REMEMBER - There are 5 ESSENTIAL food-groups! Rocket fuel Protein might build muscle, but no amount of steamed chicken will get you ripped on its own. “No matter what anyone says, you need carbs when you’re training,” says Glenys Jones, nutritionist at the Medical Research Council (someone who KNOWS what they’re talking about!). “The chains of carbon, hydrogen and oxygen all break down into glucose, our essential fuel.” “If you feel fatigued after training, with heavy legs and low motivation, it’s often because you’re in a carb-depleted state,” says sports nutritionist Becky Stevenson. Carbohydrates are also essential for everyday living – whether lifting your mood or making sure you don’t lose your hair. 1. Stabilise sugar levels Your body stores some unused sugar as glycogen in the liver and muscles, but converts the rest to fat. “Low GI carbs – oats, beans and wholemeal bread – avoid that fat-storing process by breaking down slowly for a steady rise in blood sugar,” A third of your daily calories should be starchy; two slices of wholemeal toast and a sandwich gets you halfway there. 2. Aid digestion Low-carb diets cause bad breath and low energy but the real curse is constipation. “Carbs are our only source of fibre – they’re a physical bulk that gets things moving,” says Jones. Your best weapon here is bran: one bowl of All-Bran contains 10.3g of dietary fibre, well over half your daily needs. 3. Increase your endurance “For any activity longer than 60 minutes, you need between 30-60g of carbs per hour.” A banana packs 36g, perfect for a 45 minute Intense Bootcamp! 4. Beat infections A carb-deficient diet can send cortisol levels soaring, say researchers at Loughborough University. “The stress hormone then compromises your immune system,” says Stevenson, which increases the likelihood of you calling into work sick. Keep breathing clear with immune-boosting beta-carotene, found in sweet potatoes. 6. Lower blood pressure While meat sends blood pressure soaring, plant foods lower it, say researchers at the University of Minnesota. Their findings are backed up by the American Journal of Clinical Nutrition, which reported that wholegrains alone can slash hypertension by 19%. Ease the pressure with quinoa – 80g provides almost half your RDA of blood vessel-relaxing magnesium. 8. Boost your brain power “Low blood sugar deprives your brain of glucose, leaving you fluffy-headed and weak,” says Jones. The good news? Mental stimulation is packaged in punnets: scientists have linked carb-rich berries to reduced oxidative damage in the brain, which follows earlier research that a blueberry smoothie maintains concentration for up to five hours. 9. Keep your cool VERY Low-carbers can swiftly drop pounds IN LEAN TISSUE – “Although 10g of carbohydrates provides 2.5 fewer calories, it takes more energy to metabolise a gram of protein, increasing the heat your body produces,” according to Murray. Avoid the infamous meat sweats with brown rice – 180g contains 83mg of body temperature-regulating magnesium. 10. Lift your mood Tryptophan, the amino acid that boosts serotonin levels and makes you feel great, is found in protein-rich foods like egg, turkey and cheese. “But you need to serve these with high-carb foods to feel the effects,” says Jones, who recommends partnering a grilled turkey steak with a handful of wholemeal pasta. Making it for two could boost those feel-good hormones even further. 11. Fight cancer Your protein-rich diet may be getting you stacked but it could also be putting you at risk of lung and bowel cancer, according the Annals of International Medicine. Combat it with super-carb broccoli, and boost the green stuff’s cancer-fighting abilities with a probiotic yoghurt. A University of Illinois study found good gut bacteria up your intake of broccoli’s big ‘C’ fighting compound sulforaphane. I cant take responsibility for this article, it came from the top selling fitness magazine MENS HEALTH quite a while back. Bottom line, eat healthily across the board. Meat, vegetables, Low GI carbohydrates, fats and Vits & mins. GET BACK TO NATURE, EAT CLEANLY. Dont cut any essential foodgroups out for a long term, healthy, gradual, easily sustainable weight loss....... Drink 2 litres of water a day, ADD Exercise into the mix - bootcamp 3 times a week and you are laughing your way into the best shape of your life! CUT OUT : Saturated fats Biscuits Cakes Pastries Crisps and all highly processed foods except for on one day a week..... and youll soon start to feel AMAZING!
Posted on: Tue, 04 Mar 2014 13:21:31 +0000
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