Healthy Food Archives | Page 3 of 6

Beginner’s 101 Guide to Diets and Meal Plans

October 27, 2017March 28, 2018 Alex CoombesLeave a comment

We all know it can be hard to follow a certain diet when you’re getting up at 7am, sitting at your desk for 9 hours a day (or maybe more?!) and having to commit to your social life in the evenings. The reality of having access to those free coffee machines, birthday cakes and office snacks can be really tempting, which is why it is important to have a healthy and consistent diet throughout the week.

Skipping meals because you have no time, excessive eating at your desk and indulging in “healthy snacks” that are actually high in sugar are some of the most common diet mistakes we all make.

Health-conscious gurus have researched 5 popular diets trends. Which one can you connect with?

The Atkins Diet

Want to lose a bit of weight? Focus on eating high-level amounts of protein and fat, but whatever you do, avoid mainstream carbohydrates. Low-carb vegetables such as kale, broccoli and asparagus however are still good to eat.

The Zone Diet

Controlling your body weight and successful weight loss can be one of the hardest things. Follow this guidance and balance your nutrition in each meal and you should see a difference:

40% high-quality, unrefined carbohydrates (whole grains, plant seeds, fruit)
30% fats (olive oil, avocado)
30% protein (nuts, fish, poultry)

The Ketogenic Diet

Similar to The Atkins Diet, but not as strict, “Ketosis” focuses on reducing carbohydrate intake and upping fat intake, which allows the body to burn fat as fuel, rather than carbohydrates.

The Vegetarian Diet

No animals (except for eggs and dairy). Simple as.

Studies show that vegetarians have a lower body weight, suffer from less diseases, and have a longer life expectancy. So if you want those three things, then go veggie.

The Vegan Diet

No animals at all. This is more than a nutritional diet. Vegans also care for the environment, ethics and compassion. So if you’re more of a plant-based gal or guy and care about animal suffering then this is for you.

No time to stick to the diet during the week? Meal prepping is your answer! Here’s a beginner’s 101 guide to help you make use of those dragging Sunday mornings and prep your food for the week.

And of course, slogging about at your desk is not just because of the food you’re eating, but probably because of the lack of exercise. Taking the stairs instead of the lift can be a good start but not enough to get your heart really pumping! TruBe trainers can come to you before work, during your lunch break or after work, so really, there’s no excuse. They are here to help you, to give you motivation and can advise on meal plans, so get in touch with TruBe and start a new journey by downloading the app now.

5 Best Proteins To Eat To Build Muscle

April 28, 2017November 1, 2018 Alex CoombesLeave a comment

To build muscle, the first thing most people think of is lifting heavy weights and protein. Eating the right foods plays a big part in building muscle as it allows for greater muscle mass and a lean body. TruBe knows that it is essential to get the right amount of protein in your diet to see changes in your body. Amino acids are the building blocks of protein and different foods contain different combinations. Leucine is the most important of the 20 amino acids which create muscle and studies show that eating around 2-3 grams will give you the maximum anabolic effect from a meal. So which foods have the best proteins? TruBe have come up with our 5 best proteins to include in your diet for muscle growth.

Chicken

Chicken is probably the most common source of protein that people eat in order to build muscle. 100g of cooked chicken breast contains over 2 grams of Leucine.

2. Eggs

Eggs are incorporated into most diets for their high quantity of protein. Just three eggs contains at least 2g of Leucine

3. Yoghurt

Yoghurt is great to include in breakfast meals with some fresh fruit. 1 cup of greek yoghurt contains at least 2.5 grams of Leucine. If you are lactose intolerant, there are many different types of yoghurts that are lactose free and are still high in protein.

4. Tuna

Tuna can be eaten raw or cooked and is a great source of protein. 100g of cooked Tuna has over 2 g of Leucine Try adding some tuna to your salad or on a bed of quinoa.

5. Soybeans

Soybeans are great to liven up salads or to accompany a meat dish. 100g contains over 3 grams of Leucine.

Don’t forget that our TruBe trainers will support you with your nutrition to help you reach your desired fitness goals. We have a range of trainers who have certified in nutrition such as Mel Rutherford who has obtained a precision nutrition certification.

To book a session, visit our website or book through our app today!

Vegan vs Paleo, what’s the bottom line?

November 5, 2016July 22, 2017 Alex CoombesLeave a comment

What is vegan?
A 100% Plant-based diet. No animal products including meat, fish, dairy, eggs and even honey. Veganism is associated with lower rates of obesity, heart disease, and improved longevity. It is growing in popularity due to the benefits to human health, the environment (and of course to animals).

What is Paleo?
Also known as the ‘Cave-man diet’. What would our pre-agricultural hunter-gatherer ancestors have eaten? Animal protein, nuts, seeds and plenty of vegetables. No foods that are a product of modern agricultural processing (bread, dairy, processed food). Those who follow a Paleo diet experience fewer allergies and diseases, healthier muscles and better digestion, as well as the ability to maintain a healthy weight.

What’s the bottom line?
Experiment. We’re all different. Vegan can work and not work, same with Paleo: find out for yourself. Listen to your body, and follow your instinct (something rarely done these days with all the pressures of our modern society). Look at what these two diets have in common. When it comes to a healthy lifestyle, the following ‘diet rules’ are a common thread: Eat whole foods, good fats and proteins, and cut back on sugar and other modern processed stuff.

Personally, I’ve been vegan for 6 years as a professional dancer and personal trainer. I have absolutely thrived, enjoying more energy, better skin, better sleep, better digestion and finally recovering from anemia (iron deficiency).

I know Paleo works for many people, particularly in my home country, South Africa, where it is feverishly popular.

… But then again, Novak Djokavik is vegan #justsaying

By Ashleigh Wilson

Healthy Snack Alternatives

June 16, 2016July 22, 2017 Alex CoombesLeave a comment

Satisfy your sugar cravings with these guilt-free substitutes.

We’ve compiled a list of our top 5 junk food alternatives to make cheat days a little less naughty.

Air Popped Popcorn

Use as substitute for: Crisps

Popcorn is the perfect low-calorie substitute for crisps and crackers. A 30g serving of plain, air-popped popcorn consists of just 31 calories and 1 gram of protein. A bag of Cheese and Onion crisps on the other hand, contains 131 calories and 8.3g of fat! To add a little flavor to these low-calorie bites, try adding a sprinkle of cinnamon, garlic powder, or even some black pepper.

Jacket Potato

Use as substitute for: Chips

When prepared right, the humble spud has some pretty impressive health benefits. On average a jacket potato contains 121 calories, that’s 151 calories less than grease-laden snacks like chips and waffles. To transform your potato into a nutrient-packed powerhouse add healthy toppings like chicken and mango, raw peppers and hummus or salmon and low-calorie sour cream.

Frozen Dark Chocolate Banana

Use as substitute for: Chocolate

Embrace your dark side with this healthy chocolate alternative. Studies have shown that dark chocolate has half the sugar of milk chocolate and is a powerful source of antioxidants. Start by peeling and freezing a banana. Once solid, take it out of the freezer and roll in melted dark chocolate. While the chocolate’s still warm, roll the banana in nuts or granola and return to the freezer to set.

Low-Fat Greek Yogurt with Fresh Fruit

Use as substitute for: Ice Cream

If you’re in the mood for ice cream, try a low-fat Greek yogurt with fresh raspberries, blackberries or strawberries instead. Greek yogurt contains twice as much protein as regular yogurt, which means that you’ll stay feeling fuller for longer – it’s also a healthy and satisfying treat after a tough workout. Add some berries for an extra health boost and some much-needed flavour.

Cauliflower Crust Pizza

Use as substitute for: Pizza

If you’re craving a pizza but trying to cut your carb and Calorie intake, Cauliflower Pizza Crust is the next best thing. And at just 300 calories, it’s the epitome of guilt-free snacking! Add extra vegetables as toppings for the ultimate feel-good Friday night feast!

If you haven’t already, download the app and check out some of our amazing trainers.

The Best Foods to Eat Before and After a Workout

June 2, 2016November 1, 2018 Alex Coombes1 Comment

Optimise your workouts by fuelling your body with the right snacks

Whether you’re gearing up for a PT session or winding down from an intense workout, choose your snacks wisely. For pre-workout, it’s important to feel hydrated and energized but not too full, and afterwards, your meal should restore energy and rebuild muscle. Read on for TruBe’s tips and tricks.

Pre-Workout

Eating right before exercise will give your body the fuel it needs to gain muscle, burn fat, and recover quicker. Grab a snack that’s low in fat and contains a moderate level of carbs and protein, and opt for foods low in fibre for an added boost.

Peanut Butter and Apple

Up your energy levels with this quick and easy snack. Peanut butter and sliced apple is a great way to enjoy a healthy dose of carbs and protein ahead of your next workout. Simply slice 1 medium apple and serve with 2 tablespoons of natural peanut butter.

Oats n’ Eggs

A hearty helping of oats n’ eggs will kick-start your metabolism and give you the energy you need to hit the ground running. Scramble two eggs and serve with half a cup of cooked oatmeal. Season with salt and pepper.

Chicken and Avocado Pasta

Need a pre-workout pick-me-up? Add some roast chicken and sliced avocado to a bowl of wholewheat pasta for a dish that is guaranteed to deliver some serious gains. Alternatively, substitute wholewheat for quinoa pasta for an extra dose of protein, iron, and fibre.

Ice Protein Fruit Blast

You can turn your protein shake into a delicious fresh smoothie. For a super-sweet protein fix that packs a punch, blend 1 scoop of whey protein powder with a glass of ice, and a handful of frozen berries.

Vegetable Omelet

Spruce up this classic dish by combining two beaten eggs with 1 teaspoon of water and dash of seasoning. cook with with a handful of sautéed seasonal vegetables. Eat your omelet one to two hours before exercise to unlock your body’s full muscle-building potential.

Post-Workout

After an intense workout, post-exercise meals are an important way to restore energy and rebuild muscle.

Milk and Cereal

Cereal with skimmed milk is a simple, low-fat way to revitalize muscles post-workout. Breakfast dishes like Cheerios are rich in protein and high in carbs making them an ideal alternative to additive-laden sports drinks.

Rice Cake Sandwich

This healthy take on the Peanut Butter and Jelly sandwich will provide you with the right amount of carbs, protein and healthy fat needed for recovery. Spread 1 tablespoon of almond butter and strawberry jam between two rice cakes – it’s guilt-free snacking at its finest.

Whole Wheat Pita and Hummus

Pita and hummus is another great post-workout combo. Hummus provides both carbs and protein, while whole wheat pita will keep you fueled for hours, thanks to its revitalizing dose of slow-release energy.

Tuna Crackers

Because it’s a lean protein, tuna is an ideal post-workout snack. Add a hearty heap of salad and some tuna to some whole grain crackers, for a dish that’s easy to make and packed full with muscle building goodness.

Chicken Stir-Fry

Chicken is an excellent source of lean protein and carbs. Try pairing your stir-fry with white rice instead of brown to replenish your muscles with glucose faster. Add a bowl of steamed vegetables for extra flavour and nutrients.

For more advice download the app where you check out some of our amazing trainers and book a session!