February, 2013


24
Feb 13

Innovative Ways To Help Fat Loss

If you have been trying your best to eat healthy and feel like you could do with a little push in the right direction then this post is for you. By simply adding certain foods to your diet, changing the way you eat and adjusting your lifestyle, you can give your metabolism a little bit of a push in the right direction to burning fat.

- Changing your eating pattern: If you are a snacker then ditch them. Change your eating schedule to just 3 meals per day (Breakfast, Lunch & Dinner) and try to have them 5 hours apart. This can help maximise digestion of meals and ensure the fat-burning process isn’t interrupted. It worked for Boy George following the Metabolic Balance diet, I’m sure it’ll work for you (not recommended for particular stressed individuals and people who have problems with sugar handling. If in doubt consult a Nutritional Therapist).

-Cinnamon: Adding cinnamon to your morning porridge can make it delicious but also can give your fat loss a boost as research has shown it can halt sharp rises in your blood sugar after eating meal (1). Try this delicious Soaked Oats recipe here.


apple cider vinegar fat loss

-Apple Cider Vinegar: Use apple cider vinegar to make dressings. The vinegar has been shown to lower blood sugar levels post eating and also improve cholesterol markers (2).

-Green Tea: Research indicates that sipping on green tea can actually promote fat loss. This is due to green tea containing catechins, which may trigger weight loss and prime the body for fat burning. Try making your own iced green tea with a squeeze of lemon.

Green Tea Fat Loss

 

-Hydration: Drinking 2 litres of filtered water a day can assist with removal of waste from the body and may therefore promote fat loss. Choose filtered to minimise exposure to the nasties in tap water.

-Carbohydrate intake: Lose all refined starches from your diet such as commercial breakfast cereals & white food items. Limit your carbohydrate portion (rice, potato, bread, pasta etc) to 50g cooked portion. Choose low Glycaemic Load “grown above ground” vegetables to make up half your plate portion.

-Soluble Fibre: Consume foods containing soluble fibre such as beans, pulses, turnip, sweede, oats and brown rice. This can help with balancing your blood sugar levels but also play in role in lowering your cholesterol.

 

coconut oil fat loss

 -Coconut Oil: Coconut oil seems a healthier saturated fat than animal fat as it has been associated with higher levels of good cholesterol (HDL). Coconut oil contains Medium Chain triglycerides, which are less likely to be stored as fat. Further coconut oil may beneficially alter body composition and promote weight loss.

 

-Exercise: Find time to do you exercise before breakfast or even on an empty stomach. Recent research indicated exercising before breakfast can help with blasting fat. Don’t have time before breakfast? Simply try a few squats, press ups or lunges before you have breakfast.

-Sleep: Getting good quality and sufficient sleep is imperative for fat loss. While you sleep, your growth hormone peaks, a hormone to regulate fat burning and lean muscle building. Not only try to get to bed at 10pm three nights a week but also make sure your room is fit for sleeping. Keep it free from technology and make sure it is completely dark and well ventilated.

 

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Daniel O’Shaughnessy Dip ION FdSc mBANT CNHC is a fully-qualified Nutritional Therapist & Metabolic Balance coach. He is a full member of the British Association of Applied Nutrition & Nutritional Therapy, and is also registered with the Complementary and Natural Healthcare Council. A specialist in stress and gastrointestinal health and weight management, he has clinics across London. He is also the cofounder of Bodhimaya and holds transformative, educational and rejuvenating retreats in the UK and around the world. His philosophy is to keep nutrition simple, scientific and tailored to the individual. For more information please visit http://thenakednutritionist.co.uk or call 0208 1234 135.

 References:

1. Hlebowicz J, Darwiche G, Bjorgell O, Almer L (2007) Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr. 85(6)1552-1556

2. Hishehbor F, Mansoori A, Sarkaki A, Jalali M (2008) Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pakistan Journal of Biological Sciences. 11(23): 2634-8.

3. Nagao T, Komine Y, Soga S, Meguro S, Hase T,  Hase T, Tanaka Y, Tokimitsu (2005) Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. 81(1122-129).

4.Clegg M (2010) Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance. International Journal of Food Sciences & Nutrition. 61(7):653-79.

5.Farah N, Gill J (2012) Effects of exercise before or after meal ingestion on fat balance and postprandial metabolism in overweight men. British Journal of Nutrition. FirstView Article, pp 1-11.

 

 

 

 


11
Feb 13

Fermented Foods – Sauerkraut

Welcome to the first functional fermented foods blog. I will provide a series of ways to aid your digestion using functional foods. This week sauerkraut is on the menu. Sauerkraut is pretty much fermented cabbage. It’s a fantastic (& vegan) way to boost levels of good bacteria in the digestive tract so you might not need to fork out money on probiotic supplements to improve your digestive health. Unfortunately many of the shop-brought sauerkraut products contain high levels of sugar, salt & other additives and the beneficial enzymes are usually dead when you buy it.

So how about making some for yourself? It’s pretty easy to do but it takes a few days before your sauerkraut is ready to consume.

Sauerkraut Recipe

Shopping list

1 Savoy Cabbage
2 tbsp Sea Salt
2 Shallots
3 Carrots
1tbsp Root Ginger
3 Garlic Cloves
Fennel Seeds

Sauerkraut Recipe

Shred the cabbage and carrot and place into a large bowl

Sauerkraut Recipe

Pour 125ml of warm water into another bowl & add 2 tablespoons of sea salt. Stir to disolve

 

 

 

 

 

 

 

 

 

 

 

Sauerkraut Recipe

Soaked Mixture

  • Pour the water over the vegetables and mix it all up with your hands.
  • Cover & set aside at room temperature overnight to soften.
  • In the morning, drain but save the liquid.
  • Add the chopped garlic, ginger & a sprinkle of fennel seeds & mix.
  • Pack the mixture tightly into a glass jar with a tight lid.
  • Pour over the saved liquid. It should just cover the mixture.
  • Leave in a warm dark place for 4 days.

 

sauerkraut

Ready to eat & bursting with nutrition

  • Here you have some beautiful homemade sauerkraut.
  • Store in a fridge and use within 2 weeks
  • Opt for a few tablespoons 10 minutes before meals to help your digestion.

 

 

 

 

 

 

Daniel O’Shaughnessy Dip ION FdSc mBANT CNHC is a fully-qualified Nutritional Therapist & Metabolic Balance coach. He is a full member of the British Association of Applied Nutrition & Nutritional Therapy, and is also registered with the Complementary and Natural Healthcare Council. A specialist in stress and gastrointestinal health and weight management, he has clinics across London. He is also the cofounder of Bodhimaya and holds transformative, educational and rejuvenating retreats in the UK and around the world. His philosophy is to keep nutrition simple, scientific and tailored to the individual. For more information please visit http://thenakednutritionist.co.uk or call 0208 1234 135.

Recipe adapted from Nicolle L, Bailey C (2013) The Functional Nutrition Cookbook: Addressing Biochemical Imbalances Through Diet. Singing Dragon: London.

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