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High GI Foods

white bread, white potatoes, white rice are all High Glycaemic foods, High GI foods will create an Insulin Spike which will promote the production and storage of fat cells. Try and replace these foods or atleast limit your intake of them. Try sweet potatoe, organic brown rice, wholemeal bread as replacements.  If you have no choice, try and consume as much protein with the food type as possible, this will help reduce the GI rating of the food.'

 

 

 

Core Stability

is a phrase we tend to hear so much about these days, but so few seem to really have an understanding of what it means.  Core Stability refers to the efficiency and the strength of the 'inner unit' muscles which help to stabilise the lower back and hips throughout any movement. 

 

You may recall me talking about the issues with 'locked' hips or hips that have decreased mobility, this leads to additional movement in the lower spine resulting in pain and inflammation as the lower spine has to compensate for the lack of movement at the hips.

 

 

 

Cancer Fighting Foods

Fruit and Vegetables have to be the top of the tree.  A low intake of beta-carotene in subjects found a higher risk of lung cancer. Carrots, sweet potatoe, cantaloupe melons and apricots are especially pertinent.

 

Garlic - studies have suggested a link between high levels of garlic intake and low incidence of stomach cancers.

 

Soya Beans - again some studies have linked soya beans to minimising the risk of breast cancer.

 

Yogurt - Has been suggested to help protect against colon cancer.  Lactobacillus acidophilus found in most good quality yogurts has been shown to slow down the development of colon tumours.  Acidophilus is available in supplement form if you are not a big fan of yogurts.

 

 

Why

not consider the following weight management tips below that can help to drop or maintain body fat levels, after all, we are all looking to keep on top of this.  We all know how to lose weight ( calories expended have to exceed calories consumed) however have you considered the following: -

 

1) Trade your some of your carbohydrates in for more protein rich foods - Protein has the least impact of fat storage, look for more chicken, turkey or fish instead of snacking on carbs.

 

2) Step up your intake of Omega-3 fatty acids, this can be sourced from most types of fish.  The Omega-3 fatty acids encourage the body to take glucose (energy) from carbs and repartition it, sending it down glycogen storing pathways rather than fat storing pathways.

 

3) Cut your carbohydrates before bedtime - infact your last meal of the day should be low on carbohydrates if any.

 

4) Eating small frequent meals will keep the metabolism ticking over which helps to keep drawing on the body's fat stores.

 

5) Go organic with as much of your diet as you can - Organic food contains a lot less processed sugars which in turn prevent the insuling spikes which ultimately promote fat storage, organic foods also contain less if no toxins, if toxins are consumed, the body will be encourage to generate more fat cells to prevent these toxins getting near the major working organs.

 

6) Assess your 'so called' healthy foods.  Do you eat potatoes? Well unfortunately this is a High Glycaemic food, this creates an Insulin spike, as does white rice, white pasta, breakfast cereals, yogurts, white bread and some brown breads.  Try substituting for even tastier alternatives such as sweet potatoe, brown rice, brown/organic pasta, organic yogurts (natural yogurt with your own chopped fruit thrown in).

 

7) Keep on top of your Cortisol levels.  Cortisol is a hormone within the body which is released when we get stressed, it can be particularly damaging to the body, the effects on emotional upheaval can be very serious to the health of the body.  I understand that for most of us, avoiding stress is simply not an option, but consider supplementing your diet with Chromium Picolinate, this helpful little mineral can blunt the damaging effects that cortisol has on the body.