Category Archives: Bodycare…Food for thought

Set your own standards….

What ever we do in life sets “our” standard.

We all have standards, it’s up to you how high you set them.

If you smoke…that’s your standard.

If you don’t exercise…that’s your standard.

If you don’t ever put yourself first…that’s your standard.

If you drink too much…that’s your standard.

If you listen to all the negative stuff and believe it…that’s your standard.

If you keep making the same bad choices and not making changes…that’s your standard.

If you never finish what you started…that’s your standard.

IF your standards don’t measure up, if they’re not what you want them to be THEN CHANGE THEM!

YOU ARE IN CHARGE OF SETTING YOUR OWN STANDARDS!

 

Bodycare

www.bodycarefitness / 01268 758181

The lowdown on sugar and insulin

Read this article and it really makes it easy to understand how sugar affects our bodies, thought we would share with you….

“So what is it about sugar that’s so bad?
Sugar is a fast energy releasing carbohydrate, whenever we eat carbohydrates blood sugar levels rise triggering the release of insulin from the pancreas to remove sugar from the blood stream and deliver it to:
* working muscles for immediate fuel, should we be exercising; or
* replenish muscle and liver cells if they have been depleted through hard exercise; or if they are full, into:
* fat cells

Since a lot of people are sedentary and consume too much sugar and too many carbs in general, a large proportion of carb intake has nowhere to go other than into fat stores. Through repeated exposure to raised blood sugar levels our insulin levels are repeatedly too high – as a result we become “insulin resistant” which causes our pancreas to produce ever increasing amounts of insulin to keep blood sugar levels stable. Higher levels of insulin leads to more fat being stored.

How do you know if you are insulin resistant? Simple, no need for tests. You are insulin resistant if you are carrying excess weight.

Unless you address your food and lifestyle choices it could only be a matter of time before your pancreas becomes exhausted and stops being able to produce the insulin needed to metabolise carbohydrates. This is diabetes.
Insulin resistance doesn’t just increase body fat and the risk of diabetes, it impacts every cell in the body increasing your risk of cancer, thyroid problems and heart disease.

Keep your insulin levels low by avoiding spikes in your blood sugar by:
1) exercising 3-4 times per week, including strength and interval training
2) getting plenty of sleep
3) eating fewer carbs
4) eating slow digesting foods
5) leaving gaps between eating – 12 hours from breakfast to your evening meal, 4 hours between meals.”

Food for thought……

 

The Bodycare Team

www.bodycarefitness.co.uk

01268 758181

article originally from Health & Beauty magazine, by Bo Tyler.

5 not so healthy”health”foods….

It’s often confusing when we learn that many so called “health foods” are actually not so healthy after all.  It may be because they’re high in sugar, lacking in nutrients or sabotaging all your hard work in the gym…often they simply don’t live up to the “healthy” label that the cleaver marketing people have led us to believe in.  Here’s a list of our top 5 not so healthy “health” foods….

Fruit juice – loads of sugars, whilst naturally occurring, they are often very high in sugar, if you’re trying to lose weight then stick to water!  Try and eat the fruit (in moderation) than drink the juice that way you’ll be more satiated and get the full fibre content too.

Granola – a healthy start to the day? Or so you’d think.  Once again, we’ve been a little bit tricked into thinking that all those organic whole grains, nuts and oats provide a wholesome guilt free breakfast.  However, they contains lots of sugar, fat and calories.  Nutritionally granola is not a diet disaster but it’s high in calories and is best eaten sparingly rather than as a breakfast cereal in its own right.  Try sprinkling a little on some natural yogurt with some fresh berries as a much more balanced brekkie.

Dried fruit – high in fibre, vitamins and minerals and pack a punch…but once again high in sugar and don’t fill you up anywhere near as the fresh fruit itself (they lack the water content that bulk out the fruit hence providing a more satisfying snack.)

Caesar salad – Not all salads are equal!!!  The Romain lettuce is more nutritionally rich than Iceberg lettuce but that’s about as good as this salad gets.  When you start adding croutons, Parmesan and dressing it becomes a very high calorie choice often coming in at 800 kcals!  There are so many delicious options with salad that don’t rack up anywhere near this number of calories – experiment and use your imagination!

Nuts – yep, as with most foods, nuts aren’t “unhealthy” or bad for you….in moderation and that’s the key!  If you’re trying to lose weight, just stay clear! There are other lower calorie options that will provide you with good nutrients for less calories. They’re high in fat and most of us choose either a salted variety or a mix of dried fruit and nuts…and the dried fruit adds even more calories in the form of sugar.

As with most food, it’s about portion control, moderation and making sensible choices most of the time.  Even the healthiest of food eaten in quantities that we aren’t burning will cause us to gain weight.  Don’t sabotage yourself!

 

100 kcals a day…..

Fit tips 1 2011

If you consume 100kcals a day more than your body burns you will gain 10lbs in a year!

As a quick guide, here’s what 100 calories looks like…

  • 1 tbsp of olive oil
  • 1 tbsp of butter or mayonnaise
  • 30g of cheese – that’s the size of a matchbox
  • 4 teaspoons (20g) of sugar – a can of coke has almost 7 teaspoons (35g)!
  • 2 ginger nut biscuits
  • 9 Pringles
  • 28 red grapes
  • 10 peanut M&M’s
  • 25 baby carrots
  • 1 slice of wholemeal bread
  • ½ glass of red wine
  • 14 almonds
  • 62g of cooked rice
  • 1 medium apple
  • 8 French Fries
  • ¼ of a Gregg’s sausage roll!
  • 16 sticks of celery
  • 50 seedless raisins
  • 60 green beans
  • 100 raspberries
  • 34 pieces of penne pasta
  • 5 mugs of tea with semi skimmed milk, no sugar

As you can see, some foods pack a lot of calories into not a lot of substance so choose carefully!  Skip the 9 Pringles, 1 can of coke & extra slice of bread – you really won’t miss it and you’ll be saving yourself 300 calories, which could help you lose / prevent you from gaining 30 lbs in a year!

Keep up to speed with YOUR FIT TIPS @ BODYCARE, Benfleet

info@bodycarefitness.co.uk

 

FOOD – FEED OR FIGHT?

Heard something really true today…

Jillian Michaels, of Biggest Loser fame, said that she believes everything we eat and drink influences our bodies in a fundamental way - “…it either FIGHTS DISEASE or FEEDS IT”.

This pretty much sums up how we feel about the importance of food and the profound effect the quality, quantity and nutritional value of everything we eat and drink has on our bodies.

Spend one day thinking of this every time you have someting to eat or drink…see how much your feeding and how much you’re fighting.

Bodycare

Benfleet / info@bodycarefitness.co.uk

 

Shopping list essentials….

Fit tips 1 2011

SHOPPING LIST ESSENTIALS….

* whole grain, low sugar, high fibre breakfast cereals

* fresh fruits & vegetables – fill your trolley with a rainbow of colours

* porridge oats

* lean meat & skinless chicken

* fish – cod, haddock, sea bass

* oily fish – salmon, fresh tuna, mackerel

* semi skimmed or skimmed milk

* olive oil / rapeseed oil – lower in saturated fat and very versatile

* whole grain bread, pasta, rice

* good quality natural yogurt

* herbs & spices, fresh ginger, chili & garlic – pick up a variety, they liven up your food without adding calories

* nuts & seeds – great for snacking

* good quality fruit juice

* beans, pulses, chick peas, lentils etc.

SHOP FOR INGREDIENTS NOT MEALS…AVOID ANYTHING PROCESSED!!

Challenge yourself to make or do something new every week – make a soup, try a new vegetable/fish/fruit/ or recipe.

Look out for our new Recipe Of The Week – pick one up at Bodycare each week!”

Sugar – what’s all the fuss about?

We are sure you have all heard lots about sugar over the past few weeks, in fact, it is by far 2014 hottest health topic and for good reason.  At Bodycare we have long been aware of how influential/detrimental a product sugar is to not only our waistlines but moreover our health.  The recent focus on sugar is not a momentary “trend”.  It is based on well established findings of many doctors and nutritionists who have long since known the detrimental effects of excess sugar in our diets.  Sugar is not inherently bad for you – it’s the amount and how frequently you eat it that matters.  Too much sugar will lead to weight gain – plain and simple.  However, what is really causing concern is the relationship sugar has with the dramatic rise in people developing type II diabetes, fatty livers and is a major contributory factor in the accelerated growth of obesity.

It is believed that over 60% of British people are overweight or obese and over 3.8 million people are diagnosed as diabetic with a further 850,000 undiagnosed cases.  This is a massive drain on the resources of the NHS – it is estimated that over 10% of the entire NHS budget is spent on treating the complications associated with Type II diabetes with this figure likely to rise to 17% by 2035 at a cost of £16.8bn.  4/5 of NHS diabetes budget is spent on treating conditions associated with diabetes that in many cases could have been prevented.

The recent warnings about sugar are not hype.  The relationship between sugar and diabetes is fact.  The rise of obesity & type II diabetes is pandemic – it is and will continue to be the biggest issue facing the health of our nation and our NHS.  The consumption of excess calories (be it through sugar or not) leads to weight gain and ill health – fact.  Type II Diabetes causes many health issues which are largely preventable.  We don’t have to become a victim.  Sugar is not addictive in the ways of drugs, alcohol and tobacco – we’ve just got used to having way too much in our diets and into the mindset of thinking our bodies need a sugar fix for energy.  What should be regarded as a treat has become a diet staple.

Quick guide - the Government is considering the sugar RDA and is considering halving what was previously advised making it no more than 35g for men  (7 teaspoons) and 25g for women (5 teaspoons).  This is referring to all added sugar and not just the kind you add to tea and coffee – it’s the stuff hidden in the processed foods we buy, loaded into soft drinks, snacks and low fat products.  Bear in mind that a small pot of Low Fat yogurt contains an average 11g of sugar, 1/2 a tin of tomato soup has 9.5g of sugar and a 30g serving of Crunchy Nut cornflakes has a whopping 17g of sugar!

More than 15g of total sugars per 100g is high sugar and 5g of total sugars or less per 100g is low sugar. is Read your labels and beware!!!

YOU have the ability to influence whether or not you become a statistic through making better lifestyle and dietary choices.  Keep sweet treats to a minimum, reduce sugary drinks, processed foods and look at the labels – even if you don’t add sugar to food or drinks it’s normally lurking there somewhere!