If you're not familiar with the phrase 'iifym' it stands for 'if it fits my macros', a craze that started being used by people competing in fitness physique competitions who needed to be of a certain weight/size but now had been adopted by a lot of gym go-ers.
It is a calculated daily amount of protein, carbohydrates and fats based on your weight usually and sometimes activity level..and yes there is a lot of science behind it that it will help to lose weight however it requires daily weighing of food/packet checking and/or entering it into a tracking device to make sure the correct quantities have been met.
A lot of people will say this approach to 'dieting' allows them to have what they want to eat (e.g. A biscuit) as long as it fits into their daily allowance. Sounds great huh? Well, that means there would need to be some compromise throughout the rest of the day.
My belief is that all food is to be enjoyed in a relaxed way, with a mindfulness on eating things that have a benefit to...
I have decided to write a slightly different post today to my usual Sport Nutrition.
I have spent the last 6 weeks working at a clinic for girls suffering with eating disorders and it has really got me thinking about eating intuitively, what does being intuitive actually mean...as ultimately in regards to food and our relationship with food, is that one of the goals we thrive to achieve?
It has had me thinking about whether I'm 100% intuitive? How intuitive are all the clients I work with that don't have eating disorders? and how intuitive are all those 'foodie' people on Instagram?
I've decided to therefore list some contributing factors that I feel most affect being able to use the term 'intuitive eating' for you to look through and see if any apply to you.
Are you eating because you're hungry? Have you actually taken a minute to think about how your body feels before you eat a meal, or are you eating out of habit or because it's the 'right time' for lunch for example? Yes,...
Finding it difficult to make enough time for breakfast in the morning? Here is a really easy grab and go breakfast that is nutritious, full of fibre, a good source of magnesium, b vitamins and super tasty!
- 1/2 cup of Oats (can use any jumbo/gluten free)
-1/2 cup of milk (I tend to use unsweetened almond milk)
-1 teaspoon cinnamon
-1/2 mashed banana
-1/2 tablespoon cacao powder (optional)
-1 tablespoon honey
-1 teaspoon chia seeds
Optional : Any berries/fruit to add on top.
-Mix all ingredients together and leave overnight in a jar
Dietary fibre provides a whole host of benefits to our health and studies have shown it to prevent against several diseases. In 2015, the Government set new guidelines for the recommended intake of dietary fibre we should consume daily to 30g (previously 18g) for adults.
According to research many people aren't consuming near this figure, so I wanted to show what 30g of fibre looks like in food forms. If you're only consuming 3 meals a day (breakfast, lunch and dinner), that means getting 10g of fibre per meal. Here are a couple of options for each meal where that is easily achievable:
1/2 cup of porridge oats (2g)
with a medium chopped pear (5.5g)
+ spoonful of chia seeds (5.5g) OR 2 tablespoons of flaxseeds (3.8g)
Gut Health has had a growing amount of attention recently, discussing it's impact on our overall health, as well as a spectrum of diseases an unhealthy gut can cause. I wanted to touch on this and elaborate on the importance of a healthy gut for athletes and their performance.
Our gut is probably one of our most important organs in the body, it is the long tube that starts at the mouth and ends at the anus. It Is involved in the initial processing of food (once entered from the mouth), to the storage, absorption, digestion and then the passing of food as faeces.
So why is it of importance in our health?
So you might have heard about good and bad bacteria and probably wondered where it comes from, how does it all work, what's good and what's bad...etc, etc.
Our Gut is inhabited by roughly 100 trillion microorganisms. Microorganisms can be divided into lots of different 'types', and one of these is bacteria. The gut contains 10 times the amount of bacteria than all the human cells...
As a woman, athlete and sports nutritionist, it's not only important for me to understand my own nutrition and performance during the menstrual cycle, but also the science based research around this topic in order for me to apply it within my professional practice.
As women we tend to know when we're 'due on', we're a little bit moodier, want to eat everything in site and generally feel a bit 'bleurgh'.. although that might just be me! So what actually happens throughout our 28 day cycle?
We have 2 'phases' that we go through, the Follicular phase and the Luteal phase. The Follicular phase is the first 15 days of our cycle, including the period, and the Luteal phase is the 2nd half if you like, from day 16 to 28.
1-7 days – Period
8-13 days – Mid Follicular phase
14-15 days –Ovulation
16-28 days – Luteal phase
So what does this mean in terms of our Nutrition and our training/performances?
Each phase varies in the hormone balance, which can determine what type of fuel we use for exercise (Carbs...
Following the recent headline in the News that 'burnt toast and potatoes leads to cancer', people have been speculating whether or not these foods should be cut out of their diet.
The Food Standards Agency (FSA) started a campaign to make people aware of the potential cancerous risks to burnt toast and potatoes.. two pretty staple items in the UK's food diet, that we have been consuming for centuries. The reason being when any starchy food (potatoes, bread, root vegetables etc) are cooked at high temperatures, it turns them golden or brown in which the compound 'Acrylamide' naturally occurs. The intake of Acrylamide has as such been associated with cancer.
However the studies that have been conducted relating acrylamide to cancer have been predominantly conducted on rodents and the doses they are given have varied from 1,000-10,000 times the amount any human would be exposed to through dietary sources (I.e A lot of toast!) The evidence when conducted on humans has not yet...
The beginning of the year is always a time you say 'I'll eat healthier this year' or 'I'm going on a diet, I need to lose weight'.. but how long is it before you've gone back to your old ways? And then later down the line start a new 'diet'.
I've put together 5 tips on how to keep on track..
1. Stop calling it a 'diet'. The word automatically comes with negative connotations and you've mentally already said to yourself it's something that is going to be short term. Mentally tell yourself it's going to be a 'lifestyle change' and think about the positive outcome eating well is going to have on your overall health and well-being.
2. Don't count Calories! All calories are made up differently, and they are only a measure of how much 'energy' the food contains. Therefore something may be 'less calorific' but it isn't as energy dense, and may not be as nutritious for you as other food you could have chosen with the same 'calorie number'. Our bodies also treats all calories differently, high cal...
It's easy to not have enough time in the morning for a nutritious breakfast, or fancy something sweet that isn't filled with sugar! Well this Chia seed pudding is perfect to satisfy both of those criteria's! Make it the night before, or a few days before to give it sometime to set! My Top Tip: Make it in an empty peanut butter/jam jar!
- 200g Greek Yoghurt (My favourites are fage or skyr)
-100ml Almond Milk (Coconut milk will also work)
-2 teaspoons chia seedss
-1/2 teaspoon cinnamon
-Optional - Cacao or unsweetened cocoa powder (if you fancy a chocolatey one!)
-Small handful of berries
-Small handful of chopped nuts
-Mix Greek Yoghurt, almond milk and cinnamon in a blender until completely smooth