Healthy Eating Archives | Page 7 of 7

How to Decrease Cortisol Levels

July 24, 2015November 1, 2018 Alex CoombesLeave a comment

Living in London can be hectic to say the least. When you’re not working, you’re most likely socialising in one of the many bars and restaurants the city has to offer. All of which can cause more stress and give you very little time to destress.

Stress rarely has a positive impact on the body and one of the many negative side effects is the production of the hormone cortisol. Cortisol can decrease your immunity leaving you open to infections and illnesses. It can also break down muscle, bone and connective tissue, which isn’t ideal if you’re trying to build muscle, tone or strength. Lastly it can increase your abdominal fat deposition.

If you cannot avoid stress, how do you decrease your inevitably high cortisol levels?

Eat the right foods

If you make the right choices in the kitchen, you can protect your body from the effects of cortisol and also reduce the amount of cortisol. Foods such as blueberries, dark chocolate and black tea contain antioxidants which are great for reducing inflammation caused cortisol. Omega 3 fatty acids found in fish, avocados and eggs, will also fight off any inflammation giving your immune system a helping hand. Citrus fruits contain very high levels of vitamin C. Vitamin C helps your body rebuild proteins, which makes it the perfect partner to combat the breakdown of muscle tissue caused by cortisol.

Listening to the right music

This doesn’t necessarily mean that you have to listen to calm, soothing music. It can be anything that will take your mindset away from stressors. If dance, heavy metal or reggae music makes you feel happy, then take the escape.

Get more sleep

Trying to get an early night may be easier said than done. However the research suggests that if you get eight hours of sleep rather than six, it can reduce your cortisol levels by around 50 percent!

Box your troubles away
Hitting some pads, with great form, as hard as you can is the perfect way to release some tension. Exercising in such an intense and exhilarating manner releases an injection of endorphins into your brain. Endorphins are the body’s natural mood elevators and painkillers. Our TruBe trainers include British, European and world champions, all of whom will be sure to give you a great work out! Why not book a session?

Laughter is the best medicine
As Charlie Chaplin once said “Laughter is the tonic, the relief, the surcease for pain.” With that in mind do whatever makes you laugh and seek regular doses of it.

Get a massage
A relaxing massage not only soothes away your troubles by putting your mind at rest, the increase in circulation also helps to reduce the physical results of stress. By manipulating muscle tissue, new pathways to take fluids like cortisol out of the body, can be opened.

Yoga
Allow your central nervous system to recover using the the relaxing flows of yoga. Combine this with controlled, steady breathing patterns to move away from the short sharp breaths related to stress. Finishing with five minutes of pranayama breathing will give your mind something to focus on instead of the stressors in your life and leave you feeling refreshed. Take some time to destress by booking a yoga session.

TruBe also has other fitness disciplines which can be tailored to your needs. You can also book a TruBe Pilates and Ballet Barre session as well as yoga, boxing and kickboxing. Download the app now and book a session!

Don’t forget you can also invite up to two friends absolutely FREE!

Quick and Easy Healthy Proteins

July 3, 2015April 25, 2018 Alex CoombesLeave a comment

Our bodies are literally made out of proteins. When we exercise we use proteins to repair and rebuild muscle cells. Protein based foods can also be used to replace calorie dense foods when trying to burn fat. This can leave you fuller for longer. However remember that for effective protein digestion you must eat them with a small amount of good carbohydrates.

Choosing the healthiest protein foods is easy if you stick to organic and those without any unwanted added extras. We have made a list of our favourite proteinous foods and the best way to eat them!

Animal Proteins

Eggs – One of the best mixes of protein and good fats. A great go to breakfast and also a great high protein snack when hard boiled.

Beef Jerky – Jerky has a bad reputation for being unhealthy. But if you buy beef jerky from a good natural source it is packed full of protein and easy to eat on the go.

Turkey – Turkey breasts are easy to cook in bulk and can be ready to eat when you get home from the gym. It’s a great lean source of protein with only 1g of fat per 30g serving.

Seafood Proteins

Sardines – Sardines are great for adding to salads straight from the tin. Making it a quick and easy meal after late training sessions. Just squeeze a bit of lemon for some zing!

Salmon – Salmon is extremely high in omega 3 which is a very important nutrient for muscular recovery. Smoked salmon slices can be eaten on the go or baked salmon can be added to a summer salad to increase the protein in the meal.

Prawns – Pre cooked prawns are one of the easiest on-the -go proteins around. They are perfect for post gym recovery with around 22g of protein for a 85g portion and packed with omega 3 fatty acids.

Non Animal Proteins

Nuts – Raw nuts and good quality, organic nut butters can be eaten on the go or at the desk. Try peanut butter spread on apple slices for a natural energy kick.

Lentils – Lentils are full of Iron, Vitamin B, magnesium and are a good amount of protein for a plant based food. Try making a large batch of homemade spicy lentil soup then freezing it for an easy, nutritious meal.

Hummus – Made from mainly chickpeas, it’s a yummy high protein plant based protein. A great proteinous snack when eaten in small amounts and easy to make at home.

Quinoa – Quinoa is a carbohydrate with one of the highest protein values that can replenish energy levels as well as aid muscle recovery. Great to add into salads or to make quinoa breakfast pots.

Dairy

Greek yogurt – Greek yoghurt is loaded with calcium making it one of the best foods to keep bones strong and healthy. It also contains around 10g of protein per 100g serving. Try mixing it with frozen berries for extra vitamins and minerals.

Protein Shakes – The easiest alternative protein source to whole foods. You can go for standard whey protein or try a hemp protein for a dairy free option.

Got a favourite on the go protein snack? We’d love to hear about it in the comments below.

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7 Super Foods for a Super You

May 1, 2015July 22, 2017 Alex CoombesLeave a comment

We believe that fitness isn’t just something you do in your spare time, but rather a way of life. From the moment you wake up in the morning, till the moment you fall asleep, we want to give you tips to be the best version of yourself.

We truly believe in adopting a holistic approach to wellbeing. The food you eat, the clothes you wear and the people you socialise with all matter in helping you create the strongest, most fulfilled and well-balanced version of yourself.

Today we’re shining the spotlight on plant-based superfoods to help create a super you.

1. Shelled Hemp Seeds
We can’t get enough of shelled hemp seeds, as they go into almost everything we eat – from our morning smoothies and muesli, to salads and curries. They contain an ideal ratio of the essential fatty acids Omega, 3, 6 and 9, and are high in protein containing the full spectrum of amino acids. Whatever your fitness goals, hemp seeds need to be a part of your diet.

2. Chia Seeds
A member of the mint family found in Mexico and South America. Chia seeds only became available to purchase in the UK in 2012, but they became an overnight sensation as they have a big nutritional punch, containing more omega-3 acids than a piece of salmon.

3. Cavolo Nero
Part of the kale family, this tangy and bitter black cabbage is taking off in the UK. Considered to be among the most antioxidant-rich foods on earth it is packed full of vitamins A & C which helps your vision and body repair quicker. We love chopping this into salads or making our homemade kale chips in the oven.

4. Turmeric
Turmeric is an ancient indian spice containing a powerful medicinal compound called curcumin. It is known to help reduce post workout muscle inflammation and can be easily incorporated into your diet in curries or morning sunshine smoothies.

5. Peanut/Hemp Butter
We simply love this new combination of peanut butter and hemp. This is a rich source of plant-based protein and the hemp gives it an omega-3 punch. Sounds like it might taste strange, but give it a try and we’re sure you’ll agree. Lather on some celery sticks or eat a spoonful for a quick energy boost.

6. Pomegranate Juice
Not only is pomegranate delicious and a great source of magnesium, it is also rumoured to be a natural aphrodisiac.

7. Bananas
Last but not least, we couldn’t leave off the original superfood! With a large banana containing roughly 100 calories of low-fat quick release energy, a banana based smoothie with a handful of your favourite berries and a plant-based milk makes for a delicious high-energy, low-fat way to start any day.

So what are you waiting for? Pack in those superfoods to aid your TruBe workouts and start creating a super you.

P.S. Subscribe to the blog below or follow us on Instagram and Twitter at @trubeapp for more inspirational ways to reach your health and wellness goals!

The best healthy eating restaurants in London

April 30, 2015July 22, 2017 Alex CoombesLeave a comment

Living in London we’re spoilt for choice when it comes to eating out healthy. You just need to know where to go, Whether you’re paleo, low carb, vegan or raw we have put together our favourite go-to places for lunch and dinner.

Daytime Eating

Raw Press – Mayfair -W1J
These raw pressed juices are super healthy. Totally raw and organic, the cold-pressed manufacturing method of these juices ensures that they retain essential nutrients and taste better for longer. For the green juice connoisseurs out there, you have a load of choice including super green, green or sweet green depending on how sweet you like your juice. They are also the only cafe in the area that does a yummy almond milk cappuccino. You can find Raw Press on Dover Street below Wolf and Badger.

Nama -Notting Hill – W11 1JR
Eat guilt free when visiting this Vegan raw food Nirvana in Notting Hill. All the food is unrefined and gluten free and raw. The menu is supercharged with body and skin nourishing foods such as seaweed, kale, lucuma and coconut. Perfect for a post yoga session brunch date with the girls.

Detox Kitchen– Soho – W1B 5PJ
Great food without the stress. Detox Kitchen enables you to eat restaurant quality food every evening from the comfort of your home. Their team of chefs and nutritionists create and deliver nutrient dense, well-balanced meals to help you feel great. They also do a wicked breakfast smoothie using co-yo yoghurt and the beetroot brownie is to die for.

Roots & Bulbs – Marylebone – W1U 3JG
Roots & Bulbs offer homemade superfood smoothies at their two London locations. Focusing on keeping things unprocessed these juices are free from unrefined sugars and are packed full of flavour.

Daylesford – Notting Hill – W11 2RH
From farm to fork is the approach at Daylesford. All the food that is grown or reared on their 100% self sufficient organic farm is used in the restaurant. The food is free from pesticides and fertilisers and their ruminant livestock is fed with GM-free produce grown on the farm. After your meal, they have a delectable delicatessen to pick up a few organic treats and some items for dinner.

Wild Food Café – Covent Garden – WC2H 9DP

This vegetarian cafe situated in Covent Garden are true flavour innovators. They are big on superfood infusions and raw treats. Expect dishes like vegan paella, delicious raw cakes, a wide array of juices and super fresh salads. A favourite with celebs, this café offers a gorgeous view out across Neals Yard, so grab a window seat if you can. Our favourite is the Wild Pizza special that has a dehydrated almond & butternut squash base, topped with marinara, wild sea purslane pesto and a daily selection of toppings.

Evening Dining

Nopi – Soho – W1B 5NE

In this fast moving Ottolenghi restaurant you will find dynamic art and tasty food. They go big on vegetables but meat lovers also will find inventive flavoursome dishes to keep them more than happy.

Mildreds – Soho – W1F 9AN
This long standing Vegetarian cafe in Soho stands out from the crowd with its diverse menu mixing the best of European and Asian cuisine. Our favourite is the Sri Lankan curry which is infused with spices and punchy flavours.

Pure Taste – Westbourne Grove – W2 4UP

Paleo restaurant Pure Taste serves dishes that are all gluten and dairy free. The menu is about big bold flavours and it caters for everyone from low-carb serious meat eaters to Vegans.

Ethos – Oxford Circus – W1W 8DX

The new kid on the block. Ethos pulls inspiration from the middle east it oozes creativity and delivers on taste. This self serves restaurant offers delicious salads and unusual grain dishes alongside treats for vegans like seitan spare ribs. Breakfast, lunch or dinner – there is plenty to choose from at every meal.

If we missed anywhere out please let us know and perhaps we’ll follow up with part 2!

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