Personal Trainer Kelowna

Food to keep you going

Food to keep you going

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

Do you sometimes get that part of the day where all your energy seems to disappear and it’s not because you need to catch up on sleep but you feel so tired. Well it’s could be down to the food you are putting into your body.

Sometimes with our busy lifestyles it’s so easy to just grab something from the local coffee shop on the way to work and again in our lunch hour pick up something quick to eat while we’re working. Perhaps a little time spent the night before and a little advance planning and you could hike those energy levels up again.

Instead of a bowl of cereal in the morning, most cereals contain high-fructose corn syrup, sugar, (sugar has been linked to chronic fatigue) and refined carbohydrates, try rolled oats or steel cut oats instead. These could be soaked the night before and they are ready to go in the morning, five minutes to a creamy bowl of porridge, add some chopped fruit and you have a meal that will keep you going until lunchtime. The instant porridge packs aren’t a good idea as they are loaded with sugar.

If cereal is not your thing perhaps you pick up a bagel which are often made with refined grains such as white flour, are usually high on the glycemic index (foods that affect blood sugar and insulin levels), so try a whole wheat bagel. Or is it a muffin you choose, these are mostly are high in sugar and refined carbohydrates, the excess salt can also make us feel heavy and tired from increased water retention. You could try making your own healthy muffins, that way you’re in control of the sugar and salt. Also by making a batch and freezing them you’ll save time.

Try sticking to black coffee with a splash of milk, or sip a cup of green or black tea instead of grabbing one of those coffee shop drinks that contain a lot of sugar and syrup, as well as artificial colours, flavours and preservatives.

Beware that some juice isn’t 100% juice. It contains high-fructose corn syrup, artificial flavours and colours, and added sugar. But even then don’t fill up on lots of fruit juice, try adding orange or lemon slices to water for a refreshing drink or have a whole orange instead.

Drinking fizzy drinks regularly can have a negative effect on brain function and thinking processes. They contain lots of sugar and the diet kind have artificial sweeteners. Try plain fizzy water and add fresh fruit slices.

Shop bought smoothies often contain high levels of sugar. Try eating whole fruit instead, or blend your own and cut down the sugar content by adding kale or spinach.

Many sandwiches bought from shops are made with white bread and often filled with processed sandwich meat which can contain sodium nitrate and additives such as MSG (both linked to fatigue). Again try making your own at home using 100% whole-wheat bread and all natural deli meat, lots of green salad and take it with you to work.

Yoghurts don’t contain high levels of healthy probiotics (which makes for easier digestion) and dairy without a good source of healthy bacteria, can also cause energy problems. It would be better to take a plain Greek yoghurt and accompany it with some fresh chopped fruit.

High-fat foods have also been linked to greater levels of sleepiness, so that bag of crisps full of unhealthy fats and salt is not the answer to a quick snack. Try some nuts or seeds, or make your own crisps using kale, carrots or turnips.

Try to avoid burger and chips, it’s just loaded with oil and trans fats. While healthy fats such as olive oil and avocado can help our energy, these unhealthy fats clog arteries and can slow us down. Some grilled chicken and a bowl of salad will keep your energy levels boosted.

Just a little planning could help you feel more energised during the day. Your chicken and salad may not hit the spot the way the burger and chips does to start with but when you realise how much better you feel, how much more you can do in a day without that energy slump, you’ll soon be converted.

And don’t forget, as your personal trainer would always advise you, not drinking enough water can leave you feeling groggy and drowsy. Water is important not only to help you stay hydrated, but also to flush out toxins and keep your energy levels up. So keep a big bottle of water close by and keep hydrated.

 

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#privategymkelowna

 

Personal Trainer Kelowna

Feet

Feet

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

Feet are two of the most abused and often used parts of the body, what with all the walking and running that you do everyday. They take the weight of your whole body, so foot problems can quickly lead to discomfort and affect the way you walk and this can in turn cause knee, hip and back pain. Research from The College of Podiatry shows that nine in 10 of us experience some sort of foot problem, with one in five admitting to suffering with foot pain often or constantly. This research shows is that a huge amount of people are willing to put up with sore, aching and painful feet.

Looking after your feet is one of the most important aspects of personal health care, whatever your age. Often the discomfort your are experiencing is usually because you aren’t wearing the right footwear. Always use the correct shoe for the correct sport, as the wrong shoes can lead to injury. These days, there is virtually a type of shoe for every sport but all of them have certain characteristics to cushion your feet. Some will also have ankle support, for sports involving many changes of direction. Always seek expert opinion, the right footwear whilst exercising is important, your personal trainer should be able advise you with regard to this.

Feet and legs need training and looking after and you should always allow enough time to warm up and warm down before and after exercise, too much too soon and your feet and legs will get tired and be predisposed to injury. Your feet are designed for sporting activity, but the demands placed on them are heavy. For each mile you run, your feet will hit the ground about 1,500 times and with each step, your foot will absorb a force several times your body weight. An 11 stone man of average size will process 112 tonnes of weight through each limb per mile. Once again the correct footwear is of the upmost importance.

Our bodies react to uneven balance while wearing heels by bending the hips and spine, and tensing our calf, hip and back muscles. Wearing heels frequently, particularly pairs which are two inches or higher that can cause your feet to slip forward, has been linked to injured leg muscles, osteoarthritis of the knee and lower back pain. High heels can also contribute to the development of feet bunions – a bony deformity of the joint at the base of the big toe. Over time the tendon in your Achilles heel can shorten, as well as muscles in your calves and back. By switching to flat shoes or by trying to stretch out these areas again can lead to pain, and plantar fasciitis which is pain in the heel and/or bottom of the foot.

People with diabetes have a much greater risk of developing problems with their feet, due to the damage raised blood sugars can cause to sensation and circulation and are encouraged to keep an eye on their feet and getting a quality foot check from a properly trained person at least once a year. Being active improves blood flow to the feet.

Don’t be tempted to take your feet for granted, a healthy pair of feet are your best friend. Treat them properly, maybe a massage and pedicure now and again and your feet will give you a lifetime of fun filled sport or pain free workout.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

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Personal Trainer Kelowna

Beetroot

Beetroot

Leigh Carter

Personal Training Kelowna

Private Gym

 

Beetroot a superfood? Well it’s certainly nothing new, it was first cultivated by the Romans but now produced by many countries and some of the classic beetroot recipes including borscht (Poland’s famous beetroot soup) are associated with countries in Eastern and Central Europe. It’s known to have exceptional nutritional value and belongs to the same family as chard and spinach, both the root and leaves which are especially good, rich in calcium, iron and vitamins A and C can be eaten. Due to its high sugar content, beetroot is delicious eaten raw but is more typically cooked or pickled.

Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. Beetroot is also rich in fibre, good for bowel function, and may help to lower cholesterol levels too. The fibre has been shown to increase the level of antioxidant enzymes in the body, as well as increase the number of white blood cells, which are responsible for detecting and eliminating abnormal cells. They are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract.

Beetroots have long been used for medicinal purposes, primarily for disorders of the liver as they help to stimulate the liver’s detoxification processes. The plant pigment that gives beetroot its rich, purple-crimson colour is betacyanin which is thought to suppress the development of some types of cancer.

Studies have looked at the effect of beetroot juice on blood pressure and showed that nitrate rich foods like beetroot may help in heart attack survival. Scientists believe our body converts nitrates into nitric oxide, a chemical thought to lower blood pressure and a reduction in blood pressure is beneficial for the avoidance of heart disease and stroke.

Research showed that drinking juice from beetroot can improve oxygenation to the brain, slowing the progression of dementia in older adults. Blood flow to certain areas of the brain decrease with age and leads to a decline in cognition and possible dementia. Consuming beetroot juice as part of a high nitrate diet could improve the blood flow and oxygenation to these areas that are lacking.

Beetroot juice supplementation has been shown to improve muscle oxygenation during exercise, suggesting that increased dietary nitrate intake has the potential to enhance exercise tolerance during long-term endurance exercise. Quality of life for those with cardiovascular, respiratory, or metabolic diseases, who find the activities of daily living physically difficult because of lack of oxygenation, could also be improved.

However you like your beetroot – in a risotto, power juice, hummus, chutney, soup, a delicious beetroot chocolate cake or maybe just plain with salad, enjoy these nutrient packed veggies they are virtually fat free, very low in calories and count towards your recommended daily intake of vegetables.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#privategymkelowna