Mindful eating helps people make better food choices and lose weight.Like almost all strategies it encourages weight loss.Here you can learn the Pros and the Cons of the Mindful eating.

What is mindful Eating?

The Mindfulness is about the present moment.It is about changing the bad habits of eating.The Mindfulness helps us control our emotions and make smart decisions about the way we eat.Mindful eating helps us avoid environments where we might overeat.

When is mindful eating important?

Due to stress people make bad choices about their eating habits.Many environments predispose people to forget their diet.For example:

Going to the Cinema and taking Popcorn without feeling any Hunger.

Eating while watching TV and being unaware of the amount Food.

After a stressful day buying “junk” food,so that you feel better in a short term.

We should be aware of the food we eat and make a flexible diet:calorie and macro counting.Food choices are important to keep ourselves full and healthy.

How do we mindfully eat?

Our habits are formed in over many many years and are pre-programmed in any given situation.We must be aware of the triggers and then make our food choices.

At home,we should not eat in front of the TV,because we do not make the best food choices while watching it.We should also avoid thinking in short term.

Anything else we need to consider?

Mindful eating alone is not recommended,if we are still unaware of what food choices we should be making.

For Example,nuts are described as healthy but actually they are highly calorific.We should be aware of the amount of food we have,because no matter how mindful you are or healthy it’s perceived to be, is still going to impact negatively on your efforts.

Long term, the ultimate goal of nutrition education, which food logging/tracking can be great for, combined with mindful eating leads to a condition of intuitive healthy eating where we have educated ourselves on food values and have created better lifestyle habits and reprogrammed our food response to specific ‘high-risk’ environments and emotional states. This gives us the capacity to maintain a healthy weight whilst not having to track or miss out on foods we enjoy because we have the capacity to know our individual limits and regulate foods accordingly.

The healthy skin is crucial for how we look and to build a protective barrier against infection and disease.The nutrient diet helps with healthy hair and nails.

The Knowledge of the key nutrients,which promote the health of hair and nails can help us have more of these foods in the diet.

The Environmental stress can damage the health of hair and nails,so that we need nutrients to protect us against the damage.

THE TOP 4 NUTRIENTS FOR HEALTHY HAIR, SKIN AND NAILS.

We need to use a diet,which contains all the essential nutrients in order to maintain the overall health of the body.

Maintaining healthy skin is important to create the first barrier against the environmental damage caused by the free radicals.

#1 Antioxidants

Free radicals are famous as”oxidants” and we need to ensure we have “antioxidants” in our diet.The Antioxidant vitamins are A,C and E.You can find carotenoids in the carrots,they are important for the health of the skin.

#2 Vitamin D

Vitamin D is crucial for many of body’s tissues and efficient physiological functions.

#3 Zinc

Zinc can help you repair the HSN.

#4 Omega 3 Fatty Acids

Omega 3 Fatty Acids is really important to create strong, supple skin.

WHAT FOODS ARE THESE NUTRIENTS FOUND IN?

It is recommended to take vitamins A and C.They can be found in the vegetables. Vitamin A is found in green leafy veg, such as spinach and broccoli, and vitamin C is in citrus fruits and dark/red berries.

Vitamin E is a fat soluble vitamin and is found in many unsaturated fat sources such as oily fish (which also contains omega-3), olive oil, almonds, flax seeds and avocado.

Zinc can be found in the poultry and beef.

You can use a balanced diet that contains plenty of fruit,lean protein (protein is also an important nutrient for HSN), the occasional portion of oily fish and nuts and seeds is important not just for overall health, but for the health of hair, nails and skin as well.

IN SUMMARY…

A balanced diet full of lean protein, oily fish and plenty of fruit and vegetables will provide plenty of the essential nutrients to keep HSN healthy and strong. However, vitamin and mineral supplements may come in handy, especially those which are often absent from the diet.

The winter months are dark, wet and cold-your immune system might be suffering during that period.You need to consume the micronutrients your body needs to stay healthy and allow for normal body function.

#1 VITAMIN C

Vitamin C helps for the normal function of the body’s immune system.The active individuals need Vitamin C ,when they train.

The Foods that contain Vitamin C are oranges, strawberries, broccoli and potatoes.

You can also supplement with vitamin C powder, which can easily be added to your daily protein shake.

#2 VITAMIN D3

Your body creates Vitamin D from contact with direct sunlight on the skin,you should spend enough time outdoors.During the winter it is difficult to get Vitamin D due to the poor weather. You can consume vitamin D in foods such as red meat, oily fish and egg yolks.

#3 VITAMIN E

Vitamin E works as an antioxidant, making it important for the maintenance of healthy skin and eyes, as well as aiding the body’s immune system to help fight infection.

#4 B VITAMIN COMPLEX

There are different Vitamin B vitamins including B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6, B7, B8 (Inositol), B9 (Folic Acid), B10 and vitamin B12.

#5 COMPLETE MULTIVITAMIN COMPLEX

The Complete multivitamin Complex includes over 30 vitamins and minerals, as well as fruit and plant extracts.

MAINTAIN HEALTH AND WELLBEING

Vitamins are really important for your diet. t is important that all of the supplements above are treated as just that; supplements.

5 WORKOUT SUPPLEMENTS YOU SHOULD TRY

1) COMPLETE PROBIOTIC

Complete Probiotic has 5 strains of probiotics and nearly 8 billion CFUs (the measure used to quantify the useful bacteria in probiotics), plus digestive enzymes.

You should try it if:

– You’re bulking and eating a lot of food.

– You ever experience bloating or digestive discomfort.

– You want to optimise your gut health.

2) CISSUS QUADRANGULARIS

This is a new supplement with a long history in ancient cultures, where it has always been used in Ayurvedic medicinal approaches.

WHAT’S IN IT?

It has

plant sterols called ketosterones which are the active ingredient.

TRY IT IF:

– Joint health is an ongoing concern

– You want to boost general wellbeing

– You would like to recover better from training

3) RESVERATROL

Resveratol helps with the protection of the body against damage.

Resveratrol is a natural plant antioxidant found in red grapes, peanuts, betties, and the Japanese Knotweed Root.

– You want to reduce inflammation

– You are interested in plant antioxidants

– You want to boost overall general wellbeing

4) CINNAMON EXTRACT

Cinnamon extract has high levels of Terpenoids (much more concentrated than normal cinnamon powder) and our Cinnamon Extract is a market leading 30:1 ratio!

TRY IT IF:

– You like cinnamon

– You want to experiment with adding the powder to your shakes, smoothies, baking, or oats

– You would like a natural way to balance and regulate blood sugar levels

5) TETRADECYLTHIOACETIC ACID (TTA)

TTA helps with fat burning and diet support. Of course, like any fat burner, it can’t magically make you lean unless your calories are under control.

Try it if:

– Your goal is getting leaner and retaining muscle.

– Your diet is already under control.

– You want a fat burning product that isn’t a stimulant.

If you experience stress from the job or personal life,you can’t sleep at night properly.

1) MAGNESIUM

Magnesium can be found in milk, meat, green leafy veg.When People start feeling the deficiency,there can be some side effects like reduced sleep quality. Whilst it’s early days in terms of human studies, the results so far do seem to suggest an improvement in sleep quality with supplemental magnesium.

2) MELATONIN

Melatonin controls the sleep/wake cycle.The Melatonin icreases after the sunset. Melatonin is classed as a medicine in Europe meaning that we’re unfortunately not allowed to sell it.

3) VALERIAN

Valerian helps you improve your sleep quality.

4) LEMON BALM (MELLISSA OFFICINALIS)

The Lemon Balm is used for calming purposes. One of the proposed mechanisms of action for Lemon Balm is that it attenuates the breakdown of Gamma-Aminobutyric Acid (GABA); a depressive neurotransmitter that is naturally produced in the brain..It helps you alleviate mild to moderate symptoms of anxiety.

HOPS AND CHAMOMILE

5) HOPS

Hops help you improve the sleep quality,when you consume non-alcoholic dinner.It works with a similar mechanism as Lemon Balm.It also reduces anxiety & stress with sleep. One significant point to reinforce before you reach for that beer, is that it’s important to note that all of the studies which show positive effects have been for non-alcoholic extracts and drinks.

6) CHAMOMILE

This plant has been used as an agent for promoting relaxation and sleep for hundreds of years, with Chamomile being one of the most popular ingredients in relaxing herbal teas.

The exact action of Chamomille is not yet known. The Chamomile supplements used in the studies by Amsterdam et al and Zick et al were both standardised to 1.2% Apigenin. This bioflavonoid is thought to produce sedative effects through modulation of GABA receptors.

7 & 8) TRYPTOPHAN AND 5-HTP

Tryptophan is used in the protein synthesis and is a precursor to many bioactive compounds, including Tryptamine, Niacin, Picolinic Acid, Melatonin and Serotonin (the ‘happy’ hormone).We advise you never to take something like Tryptophan or 5-HTP alongside any medication for depression or chronic anxiety, such as SSRI’s.When you have too much serotonin in your body.

You shouldn’t say goodbye to the pasta,rice,noodles. Try out some of the following options

DIET PASTA

The Main ingredient of is past is Glucomannan.It has the ability for you to feel fuller, which can be a great way to stop you snacking on unhealthy options.Next time you have Pasta,you should eat the diet one.

DIET RICE

Next time you have a rice dish consider swapping regular rice for diet rice as a fantastic low calorie, and low carbohydrate alternative.

DIET NOODLES

When you neglect the carbohydrates,this could lead you to feel hungry after a meal,which can cause you make unhealthy decisions about the food you consume.

ACTIVE SEASONINGS

Sauces, flavourings and dressings can increase the content of healthy meal.Active seasonings are a choice for anyone interested in health. There are a number of great tasting flavours such as Cajun Spice, Jamaican Jerk and Peri Peri to suit whatever meal you’re preparing.

ZERO CALORIE SYRUP & LIQUIFLAV

Zero calorie syrup is a great alternative to maple or golden syrup.

1 CALORIE SPRAY

1 Calorie Spray is the finest way to control your calories whilst adding astounding flavour to your food.

THE KETOGENIC DIET

The ketonic diet is used to put people in”nutritional ketosis”.The Body depletes glycogen stores in the muscles and liver, and as there is very limited glucose available.

This process is important because glucose is the preferred fuel sources for the brain, and fatty acids cannot directly enter the brain for use as fuel, so the body produces ketones which can be used to produce energy in the brain.

“Keto” means a very low carb,high fat diet tries to contain 70% of calories from fat, around 30% from protein and only a negligible amount of carbohydrate.

THE KETOGENIC DIET & WEIGHT LOSS

When you restrict the carbohydrates, our overall calorie intake is naturally reduced, resulting in weight loss.Keto diet does not offer weight loss benefits over normal calorie restriction.

KETO FRIENDLY SNACKS

The Ketogenic diet is great for the lovers of meat and fatty foods.We need to keep our diet interesting so that we don’t make poor food choices.

BILTONG & BEEF JERKY

Biltong and Beef jerky are dried meats and they can be stored in room temperatures.Blitong and beef jerky are great snacks to take with you on the go.

They are both forms of dried meat,but they have different tastes.For example:Jerky has a smoky taste, whereas biltong is a meatier flavour.

These dried meats are protein powerhouses; biltong has around 50g of protein per 100g and beef jerky has around 60g. This is the equivalent of around 200-250g of beef from steak.

NUTS & SEEDS

The Nuts and Seeds will ensure your body gets enough saturated fat, focusing your snacking on foods that are rich in unsaturated fat sources such as nuts and seeds will ensure you also get enough ‘healthy’ fats in the diet.

The wide range of nuts and seeds offer a variety of different tastes and textures and with whole nuts having around 6-8g of fibre per 100g (and 38g per 100g for chia seeds!). These are a must have addition to any keto diet to ensure daily fibre targets are met.

CHEESE & OLIVES

Higher fat cheeses are excellent to add variety and flavour into the diet.They are rich in calcium and other micronutrients, cheeses are an excellent way to add in key nutrients that can be missing from a poorly thought-out approach to the keto diet.

GUACAMOLE

Avocado is rich in essential vitamins and minerals. Avocado can be an acquired taste, but add a little salt, pepper, chilli, lemon juice and tomato and you have a flavoursome dressing or dip.

HOW DOES PROTEIN HELP WITH WEIGHT LOSS?

Protein has the highest thermal effect of food (TEF) of all macronutrients, by some margin.

TEF is the energy,which takes to digest, absorb and store a nutrient, and protein has a TEF of around 30%.

The Protein has a muscle sparing effect.

HOW MUCH PROTEIN SHOULD I EAT TO LOSE WEIGHT?

Many people struggle to meet the recommended amounts of weight loss,despite the benefits of protein.For the people who want to lose weight,need to be consuming at least 2 g per kg.

HOW CAN I HIT MY DAILY PROTEIN GOAL & STILL LOSE WEIGHT?

Protein shakes can be very useful for your diet.They are highly convenient and ready in seconds.

When you want to lose weight,the whey protein is your best choice. Whey protein most commonly comes in a powder form, and is low in carbs and fat – perfect if you are trying to ‘save’ calories wherever you can.

WHAT ARE THE BEST PROTEIN SHAKES FOR WEIGHT LOSS?

For the ultimate whey protein weight loss shake, choose an isolate such as our Pure Whey Isolate 90 and Pure Whey Isolate 97.

WHAT CAN I ADD TO MY SHAKE TO AID WEIGHT LOSS?

Caffeine, green tea extract and green coffee extract are really effective additions to weight loss shakes.They boost metabolism and support weight loss.They also help you control hunger and making the process of dieting more manageable.

OTHER USES FOR PROTEIN POWDER

The Protein shakes can be added to smoothies, mixed into oats, or used to add flavour to things like Greek yoghurt to add not only extra protein but also extra flavour to what might otherwise be bland foods.

DO I HAVE TO CUT OUT FATS FROM MY DIET IN ORDER TO LOSE FAT?

When your goal is the fat loss,you need to ensure you are eating a suitable split of macronutrients, and then apply a deficit either through nutrition or exercise (ideally, a combination of both).

You should have a deficit in calories in order to lose fat. Simply starting with a deficit of 200kcals through the use of exercise is a perfect place to start. If you’d prefer to make adaptations to your nutrition, then decreasing your carbohydrate intake by 50g would be an alternative.

WHAT’S A SUPERFOOD?

Superfoods are simply foods which have a high quantity of micronutrients.Super foods contain high amounts of micronutrients aid the body in a number of processes such as regulating metabolism and heartbeat, supporting growth of bones, muscle tissue and organs.They are decreasing risk of disease, producing energy and creating red blood cells.

CAN YOU EAT TOO MUCH PROTEIN?

Yes,you can,because your body only requires a certain amount of protein. This amount is dependent on the individuals LBM; Ideally you should aim to consume 1g of protein per 1lb of LBM (in lbs.),

If an individual more protein than he/she should,it would be converted in muscle. Instead it would be expended as energy or converted to fat if the total calorie surplus was too high.

HOW MANY CALORIES DO I NEED TO EXPEND TO LOSE FAT?

Fat loss is achievable at a rate of 1lb per week or less. Any weight loss above this rate is likely to come from muscle instead of fat, which is definitely not ideal.

It’s best to begin with a smaller deficit, such as 200kcals. This is because if you begin on a high deficit you’ll leave yourself for no room to deduct further calories once you hit a plateau (and you will eventually). This is one of the main reasons why so many people quit attempting to lose fat.

HOW MANY CALORIES SHOULD I CONSUME TO BUILD MUSCLE?

The amount of muscle you can gain depends on the number of years you’ve been training and the amount of muscle already on your frame.You should start by adding urplus of 100kcals per day;

It is crucial for you to check your progress in the mirror.

In terms of where you should gather your surplus calories from; increase only the carbohydrates. You should already be consuming enough protein and fats.

CAN I DRINK ALCOHOL AND STILL LOSE WEIGHT?

Alcohol ruins your performance in the gym. Alcohol actually reduces muscle protein synthesis by 20%.After you drink alcohol,you will feel dehydrated and skip the gym. However, alcohol has a caloric value of 7… which means you CAN calculate how many calories you take in from alcohol, and therefore could prevent yourself from reaching a caloric surplus; which means you won’t gain any weight and you could continue to lose weight.

If you’d like to factor in a couple of drinks to celebrate an event…..you can save some calories during the day ,so that you can drink alcohol during the event. When doing this you should stick to low calorie drinks, such as spirits with zero-calorie mixers.

DOES IT MATTER WHETHER I GATHER MY CARBOHYDRATES THROUGH SIMPLE CARBS (SUGARS) OR COMPLEX CARBS?

For those with a low body fat percentage of sub 15%; acquiring carbohydrates from sugars will be less detrimental towards general health. However, it’s still advisable to consume as little as possible.

IS CAFFEINE BAD FOR YOU?

Caffeine can be found in tea, coffee, pre-workout and energy drinks.You shouldn’t surpass the daily recommendation for caffeine intake, as excess consumption can lead to headaches and even heart palpations.

Caffeine is good at suppressing appetite and improving mental stimulation, which is why it’s so popular in pre-workout supplementation.

In order to get physically fit,you should follow a healthy diet and maintain training through the year.

#1 WHEY PROTEIN

If you want to build muscle, protein is very important. Adults should eat 0.75g of protein per kilogram of body-weight.You must have in mind that if you are exercising and weight training regularly, you should increase the amount of protein you eat, to help aid muscle recovery and growth.

If your aim is to build muscle, you should be looking to eat around 1.4g of protein per kilogram of bodyweight. It can be difficult to meet your protein intake goals from food alone, and this is where protein powder can be the perfect addition to your diet.

#2 CREATINE

Creatine increases the muscle size as well as increasing overall strength and energy levels. It is great for people who perform exercises which involve short bursts of high intensity activity, such as weight lifting or sprinting.

Creatine is a great supplement to take either pre or post workout, and can be easily mixed into your protein shake or taken on its own. To achieve the benefits of supplementing with creatine, I would recommend taking 5g a day, after a loading week of taking 20g a day.

#3 BCAAS

Branched chain amino acids (BCCAs) are the essential building blocks of muscle. BCAAs help the body maintain muscle mass by preventing a process known as catabolism.

#4 PRE WORKOUT

You must have a schedule and stick to it during the year. There will inevitably be days when your energy levels are low and you do not feel like working out.

#5 CASEIN

If you are weight training regularly, you will be breaking down muscle fibres. Protein contributes to muscle growth and repair. When you sleep, you go for a number of hours without eating anything.

Many people consume as much protein as they can and opt for high-protein diets, while others fall short on their daily consumption and don’t eat enough of it.

ARE YOU EATING MORE PROTEIN THAN YOU NEED?

The People who weight train consume more protein than they require. There seems to be a stigma around building muscle requiring a very high protein diet; and while it’s true that protein and amino acids are necessary to build muscle, the amounts of which you need to consume aren’t as high as you’d think.

A lot of people’s diets are split into a ratio 40% protein, 40% carbohydrates and 20% fats.This makes it difficult for your body to build muscle.

HOW MUCH PROTEIN DO YOU REALLY NEED?

Guidelines on protein consumption vary from 0.8g to 1.2g per lb of lean body mass. Just to put this into perspective, I’ve outlined a person’s possible daily macronutrients to maintain weight at 185lbs.

COMMON MISTAKES WHEN CALCULATING YOUR PROTEIN INTAKE

1.People tend to consume as much protein as they can. You should calculate how much your body needs in order to balance your nutrition more effectively.

2.Don’t forget the amount of protein you require is based off your lean body mass (LBM) as well, so rather than Joe consuming 200g of protein he only really needs 148.

SHOULD I USE WHEY PROTEIN?

Whey protein helps you gather high quality protein quickly.

WHY ARE AMINO ACIDS IMPORTANT?

20% of the human body is made up of protein; it’s used to create muscle, bones, hair, fingernails… you name it. Protein is made up of amino acids, which makes them very important in the process of creating cell structure as well as the transport and storage of nutrients. Amino acids are essential for healing bones, muscles, tissue and vital organs.

HOW CAN YOU ENSURE YOU’RE GETTING ENOUGH BCAAS?

The most popular foods containing BCAAS are: chicken breast, tuna, eggs, salmon and turkey. This would mean you’d have to gather around 50g of protein just from that protein source in order to gather the sufficient amounts of BCAAs.