Archive for the ‘Nutrition’ Category

Are you Sweet Enough?

Monday, August 2nd, 2010

A blog by Scott Williams on sugar vs honey

 honey

Most of you already know my stance that artificial sweeteners are pretty much one of the most evil things you can put in your body.

I have been offering quite a bit of nutritional guidance recently and people  seem to be confused about what to use to sweeten their coffee and other food and drink.

The less of any sweetener you can use, the better… consider how much work has gone into making a little tablet to make something sweet… it has been very heavily processed. If you can slowly over time adjust your taste buds to enjoy the natural taste of foods and drink without the need for heavily sweetening them, you’ll see many benefits for your body.

However, this leaves the question… If I really want to at least use a little sweetener, what should I use?

The easy answer is that a natural honey source is better for you than refined sugar. Keep in mind that they are both calorie dense and eating large amounts of honey will still make you deposit body fat, but at least it is natural.

However, refined sugar is devoid of nutrition and using it actually makes your body use up stored nutrients to process it.

Honey on the other hand has many beneficial nutrients, enzymes, and antioxidants… raw honey is best (find a bee keeper in your area) or you can find raw honey at certain health food stores. Stuff from Woolies or Coles has generally been processed and typical honey from these stores, processing destroys most of the enzymes and antioxidants that give the benefits.  I won’t use any honey other than raw honey.

In fact, I don’t use refined sugar for anything at all. It’s either raw honey, pure maple syrup (not fake corn syrup), or stevia for all of my sweetening needs.  Those are better choices than processed sugar or artificial sweeteners.

You can find Stevia located in the Sweetner section of your local supermarket. It is a complete natural product.

Check out this post I did with some scary facts on suger:
http://www.succeed.com.au/2010/01/can-you-handle-the-truth-about-sugar/

Scott Williams
CEO, Succeed Personal Development
Canberra, Australia

The Truth on Body Fat!!

Wednesday, July 21st, 2010

Some Body Fat is in fact good for you! You may not realise, not all body fat is bad.

There are two types of body fat, essential and non – essential body fat.
Essential fat helps our body to function, it keeps us warm, protects vital internal organs and regulates the nutrients going into our bodies.

Non – essential body fat is the type that begins to make your clothes seem tighter. It stores when our body collects more energy from food and fluid than your body needs. It tends to store around organs like the heart and lungs.
As levels of non essential body fat increase, so does the layer of adipose tissue (fat) underneath the skin. Healthy eating and a change in eating habits can get rid of those unwanted kilos.

Muscle cannot turn into Fat!

It is a common myth that when you stop weight training, muscle will turn into fat. When you stop training, your muscles reduce in size. If you continue to consume the same amount of food as when you were more active you will increase your body fat levels.

You cannot Spot Reduce Body Fat

Every individual carries their body fat in a different way. Women, for example, tend to carry more body fat on their arms and bum (pear shape), while men tend to carry more around the upper body and stomach. Unfortunately, it is impossible to reduce fat on one specific area of your body. To lose body fat from anywhere on your body, you need to take on some aerobic/anaerobic training and pick up a few dumbells!

A mix of Aerobic training and Weight training is best for shedding unwanted KG’s

To burn body fat, you need to expend more energy throughout your day than you are putting in. The more cardio training you do (running, walking, swimming e.t.c) the better. When you combine this training with a weights program, you will see greater results in a shorter amount of time.

The good news is, the more muscle you have, the more body fat you will burn throughout your day!

On average you burn about an extra 4 calories per hour for each extra kilo of muscle.

A useless fact: this equates to around 27,700 calories per year or 4.5 kilo’s lighter you would be, you can also lose another 4.5kg simply by having correct posture and sucking your stomach in and chest out…. there is 9kg in one year and  you haven’t even started training with Succeed Canberra yet!!!

kilo-fat

Weight Loss Secrets Part IV

Wednesday, June 23rd, 2010

Hey all, here is the last installment of my Weight Loss Secrets for you…

Fitness tip 13 – Be around like-minded people. Be around people that are going to give you the support you need. Research shows that people who have the support from friends and family stuck to their goals and those without support failed time and again. If you’re around overweight people that are not dieting what do you thinks going to happen? That may seem a bit tough but how many millionaires do you see hanging around with people who are penniless. Surround yourself with what you want to become!

Fitness tip 14Be prepared. The majority of us are so busy with everyday life that we don’t have time to cook nutritious rich foods everyday. Preparing your meals a week in advance is the key to good food choice. Take time out to write a weekly shopping list, shop, and cook up a stack of nutrient dense food on the Sunday night or whenever you have the most time, put them in the freezer so that you don’t get caught short later in the week.

Fitness tip 15 – Eat slower, smaller portions. Research shows that if you eat slowly you’ll eat less. There is a signal that goes off in the brain after about 20 minutes of eating that tells you you’re full. Be sure to chew your food completely and take breaks in between bites. Reduce the size of your portions, even if your eating quality food, too much of a good thing can make you put on weight, remember weight loss tip 6, you need to create a calorie deficit. Eating more than you need will cause you to store fat.

Fitness tip 16 –  Be Positive. You are what you think you are, visualize yourself walking round looking and feeling exactly how you would like to and then take the necessary action. Every time you look in the mirror visualize what you want to look like and ask yourself what you’re going to do today to become that person. Things may not always go your way, losing weight can be tough, if you think it’s too hard you’ve already lost the battle, stay positive and focused and you’ll succeed.

Reading this report will mean nothing to you if you don’t take action and begin to implement some changes into your everyday life, without taking action you’ll be stuck in a vicious circle of fad diets and magic pills only to find yourself back where you started, frustrated and confused. It’s up to you to make things happen and to take control of your own health, don’t you think you’re worth it?

Take action TODAY! What are you going to do today to become who you want to be?

Scott Williams

Succeed Personal Training

Weight Loss Secrets Part III

Monday, June 21st, 2010

Hope you are all having a great day? Here is part III of my Weight Loss Secrets….

Fitness tip 9 – Interval Training. Interval training is the number 1 cardiovascular exercise for weight loss. It includes high intensity exercise (for10-60 seconds) broken up with periods of low intensity exercise. The good thing with interval training is that you burn more calories in a shorter amount of time. So there’s no need to spend hrs pounding away on a treadmill, you can be done in 20-25 mins and that’s including your warm up and cool down! This form of training will keep your metabolism elevated for up to 24 hrs after you’ve finished training, through E.P.O.C (excess post-exercise oxygen consumption), so you’ll be burning calories even while you’re sleeping.

Fitness tip 10 – Include a cheat day once every 10 days! Keep your body guessing and have a cheat day once a week. This will stop your body from hitting a plateau and stop your metabolism from slowing down. A cheat day is a good time to eat the foods you’ve been craving throughout the week. No-one can eat perfectly 100% of the time without cracking, so hold off any foods that aren’t in your nutrition plan until this day. Having a cheat day will allow you to be good for the other day’s, (just don’t go too mad)!

Fitness tip 11 – Eat whole foods. Whole foods have formed the basis of the human diet for millions of years. In the last hundred or so years we have been subjected to countless foods that are totally foreign to us. Much of what we call food today (McDonalds, potato chips, sugar coated cereals, French fries) are highly processed and have no nutritional value, these foods will be stored as fat by your body. You are what you eat, if you eat wholesome foods that are full of nutrients, your body has all the raw materials it needs to keep you nourished and maintain a weight that is ideal for you. Whole foods are foods such as fruits, vegetables, nuts, seeds, beans and whole grains all of which are full of vitality. There is more and more research and people heading back to the old style of eating like our ancestors (caveman style). If you can catch it, pick it, or grow it, you can eat it!  CB066438

Fitness tip 12 – Write your goals down. On a piece of paper write down your goals, set yourself a timeframe and look at it everyday. Make sure their realistic enough for you to achieve but tough enough to make you work hard for them. Every time you reach your goals, set new goals and timeframes, this will help you stay motivated and maintain your results. Having goals gives you a path to follow and something to strive for.

Scott Williams

Weight Loss Secrets Part II

Friday, June 18th, 2010

Hey everybody, here is part II of the weight loss secrets revealed for you. Hope you enjoy the read…

Fitness tip 5 – Eat more fiber. A diet that is high in fiber will aid in fat loss whether you’re eating less calories or not. Fiber assists weight loss by releasing sugar into the bloodstream slowly. High levels of sugar in the bloodstream cause an insulin spike which will slow fat burning. Good sources of fiber are found in whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables. Avoid refined and overcooked foods.

Fitness tip 6 – Calorie deficit. Through proper diet and regular exercise create a calorie deficit. This simply means burning more calories than you’re consuming. Keep a journal and get a calorie counter if you need to. How are you supposed to know how many calories you’re putting into your body if you’re not keeping track of what you’re eating and drinking? By creating a calorie deficit you’ll be using energy from your energy stores (body fat). The trick is not to create a calorie deficit that’s too high or your body will think its starving and will begin too slow your metabolism down, your focus should be on losing fat, not necessarily weight. A too high calorie deficit can also cause a reduction in lean muscle mass making it harder for you to lose weight.

Fitness tip 7 – Weight training with a Personal Trainer. Muscle is the only tissue that is metabolically expensive. Therefore increasing muscle mass will elevate your metabolism at rest, you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increase in lean muscle. Perform exercises that will give you the biggest return, compound exercises such as deadlifts, squats, pushing and pulling exercises and use a variety of combination lifts and circuits. Use drop sets and superset’s and keep the rest period in between exercises to a minimum. female-model

Fitness tip 8 – Consume more protein. Eating protein will keep you fuller for longer, meaning you’ll consume less overall calories in a day. Eating protein also makes your digestive system work twice as hard as eating carbohydrates and fat, so by eating more protein you’ll be burning more calories through digestion (this is known as the thermic effect). One of the biggest mistakes people make when dieting is that they lose muscle as well as fat, which will in turn slow down their metabolism. By eating plenty of protein and following a suitable weights program this will ensure you maintain your muscle tissue. If you have trouble consuming adequate amounts of protein, try supplementing with a ‘whole food based’ protein drink.

Scott Williams

P.S. Keep an eye out the New Idea as I have started writing and contributing in the new health and fitness section as the resident fitness professional on a regular basis!!

P.P.S. Here is the latest edition of the Succeed Online Magazine enjoy: http://succeed.fitpromag.com/Default.aspx

Weight Loss Secrets Part I

Thursday, June 17th, 2010

Welcome to Part I of a small series of Weight Loss Secrets

Introduction If you’re like the majority of people that are trying to lose weight, tone up and get fit, you’ve probably read countless weight loss books and tried all the fad diets. As you probably know by now those fad diets don’t work, do they? And if you are one of the lucky ones to lose some weight while on the diet, how long do you manage to keep it off? As long as you stay on the diet right? As soon as you come off the diet you’ll put it all back on, and then some.

And then there’s the fat loss supplement industry, how many miracle pills have you popped? How many weight loss shakes have you already drank? When you fail on these as most people do you feel it’s your fault, right? In reality it’s not your fault. The weight loss industry is making a fortune at your expense by feeding you rubbish and misleading you, they know how much you want to change the way you look and feel.

The truth is the majority of people just don’t know how to eat properly. We all know we should eat 5-9 servings of fruit and vegetables everyday but how many people do? 95% of Australians are undernourished and you are possibly one of them.

When you think of someone being undernourished you immediately see images of people starving in Africa, but in reality if your overweight you’re actually undernourished. Because you keep putting the wrong foods into your body, you’re body keeps sending you signal’s that you’re still hungry. If you ate foods that are high in nutritional content your body will stop craving the vital nutrients it needs, and you’ll be closer to your perfect weight!

This report is normally worth $29.99 because the information contained inside is truly powerful if applied correctly and consistently. As a gift I’m giving it to you for free. It’s the accumulation of years of Personal Training experience, reading all the latest information the fitness industry has to offer, testing out and applying what really does work!

Now, you may be asking yourself why I am giving away all of these fat loss secrets for free. It’s because I’m a firm believer of you reap what you sow and hopefully this will go towards helping you reach some of your fitness and weight loss goals.

Below I have listed some guidelines that will help kick start your weight loss regimen and put you on the road to living a healthier life. Obviously these are just are a few of the many things that you can do to help you lose weight, but if you apply and make these changes to your daily lifestyle, you can be free from the hype and on your way to a new you.

Fitness tip 1 — Eat low GI load foods. Eat foods that are low on the GI load (I will explain this in a later post). Put Simply, The Glycemic Load of a food tells you whether the carbohydrate in the food is fast or slow releasing. Eating foods that have a high GI rating causes your insulin levels to rise, it’s a known scientific fact that your body has trouble burning fat when your insulin levels are elevated. Foods that are low GI will give you longer lasting energy whereas high GI foods will give you a short burst of energy, leaving you feeling hungry shortly afterwards. Avoid simple sugars which are found in sweets, soft drinks, cakes, bread, bagels, white pasta/rice and juices. Limit alcohol consumption. Instead get the majority of your carbohydrates from fruits, vegetables, beans and brown rice.

Fitness tip 2 – Healthy Fats. Make sure you eat plenty of seeds, nuts, avocado’s and fish and be sure to take an omega 3 supplement. Not all fats are bad for you, the right kind of fats are essential for optimal health and help reduce the risk cancer, heart disease, Alzheimer’s and a host of other illnesses. Foods that are high in saturated fat, which are found in animal based foods and Trans fats which are in processed foods should be kept to minimum. Totally eliminate fatty meats from your diet (bacon, sausages etc). If you do eat meat, make sure it’s a lean cut.

Fitness tip 3 – Drink plenty of water. Two thirds of the human body consists of water, which makes it our most vital nutrient. Water is necessary for the transportation of essential vitamins and minerals as well as carbohydrates. If your water intake is low you lose the ability to transport nutrients through your body and substances such as urea, uric acid, ammonia and other nasty matter begin to accumulate, leaving you feeling lethargic. If you don’t drink enough water your body will actually store more water because it’s not sure how long it will have to wait for you to drink again. So by drinking more water it’s actually possible to lose 1-2 kg of bodyweight of stored fluid. Drinking a glass of water before your meal can also help control your appetite and stop you from overeating.

Fitness tip 4 – Eat 5-6 meals times a day. Eating at regular intervals will keep your metabolism burning strong throughout the day. You’re also less likely to binge eat, will have stable energy levels and will burn more calories through increased meal consumption (digestion burns calories). If you have trouble eating 5-6 meals a day, try adding a meal replacement to your diet, make sure its ‘whole food based’ so it has genuine nutritional value.

Stay tuned for more soon…

Remember, keep it clean!

Scott Williams

Cinnamon Burns off Fat?

Tuesday, April 27th, 2010

A post about the potential benefits of Cinnamon and body fat

Ok, this spice that I’m going to mention is widely overlooked, but of the  
healthiest spices in the world…

 You might call it a “fat burning spice”… in a roundabout way.

 Yes, it can actually help you win the battle against abdominal fat if you use
it daily…let me explain why.

  So what is this miracle spice?

 Well… it’s good old tasty Cinnamon! cinammon

 Although cinnamon does not directly increase fat burning (such as by increasing
metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get
leaner through an indirect link.

 Here’s how…

 Cinnamon has many health benefits, the main benefit that will help
you to get leaner is through it’s strong effect on controlling blood sugar levels in
your body.

 In a study published in 2003 in the medical journal Diabetes Care, groups were
split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form
(the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

 The results of the study showed that all 3 amounts of cinnamon reduced fasting
blood glucose levels by 18-29% after 40 days.

 Cinnamon can also increase insulin sensitivity, which essentially means that it is
helping your body to control blood sugar while simultaneously allowing your body
to produce less insulin.

 As you know, chronically high insulin levels can make your body pack on the body fat.

 One of the best ways to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in
smoothies, oatmeal, or anything else you can think of where it would go well.

 Also, you could use a cinnamon capsule before each of your meals.

 This could help to control blood sugar and insulin response from your meals and
thereby control your appetite and cravings throughout the day… hence, helping
you to lose body fat more effectively over time.

 So now you can see that not only is cinnamon a powerful antioxidant that can
help you stay youthful longer, it can also help you to control blood sugar and get
a leaner body!

 It also assists to:

*controls blood sugar levels

*helps maintain insulin sensitivity

*a powerful antioxidant

 Note: please make sure to consult your doctor before adding any new foods or
spices to your nutrition plan if you are taking any medications or have food allergies.

 Scott

Facts on Protein Powder

Tuesday, April 13th, 2010

proteinProtein exists in just about everything that moves and in almost any animal. Primary dietary protein sources include fish, eggs, chicken, turkey, pork, beef, venison, and many other wild animals.

But which is the best source of protein? No protein powder will match what Mother Nature provides on earth.

Natural proteins like meat, eggs, fish e.t.c deliver more quality nutrients to your body than any protein powder ever will. Still, protein powders do have their place.

Science has come a long way in the development of protein supplements, including how they taste. Not so long ago, the best you could hope for with a protein shake was being able to swallow it at all!!! Now they actually taste very good. There are plenty of protein powders and meal replacement shakes on the market. The key is finding the best quality products with the highest level of bioavailability.

Your primary source of protein should be meat, fish, poultry, eggs and other seafood. The protein source should be organic and grass-fed, free-range or wild. These furnish the body with the highest quality protein, provided that they are not cooked, or cooked very lightly, because heat denatures protein (kills proteins).

Other sources include commercial meats, farm-raised fish, and other genetically modified organisms like soy. Protein also can be found in other foods like nuts, legumes, some veggies and certain grains. However, your best sources of protein for putting on muscle are organic meat and fish.

Protein shakes or meal replacements should be the last place you should look to fulfil your body’s protein requirements. Although they can be beneficial, remember, nothing beats Mother Nature’s proteins – not even a scientist-developed protein – for making you healthy and strong.

Protein supplements are particularly useful for vegans, vegetarians and non-meat eaters, as well as for people with problems digesting heavy proteins or whose lifestyle prevents them from consuming proteins during the day.

A protein drink or meal-replacement shake is a great morning meal for those get-up-and-go types who only are short on time but understand how important breakfast is to losing fat and gaining muscle.

 Breakfast is the most important meal of any healthy diet, so a quick protein shake is a must for people who just don’t have time to prepare a good breakfast.

The best quality protein powders or shakes are made from egg or whey.

Leave a comment below and let me know some of your favourite Protein Powders?

Scott Williams

Australian Fitness Expert

Low GI vs High GI

Wednesday, March 31st, 2010

The Glycemic Index (or GI) is a ranking of carbohydrates according to their effect on our blood glucose levels. In simple terms, the GI is a measure of the carbohydrate quality, in all foods.

The Glycemic Index was developed in approx 1980, as a new method of classifying carbohydrate foods. This proved once and for all that there is a range of different sugars, and are absorbed quickly into the blood. Understanding the GI is really simple

  • Carbohydrate foods that break down quickly during digestion, releasing glucose quickly into the blood stream, have a high GI with a value of 70 or more (less of these)
  • Carbohydrate foods that break down slowly, releasing glucose into the blood stream gradually, have a low GI with a value of 55 or less (more of these)
  • Carbohydrate foods that break down at a moderate pace, releasing glucose into the blood stream neither slowly or quickly, have a medium GI with a value of 56 to 69 inclusive (some of these are ok)

The easiest way to use the Glycemic Index every day for your meals is to substitute lower GI foods for the higher GI foods that you may be currently eating.

There are more benefits to the lower GI carbohydrates than the higher ones. The lower GI carbohydrates give you a sustained energy over a longer period of time and will be more useful to your body. The high GI carbohydrates tend to move and out of the body at a much quicker rate, leaving you feeling hungry quicker and does not pack the same nutritional value as the slower release carbohydrates.

To find your favourite food and the GI go to: http://www.lowgihealth.com.au/glycemic-index-list-of-foods/

Scott Williams

Succeed Personal Training

Can Healthy Foods be bad for you?

Monday, March 29th, 2010

It is as easy as, if it’s not available, it’s not a temptation.

Even “healthy” foods can be a problem for many people?  There are certain foods-and it’s an individual thing-that once you start eating them, it’s very hard to stop.

pasta

For me, it’s pasta. I’ll cook the whole wheat variety and sit down to a “healthy” meal, but unless I specifically portion out the amount I’m going to eat, I can easily end up having two or more serves.

You see, if I’m not careful, a healthy serve of “healthy” pasta can easily turn into a massive calorie overload sent straight to my waistline.

These foods-those “Salt and Vinegar Chips” -are what I refer to as “trigger foods” and if you’re going to consume them, you need to do so with a little bit of caution.

Here are just a couple of tips to help you with your trigger tips:

1. Only consume trigger foods as an “individual” meal, not with the family. This allows you to cook (or reheat) and individual portion, and not be tempted by a huge serving bowl in front of you.

2. If you are cooking one of your trigger foods as a family meal, measure out a single portion and place the rest in the fridge. Tell your dining friends “I’m not having seconds; hold me to it.”  A little accountability goes a long way.

3. Always measure out a specific portion and then store the rest.

Do you have a “healthy” trigger food? Let me know in the comments section below!

I’ll bet you anything it’s a carbohydrate of some sort 😉

Scott