Healthy Food Archives | Page 4 of 6

The 5 Best Foods for Flat Abs

May 26, 2016July 22, 2017 Alex CoombesLeave a comment

Banish bloat and stay fuller for longer with our rundown of the best foods for maintaining a washboard stomach

Eat your way to a flatter stomach with these bloat-busting foods. Alongside regular exercise and as part of a healthy diet, the following foods are great for eliminating cravings, boosting your metabolism and keeping you feeling fuller for longer.

Salmon

Salmon contains fatty acids like omega-3, which can help to speed up your metabolism and aid weight loss. It’s also known for its high levels of bloat-busting protein and ability to slow digestion and prevent snacking. Serve with spinach or kale to release extra antioxidants in your greens.

Courgetti

The most popular vegetable to masquerade as pasta is the courgette. Courgette is high in fibre, potassium, and folic acid, making it a fantastic alternative to carb-heavy foods like noodles or rice. Courgetti is easy to make with the help of a spirilizer, and combined with regular exercise and a healthy diet, will help you to achieve a firmer, flatter stomach.

Almonds

Almonds are highly nutritious and extremely good for you. This small yet mighty nut is packed full with protein, which helps to build lean muscle. The magnesium found in almonds can also help to regulate blood sugar levels and stop you craving sugary snacks.

Eggs

According to leading dietitians, people who eat eggs for breakfast are less likely to feel hungry throughout the day. Eggs are rich in iron, zinc and other essential minerals that are vital for a healthy diet. One medium egg contains around 70 calories and 6.5 grams of protein.

Leafy Greens

Eating leafy greens regularly is one of the best ways to banish belly fat for good. Whether you add them to your morning smoothie or serve them in a salad, leafy greens have more nutrition per calorie than any other food. In particular, dark green leafy vegetables are an excellent source of fibre, vitamins C and K and minerals like iron and calcium.

For more fitness and nutrition advice follow us on Instagram, @trubeapp.

The Superfoods You Need to Know

May 18, 2016July 22, 2017 Alex CoombesLeave a comment

Give your health a boost with these powerful superfoods.

It’s not just kale, avocado, and coconut oil that can do wonders for your health. Nutritionists are constantly discovering new superfoods that can help you fight disease, and increase your wellbeing.

So what’s up next? Take a look at the new superfoods you need to try…

Seaweed

Adding a dash of seaweed to your diet can give your health a serious boost. This ridiculously healthy superfood contains 2x more vitamin C than orange juice, 10x more calcium than cows milk and 50x more iron than spinach. It also boasts anti-viral, and anti-inflammatory benefits too.

Avocado Oil

Oil won’t just leave you feeling good on the inside, it also has plenty of skin nourishing properties too. Thanks to its high levels of antioxidants, and hearty supply of Vitamin E, this avocado extract will leave your skin looking and feeling super supple and enviably smooth.

Maple Water

Maple water doesn’t contain any additives and boasts half the sugar of coconut water. It’s rich in minerals, polyphenols, antioxidants, electrolytes, and prebiotics – which means that it has plenty of anti-inflammatory and anti-cancer health benefits too. If you’re not a fan of maple water by itself, get creative and try adding it to smoothies.

Teff

This tiny grain certainly packs a punch. Dubbed the new quinoa, teff has a long list of health benefits. Not only is it used to aid weight loss but it’s also a great source of protein for vegetarians. teff is gluten-free, high in iron and delicious!

Black Pudding

Believe it or not, black pudding is now a bonafide superfood. The breakfast favourite is packed full with protein and is relatively low in carbs. It’s rich in iron, zinc and calcium, making it the dish of choice for pregnant women and gym bunnies everywhere.

For more great nutrition and training tips follow us on Instagram, @trubeapp.

5 Top Tips to Achieving your fitness resolutions

January 15, 2016July 22, 2017 Alex CoombesLeave a comment

It’s that time of year again when everyone is talking about heath and fitness. Wherever you look there is advice and tips of how to get in shape. I want to simplify it all for you. It’s all about making small changes.

If you stick to these 5 simple tips, then you will be on your way to a healthier you:

Time Efficiency
Being efficient with your time it’s one of our most precious commodities. Knowing exactly what you have to do when you exercise will reduce workout procrastination.

Working out at home instead of the gym means that you you will save time going to and from the gym. You will avoid having to carry a wet towel around all day whilst wearing your crinkled shirt that you pulled out of your bag this morning.

To save time food shopping you can order boxes of organic and fresh ingredients with some awesome healthy recipes from Mindful chef. Use the promo code TRUBE50 for 50% off your first box!

Lifestyle
Alcohol is one of the barriers that gets in the way of achieving our dream bodies. If you still want to go out and have a drink with your friends then remember this. Gin and Vodka comes out as the lowest calorie option. Try these healthier options when drinking alcohol.

Gin and slimline tonic
Vodka, soda and lime

Exercise
The secret to good exercise is consistency. To get you started we have launched the TruBe Detox exercise program. All the workouts can be done from the comfort of your own home and are perfectly designed to blow away those holiday cobwebs.

Try week 1 for yourself:

Nutrition
Experience tells us that if we make small achievable changes to our diet, we are more likely to stick to it, rather than drastic fad diets that are not sustainable and potentially unhealthy.

Remember to eat protein and sugar after a workout to help with recovery. If you want to take supplements because it’s quicker and easier than eating straight after exercise, then there are some great products available from Super Vitality and as a friend of TruBe you can use the promo code TRUBE10 for 10%off all of their products.

Remember to hydrate! We lose at least 2 litres of water a day, even more when exercising. We need to replace this to keep the body functioning efficiently.

Sleep
Our body needs at least 7 hours a night to aid recovery. The lack of sleep can have a negative effect on hormones and cortisol release. Which then stimulates fat storage.

If you need any help with your at home workouts then why not get one of our trainers to come to you. Download the app.

Andy Hall – UK Master Trainer

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.