine, you should be cautious about any drastic changes to your carbohydrate consumption (like insulin). Furthermore, some people suffer adverse side effects on low carb days, such as nausea, hunger pangs, cramping, irritability, stomach pain, and sleep problems.
The plan may not be the right method to improve daily healthier eating habits or fit with people who want balance because it needs rigid commitment. Carb cycling, on the other hand, appeals to some people because it may feel like a happy medium between low and high carb diets, allowing for daily high carb meals while also reaping the rewards of low carb feeding.
Weight loss by carb cycling
If calorie management, discipline, and the recommended diet schedule are practiced, cycling your carb intake can be a perfect way to burn fat and body weight. The carb cycling regimen is likely to encourage weight loss because it also requires a calorie deficiency (as most people are far less likely to overeat fats and proteins).
Furthermore, there is a strong correlation between carbohydrate consumption and blood insulin levels. Fat accumulation is more possible as insulin levels in the blood stay high.
Good eating should be the cornerstone of the meal schedule, as it should be for every weight-loss approach. Carb cycling should never be used as an excuse to gorge or limit your diet excessively.
The rigorous monitoring that a program like a carb cycling requires can also lead to disordered eating habits. Check in on yourself daily to see if your new food habits are doing you well.
Carb cycling and athletic performance
For marathon runners and athletes, carb cycling is a common diet technique. Physique athletes rely on low-carb or no-carb days during their performance preparation.
Since glycogen contains a significant percentage of water, adjusting carbohydrate consumption will alter the appearance of muscles on stage by causing transient water loss. More carbs can help you build muscle by creating an energy surplus.
Carb cycling is a technique used by certain athletes to maximize muscle gain while minimizing fat gain during exercise. This necessitates sticking to daily diets that are calculated based on energy intake and body composition.
Protein consumption would be higher (around 30–35 percent of daily caloric intake) for these athletes during carb cycling for muscle development. Carbohydrates should provide for 10–15 percent of total consumption during the low period, which should mostly come from fresh vegetables. They also combine high-carb days with hard workout days to provide more steam, aid muscle regeneration, and provide vital nutrients.
Benefits of carb cycling on health.
While more research is required, many people believe that carb cycling has the following advantages:
- Low carb stages can help you lose weight by suppressing your appetite and making it easier to lose weight.
- Low carb days are said to cause the body to use body fat as a source of energy during exercise.
- High-carb days replenish muscle glycogen and provide the body with vital nutrients.
- Carbohydrate-rich days supply fast energy for strenuous workouts.
Low carb days avoid blood sugar rises and lows by regulating insulin and other hormones. High-carb days have adequate insulin to maintain muscle tissue while also improving thyroid hormones, leptin levels, and testosterone levels
Rotating low carb days and high carb refeeds may seem less restricting and more manageable than consuming low carb all of the time.
TOP 10 FOODS FOR HEALTHY SKIN
Everybody has a preferred face cream or drug, but healthy skin begins from the inside out. Older cells are continually shed and replaced with new ones, so a steady flow of essential nutrients is needed to keep this fast growth going. If you eat the right ingredients, you'll give your skin the vitamins it needs to remain soft, luscious, and free of blemishes.
Regardless of how hard we work to avoid it, our skin does age over time. Overexposure to the heat and tanning beds, heavy soaps, additives, and inadequate diet will all hasten the appearance of wrinkles and age patches of skin. With this insight, it's best to take a holistic view. Eat antioxidant-rich fruits and vegetables, good fats from fatty fish and nuts, and a diverse and balanced diet to care for your skin and enhance your nutrition. This should include optimum amounts of nutrients like beta carotene, zinc, selenium, vitamins C and E, which are all essential for glowing skin.
1. Fatty fish
Salmon, herring, and mackerel are high in omega-3 fatty acids, which are good for the skin. They're high in omega-3 fatty acids, which are essential for keeping skin healthy.Omega-3 fatty acids are important for maintaining healthy skin that is thick, supple, and moisturized. In reality, a lack of omega-3 fatty acids will lead to dry skin. Fish oil contains omega-3 fatty acids, which help to relieve inflammation, which can exacerbate redness and acne. They will also make your skin less vulnerable to UV rays from the sun.
Fish oil supplements have been shown in some trials to assist with autoimmune skin disorders including psoriasis and lupus.
Vitamin E, one of the most essential antioxidants for your health, is contained in fatty fish. Getting enough vitamin E is critical for protecting your skin from free radical damage and inflammation.
This kind of seafood is also a good source of high-quality protein, which your skin needs to stay strong and healthy. Finally, fish contains zinc, which is essential for the regulation of the following:
- the inflammatory process
- skin wellbeing in general
- the development of new skin cells
Body infection, lesions, and slow wound healing are all symptoms of zinc deficiency.
2. Avocados
Avocados have a lot of good fats. Many functions of your body, including the health of your skin, are aided by these fats. It's important to consume enough of these fats to keep skin flexible and moisturized. A large study involving over 700 women discovered that a high total fat intake — especially the types of safe fats present in avocados — was linked to supple, springy skin.
Avocados also contain compounds that can help shield the skin from sun damage, according to preliminary data. Wrinkles and other symptoms of aging can be caused by UV damage to the skin. Avocados are also high in vitamin E, an essential antioxidant that helps shield the skin from oxidative stress. The majority of Americans are deficient in vitamin E.
Vitamin E, it turns out, is more powerful when mixed with vitamin C.
Vitamin C is also essential for good skin. Your skin needs to produce collagen, which is the major basic protein that keeps it firm and stable.
Vitamin C deficiency is uncommon these days, but it can cause brittle, rough, and cracked skin that bruises easily.
Vitamin C is an antioxidant that protects the skin against oxidative damage induced by the sun and the atmosphere, which can trigger aging signs. Vitamin E is 14 percent of the Daily Value (DV) and vitamin C is 11 percent of the DV in a 100-gram serving, or around 1/2 an avocado.
3. Walnuts
Walnuts have several qualities that make them an ideal food for maintaining skin health. They're a decent source of essential fatty acids, that your body can't produce on its own. In particular, they contain more omega-3 and omega-6 fatty acids than most other nuts.
Inflammation, like inflammatory skin disorders including psoriasis, can be exacerbated by a diet rich in omega-6 fats. Omega-3 fats, on the other hand, decrease inflammation in the body, including your scalp.
Omega-6 fatty acids are abundant in the Western diet, but omega-3 fatty acid supplies are scarce. Walnuts can help combat the inflammatory reaction to excessive omega-6 because they include a nice balance of these fatty acids.
Walnuts also provide additional nutrients that your skin requires to work correctly and remain healthy. Walnuts contain 8% of the daily value for zinc in one ounce (28 grams).
Zinc is required for your skin's barrier mechanism to work properly. It's also used for wound healing and bacterial and inflammatory eradication.
Walnuts are also high in the antioxidants vitamin E and selenium, as well as 4–5 grams of protein per ounce (28 grams).
4. Sunflower seeds
Nuts and seeds, in particular, are healthy sources of skin-boosting ingredients. Sunflower seeds are a great example of this. Sunflower seeds contain 49 percent of the daily value for vitamin E, 41 percent of the daily value for selenium, 14 percent of the daily value for zinc, and 5.5 grams of protein per ounce (28 grams).
5. Sweet potatoes
Plants contain beta carotene, which is a fertilizer. It works as a provitamin A, meaning it can be processed into vitamin A in the body. Oranges and vegetables including carrots, spinach, and sweet potatoes contain beta carotene.
Sweet potatoes are an outstanding source of beta carotene, with one 1/2-cup (100-gram) serving to provide more than six times the daily value of vitamin A. Beta carotene and other carotenoids serve as natural sunblocks, which help to keep the skin safe.
When this antioxidant is ingested, it is absorbed into the skin and helps to shield your skin cells from the light. This may aid in the prevention of sunburn, wrinkles, cell death, and dry skin. Intriguingly, high levels of beta carotene will give the skin a warm, orange hue, leading to a more youthful look. Sweet potatoes are high in beta carotene, a natural sunblock that can shield the skin from damage caused by the sun.
6. Red or yellow bell peppers
Bell peppers, including sweet potatoes, are high in beta carotene, which the body transforms into vitamin A. One cup (149 grams) of diced red bell pepper provides 156 percent of the daily value for vitamin A.
They're also high in vitamin C, making them one of the better sources. This vitamin is required for the production of collagen, a protein that keeps skin firm and solid. A single cup of bell pepper (149 grams) contains 211 percent of the daily value for vitamin C.
Women who ate lots of vitamin C had a lower chance of wrinkled and dry skin as they got older, according to a major observational report. Bell peppers are high in beta carotene and vitamin C, which are both powerful antioxidants for the skin. Vitamin C is also required for the production of collagen, a structural protein that serves to maintain your skin firm.
7. Broccoli
Broccoli contains numerous vitamins and minerals that are beneficial to skin health, such as zinc, vitamin A, and vitamin C. Lutein, a carotenoid similar to beta carotene, is also present. Lutein protects the skin from oxidative distress which can lead it to wrinkle and dry skin.
Broccoli florets, on the other hand, contain a unique compound called sulforaphane, which has a long list of possible health benefits. It can also have anti-cancer properties, such as in the case of some cases of skin cancer. Sulforaphane is also a potent antioxidant that protects against sun damage. It acts in two ways: it neutralizes toxic free radicals and activates the body's other defense mechanisms.
Sulforaphane decreased the number of skin cells destroyed by UV light by as much as 29 percent in laboratory experiments, with defense lasting up to 48 hours. Sulforaphane can also help preserve collagen levels in your skin, according to research.
Broccoli is high in vitamins, calcium, and carotenoids, both of which are beneficial to skin health. It also includes sulforaphane, which can shield the skin from sunburn and aid reduce skin cancer.
8. Tomatoes
Tomatoes contain all of the main carotenoids, like lycopene, and are a good source of vitamin C. The antioxidants beta carotene, lutein, and lycopene were shown to shield your skin from sun damage. They can also aid in the prevention of wrinkles.
Tomatoes are an ideal food for preserving good skin since they are high in carotenoids. Consider combining carotenoid-rich foods such as tomatoes with a fat origin like cheese and olive oil. Carotenoids are more absorbed when you eat fat. Tomatoes are high in vitamin C as well as all of the main carotenoids, particularly lycopene. These carotenoids can help avoid wrinkles and shield the skin from sun damage.
9. Soy
Isoflavones, a group of plant products that can either imitate or inhibit estrogen in the body, are found in soy. Isoflavones can support your skin as well as other parts of your body.
In one small trial, eating soy isoflavones every day for 8–12 weeks decreased fine wrinkles and increased skin flexibility in middle-aged people. Soy can also help keep the skin soft and strong in postmenopausal women by reducing skin dryness and increasing collagen levels. These isoflavones not only shield your body's cells from injury but also your skin against UV radiation, potentially lowering your risk of developing cancer.
10. Dark chocolate
Here's yet another excuse to indulge in chocolate: The results of cocoa on the skin are incredible. Participants in one study reported thicker, more hydrated skin after 6–12 weeks of daily consumption of an antioxidant-rich cocoa powder. Their skin was much less gritty and scaly, less sunburn-prone, and had more blood supply, which means more nutrients were delivered to their skin.
According to another report, consuming 20 grams of high-antioxidant dark chocolate per day could cause your skin to withstand about twice as much UV radiation until burned as eating low-antioxidant chocolate. Several other tests have found similar findings, including a reduction in wrinkle appearance. Bear in mind, though, that at least one review found no major consequences.
To reap the advantages and keep added sugar to a minimum, select dark chocolate that contains at least 70% cocoa.
Antioxidants in cocoa can help to protect your skin from sunburn. Wrinkles, hydration, blood flow, skin thickness, and skin texture can all benefit from these antioxidants.
Eat and Enjoy!
10 WAYS TO GET MORE ANTIOXIDANTS INTO YOUR DIET
It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.
Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best.
There are 10 steps to getting more antioxidants into your diet.
1.Breakfast
Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.
Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be of some help here. Order a fruit and yogurt parfait and some apple slices. For about £2, you have a breakfast providing one to two servings of fruit.
2.Snacks
Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.
3.Lunch and dinner
It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.
4.Dessert
Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.
5.Beverages
Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.
6.Think outside the box
We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.
7.Cook lightly
You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite.
8.Plant a garden
Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.
9.Take your healthy diet on vacation
Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.
10.Learn to cook
If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.
