Personal Trainer Kelowna

Regular eating

Regular Eating

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

It has been shown that people who often miss meals, eat on the go or late at night are often less healthy than those who have regular meals, sitting down in the company of others. Scientists claim that people should also consider ‘with whom we eat’, as well as what we eat and when, as regular family meals contribute to healthy eating habits in children and adolescents. Regular meal eaters tend to have a lower calorie intake compared to those who eat irregularly, which is crucial if you’re looking to maintain or lose weight. Eating at odd times disrupts your body clock which is typically a 24 hour cycle. Scientists have claimed when you eat could be just as important as what you eat, asserting that irregular eating and meal-skipping could be linked to a higher risk of metabolic syndrome, which includes high blood pressure, type 2 diabetes and obesity. If you leave more than 4-5 hours between eating during the day, your body goes into starvation mode preparing for a further lack of food and it lowers its metabolic rate in order to preserve energy. When you do eat next, the food you consume will be metabolised differently, for the purpose of storage and this is exactly what you are trying to avoid.

By giving structure to your eating habits you will help keep your blood sugar levels stable and minimise feelings of tiredness, dizziness and irritability. It will also help prevent strong feelings of hunger, which could result in you over-eating the next time you eat which is usually the time you reach for that chocolate bar or cookie. Eating regular low fat meals reduces total and LDL (bad) cholesterol and reduces resistance to insulin, reducing the overall risk of developing heart disease.  Once the routine of eating meals and snacks is in place, you can modify the food content and portion size. Speak to your personal trainer who will advise you on any nutritional worries.

Irregular sleeping, working overnight shifts or frequent travelling over time zones also messes up body timekeeping and increases levels of hunger hormones. Over time this can result in weight gain. Scientists argue that the rise in shift workers and “social jetlag”, where many of us live by social clocks rather than our internal body clocks, is leading to a change in food consumption patterns, more meals are being skipped, consumed outside the family home, on-the-go, later in the day and more irregularly. The research claims that this is linked to how regularly people eat and what they choose to eat, for example with poorer food choices at lunch and dinner linked to breakfast skipping.

Research has shown that the old saying ‘breakfast like a king, lunch like a prince and dine like a pauper’ could be the best way to lose weight and stay healthy. Recent trials have shown that people who eat the most in the morning experience greater weight loss and improve blood sugar levels even when consuming the same amount of calories overall.

So this could be a good pattern to follow, your largest meal being your breakfast, a healthy lunch in the middle of the day, then your last meal being your lightest and at least two hours before bedtime. Plenty of water throughout the day. Then try to get a good nights sleep with regular sleep patterns.

 

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Personal Trainer Kelowna

Fitness Snacks

Fitness Snacks

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

To snack or not to snack? You’re trying to lose weight but feel you could get through better if you could have the odd snack here and there. Well you need to get to know which foods are good for snacking on and which foods can actually help you lose weight. You may have heard that fruit is bad to snack on because of the hidden sugars, when in fact these sugars can actually help defeat cravings, and healthy fats found in some nuts can actually help to speed up your metabolism. If you are calorie counting you can maybe factor in a couple of small snacks to help,you through the day. And if you do need to snack while on your diet, here are a few foods that are perfect for those mid-afternoon cravings, but also check with your personal trainer who can advise you.

Bananas are the perfect healthy snack if you’re on a diet or trying to lose weight as they’re extremely filling and release energy slowly, making your body feel fuller for longer and the sweetness of bananas also helps your cravings for sugary food.

A large banana is around 121 calories.

Almost any fruit is going to make a good snack, but you usually want to pair it with a bit of protein to make it more satisfying, as the carbohydrates will get used up relatively quickly and the protein will help sustain your energy and hunger levels for a couple of hours.

One large apple and one cup of skim milk will give you 10 grams of protein and 5 grams of fibre for just over 200 calories.

A snack consisting of almond and dried apricots could be very nutritional and satisfying. Almonds are high in protein and fibre, as well as being low-GI, a good source of magnesium, and rich in vitamin E (an antioxidant). They contain healthy fats and can help reduce blood pressure, blood sugar levels and cholesterol. They are excellent at curbing hunger and therefore promoting healthy weight loss. Dried apricots are rich in carotenes, which may lower the risk of cancers of the throat and lungs and provide you with potassium, iron, calcium, silicon, phosphorus, and vitamin C. Dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated. Gram for gram, dried apricots have twelve times the iron, seven times the fibre and five times the vitamin A of fresh ones.

Six to eight apricots plus 20 to 25 almonds is approximately 250 calories. A handful of just almonds contains 92 calories.

Hazelnuts are packed full of vitamins and oils and they are also rich in fibre which is great for keeping food moving through the body. Eating nuts like hazelnuts also speeds up your metabolism which makes you burn calories.

A large handful of hazelnuts is around 170 calories.

Seeds are high in protein and a good source of phytosterols which are plant compounds believed to reduce cholesterol and enhance immune function. Sunflower seeds are proved to be the best source of phytosterols as well as being a good source of magnesium, iron, copper, manganese, and vitamin E. Pumpkin seeds contain cucurbitacins which is a substance that appears to help prevent prostate enlargement they are also a good source of zinc, magnesium, and manganese. Research also suggests pumpkin seeds might have anti-inflammatory properties that are useful in curbing the symptoms of arthritis. If you add a handful of raisins to this mix and you’ll be upping your iron intake and potassium intake.

A tablespoon each of pumpkin seeds, sunflower seeds and raisins is around 240 calories.

Avocados have a high fibre content, good protein levels and low carbohydrate levels meaning they leave you feeling satisfied and full after you eat them.

There are about 160 calories in an avocado.

The chickpeas and sesame paste found is hummus make it a high fibre food and it could actually help you lose weight instead of gain fat. Add a few carrot sticks and cucumber slices and this will make a satisfying snack.

2 tablespoons of hummus contains around 70 calories.

Olives could be your snack of the day and they’re relatively low in calories.

One serving of five olives contains about 25 calories.

Aired popcorn is high in fibre and takes longer to eat than other snacks so you won’t actually eat as much as other snacks and it will also leave you feeling fuller for longer too!

A small bag of popcorn usually contains around 100 calories.

A homemade smoothie with no added sugar, sweetener or additives could satisfy a sweet craving. While a fruit juice counts towards your fruit and veg target, it doesn’t offer any fibre. A smoothie, on the other hand, contains the pulp of the fruit and not just the juice, and provides you with fibre plus a whole array of vitamins and minerals whilst also boosting hydration and has found that liquid foods help you to feel full for longer, making you less likely to overeat later on. For maximum health benefits, choose a berry-rich flavour smoothie for the best healthy snack drink option. Calories would depend upon ingredients used.

Whilst peanut butter is high in fat, it’s the unsaturated kind and and peanuts are a great source of the antioxidant vitamin E. Peanut butter is also rich in protein and so a good option for vegetarians and is a good source of magnesium. Try the peanut butter on rye crispbreads which are low in salt, high in fibre and have a low GI, so you won’t get an energy high followed by a crash.

Two teaspoons of peanut butter on two rye crispbreads is around 180 calories.

Lastly you could even have a piece of chocolate but ensure its dark chocolate containing at least 70 per cent cocoa solids which is a good source of antioxidants. Although chocolate is high in fat, it consists of saturated types, including stearic and palmitic acid and oleic acid which is a monounsaturated fat that is also found in olive oil. A number of studies have found that chocolate’s main fat, stearic acid, has a neutral effect on the LDL, the bad cholesterol. Dark chocolate has also been shown to reduce high blood pressure, and has twice the magnesium of and more iron than milk chocolate. And it’s very tasty.

20g is around 120 calories.

 

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

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Personal Trainer Kelowna

Simple Weight Training

Simple Weight Training

Leigh Carter 

Personal Trainer Kelowna

Private Gym

 

Whilst talking to my class today the subject of what should I do in the gym came up. The answer to this question can be very simple or very complicated. To a experienced gym user it will be very different than perhaps a first time gym goer. However I believe at the core of all peoples training are some very simple components and if you are just starting out there is a very simple path you can follow that will give you far greater benefits than overcomplicating your workouts will.

The basics 

If you break it down the body really only performs about 6 compound movements, compound being the heavy all body movements that shift its own weight or with extra weight. Of course there are thousands of other smaller movements that it can perform but I believe working on these basics are the best way to increase strength throughout the whole body and build quality muscle.

These movements are 

  • Squats
  • Deadlifts
  • Pullups
  • Pushups
  • Dips
  • Overhead Presses

These movements have many variations and are all scalable to any strength and fitness level. There are also many movements that will assist progression on these.

 

Working on these movements in a progressive way should be your intention with every workout session, by progressive I mean perfecting technique, increasing weight, increasing repetitions/sets or decreasing rest periods. Technique however is your overriding priority.

So why not try to start to simplify your workouts a little ?

Work on these movements every week, make sure you are progressive. This does not mean you have to do just these movements as there are many movements for legs etc but make sure that you are monitoring your progression on these and if you feel that a certain area is holding you back from progressing on a particular movement then isolate it and work on it. This could be that your hamstrings are to tight and they are inhibiting the correct squat movement or that your core is to weak for your pushups. The answer to these would be to start to stretch your hamstrings more regularly and concentrate on isolating your abdominal region with specific core exercises.

To my class that are reading this I am going to send you a workout though my app for you to look through and start to work on, I will start as of next week teaching you the correct technique for these movements.

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

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Personal Trainer Kelowna

Milk

Milk

Leigh Carter

Personal Trainer Kelowna

Private Gym

 

Not so long ago when you bought milk , your choice would have probably been full-fat, semi- skimmed or skimmed. But now whole industry has sprung up to offer range of alternative milks — from almond and coconut to hemp and soya. Not only are they catering for the increasing number of people who are lactose-intolerant, but also those that oppose the disturbing treatment of factory-farmed cows or who simply feel that cows milk is not meant for human consumption.

Most alternative milks are now fortified with calcium (which helps build strong bones and teeth, and ensures that blood clots normally) and vitamin D (which is important for encouraging the absorption of calcium from food) so they have many of the benefits of normal milk.

Almond milk is good source of magnesium, which helps to break down food can help with the function of the parathyroid glands, thus helping improve the health of your bones. It’s also loaded with manganese, vitamin E which is an antioxidant that protects the cell membranes and selenium which is good for our immune system and the thyroid gland, while also prevents cell damage and tissue damage. Almond milk is also a good source of unsaturated fat, protein, flavonoids and potassium, and has less sugar than soya milk.

Made from water and soya beans, soya milk is higher in protein than other dairy-free milks – a 250ml glass provides 8g soya protein, a third of the 25g that experts say reduces cholesterol.  It is packed with protein and fibre, includes the presence of cancer-fighting isoflavones, minimal saturated fat and the absence of galactose, which means that it can replace breast milk for galactosaemic children. It’s also safe for the lactose intolerant and anyone with a milk allergy. The sugar content, particularly in the flavoured versions can be high.

Rice milk is made from water, pressed rice and sunflower oil and contains twice the carbohydrates of dairy milk and almost no protein (some products are fortified). It is the most hypoallergenic of all the milk substitutes and is extremely nutritious and also the least fattening of all the milk alternatives with only one gram of unsaturated fat per cup. The unsaturated fat comes from rice bran oil, which can help lower your blood cholesterol. Niacin and vitamin B6 are also good for this while the high magnesium content helps to control your blood pressure. Iron and copper increases your red blood cell production, giving you better oxygenated blood and more vitality. As rice is highly starchy, so is rice milk, one cup of rice milk contains 33 grams of sugary carbohydrates, three to four times the amount in milk or soya milk which could be a problem if you have diabetes, maybe causing a sudden sugar overload.

Oat milk is made from water, oats and rapeseed oil. A 250ml glass provides 1g beta-glucan soluble fibre – a third of the suggested daily intake that may lower cholesterol levels. Like many plant milks, oat milk is cholesterol and lactose free, and also contains high levels of antioxidant vitamin E. It also contains folic acid, which is essential for most bodily functions and is needed to synthesise and repair DNA, produce healthy red blood cells and prevent anaemia. As it is from a plant source, oat milk is usually tolerated by people with multiple allergies. It is also a good source of phytochemicals which are naturally occurring chemicals in plants that help fight diseases such as cancer, heart disease and stroke. Oat milk is high in sugar and doesn’t have the calcium and protein content of cow’s milk and since it’s derived from a cereal crop, it’s also no good for people who are allergic to gluten.

Coconut milk is made from water and coconut milk (pressed coconut flesh), it is low in protein and quite high in saturated fat, but it’s a type (medium chain triglycerides) that’s good for you. It is a very creamy, dairy-free alternative for those who are lactose intolerant or allergic to animal milk.   Also a vegan drink, it is also soya-free, gluten-free, cholesterol-free and nut-free while its fat content is considered to a ‘good fat’, easily metabolised by the body and quickly turned into energy rather than being stored as fat. Coconut milk is also rich in lauric acid, a substance also found in human milk, which researchers have shown have anti-viral and anti-bacterial properties.

Hemp milk is another alternative for anyone with soya and nut allergies, it is also cholesterol and lactose free, low in saturated fats and rich in healthy omega fatty acids. Hemp milk is also an excellent source of protein and tastes creamier and nuttier than soya milk or rice milk, and also tends to be a bit thicker than other plant-based milks. Like other plant milks it lacks calcium.

Goats milk is another alternative to consider. It is reported to protect against Alzheimer’s disease and apparently the people of Sardinia who drink it regularly, routinely live to be one hundred! It has 15 percent more calcium, and more vitamin A and D, potassium, copper and manganese than cow’s milk. It is also a good source of phosphorous and riboflavin (vitamin B2). Goats are not treated with growth hormones either and they produce less methane than cows but it does have less folic acid and vitamin B12 than cow’s milk though, as well as a little less zinc.

You may decide to stick with your glass of semi-skimmed, but whatever you do there are now plenty of alternatives to give a try.

 

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation

Start building a better body for your future

#leighcarterfitness

#privategymkelowna

 

Personal Trainer Kelowna

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