Healthy Eating Archives | Page 5 of 7

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

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