A few Nutritional Info tips for you...

Nutritional Info - Breakfast

• Never skip breakfast - eating actually increases your metabolic rate (as does exercise) and if you miss your first meal of the day it will be sluggish and you won't burn up much energy.
• If you miss breakfast, your blood sugar drops really low. The result of this is that you feel really hungry before lunch and are more likely to snack. Low blood sugar also affects your hormonal balance, especially the hormones that control metabolism. As a result your body is duped into thinking it's in a state of fast and therefore it STOPS burning fat in case you need it later.
• The best breakfast contains protein as it helps keep blood sugar levels even (important for hormones which balance appetite/ fat burning) and the ideal form for this is natural live yoghurt or poached eggs.
• As a guide a protein portion should be roughly the size of your palm.
• Porridge is also excellent as oats are slow releasing, keeping you full up until lunch time.
• Also have lots of fruit and watered down fruit juice to go with it. If you do have toast/ bread make sure it's wholemeal as it's full of nutrients and fibre which help release energy more slowly and evenly.

Nutritional Info - Other meals

Many people find that cutting down (but not eliminating) complex carbs is very effective for helping develop a leaner shape.

• Avoid are white rice, white bread, white pasta. Instead have smaller portions of wholemeal bread, brown rice or wholemeal pasta.
• Make sure you have protein with every meal, preferably from lean high quality sources such as chicken and fish, and ideally from vegetarian sources such as beans or tofu. This protein is vital for keeping energy levels even and for giving you a feeling of fullness so you're not hungry 10 minutes after eating!
• At least half of your plate should be full of vegetables or salad and the greater variety of these you can eat the better as you'll be getting a great range of vitamins and minerals from these.
• Raw vegetables and salad are especially good as they contain lots of fibre, which is important for eliminating toxins. We store toxins in fat, so if we have too many and aren't getting rid of them we are more likely to store them up in fat cells on our thighs (i.e. cellulite - nice).

Nutritional Info - Snacks

It is essential to snack as your body works better (and your metabolic rate stays elevated) if you eat little and often. The problem is getting the right snacks, and the general rule is to avoid processed foods, those high in fat and those high in sugar. What you need is fresh, natural foods which are low in sugar and preferably combined with protein to help make you feel full. I would suggest the following as being great snacks:

 

Drinking lots of caffeine confuses your body by triggering the release of adrenalin and you end up having highs and lows of energy and appetite. This causes your liver to stop breaking down/ processing fat as it believes (wrongly) you are in a high stress environment and you need all your energy to run/ commence battle/ shout at badly behaved children. Replacing tea and coffee with herbal teas, green tea and water is definitely recommended as they're caffeine free and helpful for eliminating toxins and aiding digestion.

In general my advice is to avoid any foods if you don't know where they come from/ what's in them e.g. crisps that in no way resemble potatoes or fluorescent sweets/ drinks etc. All the food you eat should be fresh (i.e. it goes off if you don't eat it after a few days) and natural as that is what your body's happiest dealing with.

Nutritional Info - ALCOHOL

• The odd glass is fairly harmful but the odd glass every night is not a good habit!
• Binge drinking sessions are worse! However, if you do enjoy a bit of partying over the summer make sure you eat well beforehand and that you drink a glass of water for every alcoholic drink where possible and certainly drink plenty of water before you go to bed.
• When you wake up in the morning drink more water but try to go out and do some gentle exercise and ‘sweat out’ the night before then eat good nutritious food and drink plenty of water again (or diluted juice).

Nutritional Info - WATER

• Water is essential for flushing out toxins and many people who are overweight and don't drink any can find they lose a significant amount of weight in a short time just from starting to drink water without doing anything else.
• You should have about 2 litres a day - herbal tea would count towards this total, but normal tea and coffee actually dehydrate you further so you'd need more water to make up for this.

Nutritional Info - SPORTS SUPPLEMENTS

• If you are involved in lots of sports and activities, then sports nutrition supplements such as whey protein shakes can really help with your performance levels and endurance, as they support lean muscle growth, reduce tiredness and help promote recovery times.
• In addition, you can also boost your energy levels by consuming specially formulated energy drinks and shakes. These are designed to provide sustained energy over an extended period of exercise, such as long distance running or cycling.
• I am currently using Endurosport and Recovery Xcell. These products are brilliant for keeping your energy levels up. They are mainly used by endurance athletes but are really useful for anyone who participates in intense physical activity on a daily basis.

Nutritional Info - FINALLY

• Do treat yourself when you have had a busy day/worked out. Treats are good in small portions and most people enjoy them. Everyone deserves a treat every now and then – and if you have trained you can spoil yourself (just a bit!)

 

 

 

Nutritional Info from Gayle Vickers to you!

Other services include: Childrens Sports Camp Surrey |  Kids Sports Camp |  Personal Trainer in Surrey |  Personal Training Service Surrey |  GV XFitness |  Swimming Lessons Surrey |  Nutritional Info |