Healthy Eating Archives | Page 5 of 7

The TruBe Detox

January 8, 2016July 22, 2017 Alex CoombesLeave a comment

Firstly let’s establish what Detoxing actually means.

Pollutants in our environment such as air pollution or stress and sugars and fats from poor food choices, lead to a buildup of ‘free radicals’ in our cells. These free radicals or formed by the oxidation of pollutants. Our cells contain DNA, of which, are programmed to perform many jobs such as protecting against cancers and other diseases.

If we build up too many free radicals in our cells through poor diet and stressful lifestyles, we can cloud out the DNA within our cells, which stops the DNA being read and therefore the role of that DNA occurring. As you will now see, this is not good.

A detox diet in actual fact, would be specifically be to reduce the amount of free radicals we have in our cells. These foods are high in antioxidant properties.

There are a number of foods are high in antioxidants:
Green vegetables
Red vegetables
Peppers
Berries of all kinds
Green and black teas
With this in mind we don’t think that you should take up any drastic fad diets that are impossible to stick to, or exercise so much that it takes you the rest of the year to recover from. We just think that January is perfect for a fresh start.

We simply suggest that you clean up your diet by making some small changes. For example you could cut out one or two of the following:

Alcohol
Bread
Refined Sugar
Processed food
Dairy
or an unhealthy weakness like chocolate

To kick start your detox we have developed the perfect workout program that you can do from the comfort of your own home. You don’t need any equipment just grab your kit and find a small amount of space. You can follow the first week’s workouts in the video below.

There is a quick fitness test to gauge your progress and then a strength, power, HIIT (high intensity interval workout) and recovery workout.

To get your detox diet started a 3 day juice cleanse is always a good idea. This will not only help you flush out toxins but it’s also the easiest way to get into the healthy eating mindset.

We think that the juices from PRESS London are amazing, so we managed to get a special discount for TruBe friends. Use the promo code TRUBEDETOX to receive 15% off their 3 day cleanse.

Good luck with detox and let us know how your program is going!

Do Low Carb Diets Actually Work?

November 4, 2015November 1, 2018 Alex CoombesLeave a comment

I often get asked about what I personally eat or don’t eat to stay lean. This may surprise you but I do not restrict my diet in any way. I love food and I eat a lot of it.

I don’t even like the word ‘diet’ because of it’s associated with weight loss, which is not everyone’s goal. While society has got us believing that skinny is best, in the fitness world strength and health is best and happiness is key!

For anyone who’s been to my Instagram page you can see that I eat everything including lots of carbs, plenty of fish, veg, fruit, poultry and even the occasional burger! I don’t pretend to have the perfect diet because I don’t. But it works for me and every individual is different.

Carbs have such a bad rep these days for being the main cause of weight gain, but remember that any food can be fattening if eaten in unnecessarily large quantities.

So ‘Do low carb diets work?

To answer the question simply, yes they do work. It will deplete your body of energy, reducing your intake of fibre and cut out vital nutrients that help your body to function. A low carb diet could certainly help you lose weight but it is by no means the healthiest way to do it.

Much to popular debate carbohydrates play an important role in a healthy body. They are the body’s main source of energy, they contain loads of vitamins and minerals which help your body and mind to function and they even help to promote serotonin, the feel good brain chemical!

The big secret is…you gotta burn it to earn it! Be it ‘Low-carb’ or ‘low-fat’ if you are consuming more calories than you are burning you will gain weight. My advice is to find a balance that works for you. Keep variety in your meals and your workouts and stop hating on carbs!

Chelsea – London Personal Trainer, follow me on Instagram: @Chelsea_Siegel

Book a session with me by downloading the app.

Why You Should Keep Eating Gluten

October 19, 2015July 22, 2017 Alex CoombesLeave a comment

Finally! The ‘gluten-free’ fad might be coming to an end! So many people these days are choosing the gluten free path, but is it actually causing your digestive issues or is what we’ve been eating it with?!

New research coming out about Fermentable Oligosaccharides, Disaccharides, Monosaccharides & Polyols (a mouthful I know we’ll call them FODMAP’s for short), claims that self-diagnosed coeliacs might actually be suffering from the Polyols in certain fruits and vegetables like avocado, as opposed to the gluten in your baguette. AVOCADOS?!!

What’s going to happen to the avocado industry after thriving for so long as the number one brunch favourite for so many health and fitness fanatics? What about the new avocado emoji said to be coming out soon? Are we really going to turn our backs this antioxidant boosting fruit, as well as many other nutritious fruits and vegetables. This would mean no more smashed chilli avocado, no more cauliflower rice, no more Deliciously Ella key lime pie and good luck to you if you love a dollop of cashew nut butter on your ‘gluten-free’ porridge!And did I mention sweet potato? If you decide the low FODMAP diet is for you then you can say adios to those sweet potato brownies…

Any unexplained digestive problems should be diagnosed by your doctor first before unnecessarily cutting FODMAP’s or gluten from your diet.

Remember a little bloating from time to time is normal and not solely down to your food. Whatever your goals are you should maintain balance, variety and a well stocked kitchen. These are the keys to healthy success 🙂

For some examples of my meals please check out my Instagram page, @Chelsea_Siegel.

Chelsea x – London Personal Trainer

How to Make your own Granola

October 15, 2015July 22, 2017 Alex CoombesLeave a comment

Granola is one the best ways to get a balanced and nutritious breakfast. The foundations of oats, coconut oil and honey provide your body with the carbohydrates it need to start the day (fast and slow release), natural fats you need for cell growth/maintenance and of course fibre for your digestion.

Base Ingredients
– 500g Organic oats
– 4 tbs Coconut oil
– 4 tbs Organic honeyYou can now add whatever you like, as long it fits in with your fitness goal. I like to add a type of nut/seed for protein, dried fruit for extra sugar and fibre and something for added flavour.

Added Ingredients
– 150g Nuts (pecans are my favourite)
– 100g Dried fruit (cranberries)
– 1 tbs Cinnamon (for flavour)

If I have a particularly active day ahead I will add another good source of slow release carbohydrate such as chia seeds.

Method
1. Pre heat the oven to 150c/gas mark 2.
2. Mix all of the dry ingredients together in a bowl.
3. Put the honey and coconut oil on low heat in a saucepan until they mix together.
4. Pour the honey and coconut oil mix over the dry ingredients, then toss well.
5. Lay the mixture out in a baking tray lined with baking paper, then bake in the oven for about 25 minutes at 150c.
6. Once the mixture is golden brown, leave to cool.

You can choose to enjoy it with milk, almond, yoghourt or may favourite, a spoon of peanut butter. Yuuuummmm!

Neda – London Personal Trainer and Healthy Chef.

P.S. Follow me on Instagram for more recipe ideas and fitness inspiration.

Protein Power Ball Recipe

September 11, 2015November 1, 2018 Alex CoombesLeave a comment

Protein snacks have a bad reputation for being hard to swallow and digest. However these protein power balls are breaking the mould. They are delicious and perfect to eat straight after a workout. The recipe is easy to follow and take no longer than 20 minutes to make! Try them yourself.

Ingredients
2 scoops whey protein, chocolate or vanilla, also can be used soy protein for lactose intolerance.
100g almond butter (or any choice of butter)
250g dates
25g chia seeds
50g flax seeds,can be mix with pumpkin and sunflower seeds
100g cashews
100g almonds
50g organic porridge oats
4 tsp coconut oil
50g good quality cacao powder (optional)

Also try: Apple and Cinnamon Blondies

Method
1. Soak the dates in hot water.
2. Chop the nuts finely.
3. Blend all of the wet ingredients and cacao then add the nuts,oats and seeds.
4. The mixture will look dry but will form balls perfectly using your hands.
5. Roll them in cacao powder to add the chocolatey flavour if you desire, but they are equally as tasty without.
6. Store in the fridge.

Let us know what you think in the comments below.

Follow me on Instagram for more great recipes.

Neda