Nutrition Blog – Trifocus Fitness Academy

Nutritional Strategies for Ageing and Preserving Muscle Mass

Bronwen — Fri, 17 Jan 2025 07:00:57 +0000

Ageing is a natural process that leads to changes in the body that can affect health, energy, and general vigour. While ageing is a normal part of life, proper nutrition is crucial for maintaining a healthy body and mind, which will help you live a whole life in your twilight years. By understanding basic food concepts, older people can manage health problems, maintain energy levels and enhance quality of life.

The Role of Balanced Nutrition in Supporting Energy and Vitality

The body naturally changes as people age. For instance, their metabolism rate and muscle mass diminish, requiring less energy overall. However, older people still have substantial nutrient needs, so they need to pay attention to consuming nutrient-dense foods that meet their needs without exceeding their calorie limits. This balance is required to maintain your energy level and be healthy overall.”

An excellent diet for seniors centres on protein, complicated carbohydrates and healthy fats. Lean protein sources such as chicken, fish, beans, and tofu are crucial for building muscle and producing energy. Complex carbs, like whole grains, fruits, and veggies, provide sustained energy and help stabilise blood sugar levels. Dietary fibre, however, is healthy for your gut health. Nuts, seeds, and olive oil are healthy fats that make the brain function and keep you healthy over time.

It’s also important to stay hydrated, as failing to drink enough water can leave you lethargic, damage your brain and cause other health issues. Drink at least 6 to 8 glasses of water daily and consume high-water-content foods such as tomatoes, cucumbers and broth.

Eating nutrient-dense foods and drinking adequate water can help older Americans maintain energy to perform their daily tasks and live an active life. As people age, a balanced diet is beneficial for physical transformations and enhances overall health so that they can live well even in old age.

Micronutrient Needs: Vital Vitamins and Minerals for Healthy Ageing

With age, our bodies cannot absorb and metabolise essential vitamins and micronutrients, which is why micronutrient consumption is fundamental for balanced, healthy ageing. Low consumption of specific micronutrients may worsen age-related diseases like frail bones, less muscle mass, low immunity, and cognitive decline. Kitchen Ayurveda To avoid these problems, one should take a wide range of vitamins and minerals.

Calcium and vitamin D are necessary for strong bones, muscle mass, and prevention of osteoporosis. Good sources include dairy products, plant-based milk fortified with vitamins and minerals, fresh vegetables and fatty fish such as salmon. Most older adults have difficulty absorbing vitamin B12 due to lower stomach acid levels. B12 is essential for proper nerves, energy production, and muscle health. Fortified cereals, eggs, fish, or supplements can meet these needs.

Antioxidants such as selenium, zinc, and vitamins C and E protect the body from oxidative stress and potential inflammation and reduce the risk of developing chronic diseases. Brightly coloured fruits and vegetables such as oranges, berries, spinach, and bell peppers contain these antioxidants. Minerals, including magnesium and potassium, also promote muscle mass, nerve function and blood pressure health.

A diet high in these essential vitamins and minerals bolsters the body, maintains muscle mass, slows age-related diseases, and generally improves health and well-being. As we age, an active lifestyle and proper nutrition are key components of a better quality of life.

The Importance of Digestive Health in Older Adults

The digestive process becomes progressively more difficult to bear — our metabolisms decline, our stomachs produce less acid, and the bacteria that inhabit our intestines change. These shifts can lead to bloating, malabsorption and stomach discomfort. They can also hinder muscle growth by making it more challenging to take in nutrients. Following a diet that promotes gut health is crucial to prevent illness.

Fibre is essential in maintaining a healthy digestive system, ensuring regular bowel movements and preventing constipation. Whole grains, fruits, vegetables and nuts contain soluble and insoluble fibre. These fibres are beneficial for gut function and overall health. (Examples include pickles, yoghurt.) These are full of probiotics, which help regulate the balance of bacteria in the gut. This improves digestion and increases the absorption of nutrients necessary for maintaining muscle strength.

Hydration is equally as crucial for the gut. Diarrhoea can lead to dehydration and hinder the body’s ability to digest food and absorb nutrients, including those critical to maintaining muscle strength. Ensuring you drink enough water and adding hydrating foods, such as herbal teas or broths, can help your digestive system function optimally.

An equally significant step is to shun ultra-processed foods, often low in fibre and containing gut-unfriendly chemicals. Concentrate on easy-to-digest, nutrient-rich foods like muesli, bananas, and cooked vegetables. Other healthy foods are gentle on your digestive system and help the body be full of nutrients.

By looking after their gut health, older people can ensure they get the most from their food, retain their muscle mass, and maintain their overall energy and vitality. A healthy gut is necessary to live into old age and maintain an active, healthy lifestyle.

Preventing Muscle Loss and Supporting Physical Activity Through Nutrition

Sarcopenia is the decline in muscle mass as we age. This gradual but relentless decline can turn simple tasks into hard work because it renders people weaker, less mobile, and less independent. Keeping up your strength and staying busy as an older person is key to remaining healthy enough to enjoy life. Addressing this issue is essential for a healthy diet.

Protein is one of the most critical factors for preserving muscle mass and gaining new muscles. Nutrient-dense sources of protein such as lean meats, chicken, fish, eggs, dairy products, beans, lentils and other high-quality protein sources should be included at every meal. By eating protein at various times throughout the day, muscles have a constant supply of the amino acids they need for repairs and maintenance. Studies have shown that seniors should consume around 20 to 30 grammes of protein per meal. Including high-protein foods such as Greek yoghurt, nuts, and protein shakes can also assist in retaining muscle strength.

Omega-3 fatty acids are found in fatty fish such as salmon and plant-based foods such as flaxseeds and walnuts. These acids help muscles to perform better and decrease inflammation. Calcium and vitamin D are necessary to maintain strong bones, and using these nutrients helps prevent falls caused by muscle weakness. Plush foods, leafy veggies, and vitamins can meet all these needs.

The other is exercise, which is a vital part of the battle against sarcopenia. Resistance training, such as lifting weights and weight-bearing activities like yoga or walking, strengthen muscles and increase their size. Being active regularly also improves your balance, which reduces your risk of injury or falling.

Exercising regularly and consuming protein-rich foods is an effective way to prevent muscle mass. This allows older adults to remain independent, energetic, and strong, enhancing their overall quality of life and long-term health.

Conclusion

Neutral ageing requires viewing your diet and habits holistically. Their later years can be spent in good health and active by concentrating on a healthy body, prioritising vitamin usage, ensuring gut health, and helping prevent muscle loss. “When people make frequent, small changes in their food choices and remain active, they reap big dividends that can help them age with health, vitality and good quality of life,” said Dr. Deanne M.gment.D. Make nutrition the secret of survival in old age so that you can enjoy energy and excitement in every moment.

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The Trifocus Fitness Academy offers qualifications that are accredited and endorsed both locally and internationally. The Nutrition Course is designed for professionals with the skills and knowledge needed to find be a professional Nutritionist.

Frequently Asked Questions

Muscle loss, or sarcopenia, is a natural consequence of ageing mediated by hormonal changes, decreased physical activity, and reduced muscle protein synthesis. As time passes, this causes muscle mass, strength and function loss. Inadequate nutrition plays a part, too, as lack of protein and essential nutrients can worsen muscle loss. An exercise program complemented by balanced nutrition consisting of high-quality proteins, healthy fats, and vitamins — especially vitamin D and calcium — has slowed muscle decline. Combining this with physical activity and resistance exercises(LoadingRequires) can help bolster muscle growth and maintain strength; good nutrition and physical activity contribute to the health and independence you experience as you age.

Older adults should target 20–30 grams of high-quality protein per meal to combat loss of muscle mass. This provides a steady availability of amino acids for muscle repair and growth. Foods such as lean meats, eggs, dairy products, beans, and lentils are excellent protein sources for a nutrition plan. Most notably, eat your protein evenly spaced throughout meals during the day. Snacks like yoghurt or a handful of nuts packed with energy also contribute to daily macronutrient quotas. Thus, a protein-rich diet and exercise help preserve muscle mass and promote health during ageing.

Resistance and weight-bearing exercises are the most beneficial for preserving muscle mass, including weightlifting, resistance bands, and bodyweight exercises to promote muscle growth and strength. These benefits are boosted significantly when exercise is combined with good nutrition. A diet high in protein and omega-3 fatty acids helps repair muscle damage from exercise and fight inflammation. Regular exercise and good nutrition are your armours against sarcopenia and aid in leading a healthy life to remain mobile and vital as you age.

Yes, omega-3 fatty acids have a role in muscle health. In fatty fish such as salmon, walnuts , and flaxseeds, these healthy fats dampen inflammation and support muscle function. Eating foods rich in omega-3 enhances protein intake to sustain muscle mass, improves brain function overall, and decreases chronic illnesses. When combined with regular exercise, these nutrients are essential in helping prevent sarcopenia and are foundations for maintaining physical strength as you age.

Vitamin D and calcium are also crucial for healthy bones and muscle function. Calcium is essential for strong bones, while vitamin D helps absorb calcium and is vital for muscle health. Combined, they lower the odds of falls and fractures in older people. Dairy foods, fortified plant-based milks, leafy greens and fatty fish are good sources of these nutrients. When coupled with regular exercise, ensuring you get enough of these in your nutrition plan A vitamin D and calcium-rich diet contributes to long-term wellness, increasing mobility and vitality.

When combined with regular physical activity, a protein-rich diet can enable older adults to achieve balance. He said that zinc-rich foods like lean meats and shellfish, as well as protein sources such as eggs, beans and dairy, should be consumed throughout the day to fuel and support muscle repair. Omega-3 fatty acids, vitamin D, and calcium nutrients support muscle and bone health. Resistance training and weight-bearing activities promote muscle growth and maintenance, including weightlifting, yoga, and walking. Combined, food and movement build a solid base for retaining muscle mass, mobility, and quality of life at a later age.

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The role of carbohydrates in energy metabolism

Bronwen — Thu, 16 Jan 2025 07:00:47 +0000

Carbohydrates are essential to human nutrition and serve as an energy source. They’re one of the three major macronutrients (proteins and fats) that compose the body. They fuel everything from basic biological processes to vigorous physical exercise. Knowing how carbohydrates influence energy intake is important for better health, weight control, and success.

Carbohydrates: The Primary Source of Energy

Carbohydrates are the best fuel for the body because they work quickly and easily to make glucose, a sugar that cells use for energy. After being eaten, the digestive system breaks down carbs into simple sugars like glucose. It gets into the bloodstream and is sent to cells, where it is turned into energy through a process known as cellular respiration. A molecule called adenosine triphosphate (ATP) uses this energy to power biological processes and store it.

Carbs are essential when you work out. They give you energy immediately through glucose and, in the long term, through glycogen, which is stored in the liver and muscles. Glycogen is the main source of energy during high-intensity activities because it is easier to get to and breaks down faster than fats or proteins. This is why runners and other busy people depend on foods high in carbohydrates to keep their energy up and their performance.

The type of carbohydrates you eat is essential for managing your energy. Complex carbohydrates, found in whole grains, fruits, and beans, give you steady energy because they are chewed and taken slowly. This keeps glucose levels steady and stops blood sugar from rising too quickly.

Simple carbs, on the other hand, like those in sugary snacks, make you feel energised for a short time and then lose it quickly. If you put nutrient-dense starches at the top of your nutrition plan, you can keep your energy up and avoid the ups and downs of bad food choices.

How Carbohydrates Power Cellular Respiration

Carbohydrates are the energy source in human nutrition that produces more than 90 per cent of heat during cellular respiration, which drives nearly all processes within the body. Carbs are broken down into glucose, the obligatory molecular mnemonic before cellular respiration occurs.

This process begins in the cytoplasm of cells with glycolysis, which converts glucose into pyruvate. This initial phase prepares glucose for greater energy extraction and produces a small amount of ATP, the molecule that acts as the body’s energy currency.

The next part of the process occurs when pyruvate enters the mitochondria and the Krebs cycle, or citric acid cycle. The final step of cellular respiration is called the electron transport chain, and it relies on the electron carriers, including NADH and FADH2, produced in this step. Here, vast quantities of ATP are created with the assistance of these carriers, and ATP fuels cellular action, muscle contractions, brain activity, and much more.

This is because carbohydrates require less oxygen to be metabolised than fats or proteins, making them especially effective in this process and, therefore, the body’s main form of energy, especially during high-intensity sports such as weightlifting or running. Glycogen, a type of glucose stored in the muscles and liver, provides an easily accessible energy reserve in times of increased demand, such as prolonged exercise.

Considering that brain power requires nearly 100% glucose for energy metabolism, carbohydrates are also needed for brain health. Too little carbohydrate can hinder the brain’s function, leading to tiredness, trouble concentrating, and lower productivity overall. This highlights the importance of carbohydrates in overall nutrition as they serve as short—and long-term energy for both mental and physical processes.

A well-balanced diet rich in nutrient-dense carbohydrates assists with efficient cellular respiration, cognitive function, and general vigour. Including complex carbohydrates, such as whole grains, legumes, and vegetables, in the daily diet can help an individual maximise energy production and also keep them physically and mentally well.

The Importance of Carbohydrates for Athletes and Active Individuals

Carbohydrates are an essential component of sports nutrition for active individuals and athletes who rely on them for energy, performance, and recovery. During exercise, muscle contractions are fueled by glucose, which is released through carbohydrate breakdown or metabolism.

The predominant source of energy for prolonged or vigorous physical exertion is glycogen, which is glucose that has been stored as energy in the muscles and liver. When glycogen stores are depleted, performance deteriorates sharply — a phenomenon sometimes known as “the wall.”

Athletes must consume carbohydrates before, during, and after exercise to spare muscle glycogen. Pre-exercise foods high in complex carbohydrates will slowly release glucose to your body for consistent energy, such as quinoa, oats, and whole grains. Simple carbohydrates, like energy gels and sports drinks, replace glucose levels during exercise, lasting over an hour, delaying fatigue and maintaining performance.

In addition, carbs are needed after exercise for recovery. Carbohydrate consumption promotes muscle recovery and replenishes glycogen stores during the first-hour post-exercise.23 This process is enhanced by pairing protein and carbs, which promotes muscle repair and prevents inflammation post-workout. This combination is essential for athletes who train regularly or intensely.

The type and timing of carbohydrate consumption are essential for peak performance and recovery. Simple carbohydrates are correct for short-term competition needs, while advanced carbs are exquisite for long-period training or competition. A well-planned diet that provides the correct carbs at the right times will guarantee the best energy metabolism, endurance, and recovery athletes can achieve.

Carbs are not merely energy but fundamental to sports nutrition and athletic performance. A diet rich in carbohydrates and adapted to match each individual’s energy requirements not only supports optimal performance but also promotes long-term health and well-being. Focusing on nutrient-dense carbs will enable athletes to achieve their fitness goals faster, help them boost energy metabolism reserves, and aid faster recovery.

Choosing the Right Carbohydrates for Optimal Health

The quantity and quality of carbohydrates in your diet are crucial in determining how your body uses energy and overall health. Nutrient-dense complex carbs like whole grains, vegetables, and legumes supply essential fibre, vitamins, and minerals. By digesting slowly, these carbs help keep blood sugars stable and maintain a sustained release of energy over the rest of the day. Adding these nutrient-dense carbohydrates to your meal plan ensures a steady stream of energy that is good for the mind and body.

Conversely, simple carbohydrates — found in processed food, refined grains and sugary snacks — break down quickly and trigger spikes in blood sugar levels. These oscillations can cause low energy, higher food intake and, over the long term, health issues such as insulin resistance, weight gain, and even type 2 diabetes. The latter is essential, as eating too many refined carbohydrates has also been linked to heart disease and other chronic health problems, so making better dietary choices is essential.

Choose low-glycemic index (GI) meals when you are trying to get the most out of your carbs. Low-GI foods, such as sweet potatoes, legumes, and quinoa, release glucose into the bloodstream slowly, providing sustained energy and blood sugar tips—top foods for a balanced diet.

Allowing fibre-rich carbohydrates, like whole grain bread and vegetables, in your eating habits can reduce your risk of conditions that can lead to chronic illness and help you maintain a healthy gut. Provisioning small yet significant changes, such as substituting brown rice for white or swapping white bread for whole grain, can transform your nutrition and overall health.

Focusing on complex carbs can help prevent illness, provide long-term health, and ensure your body has a constant energy supply. By choosing these nutrient-dense foods, you can have a balanced diet that promotes energy stability and a healthy lifestyle.

Conclusion

Carbohydrates fuel energy generation, cellular functions, physical activity and overall health. They are a necessary part of a healthy diet as they offer the energy required to uphold energy levels and metabolic functioning. However, not all carbohydrates are created equal. To obtain complex carbs without the drawbacks of simple sugars, go for those high in fibre and other nutrients. A diverse diet with quality carbohydrates may facilitate optimised energy metabolism, high performance, and general health in response to activity level. By letting complex carbohydrates guide what you eat, you can get sustained energy, improved health, and peak performance, making sure your body is running the best it can.

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Frequently Asked Questions

Carbohydrates are the body’s primary fuel source and are essential to energy metabolism. Carbs are complex molecules that, once eaten, get cleaved into glucose, which is sent through the blood to cells for energy production. Cellular respiration changes glucose into adenosine triphosphate (ATP), the vitality forex that fuels cellular functions. They are remarkably efficient, needing less oxygen through metabolism than fats or proteins, which makes carbohydrates the energy metabolism of choice during high-intensity activities. They also fuel the brain, which depends almost exclusively on glucose for peak performance. Carbohydrates are also stored as glycogen in muscle and liver, which provides an immediate mobilisation of energy when the need arises.

As a macronutrient, carbohydrates are essential for athletes because they help with energy metabolism, fueling performance and recovery. Glycogen from dietary carbohydrates serves as the body’s predominant exercise fuel for short- and long-duration, high-intensity work. Eating carbohydrates before activity maximises glycogen stores and gives — a continuous course of energy to power workouts or sports. Simple carbohydrate products, such as sports drinks or gels, can replenish glucose levels to delay fatigue when exercising for over an hour. Carbohydrates, after exercise, replenish glycogen stores and help recovery and repair.

Simple carbohydrates and complex carbohydrates differ in their effects on energy metabolism. Simple carbohydrates, common in sugary snacks and processed foods, are rapidly digested, causing quick increases in blood sugar. On the other hand, real blood sugar may provide immediate energy in the short term, but the abrupt crash following a sugar high tends to leave the body hungering and fatigued. In contrast, the complex carbohydrates in whole grains, vegetables and legumes are digested more slowly, releasing glucose into the bloodstream in a steady stream. This slow release helps with stable energy metabolism, ensures energy crashes do not happen, and allows us to remain active longer.

Carbohydrates are an essential energy source for the brain, with glucose (derived from carbohydrates) being the brain’s primary energy source. A steady supply of carbohydrates also fuels energy metabolism in brain cells, contributing to thought processes, attention functions, and memory. The brain requires adequate glucose to function optimally; without it, we experience fatigue, poor focus, and brain fog. Restricting carbs or skipping meals cuts off glucose supply, slows energy metabolism, and clouds mental focus. Adding complex carbohydrates to your diet, in the form of fruits, whole grains and vegetables, stabilises the glucose level in the blood, which in turn ensures that the brain gets the energy required for its functioning.

Not eating enough carbs can impair energy metabolism and result in fatigue, decreased exercise performance and mental sluggishness. You mainly rely on fats and proteins for energy when glycogen stores are depleted, and carbohydrate levels are low. Although these macronutrients can help with metabolism, they are not as effective and may result in muscle breakdown and slower recovery times with high-intensity workouts. Also, insufficient carbohydrates can impair brain functioning since glucose is the brain’s primary energy source. Adequate carbohydrate intake helps maintain energy metabolism, supports muscle function, and avoids the adverse effects of energy deficits on physical and mental performance.

Low-glycemic carbohydrates — including sweet potatoes, lentils and quinoa — enhance energy metabolism by releasing glucose slowly and steadily into the blood. In contrast to high-glycemic foods that produce spikes and crashes in blood sugar, low-glycemic foods deliver steady energy levels throughout the day. This gradual release provides a constant supply of glucose that can be utilised for cellular respiration, leading to continuous production of ATP, thus avoiding any drops in energy. Low Glycemic Carbohydrates — Beneficial for athletes and active people by providing persistent fuel for performance and recovery. Incorporating these carbohydrates into your diet helps maintain a steady release of energy for metabolic processes, supports brain function, and lowers the risk of blood sugar fluctuations.

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The relationship between nutrition and skin health

Bronwen — Wed, 15 Jan 2025 07:00:04 +0000

Skin health also indicates how healthy you are, and it can’t be overstated how important diet is in keeping skin healthy and glowing. The foods we ingest help skin cells regenerate, maintain hydration, and shield us from external damage. A balanced diet rich in essential nutrients helps maintain healthy skin, delays the ageing process, and helps manage skin issues such as acne, eczema, and dryness.

The Role of Vitamins in Skin Health

Vitamins are essential to keeping your face healthy, strong, and radiating with a youthful glow. They play a vital role in preventing skin damage, aiding in healing, and enhancing function. Vitamin C is a potent antioxidant that helps to prevent skin damage from free radicals created by smog and UV light. It also assists the body in forming collagen, which is required for the skin to be supple and firm. This skin-friendly nutrient is abundant in citrus foods, nuts, and fresh veggies.

Vitamin A, too, is crucial, as it promotes cell turnover and keeps pores clear. It also clears up pimples, smoothing the skin and improving its structure. Retinol is a type of vitamin A common in skin care products, but you can also find this nutrient in foods such as carrots, sweet potatoes, and spinach.

Vitamin E (found in nuts, seeds and veggie oils) combats oxidative stress and helps heal damaged skin. In addition, skin cells require vitamin D, which is produced from sunlight, in order to multiply and repair themselves. Foods high in vitamin D include fortified milk, mushrooms and fatty fish. These foods protect your skin even in the absence of much sun.

These vitamins support your well-being, and by receiving them through your food, you are establishing a solid foundation for healthy skin. They fortify the skin against external aggressors, moisturise it, and prevent premature ageing. A good skincare routine combined with vitamin-rich food can keep your skin radiant and youthful for all the years to come.

The Importance of Hydration and Nutritional Support for Radiant Skin Health

Well-hydrated skin is essential to healthy, glowing skin. It retains skin elasticity, prevents dryness and prevents premature lines. As you age, your skin is less able to retain water, making hydration essential for maintaining a youthful appearance. Topical moisturisers assist the skin’s surface, but diet and water inside the body are recognised for having more significant, prolonged consequences.

Water is the source of hydration, and drinking 8 to 10 glasses of water every day keeps the skin the right amount of wet. There’s more to staying hydrated than drinking water, though. Fruits and veggies with a high water content, such as oranges, tomatoes, and mangoes, will keep you hydrated and provide your skin with vitamins and antioxidants.

Foods such as flaxseeds, salmon and walnuts contain omega-3 fatty acids. They are essential for maintaining the skin’s healthy lipid layer, which traps moisture and prevents it from drying out.” Similarly, electrolytes such as potassium and magnesium — found in bananas, avocados and leafy veggies — keep cells hydrated, helping skin stay healthy and strong.

Adding healthy fats and foods that help you stay hydrated to your diet can aid in your skin’s natural moisture balance. This gives the skin a smoother appearance and better prepares it to withstand external stresses. By drinking enough water and eating enough hydrating and nutrient-dense foods, you can create a comprehensive approach to hydration that will keep your skin healthy and energised for the long term.

The Impact of Antioxidants on Skin Protection

Free radicals are unstable molecules that damage the skin, causing ageing and other problems. Antioxidants can reverse this damage. A diet rich in antioxidants prevents oxidative stress and enables skin repair and rejuvenation, creating a more youthful and healthy appearance.

Foods high in powerful antioxidants include berries, dark chocolate, and green tea, as these chemicals prevent damage from UV rays and improve the overall well-being of the skin. Green tea contains a lot of catechins, which are soothing for redness and inflammation. This makes it ideal for sensitive or acne-prone skin.

Beta-carotene, a precursor to vitamin A, is another potent antioxidant that promotes the skin’s natural defence against sun damage and cell regeneration. It has many things that make your skin glow, like carrots, sweet potatoes and oranges.

Lycopene found in tomatoes is especially effective at protecting skin from UV damage and increasing elasticity. In fact, according to a study, eating foods processed with tomatoes can significantly improve the skin’s resistance to UV rays and toxic stress.

Consuming various antioxidant-rich foods every day ensures that your skin has a strong defence against environmental damage and slows down the ageing process. Prioritise these nutrients, and you’ll craft better, more resilient skin health that looks and feels younger and longer. Consuming large amounts of foods high in antioxidants is a safe and sustainable method to safeguard and strengthen skin health.

The Role of Diet in Managing Skin Conditions

Many skin conditions, like acne, eczema, and psoriasis, are dramatically affected by diet. Discovering how specific foods impact these conditions can enable individuals to manage their symptoms better and enhance their overall skin health.

If you want to keep acne at bay, detoxifying foods with a high glycemic index, such as crisps, white bread, and soft drinks, is essential. These foods raise insulin levels, increase oil production and clog pores, all contributing to acne. Instead, eat lots of fibre-rich fruits and vegetables, whole grains and beans. These nutrient dense options help balance blood sugar and reduce inflammation. These foods can improve your skin by reducing breakouts and keeping your skin clear.

A diet high in omega-3 fatty acids and vitamins is beneficial for eczema, a condition that causes dry, itchy, and red skin. For example, salmon, peanuts, chia seeds, and berries have anti-inflammatory properties that can decrease redness and increase hydration. Probiotics in these foods (yoghurt, kefir, fermented vegetables) contribute to gut health, enhancing the immune system and improving eczema symptoms, thereby supporting skin health.

Psoriasis, a chronic condition characterised by itchy patches of skin health, can improve with a diet that lowers inflammatory foods like red meat, processed snacks, and sugary drinks. Eating anti-inflammatory foods (including turmeric, ginger, fresh vegetables, and fatty fish) helps manage symptoms and contributes to healthier skin. A healthy diet increases the immune system’s functioning and minimises flare-ups, improving overall skin health.

Identifying your unique skin needs allows you to avoid any triggering foods while also adding highly beneficial foods, allowing you to take a proactive approach to your skin and overall health.

Conclusion

What you eat, there’s no doubt, influences the health of your face. For healthy skin, get enough vitamins and antioxidants, drink a lot of water, and eat foods that are good for the skin. By eating foods full of nutrients, drinking adequate amounts of water, and avoiding foods that tend to cause your skin to break out, you can assist your skin from within. In addition to making your skin healthier, a well-balanced diet makes you more nutritious so that you can look and feel at your best at every age.

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Frequently Asked Questions

As the nutrition we get from food is needed for the repair, hydration, and protection of skin, diet is a significant factor in having healthy skin. Vitamins A, C, and E help with cell turnover, collagen production, and fighting free radicals, keeping them tight and young. Good fats, like omega-3 fatty acids, help maintain the skin’s moisture barrier, which can decrease dryness and irritation. On the flip side, eating high-glycemic foods or foods high in processed sugars can cause a spike in your insulin levels, which creates high oil levels that can lead to acne. Fruits, vegetables, whole grains, and lean proteins in the diet offer the antioxidants, vitamins, and minerals the skin needs to maintain a healthy and radiant glow.

These foods are high in antioxidants, vitamins, omega fatty acids, etc. Foods rich in antioxidants, such as berries, green tea, and dark chocolate, protect the skin from free radical damage and the signs of ageing. Vitamin C — in citrus fruits and leafy greens — promotes collagen production, while vitamin A — in carrots and sweet potatoes — facilitates cell turnover. Fatty fish, walnuts and flaxseeds contain omega-3 fatty acids that help keep your skin’s lipid barrier intact, allowing it to retain moisture. They are often high in antioxidant properties, which benefit the skin texture, elasticity, and overall health.

Yes, hydration is an essential part of healthy skin. Drinking enough water–about 8-10 glasses a day—keeps skin elastic, reduces dryness, and prevents premature ageing. Hydrating foods—cucumbers, watermelon, and oranges—also rehydrate the skin while providing vitamins. “Nourishing” fats from foods like salmon and avocados also allow the skin to hold on to water by building the lipid barrier. You can have plump, smooth, and elastic skin with sufficient water and water-dense nutritious products.

Antioxidants prevent skin damage caused by free radicals due to pollution, UV rays, and other environmental factors. This damage speeds up ageing and causes wrinkles and dullness. Antioxidant-rich foods (e.g., berries, green tea, tomatoes) reduce oxidative stress and promote skin repair. He said that vitamin C in citrus fruits encourages collagen production, while beta-carotene from carrots can strengthen the skin’s natural sun protection. Antioxidant-rich food boosts the skin’s protective barrier, reduces inflammation regularly, and promotes a healthy, youthful complexion.

Some foods may harm your skin, worsening issues like acne or eczema. High-glycemic foods, including sugary snacks, white bread and soft drinks, also spike insulin levels, triggering excess oil production and clogged pores. Beyond that, processed and fried foods with trans fats can cause inflammation that triggers and aggravates conditions such as eczema and psoriasis. But dairy also has been associated with acne exacerbation in some situations. Despite that, refraining from these food items multiplied with enlisting whole grains, lean proteins, and antioxidant-rich fruits and vegetables can have a massive effect on the skin’s well-being.

Yes, nutrition is essential when it comes to taking care of skin problems. Regarding acne, Sidibe says avoiding high-glycemic foods and eating a fibre-rich diet with plenty of whole grains and vegetables may decrease the number of breakouts. Salmon and chia seeds contain anti-inflammatory omega-3 fatty acids that combat acne and eczema. Antioxidants in berries and green tea calm redness and help repair skin damage, and probiotics in yoghurt and fermented foods boost gut health, which is closely tied to eczema management. Plenty of anti-inflammatory, nutrient-rich foods can help manage symptoms and improve overall skin health.

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Nutritional guidelines for managing cholesterol levels

Bronwen — Tue, 14 Jan 2025 07:00:28 +0000

Monitoring your cholesterol levels is essential for maintaining a healthy heart and preventing heart disease. Cholesterol is a waxy substance that occurs naturally in blood. It is needed to form healthy cells, but too much can increase the risk of heart disease. A dish originating from good nutritional views may be handy for keeping Cholesterol markers within a healthy range. Here are some crucial food tips to keep your cholesterol levels in check.

The Importance of Choosing Heart-Healthy Fats to Regulate Cholesterol Levels

If you want to keep your cholesterol levels under control, you need to know the difference between healthy and unhealthy fats. Saturated and trans fats result in high levels of low-density lipoprotein (LDL), commonly known as “bad” cholesterol.

With high levels of LDL cholesterol, plaque can accumulate in the arteries. What makes heart disease and stroke more likely? You’ll find saturated fats in processed foods, butter, fatty cuts of meat and full-fat dairy products. On the contrary, trans fats (present in baked products, fried foods, and margarine) are considered the most harmful fat type. You will also want to reduce these bad fats, a substantial step towards improved cholesterol management.

Instead, aim to consume more heart-healthy unsaturated fats. Monounsaturated fats in nuts, bananas, and olive oil reduce your LDL Cholesterol markers without dragging down HDL cholesterol, the “good” cholesterol. One category of polyunsaturated fat — omega-3 fatty acids, which are abundant in fatty fish such as salmon, mackerel and sardines — has been shown to lower triglycerides, improve cholesterol balance and bolster heart health.

Incorporating these heart-friendly fats into your diet does not give you license to go overboard; moderation is always important. Switching out bad fats for healthier ones, such as using olive oil instead of butter or eating baked fish instead of fried, can significantly improve your nutritional profile. Focusing on heart-healthy fats is the key to managing Cholesterol markers and overall heart health in the long term.

The Role of Fiber-Rich Foods in Promoting Healthy Cholesterol Levels

Dietary fibre, particularly soluble fibre, is key to lowering cholesterol levels and promoting heart health. Soluble fibre grabs cholesterol in the digestive system, preventing it from entering the bloodstream. This process helps lower LDL cholesterol — or “bad” cholesterol — and promotes your overall heart health. Soluble fibre is found in oats, barley, beans, lentils, apples, oranges, carrots and psyllium. Incorporating these into your meals daily can make a huge difference in controlling your Cholesterol markers.

Insoluble fibre is not known to impact Cholesterol markers directly but is very beneficial for gut health and overall wellness. Insoluble fibre, found in whole grains, vegetables, and nuts, aids digestion by moving food through your body and can be considered a friend of soluble fibre in a healthy diet. To allow your eating plan to reduce your cholesterol, the goal is to consume 25 to 30 grams of fibre daily.

Some easy tweaks to your food will allow you to achieve this goal quicker. In the morning, eat muesli or add chia seeds to your drinks. Add high-fibre beans or lentils to stews, soups, or salads for lunch or dinner. High-fibre foods such as oranges, pears, and berries make great snacks because they contain essential vitamins and minerals.

Bean-based foods are rich in fibre and are one natural way to slash your cholesterol without a prescription. It is not just your heart that gets healthier this way; these changes make you generally more nutritious over time. This is why fibre is a crucial component of any cholesterol-lowering plan.

Replacing Animal-Based Proteins with Plant-Based Alternatives for Cholesterol Control

Reducing animal-based protein sources is an excellent method to decrease cholesterol levels and boost overall health. Many processed red meats, such as sausages, bacon, and hot dogs, are high in saturated fats that can increase levels of low-density lipoprotein (LDL) cholesterol, also known as the “bad” cholesterol. Replacing these with plant-based protein sources can reduce your LDL Cholesterol markers and improve your overall diet.

Plant-based proteins contain not only essential amino acids, but they also contain other heart-healthy nutrients. Legumes, including chickpeas, black beans and lentils, are good examples, as they contain high levels of protein and fibre that help the body absorb less fat.

Soy-based foods such as tofu, soybeans and soy milk have also been shown to reduce LDL cholesterol. This makes them ideal options for those looking to reduce their Cholesterol markers. You can also consume nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds. These plant-based foods are good sources of protein, healthy fats, and heart-healthy nutrients.

If you’re uncertain about fully transitioning to a plant-based diet, make small changes over time. Try going meatless on Mondays or swapping out one or two of your weekly meals for plant-based options. Instead, go for lentil soups, bean-based stews or tofu stir-fries. They are delicious and healthful.

As you gradually add more plant-based proteins over time—plant-based proteins are proven to lower your cholesterol—you will improve your diet overall, which is good for your heart health and well-being in the long term.

Minimising Added Sugars and Refined Carbohydrates for Improved Cholesterol Balance

When people talk about cholesterol, they often talk about food fats, but excess sugar and processed carbs can be equally harmful to your heart health and cholesterol levels. When consumed in excess, processed carbohydrates (white bread, sweets, sugary snacks, etc.) raise triglyceride levels. This leads to weight gain. These factors are associated with higher levels of low-density lipoprotein (LDL), or “bad” cholesterol, and lower levels of high-density lipoprotein (HDL), the “good” cholesterol that helps remove LDL from the body.

limit how much soda, sweets and packaged snacks you consume to keep your cholesterol levels in check. Instead, emphasise complete food, which is excessive in vitamins and minerals, that give you sustained power and well-being advantages. Dietary switch: A simple and powerful tactic is to move to whole grains–quinoa, brown rice, whole-wheat bread–from refined carbs. These options are high in fibre, which controls cholesterol and is suitable for the heart.

Natural sweeteners such as honey or stevia can be used instead of artificial sugars when making food or drinks because they are better for you. Reading food labels to uncover secret sugars in prepared foods is also key. High-fructose corn syrup and dextrose are added ingredients, often leading to overeating despite having no nutritional benefits.

Eating fewer processed starches and added sugars can reduce triglycerides, keep cholesterol levels healthy and improve heart health over time. These changes provide a solid foundation to help you better manage your cholesterol levels and improve your overall health.

Conclusion

There are many ways to keep cholesterol levels in check, including tracking your food habits and overall health. Eating heart-healthy fats and more fibre, including plant-based meats, and moving away from extra sugars and refined carbs will build a solid nutritional foundation that will support you in managing your cholesterol. Small and gradual changes in what you eat and how you live can significantly impact your cholesterol numbers and overall health. Evaluate your eating and use these helpful tips to better your heart today.

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Frequently Asked Questions

Fibre (especially soluble fibre) is crucial in checking cholesterol levels. Soluble fibre attaches itself to cholesterol in the digestive tract, blocking it from entering the bloodstream. This process reduces low-density lipoprotein (LDL), or “bad” cholesterol, and promotes healthy cardiovascular function. Oats, barley, beans, apples, oranges contain soluble fibre. In your daily nutrition plan, most of the foods you consume should be high in fibre, which contributes to regulating cholesterol and overall digestive health. Eating 25-30 grams of dietary fibre daily can significantly lower LDL levels and build a strong nutritional basis for cardiovascular health.

Cholesterol management requires avoiding saturated and trans fats. These bad fats increase LDL cholesterol, increasing heart disease risk. Saturated fat is found in fatty meats, full-fat dairy products and processed foods, and trans fats are often hidden in baked goods, fried foods and margarine. Instead, focus on unsaturated fats in olive oil, avocados, nuts, seeds and fatty fish, which support heart health. Including these healthy fats in your overall nutrition will reduce LDL cholesterol while preserving high-density lipoprotein (HDL), the “good” cholesterol. Choosing wisely the types of fats you eat can lead to a heart-healthy eating plan—and the proper nutrition for overall cardiovascular health.

Yes, plant-derived proteins are highly beneficial in controlling cholesterol levels. In contrast, animal-based proteins are typically rich in saturated fats that can raise LDL cholesterol levels; plant-based proteins are low in saturated fats and high in fibre and micronutrients. Legumes such as lentils, chickpeas, black beans, and soy-based products such as tofu and edamame are excellent protein sources contributing to heart health. Beneficial fats and fibre from nuts and seeds also lead to healthier cholesterol levels. Switching to plant-based proteins a few meals a week can significantly boost overall nutrition and help normalise cholesterol.

Added sugars and refined carbohydrates have the potential to harm your cholesterol levels when eaten in excess. Heading the list of empty calories: sugary snacks, soft drinks, and refined grains such as white bread — those foods have little nutritional value and can tip your cholesterol balance. If you prioritise whole grains, fruits and natural sweeteners such as honey or stevia, you’ll have a diet more aligned with the heart-healthy foods discussed above. Eating less added sugar and fewer refined carbs lowers triglycerides, encourages better cholesterol balance and helps keep a healthy weight. These dietary changes establish a nutritional base for long-term cardiovascular health.

Omega-3 fatty acids (polyunsaturated fat) are among the best defenders of cholesterol management and heart health. Omega-3s, which are abundant in fatty fish like salmon, mackerel and sardines, plus flaxseeds and walnuts, aid in decreasing triglycerides and improve the overall cholesterol profile. These healthy fats do not raise LDL cholesterol and may even elevate high-density lipoprotein (HDL), the “good” cholesterol. Including omega-3 sources in your nutrition strategy helps with cholesterol management, lowers inflammation, and improves heart health. Incorporating these fats into your diet — through grilled salmon and flaxseed-laden oatmeal — means you’re eating heart-healthy while adding to your overall nutrition.

The journey toward a sustainable diet starts with small steps taken consistently. Replace unhealthy fats with unsaturated ones, starting with olive oil to replace butter or nuts to replace chips. Include high-fiber foods such as oats, beans, and fruits in your daily diet for cholesterol management. Substitute meat proteins with plant-based proteins, such as tofu, lentils or chickpeas, for a few weekly meals. Increase dietary fibre by choosing whole grains and fruits and vegetables that are naturally sweetened; avoid sugary drinks and processed snacks that add sugars to the diet. These changes can also ensure that cholesterol levels are better and that healthy nutrition is available in the future.

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Nutritional considerations for individuals with autoimmune diseases

Bronwen — Mon, 13 Jan 2025 07:00:23 +0000

Autoimmune diseases are a group of disorders that affect millions worldwide and occur when the immune system mistakenly attacks healthy tissues. Chronic inflammation can be caused by autoimmune disorders like rheumatoid arthritis, lupus, multiple sclerosis, and Hashimoto’s thyroiditis, which also present significant health complications. Diet is crucial to managing symptoms, minimising inflammation, and improving the quality of life for patients with autoimmune diseases.

Anti-Inflammatory Diet: A Foundation for Wellness

All autoimmune diseases are chronic inflammatory diseases, which makes an anti-inflammatory diet the most important treatment for autoimmune diseases. This diet focuses on consuming foods high in inflammation-fighting nutrients and avoiding foods that may aggravate inflammation.

They’re full of fruits and vegetables — berries, leafy greens and cruciferous ones, for instance — rich in antioxidants, the molecules that quell errant free radicals. And good fats, like omega-3 fatty acids in fatty fish (salmon, mackerel) and flaxseeds, are beneficial for inflammation.

Whole grains include foods such as quinoa, brown rice, and oats, which provide carbohydrates without raising blood sugar and supply vital fibre and nutrients throughout the body. Yes, you should start cooking with turmeric, ginger, and other spices and herbs known for their potent anti-inflammatory properties.

In contrast, some foods, such as processed foods rich in trans fats and refined sugar, have been shown to increase inflammation and should be avoided. Excessive sugar intake—linked to higher levels of inflammatory markers—and refined carbohydrates like white bread and pasta can result in spikes in blood sugar, an important driver of inflammation.

This is why anti-inflammatory eating is one of the most effective nutritional approaches individuals with autoimmune diseases can use to alleviate symptoms, balance, and optimise their health. Such eating helps lower inflammation and enhance long-term wellness by preventing chronic disease, providing one example of how what we eat can impact chronic disease.

The Role of Gut Health in Autoimmune Diseases

The gut microbiome has emerged as a foundational pillar of autoimmune health, having far-reaching effects on immune function and other systems throughout our body. A compromised gut barrier, often dubbed “leaky gut,” permits damaging particles such as toxins and undigested food contents to enter the bloodstream, instigating immune reactions that can intensify autoimmunity symptoms. Gut health is thus a significant area of emphasis for people with autoimmune diseases.

Balanced nutritional habits are instrumental in keeping the microbiome and gut barrier intact. Fermented foods like yoghurt, kefir, sauerkraut and kimchi add beneficial bacteria to the gut and help restore microbial diversity and balance. Prebiotic foods like garlic, onions, bananas and asparagus support these beneficial bacteria and keep them alive and active.

Collagen and amino acids found in bone broth are especially helpful for repairing and strengthening the gut lining. In previously diagnosed individuals with gluten sensitivity or celiac disease, a gluten-free diet is critical to prevent inflammation of the gut and overactivation of the immune system.

The presence of a healthy microbiome promotes a more robust gut barrier and more balanced homeostatic immune responses that minimise the risk of immune dysregulation. These dietary interventions not only promote digestion but also reduce inflammation, improve energy, and help manage symptoms of an autoimmune disorder.

Through these specific nutrition-based strategies to optimise gut health, everyone can work toward autoimmunity struggles and make strides toward better health. The microbiome is a key consideration in nutrition for people living with autoimmune conditions, not just according to studies on their health but also because of both short and long-term returns to microbiome health.

Micronutrient Balance: Essential Vitamins and Minerals

Micronutrient deficiencies are a common problem for people with autoimmune diseases due to malabsorption, restrictive diets, or inflammation-related disturbances in nutrient utilisation. People need to fill the gaps, as proper levels of specific vitamins and minerals are essential in increasing immune function and decreasing components that cause inflammation.

Vitamin D, one of the micronutrients, is particularly critical for regulating our immune responses (Sources: sunlight, fatty fish, fortified dairy products and/or supplements).

Vitamin C, a widely known antioxidant that assists in immune defence and collagen production, is easily found in citrus fruits, green peppers, and strawberries. Zinc, which has also been shown to play an essential role in the proper functioning of immune cells, is found in foods such as shellfish, nuts, seeds, and legumes.

Magnesium, vital for muscle pain and inflammation relief, can be found in spinach, almonds, and whole grains. Selenium, a potent antioxidant, has also been shown to diminish autoimmune flare, and it’s found in Brazil nuts, eggs and seafood.

Routine blood work is essential for discovering deficiencies so that you can supplement and be guided to eat for your needs. Personalised dietary approaches guarantee that people receive what they need, enriching their health in the long run. Adequate levels of these micronutrients not only contribute to controlling autoimmunity, but they can also boost energy, reduce inflammation, and promote overall well-being.

This point for people who live systemically challenged by autoimmune conditions is that ensuring adequate intake of these vitamins and minerals is one of the most critical nutritional considerations, with immediate symptomatic relief and long-term health benefits.

Elimination Diets and Personalized Nutrition

Autoimmune diseases are uniquely individualised, so dietary approaches must be customised to the individual. Some of these elimination diets can be useful for identifying food sensitivities or foods that may exacerbate symptoms, as no single solution will work for everyone. There are three main phases involved in an elimination diet. The initial phase is the removal phase, which eliminates common trigger foods like gluten, dairy products, soy, eggs, and nightshade vegetables (tomatoes, peppers) for 4-6 weeks.

Next comes the reintroduction phase, where these foods are slowly added back into the diet, one at a time, while checking for any adverse symptoms. From here, a personalised eating plan can be created to avoid trigger foods while maintaining nutritional balance.

Therefore, personalised nutrition with elimination diets has considerable advantages. By recognising and avoiding specific triggers, people can decrease autoimmune flare-ups and enhance digestion and energy. Halting or reversing the ageing process is not the only aspect that a personalised approach to nutrition helps; it also contributes to a holistic lifestyle that considers every person’s individuality.

It is strongly advised to work with a registered dietitian or nutritionist so that elimination diets continue to be nutritionally balanced and successful. Personalisation is among the most significant nutritional considerations for the long-term management of autoimmune disease. It leads to improved symptom management and quality of life. Such an approach helps individuals make informed dietary decisions that balance their health goals.

Conclusion

Living with an autoimmune disease is about the overall lifestyle, and the food you eat is a significant component. It emphasises an anti-inflammatory diet, gut health, sufficient micronutrients, and personalised nutrition with elimination diets to alleviate symptoms and greatly improve quality of life. Integrating these nutritional principles into the daily routine of those with autoimmune diseases may lead to proactive steps toward better health and resilience.

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Frequently Asked Questions

Nutrition fundamentals are essential in managing autoimmune disease, impacting inflammation, immune response, and general health. Eating anti-inflammatory foods like fruits and vegetables and healthy fats can help decrease chronic inflammation, one of the major contributors to autoimmune symptoms. Nutrition can also mitigate deficiencies of key micronutrients needed for immune regulation, including vitamin D, zinc, and selenium. Individualising a diet—such as avoiding specific triggers identified through elimination diets—can lead to considerable changes in energy, digestion and symptom control. Balanced nutrition bolsters the body’s natural defences and improves the quality of life for people with autoimmune conditions.

Some foods contribute to increased inflammation and worsen autoimmune symptoms, so nutrition is a central focal point for treating these conditions. Some of the biggest reasons behind the obesity index are processed foods high in trans fats, refined sugars, and additives. Refined carbohydrates like white bread and pastries can raise blood sugar levels and, in their wake, inflammation. Some people are also sensitive to gluten, dairy, soy, or nightshade vegetables, which can all trigger inflammation. A nutrition plan that fits is one where you identify and cut out the foods that cause issues for you in an elimination diet. Gut-healing anti-inflammatory foods are key; they help keep symptoms in check and allow every other aspect of well-being to flourish.

Gut health can play a significant role in autoimmune disease management due to the gut microbiome’s considerable influence on the immune system. A damaged gut barrier — called “leaky gut” — can let harmful substances enter the bloodstream, provoking immune responses. Diet is crucial for a healthy microbiome. Probiotics from fermented foods such as yoghurt and sauerkraut add good bacteria, and prebiotics from foods like garlic and bananas help grow these bacteria. Bone broth helps repair the gut lining, and eliminating gluten prevents inflammation in susceptible individuals. Nutrition that supports the gut decreases immune dysregulation, improving symptoms and improving general health.

Elimination Diets for Autism are very effective in identifying specific food triggers that can worsen your symptoms. You cut out common culprits (gluten, dairy, soy, nightshade vegetables) for 4–6 weeks, then you add them back in so you can identify the perpetrators of your food aversions. Once triggers are identified, you can create a personalised nutrition plan to avoid such foods to ensure a balanced diet. Apart from reducing flare-ups, elimination diets improve digestion and energy levels. This kind of targeted approach ought to be done with the aid of a dietitian to assist them in utilising their dietary decisions to optimise nutrition and control their autoimmune condition(s).

An anti-inflammatory meal plan is vital for autoimmune diseases, as it reduces chronic inflammatory state, one of the significant factors contributing to the symptoms. Antioxidant-rich foods, including berries and leafy greens, counter oxidative stress, and omega-3 fatty acids in fish and flaxseeds lower markers of inflammation. Equally important is staying away from processed foods, refined sugars and trans fats. The goal is to minimise the occurrence of flare-ups while enhancing overall health and wellness through this eating method. Anti-inflammatory foods will enable people to balance their immune response, increase their energy levels and improve their overall quality of life.

People diagnosed with autoimmune diseases often have micronutrient deficiencies because of food restrictions or malabsorption. Key vitamins and minerals (vitamin D, zinc, magnesium and selenium) are required to maintain immune system regulation and lower inflammation. Nutrition individualised to these requirements can significantly impact symptom control, energy, and general health. Blood tests can detect deficiencies, which allows for targeted supplementation. By following a balanced nutrition plan that fills these gaps, individuals can build their immune defences, decrease inflammation, and better cope with autoimmune conditions

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The impact of fast food on health and wellness Coaching

Bronwen — Fri, 03 Jan 2025 07:00:38 +0000

Health and wellness coaching professionals face challenges as fast food has become a significant element of modern lifestyles. Fast food’s convenience and ubiquitous availability can undermine health goals and derail overall well-being.

Understanding Fast Food’s Impact on Health and Wellness Coaching

Fast food is known for being high in calories, sugar, salt, and unhealthy fats. Eating it regularly has been associated with a variety of health problems, including obesity, heart disease and diabetes. As a health and wellness coach, Convenience food presents a serious problem in that it sabotages efforts to encourage healthy eating habits and sustained lifestyle changes.

Many well-being coaches encounter clients living hectic lives and relying on convenience food for convenience or clients who need more cooking skills. Such dependency can hinder progress towards nutritional goals. Fast food is so highly addictive, thanks to all the yummy addictive additives, so making the switch can be difficult for many.

The lower cost of Takeout meals compared to healthier options may also affect food choices, particularly for clients on a limited budget. Coaches should work to create an environment in which clients can appreciate the detriments of Convenience food while developing practical alternatives customised to their lifestyles.

With the recognition of Takeout meals implicated, the Well-being coaching professionals would focus more on client education and awareness of healthier options, going above and beyond challenges to achieve their wellness goals.

Challenges Fast Food Poses in Health and Wellness Coaching

Fast food causes many issues, and health and fitness coaches are often faced with this situation. Its easy access is a serious issue. With convenience apps and Convenience food chains readily available, healthy eating becomes challenging.

Time, for people, is another thing that often goes awry. Many clients believe that cooking healthy takes longer than just eating fast food. Coaches need to help fix this by providing people with quick, nutritious meals that fit in with their busy lives.

How Convenience food companies promote their food is another part of the puzzle. Aggressive advertising, deals and discounts are often aimed at those searching for cheap and easy options. That can lead people to overconsume calorie-dense, nutrient-poor foods.

It’s also worth considering how Convenience food makes you feel when you eat it. Many people consume Convenience food when under stress because it helps lift their moods. Hence, they constantly end up eating junk food that no longer benefits them. The advice on health and fitness has to address these emotional triggers if it is to create changes that stick.

To devise effective solutions, coaches must first comprehend these challenges. Health and wellness coaching plays a role in resolving issues such as accessibility, time management, marketing impact, and emotional nourishment, directing customers toward wise choices and prioritising their health.

Strategies for Addressing Fast Food in Health and Wellness Coaching

Several strategies can be used by health and wellness coaches to counteract the effects of fast food on their clients in ways that promote healthy eating without overwhelming them.

Education and Making People Aware: This is an extremely effective first step in helping clients become aware of what is in fast food and how it will affect them in the long term. Coaches can provide simple information on the advantages of real, whole, nutrient-dense foods over cheap food.

Planning and making meals ahead of time: Teaching people how to do this can help them reduce the amount of food they eat fast food. It can be easier to eat healthy if you save time by doing simple things like cooking in bulk or preparing items in advance.

Healthy Choices: Coaches can also help their clients identify healthy fast-food options within restaurants, such as soups, cooked foods, or other foods that are lower in calories and salt. They can also provide people with ideas for quick, healthy meals that taste like fast food.

Mindful Eating: Addressing emotional eating and showing individuals how to identify their hunger signals will prevent them from using Convenience food to feel better. Mindful eating habits allow individuals to be conscious of the foods and portions they consume.

Wallet-friendly solutions: If a client fears that healthy eating is too costly, coaches can demonstrate that it is feasible and affordable by centring the strategy around low-cost, nutrient-rich foods, such as whole grains, beans and fresh fruits.

Health and wellness coaches arm their clients with the tools they need to face issues caused by Convenience food as well as make positive lifestyle changes that remain.

The Role of Health and Wellness Coaching in Long-Term Behaviour Change

One of the most significant ways health and wellness coaching is helpful is in making lasting behaviour changes about fast food. Coaches are accountability partners who help guide and motivate clients to develop healthy eating habits over long periods.

One of the most critical aspects of effective coaching is goal-setting. Observing behaviours at the professor level means individuals might eat Convenience food. Still, in smaller amounts, coaches can focus on encouraging clients to make small, gradual changes, such as eating less Convenience food, exposure to pictures of Convenience food, or opting for fewer Takeout meal menu items when going out to eat.” So, instead of expecting and pushing clients to cut out Takeout meals, set achievable goals that build upon positive behaviours.

Coaches also work with clients to build problem-solving skills for times when Takeout meals appear to be the only choice. This might mean planning, picking a smaller portion, or ordering a less decadent dish and partnering it with a nutrient-dense side.

Equally important is celebrating progress. Celebrating small victories, like preparing a meal at home or opting for a healthier Convenience food option, strengthens positive behaviours and instils confidence.

The impact of health and wellness coaching has a lot to do with diet change, but that is just the tip of the iceberg. Coaches aid clients in developing a healthy relationship with food, enabling them to make choices that support their objectives and values. Coaching allows pace and improvement in well-being by providing tailored approaches and guidance to overcome convenience food challenges.

Conclusion

Takeout meals significantly impact health and wellness coaching, but their challenges can be tackled with several strategies. By recognising the challenges posed by takeout meals and utilising evidenced-based practices, health and wellness coaches can help clients maintain their eating habits with sustainability. In summary, health and wellness coaches guide individuals by offering education, encouragement, and tailored strategies to help them make healthy choices on-demand, even in a fast-food world.

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Frequently Asked Questions

Takeout meals often hinder clients’ health and fitness advice by introducing high-calorie, low-nutrient meals into their diets. Usually, these foods have sugar, bad fats and salt, all things that can lead to health problems such as diabetes, heart disease and weight gain. Managers cannot easily change their clients’ Takeout meal habits, as the clients want them to be fast and cheap. However, coaches can help clients stay on track for their health goals by educating them on how takeout meals lack nutrition and providing practical tools for better options or meal-prepping tips.

Takeout meals are easy to obtain, inexpensive, and everywhere; they are one of the main struggles faced by health and fitness coaches. Many of my clients need help finding time to prepare their meals, so they look to fast food for expedience. When this happens, coaches must ensure their clients can discover real-world resolutions—like fast and healthy meals or tips on choosing more wisely at Takeout meal establishments. The inner reasons why people eat fast food also matter in making changes that stick.

It also teaches clients how to spoil with less junk food through meal planning and mindful eating. Coaches can provide their clients with straightforward facts about the effects of unhealthy Takeout meals and their impact on their long-term health. Clients are better able to make decisions when they learn how to do practical things such as premeal planning, sourcing fast food for healthy choices, and managing emotional eating triggers. Health and wellness coaching enables people to make life-long changes, placing healthy meals before Takeout meals by setting reachable goals and offering constant support.

People who give health and fitness advice can help clients pick healthier takeout meals as part of an overall healthy diet. Coaches recommend ordering grilled foods instead of fried foods, consuming fewer calories and salt, and selecting menu items that are low in those things. Takeout meals can also be healthier when served with a nutritionally dense side, such as a side salad or fresh fruit. Coaches teach their clients to be cautious of their choices and balance out a meal that might have been unhealthy with a healthier meal, helping them to stay on track without restricting their diets.

Takeout meals are consumed for emotional reasons, as people seek comfort foods when sad or stressed. Fast, readily available and delicious food is often a choice of emotional eaters. Practical Well-being advice will help people understand what satiates them and how to treat the phase better, for example, mindful eating or what makes you feel good about your food. The coaches help the clients end the cycle of upset eating and start doing good things for themselves by making them more self-aware and providing them with alternatives to process their emotions.

One way to reduce the number of fast-food people getting health and fitness coaching is to plan meals. Coaches help guide their clients on saving time and making better choices during the week by meal-prepping ahead of time. Little things ensure customers have quick options, preventing them from jumping to the burger joint. This type of meal planning is effective because it keeps the person on track with healthy portions, encourages diverse consumption, and helps them achieve their health and fitness-related goals while still being convenient to pair.

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The role of nutrition in promoting good sleep quality

Bronwen — Tue, 31 Dec 2024 07:00:24 +0000

Sleep is essential for physical health, mental well-being, and quality of life. Though thousands of people have horrible sleep quality, they have no idea that their dietary choices affect their sleep. A healthy diet can encourage restorative sleep as it balances hormones and supports optimal brain function, among other benefits that facilitate optimal body functioning.

The Connection Between Nutrition and Sleep Quality

Your sleep quality is heavily influenced by nutrition Coaching. Certain nutrients also influence melatonin, the hormone that gateways the sleep-wake cycle. For one thing, tryptophan-, magnesium- and B vitamin-rich foods aid in the production of serotonin and melatonin, chemicals that get the body in the mood for a good night’s rest.

By contrast, poor nutrition can disrupt sleep quality. Diets that include high amounts of sugar, caffeine overdoses, and eating large meals just before bed can disturb cyclical sleep patterns.

Removing foods that spike blood sugar levels can prevent energy crashes at night, which can throw deep sleep cycles off kilter.

Conversely, low intake of nutrients — like magnesium and vitamin D — correlates with insomnia and other sleep disorders. Understanding the relationship between our eating habits and sleep quality may hold the secret to improving our rest and refreshment.

And not only optimising the meals a person eats per day with sleep-promoting nutrients or avoiding sleep-disrupting foods gives plenty of opportunities to help them attain quality restorative sleep, hence enhancing their well-being.

Sleep-Promoting Nutrients and Their Role in Nutrition

Nutrition Coaching is important for better sleep. Incorporating these into your diet can help improve sleep and support a balanced circadian rhythm.

Tryptophan: Present in turkey, eggs, and dairy products, this amino acid is converted to serotonin and then melatonin in the body. It has a relaxing effect and induces sleep. Including tryptophan-rich foods at dinner can boost sleep quality.

Magnesium: Magnesium is a relaxation mineral known for its calming effect, helping with muscle relaxation and stress management. Leafy greens, nuts, seeds, and whole grains may contain magnesium, which may improve sleep quality.

B Vitamins B6 and B12 are vital in converting tryptophan to serotonin and melatonin. Foods like fish, bananas, and fortified cereals help make sure you get enough of these vitamins, which in turn increases the quality of sleep.

Melatonin: Some foods naturally contain melatonin, the hormone that regulates the body’s sleep-wake cycle, including cherries, kiwis and tomatoes.

Omega-3 Fatty Acids: Omega-3s are also excellent for brain health and can be found in fatty fish, walnuts, and flaxseeds. They also help regulate hormones that affect sleep.

Aligning your diet with these nutrients can significantly improve sleep quality. Small nudges, such as snacking on a couple of handfuls of nuts before bed or eating salmon for dinner, can make a big difference.

Foods to Avoid for Better Sleep Quality: The Nutrition Perspective

Some foods help with sleep, while others can disrupt rest and diminish sleep quality. Knowing which foods to avoid is as important as including sleep-optimising foods.

Caffeine and Stimulants: Any caffeinated substance (think coffee, tea, chocolate, and energy drinks) can affect sleep. Consuming caffeine up to six hours before bedtime may also shorten total sleep time. Switching to decaffeinated beverages during the afternoon and evening may help.

High-Sugar Foods: Foods high in sugar, including snacks and desserts, create spikes and crashes in blood sugar, a cycle that can lead to restless sleep. To quell cravings, choose whole foods with natural sweetness, like fruits, that won’t interfere with rest.

Foods to Avoid Before Sleep Heavy or Spicy Meals: Consuming heavy, rich foods or spicy meals too close to bedtime may cause indigestion and discomfort, making it harder to fall asleep. If you must eat before bed, make sure your last big meal is at least 2–3 hours prior.

Alcohol: Although alcohol may soothe you at first, it suppresses REM sleep, the deepest and most restorative phase of sleep. Avoiding alcohol or curtailing its consumption late in the day can improve sleep cycles, he said.

Processed Foods: Super-processed or fried food leads to inflammation and hormonal imbalance, which affects the sleep cycle. Choosing whole foods that are not highly processed is good for sleep and the body in general.

The strategy then becomes reducing these foods that compromise sleep, helping to set up the most optimal nutritional landscape for restorative sleep, a key component of any sleep maintenance strategy.

Practical Tips for Using Nutrition to Improve Sleep Quality

Unravelling sleep through Nutrition Coaching needs to be holistic and sustainable, as food and lifestyle should eventually work in progress to create the right environment for relaxation, calming the hormonal system, and diminishing disturbances. Here are a few practical tips for getting started:

Have a Regular Eating Schedule: Regularly fits more logically with the body’s internal clock. Avoid heavy meals within hours of bedtime, but don’t starve yourself—a light snack, say, yoghurt or a banana, can help fend off nighttime hunger.

Plan a Sleepy Dinner: Prepare meals with sleep-boosting foods rich in tryptophan, magnesium, and omega-3s. Try salmon with quinoa and steamed spinach for a balanced dinner that helps you unwind.

Choose Sleep-Friendly Snacks: Stock up on almonds, walnuts, or kiwis to encourage natural melatonin production. These are great options for dousing those midnight munchies while giving a sleep-friendly boost.

Limit Stimulants: Taper your caffeine consumption during the day and switch to herbal teas in the evening. Teas such as chamomile, valerian root and peppermint have calming properties.

Stay Hydrated, Just Not Strategically: Hydration is crucial to overall wellness, but drinking too many fluids near bedtime can cause bathroom visits to interrupt sleep. Try to fill your hydration needs earlier in the day.

Eat Nutrient-Dense Foods: Avoiding processed food will ensure you have adequate nutrients to facilitate sleep. A general balance can include a variety of fruits and vegetables, lean proteins, and whole grains.

These tips explain how nutrition coaching can improve sleep. Stay consistent. Small tweaks, done regularly, can yield big results in sleep and health.

Conclusion

Nutrition Coaching is a Key factor of quality sleep. From the sleep diet cycle to understanding micronutrients that induce sleep and why you must avoid specific foods to eat, the right way these few practices will promote sleep and wellness. Eating well is central to getting restorative sleep, so prioritise nutrition and benefit from a healthy, balanced life.

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Frequently Asked Questions

Nutrition plays a critical role in sleep by controlling hormones and providing nutrients needed for restorative sleep. For example, foods high in tryptophan, like turkey and eggs, support the production of serotonin and melatonin, which play a vital role in sleep regulation. A diet high in magnesium, omega-3 fatty acids, and B vitamins promotes relaxation and diminishes stress, resulting in better sleep quality. On the other hand, unhealthy eating, like eating a lot of sugar, too much caffeine, or large meals near bedtime, can negatively affect sleep. Gauging the relationship between nutrition and sleep enables people to make dietary decisions to encourage better sleep.

Tryptophan, magnesium, B vitamins and omega-3 fatty acids are all nutrients associated with better sleep. Tryptophan, a precursor to serotonin and melatonin found in foods such as turkey and dairy, helps regulate sleep. Magnesium (found in nuts, seeds, and leafy greens) relaxes muscles and decreases stress. B vitamins, including B6 and B12, are involved in melatonin production and brain health. Omega-3 fatty acids in fatty fish and walnuts promote brain function and hormonal balance. Bringing these nutrients into your meal regimen improves sleep and health.

Avoid food that disrupts sleep — think caffeine, high-sugar snacks, heavy or spicy meals, and alcohol — to boost sleep quality. Caffeine in coffee, tea and chocolate can linger for hours in the system and disrupt sleep, even if consumed in the afternoon. Sugary foods create blood sugar spikes and crashes, interfering with sleep cycles. Greasy meals and spicy foods could also trigger indigestion and discomfort, making it harder to fall asleep. Alcohol, though it causes drowsiness in the short term, disrupts REM sleep and lowers sleep quality. Limiting these foods supports sound sleep.

Yes, nutrition can support the treatment of sleep disorders like insomnia. Eating a diet plentiful in sleep-regulating nutrients like magnesium, tryptophan, and B vitamins contributes to regulating hormones that play a part in sleep. For instance, bananas, almonds, and cherries are rich in natural compounds that help promote relaxation and melatonin production. Reducing caffeine and sugar and avoiding large meals before bedtime may help, too. Nutrition alone does not treat insomnia, but it supports other treatments and is one foundational part of improved overall sleep hygiene.

Examples of sleep-friendly snacks are those that help you wind down and facilitate melatonin production. Some examples are a banana with almond butter, yoghurt with a sprinkle of granola or a small handful of walnuts or almonds. Cherries and kiwi are beneficial because they are natural sources of melatonin. Soothing herbal teas, such as chamomile or valerian root, are lovely and can be part of a bedtime ritual. These snacks are rich in sleep-enhancing nutrients (think magnesium, tryptophan and healthy fats), making them easily digestible and supportive of better sleep.

When you eat, sleep quality matters hugely. Eating heavy or large meals close to bedtime can cause discomfort and indigestion and disrupt sleep. Ideally, complete larger meals at least 2–3 hours before you fall asleep. But going to bed hungry also affects sleep. A high-protein and healthy carb light snack, such as a small bowl of oatmeal or toast with some peanut butter, will help keep the blood sugar levels and prevent nighttime hunger. Eating according to these natural ebb and flow schedules helps to promote sleep by supporting balanced nutrition.

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Nutritional strategies for reducing inflammation in the body

Bronwen — Mon, 30 Dec 2024 07:00:39 +0000

Inflammation is a normal part of the body’s defence against injury or illness, yet persistent inflammation is linked to various chronic conditions, including heart disease, diabetes, and autoimmune diseases. Food is a big player in inflammation, and Dietary Guidance is crucial for anyone trying to improve their health.

Understanding Inflammation and Its Connection to Nutrition Coaching

Inflammation is the immune system’s response to damage, infection, or other damaging stimuli. Although acute inflammation is healing and needed, chronic inflammation can lead to significant health problems.

Nutrition coaching is a powerful tool for controlling this condition because diet significantly promotes or reduces inflammation.

Some foods promote inflammation in the body, including processed foods high in sugar, refined carbohydrates, and unhealthy fats. In contrast, anti-inflammatory foods such as fruits, vegetables, whole grains, and healthy fats combat this response.

An anti-inflammatory Dietary Guidance plan will help people assess the impacts of their eating habits, teach them about how their diet influences inflammation, and give them specific recommendations for shifting their diet to an anti-inflammatory lifestyle.

Dietary Guidance helps people discover inflammatory triggers and substitute those for nutrient-rich foods that support health and chronic inflammation. This understanding allows coaches to help clients secure their long-term wellness goals as they align their diet to their inflammation responses.

Anti-Inflammatory Foods to Incorporate into Nutrition Coaching

The anti-inflammatory diet emphasises nutrient-dense whole foods that support the body’s inherent healing processes. Nutrition coaching regimens to reduce inflammation?

Key Foods to Include:

Fruits and Vegetables Contain high levels of phytonutrients and antioxidants to combat inflammation. Some great choices are leafy greens, berries, tomatoes, and cruciferous vegetables, such as broccoli and cauliflower.

Healthy Fats: Omega-3 fatty acids, like those from fatty fish (salmon), walnuts, chia seeds and flaxseeds, are superfoods for your body with decisive anti-inflammatory actions. Going Mediterranean: Like turmeric, extra-virgin olive oil — multilayered, peppery, sometimes fruity — is a staple of the Mediterranean diet and promotes lower levels of inflammation.

Whole grains: Substitute complex grains for refined grains (think quinoa, then Brown rice or Oats). These are rich in fibre and nutrients that mitigate inflammation.

Spices and Herbs: Turmeric, ginger, cinnamon, and garlic all have bioactive substances that increase the body’s inflammatory markers.

Legumes and Nuts: Lentils, chickpeas, almonds, and walnuts provide plant-based protein and nutrients that combat inflammation.

Meal planning with these anti-inflammatory foods is also a key focus of nutrition coaching, guiding clients to eat better and sustain a balanced diet for long-term health.

Foods to Avoid: Identifying Triggers in Nutrition Coaching

Nutrition coaching should focus on anti-inflammatory foods and include foods that increase inflammation. Teaching clients about these triggers empowers them to make informed choices and avoid dietary behaviours that can perpetuate chronic inflammation.

Foods High In Inflammation to Reduce or Eliminate:

Refined sugars: Foods and drinks with high amounts of sugar—like candy, soda, and desserts—can contribute to blood sugar spikes and cause inflammatory processes in the body.

Processed Foods: Packaged snacks, fast foods, and frozen meals typically contain trans fats, preservatives, and high amounts of sodium that provoke inflammation.

Super Market Experiment — Refined Carbs: Low fibre and nutrients, white bread, pasta, and pastries cause blood sugar spikes followed by dips that trigger inflammation.

Unhealthy Fats: In excess, omega-6 fatty acids and artificial trans fats (present in fried foods, margarine, and hydrogenated oils) fuel inflammation.

Alcohol: Heavy alcohol intake raises inflammatory markers and alters the gut microbe, helping to orchestrate inflammation control.

Dietary Guidance should involve working with clients to point out these inflammatory foods and introduce them to those that are less damaging. Swapping white bread for whole-grain or replacing high-sugar snacks with fresh fruit are examples of changes that can help lower inflammation while keeping people satisfied with their diets.

Practical Strategies for Reducing Inflammation Through Nutrition Coaching

The most effective nutrition coaching leads to effective change by giving clients strategies to incorporate anti-inflammatory practices into their daily lives. This strategy is featured in the article, which explains how it helps clients develop solid, sustainable changes.

Design Customized Diet Plans

These meal plans should include anti-inflammatory foods based on clients’ preferences, cultural backgrounds and dietary restrictions. Individualised plans boost compliance and help the switch to an anti-inflammatory diet feel more pleasurable.”

Educate Clients About Labels

Show clients how to read food labels to spot hidden sugars, unhealthy fats, and other inflammatory ingredients. Awareness is the first step to making healthier decisions.

Focus on Meal Prep and Planning

Advise clients to meal prep at home; this way, they are less dependent on processed or fast foods. Propose some easy recipes for meals containing anti-inflammatory ingredients (e.g., salmon with roasted veggies, quinoa salads with avocado).

Gradual Changes Over Time

But you’re less likely to get overwhelmed if you make dietary changes slowly. For instance, one way to start is to include an additional serving of vegetables in your meals or switch sugary drinks for herbal teas or water.

Include Hydration and Gut Health

Staying well-hydrated helps the body eliminate toxins and manage inflammation. Moreover, incorporating probiotics and prebiotics into your diet will foster a balanced gut microbiome, which is essential for controlling inflammation.

Track your Progress and Revise Goals

Monitor clients’ progress and celebrate small triumphs, like going a whole week without a sugary snack or trying a new anti-inflammatory recipe. Regular check-ins enable tweaking of the plan according to client feedback and results.

At the American Nutrition Association, we focus on these strategies as part of our diet coaching. This creates a supportive environment for clients and empowers them to reduce inflammation and achieve better health.

Conclusion

The balance between reducing inflammation through food choices is one of the most potent ways to embark on a journey toward better health. Nutrition coaching can help clients navigate this process. By leveraging your identity, knowledge of inflammation, and triggers, you can give clients actionable strategies to create positive habits in the future that will help them achieve a lifetime of health.

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Frequently Asked Questions

Nutrition coaching, blood type diets, food combining, etc. Coaches guide clients on anti-inflammatory foods (those rich in fruits, vegetables, whole grains, and healthy fats) while avoiding inflammatory triggers (including refined sugars, processed foods, and unhealthy fats). Tailored meal plans, practical tips, and offering feedback on progress help empower clients to make sustainable changes in their routines that can reduce chronic inflammation and promote overall health using nutrition coaching.

Dietary Guidance focuses on building a diet around anti-inflammatory and nutrient-dense foods. These include greens, berries, fatty fish, nuts and seeds, and whole grains. Turmeric ginger and healthy oils like olive oil also quell inflammation. Dietary Guidance, therefore, emphasises these foods, leading to better health outcomes and successful management of inflammation for clients.

Dietary Guidance helps identify common inflammatory foods to limit or avoid — such as refined sugars, processed snacks, trans fats, and refined carbohydrates, like white bread and pasta. Overindulging in alcohol and fried foods also fuels inflammation. Instead of a shiny new supplement, a coach encourages the client to look for cleaner alternatives, like whole grains and natural sweeteners, to help reduce inflammation but still allow her to eat the foods she loves.

Meal planning is a key Nutrition Coaching strategy for inflammation reduction. Coaches design meal plans with anti-inflammatory ingredients, like salmon with roasted vegetables or quinoa salads. Meal prep is another way to ensure you are healthy because you’re not relying on processed foods to be consumed, and it also makes it easier always to make the healthy choice, which translates to the results you want to see.

Nutrition Coaching focuses on hydration and gut health to lower inflammation. Adequate hydration helps support the body’s detoxification processes, and probiotics and prebiotics help support a healthy gut microbiome. To help lower inflammation, coaches suggest foods such as yoghurt, kefir, and vegetables high in fibre to support gut bacteria.

Nutrition Coaching provides long-term solutions as clients learn how food impacts inflammation and feel supported to make lasting health changes. Coaches offer tools such as customised meal plans, instructions on reading labels and gradual diet adjustment strategies. This helps create lasting habits that decrease inflammation and improve well-being through tracking and ongoing support that Dietary Guidance provides.

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Nutrition Coaching to consider for athletes and Active Individuals

Bronwen — Fri, 27 Dec 2024 07:00:28 +0000

Athletes and active individuals have specific dietary requirements to aid in their performance, recovery, and overall health. Good nutrition fuels workouts, helps recover from them, and minimises the risk of injuries and fatigue. One key aspect of this is nutrition coaching, where athletes are guided to tailor their nutrition to gain the greatest performance benefits.

The Role of Macronutrients in Performance: Insights from Nutrition Coaching

Macronutrients — carbohydrates, proteins and fats — are the two-pillar diet of every athlete’s regime. Each one serves a distinct purpose: to drive activity, help people recover, and support general health.

Carbohydrates

Athletes use carbohydrates as the main energy fuel. They release glucose, the fuel for high-intensity and endurance work. Complex carbohydrates (e.g. whole grains, fruits, and vegetables) provide sustained energy for athletes. It helps athletes determine how much carbohydrates they should consume based on their training intensity and duration.

Proteins

Protein is essential for the repair and recovery of muscles. Sedentary individuals require less protein than athletes to provide for muscle development and damage, so the amount needed will depend on the sport or athlete in question, and the amount of protein and the source will vary. Lean protein sources, like chicken, fish, and eggs, and plant-based ones, like tofu and lentils, are best. Nutrition coaching can assist athletes figure out how much post-workout protein to consume for optimal recovery.

Fats

Healthy fats are an essential energy source, particularly when engaging in low-intensity or long-distance activities. Including sources of healthy fats such as avocados, nuts and seeds, and fatty fish provides necessary fatty acids and promotes overall well-being. This balances the intake of fats to avoid excess or deficiency of fatty acids and the Dietary Guidance of athletes through a sports dietitian.

Good dietary guidance must involve understanding macronutrient balance and how diets are designed to help athletes optimise their performance and recovery.

Micronutrient Needs for Athletes: Key Areas in Nutrition Coaching

Macronutrients are essential, but vitamins and minerals are significant to athletic performance and recovery. Nutrition coaching guides athletes in discovering and meeting their micronutrient requirements to help them stay healthy and minimise the risk of deficiencies.

Iron: helps carry oxygen in the blood and makes energy. Exercise girls and women are at an exceptionally high risk of iron deficiency. Good sources include red meat, leafy greens and fortified cereals. Dietary Guidance tracks iron levels and provides nutritional changes or supplements as needed.

Calcium and Vitamin D are essential for bone health. Stress fractures are more likely to occur in athletes who partake in high-impact activities, which should lead them to have higher calcium intake, if not already. Dairy foods, fortified plant-based milk, and leafy greens deliver calcium, while sunlight and foods like salmon and egg yolks provide vitamin D. Dietary Guidance stresses the role of these nutrients in supporting bone strength.

Antioxidants (such as vitamins C and E) can help reduce oxidative stress from vigorous exercise. Antioxidants abound in foods like berries, citrus fruits, nuts and seeds. Dietary Guidance helps athletes to incorporate these into their diets to aid recovery and reduce inflammation.

Nutrition coaching can help athletes meet micronutrient needs, ensuring deficiencies do not impact performance.

Hydration Strategies for Athletes: A Focus in Nutrition Coaching

Proper hydration is vital for exercising since even mild dehydration can hinder performance and recovery. Nutrition coaching educates athletes on their hydration needs and supports them in developing strategies to stay hydrated before, during and after exercise.

Pre-Exercise Hydration

Staying hydrated before your workouts and certainly your competitions is key. Athletes should consume water or electrolyte-rich drinks 2–3 hours before exercise. Nutrition coaches can offer individualised hydration recommendations based on an athlete’s weight, activity type, and environmental conditions.

During Exercise

Fluid balance is of the utmost importance during prolonged or high-intensity exercise. Athletes should drink water or sports drinks every 15–20 minutes, depending on how sweaty and intense the workout is. Electrolytes replenish and provide carbohydrates for the energy generated from sports drinks. Dietary Guidance clarifies the type and quantity of fluid you may need during training or competition.

Post-Exercise Hydration

After your workout, you need to rehydrate, and this is vital for recovery. Replenishing fluids with electrolyte-rich foods or drinks restores fluid balance and helps muscle recovery. Great recovery starts with nutrition coaching, which focuses on replenishing the fluids lost from sweat.

Dietary Guidance ensures optimal performance while mitigating potential dangers of dehydration and heat-related conditions through the personalised use of hydration strategies.

Meal Timing and Recovery Nutrition: Key Elements of Nutrition Coaching

When and what we eat are crucial aspects of our diets. Meal timing and recovery nutrition are essential for maximising performance, energy levels, and muscle repair. It promotes the timing of your meals for maximum results.

Pre-Workout Nutrition: The right foods eaten before a workout give the energy needed to perform better. Suppose you go a few hours without food. In that case, any pre-workout meal should revolve around easily digestible carbohydrates and moderate protein to fuel activity but not weigh you down—for example, a banana with peanut butter or a small bowl of oatmeal with fruit. Pre-workout meal plans are customised based on an individual’s preferences and activity types in nutrition coaching.

During Exercise that lasts more than an hour, carbohydrates facilitate the preservation of energy levels. Sports drinks, energy gels, or small snacks like dried fruit can offer quick fuel. Athletes seeking nutrition coaching can discover how to choose what is best for their training or competition needs.

Post-workout nutrition centres around recovery by replenishing glycogen stores and repairing muscles. The recommended recovery routine is to get a mix of carbs and protein within 30–60 minutes of exercise. Examples are a smoothie made with fruit and Greek yoghurt or a turkey sandwich on whole-grain bread. This recovery window is one of the key focuses of Dietary Guidance to facilitate muscle repair and dissipate soreness.

Dietary Guidance can optimise an athlete’s performance by addressing meal timing and recovery strategies to fuel them, mitigate fatigue and enhance performance.

Conclusion

Performance, recovery, and overall health depend on nutrition strategies specialised for athletes and those who are generally more active. Nutrition coaching helps athletes create individualised plans to fine-tune their macronutrient intake, meet their micronutrient needs, maximise hydration, and optimise meal timing. Whether you are a weekend warrior or an elite athlete, proper nutrition is the foundation of success.

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Frequently Asked Questions

Athletes require the best Dietary Guidance as it tailors dietary recommendations to consider performance, recovery, and general health. Sports-specific training contributes to a unique set of nutritional demands aligned with the athlete’s pursuit of their specific sport alongside the time dedicated to a varied intensity of workload through training. Dietary Guidance guides them to understand that macronutrients, micronutrients, hydration, and meal timing become factors whose importance can be measured in performance.

The building blocks of an athletic diet are macronutrients — carbohydrates, proteins and fats. The energy comes from the carbons, the proteins that help with recovery and muscle repair. Healthy fats provide sustained energy for endurance activities. Dietary Guidance helps athletes work out their proper macronutrient ratio based on their training routine and goals. We need to eat complex carbohydrates before training and lean proteins afterwards, and coaches prescribe when we should eat and what we should eat to get optimal fuel to run and recover for top performance.

Certain micronutrients and antioxidants, to name a few—are essential for athletic performance and recovery, all of which can help promote grain intake. Iron transports oxygen, calcium, and vitamin D to keep bones strong, and antioxidants prevent exercise-induced oxidative stress. Dietary Guidance assists athletes in pinpointing potential gaps and integrating foods containing these key nutrients, including leafy greens, dairy products, and berries. They also help athletes conclude whether supplementation is required and when to ensure their micronutrient intake is well balanced, optimising the micronutrient supply and allowing the athlete better health and performance.

Hydration is essential for athletes, as slight dehydration can compromise performance and recovery. Adequate hydration helps regulate body temperature, supports muscle function, and minimises fatigue. With nutrition coaching, athletes can develop individualised hydration strategies pre-, during, and post-exercise. Water or electrolyte drinks are recommended, depending on individual sweat rates, activity intensity, and environmental conditions. With hydration being crucial, nutrition coaching helps athletes deliver the best performances without allowing forces like cramps or heat exposure to become a concern.

The timing of your meals is an essential component of performance fuel and recovery. Fueling your body with the right foods at the correct times keeps energy up and helps repair muscles efficiently. In contrast, pre-workout meals contain more carbohydrates and protein to optimise energy utilisation, while post-workout foods work to restore glycogen stores and support muscle recovery. Athletes following nutrition coaching can receive nutrition advice to implement specific meal timing strategies to improve health and performance, such as eating a smoothie post-workout or snacking on a carbohydrate-rich food before training. A nutrition plan will aid the athlete in achieving optimal performance and recovery.

Nutrition coaching can promote optimal nutrient timing, hydration, and consumption of anti-inflammatory foods. Coaches often emphasise the importance of drinking a mixture of carbohydrates and protein within the recovery window (30–60 minutes post-exercise) to refill glycogen and repair muscle. Maintaining proper hydration and electrolytes is also critical. Furthermore, nutrition coaching advises the intake of anti-inflammatory foods such as fatty fish, berries, and nuts that facilitate quicker recovery.

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Nutritional Benefits of a Balanced Diet for Overall Well-Being

Bronwen — Tue, 17 Dec 2024 07:00:18 +0000

A balanced diet is the engine of health and energy, providing our bodies with everything they need to do their work correctly. Healthy food impacts every aspect of our well-being, from giving us more vitality to assisting our guard frameworks in working better.

How Balanced Nutrition Fuels the Body

Balance in Nutrition ensures that your body receives adequate carbohydrates, protein, fat, vitamins, and minerals. These nutrients provide energy, help us grow, and heal our bodies.

Carbohydrates are the primary energy source to burn for all daily functions and critical organ operations. Healthy fats, such as those found in nuts, avocado and olive oil, contribute to your brain’s health as well as its absorption of fat-soluble vitamins A, D, E, and K. Proteins found in lean meats, fish, eggs, and beans are essential for building muscle, keeping your immune system healthy and producing enzymes.

The individual minerals and vitamins each perform different roles to keep you healthy. Vitamin C, for instance, makes you healthy, and calcium strengthens your bones and teeth. A healthy, well-balanced diet gives your body the tools to function at its best.

A nutritious diet consists of a variety of nutrient-rich foods. These foods provide energy, strength, and general health, the foundation of well-being.

The Role of Nutrition in Disease Prevention

The most critical nutritional benefit associated with a healthy diet is preventing you from getting chronic diseases. The foods you consume directly impact your risk for heart disease, diabetes and cancer.

That’s because eating many fruits, vegetables, whole grains, and lean meats that are good for heart health also helps reduce cholesterol and stabilise blood pressure. Fatty foods like salmon are rich in omega-3 fatty acids, which reduce the risk of heart disease and inflammation. Similarly, fibre-rich foods such as oats and lentils maintain stable blood sugar levels, reducing the risk of developing type 2 diabetes.

Brightly hued fruits and veggies contain antioxidants that combat free radicals and reduce oxidative stress, which can possibly lead to cancer. Cruciferous vegetables such as broccoli and Brussels sprouts are particularly good at cleansing the body and optimising cell health.

A well-balanced diet also strengthens the immune system, providing the body with vitamins and minerals necessary to fight sickness and disease. On the other hand, dietary deficiencies can increase the risk of illness and undermine immune function.

People leverage nutrition to protect themselves from chronic diseases and enhance their health long-term by eating a healthy diet.

How Nutrition Supports Mental Well-Being

Increasing numbers of people are beginning to understand that good nutrition and mental health go hand in hand. A healthy diet is essential to brain health and emotional quiet.

It takes a range of nutrients to keep your brain functioning, including omega-3 fatty acids, B vitamins and amino acids. Fish and walnuts (among others) contain omega-3s that promote brain function and can reduce the rate of depression. B vitamins — abundant in leafy greens and whole grains — help produce hormones such as serotonin, which regulate mood.

And a well-balanced diet will also maintain steady blood sugar levels, preventing mood swings and fatigue. “There are complex carbs, such as sweet potatoes and quinoa, that help to give us a steady stream of energy so we become less irritable and stressed.” Conversely, consuming high levels of processed sugars leaves you feeling sluggish and exacerbates your anxiety.

Staying hydrated is another key component of mental health. It emphasises the importance of eating a healthy diet and staying hydrated: dehydration can affect focus, memory, and happiness.

A new study also suggests that gut bacteria influence brain function and mental health. Probiotic-rich foods like yoghurt and fermented vegetables maintain a healthy gut microbiome and help you feel better mentally.

By prioritising diet, people can elevate their mood, sharpen their minds, and reduce their likelihood of developing mental health problems, which can lead to a more fulfilled life.

Practical Tips for Achieving Balanced Nutrition

It may seem like we need more nourishment daily, but minor, intentional adjustments can create a significant change. Here are some helpful tips to keep your food healthy:

Make whole foods a priority: Never eat processed foods. Instead, eat fresh produce, whole grains, lean meats and healthy fats. Whole foods can be nutrient-dense and free of added health-derailing ingredients.

Be mindful of where you have your portions. You should eat only a little, just enough to stay healthy. We call it a plate: half veggies, the rest of protein and a quarter of whole carbs.

Use Balanced Meals: Make sure that half of the plate contains an assortment of different food groups. A healthy lunch can include rice, steamed veggies, grilled chicken, and a drizzle of olive oil.

Drink plenty of water: “Water is key to health, nutrition and circulation. Drink at least eight glasses of water daily, making adjustments based on your activity level and the weather.

Reduce processed and sugary food consumption: Reduce the amount of sugary snacks, drinks and fast food you eat. Such foods are often low in nutrients and contribute to weight gain and several diseases.

Pay attention to your body: Notice when you are hungry and complete, and eat mindfully rather than out of boredom or stress. It prevents overeating and gives you a healthy relationship with food.”

Seek Professional Assistance: Consult with a chef or dietitian if you want individualised assistance. They can create customised plans that consider your health goals or food needs.

Employing these tips can make obtaining adequate nutrition an attainable and enduring lifestyle adjustment that benefits your overall well-being.

Conclusion

The nutritional benefits of a balanced diet extend far beyond physical health, influencing disease prevention, mental well-being, and overall quality of life. Individuals can build resilience, energy, and emotional stability by fueling the body with essential nutrients. Adopting practical strategies to incorporate balanced nutrition into daily routines ensures long-term benefits, empowering people to lead healthier, happier lives. Prioritising a balanced diet is not just a choice—it’s a commitment to overall well-being.

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Frequently Asked Questions

Balanced nutrition is vital for overall well-being because it provides the essential nutrients your body needs to function optimally. These nutrients include carbohydrates, proteins, fats, vitamins, and minerals, which support energy production, immune function, and cellular repair. Balanced nutrition ensures that all body systems work efficiently, from digestion to cardiovascular health. For instance, adequate vitamin C boosts immunity, while calcium strengthens bones. A diet rich in nutrient-dense foods reduces the risk of chronic diseases, enhances energy levels, and promotes mental well-being. You can achieve a healthier and more fulfilling lifestyle by prioritising balanced nutrition.

Balanced nutrition is critical to preventing chronic diseases like heart disease, diabetes, and cancer. A diet rich in fruits, vegetables, whole grains, and lean proteins supports cardiovascular health by regulating blood pressure and cholesterol levels. Foods high in fibre, like oats and legumes, help stabilise blood sugar levels, reducing the risk of type 2 diabetes. Antioxidant-rich foods, such as berries and leafy greens, combat oxidative stress contributing to cancer. By providing the nutrients your body needs to function optimally, balanced nutrition strengthens the immune system and reduces disease risk, supporting long-term health.

Nutrition significantly impacts mental well-being, as the brain relies on specific nutrients for optimal function. Omega-3 fatty acids, found in fish and walnuts, support cognitive performance and reduce the risk of depression. B vitamins, present in whole grains and leafy greens, aid in producing serotonin, a neurotransmitter that regulates mood. A balanced diet also stabilises blood sugar levels, preventing energy crashes that can lead to irritability and stress. Foods rich in probiotics, such as yoghurt, promote a healthy gut microbiome, closely linked to mental health. By prioritising balanced nutrition, individuals can enhance mood, focus, and emotional resilience.

Achieving balanced nutrition involves incorporating a variety of nutrient-dense foods into your diet. Start by prioritising whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Plan meals with multiple food groups, such as a protein source, a vegetable, and a complex carbohydrate. Stay hydrated by drinking plenty of water and limiting sugary and processed foods. Practising portion control ensures you consume the right calories and nutrients without overeating. For personalised advice, consult a nutritionist or dietitian who can tailor recommendations to your needs. Balanced nutrition is about making small, sustainable changes to your eating habits.

Hydration is a key component of balanced nutrition because water is essential for nearly all bodily functions. It aids digestion, circulation, and nutrient absorption while regulating body temperature and removing waste. Drinking enough water also supports mental clarity, energy levels, and skin health. Dehydration can impair focus, cause fatigue, and negatively affect mood. Aim for at least 8 cups of water daily to stay hydrated, and adjust based on physical activity and climate. Including water-rich foods, such as cucumbers and watermelon, further contributes to your hydration needs. Balanced nutrition isn’t complete without adequate hydration.

Maintaining balanced nutrition is achievable with small, intentional steps. Start by prioritising whole foods over processed options and ensuring your meals include various food groups. Practice portion control to avoid overeating, and stay hydrated by drinking plenty of water. Limit sugary snacks and beverages, which can contribute to energy crashes and health issues. Planning meals and listening to your hunger and fullness cues promote mindful eating. For personalised advice, consider consulting a nutritionist or dietitian. These practical tips make balanced nutrition a sustainable and rewarding lifestyle change, enhancing overall well-being.

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Nutrition Dietary strategies to prevent chronic diseases

Bronwen — Fri, 13 Dec 2024 07:00:23 +0000

Heart disease, diabetes and cancer are three of the leading killers causing chronic sickness in our world today. Diet is a key contributor to preventing and managing these conditions, while genetic and environmental factors are also implicated. Foods contain molecules that carry biological information for the development of disease or to sustain health over time. By adopting sound strategies for diet and nutrition, we can significantly lower the lifetime risk of chronic diseases and improve long-term overall well-being.

The Role of Balanced Nutrition Dietary Patterns in Chronic Disease Prevention

On the contrary, a well-balanced diet is the basis for chronic disease prevention. It offers the body the nutrition to retain optimal health and prevent disorders produced by insufficiencies or surpluses. The most effective diets in reducing disease risks are those based on whole, nutrient-dense foods.

Consider the Mediterranean Diet, which centres around whole grains, fruits, vegetables, nuts and seeds with olive oil and fish/poultry in moderation. It was found that this diet may lead to reduced risk of heart disease and better brain health. The DASH (Dietary Approaches to Stop Hypertension) diet reduces salt intake while favouring potassium-rich foods, such as leafy greens and bananas, thereby controlling blood pressure.

They help minimize processed and sugary foods that are high in fat and sugar and low in nutrition (which is linked to obesity, type II diabetes due to inflammation, and resistance to insulin). They promote portion control and mindfulness eating, which are essential in keeping weight down (and obesity reduction is a big part of chronic disease prevention).

Nutrition Dietary Strategies to Reduce Cardiovascular Disease Risk

Cardiovascular diseases (CVDs) such as heart disease and stroke are the first-ranking global causes of death. Specific diet and nutrition interventions reduce major risk factors for heart disease, such as high cholesterol, hypertension, and inflammation.

Increase Healthy Fats: Eating the right unsaturated fats (found in avocados, nuts, and fatty fish) in place of saturated fats can work magic on cholesterol numbers. Omega-3 fatty acids (salmon and walnuts) Are a good source of food, according to the study, and they are highly effective in reducing inflammation.

Focus on Fiber: Foods such as oats, beans and whole grains are high in fibre, which can help lower LDL cholesterol. Fibre also helps with weight management and digestion, which are factors that affect cardiovascular health.

Avoid overconsuming added sugars and sodium: Overeating sugar causes obesity and diabetes, while excessive sodium in the body produces hypertension. Minimizing processed foods and consuming natural seasonings, such as herbs and spices, will also enable you to manage these risks.

Prioritise Plant-Based Foods: Vegetarian & Vegan chevron-down Plant-based nutrition dietary approaches, including vegetarian and vegan diets, have lower rates of CVDs. They prioritise antioxidant- and anti-inflammatory-rich fruits, vegetables, legumes and whole grains.

In this way, they can significantly reduce the risk of cardiovascular events and improve their general health.

Nutrition Dietary Approaches for Managing and Preventing Diabetes

Type 2 diabetes essentially evolves from bad dietary habits. Maintaining your blood sugar and insulin sensitivity can’t just be left to chance when it comes to what you eat, like with some nutritional practices.

Eat low-glycemic index foods: Lentils, sweet potatoes, and non-starchy vegetables are examples of low-glycemic foods that slowly release glucose into the blood, avoiding sudden rises in blood sugar. These foods will help maintain stable blood sugar levels and reduce insulin resistance.

Add in some whole protein and fats: Lean proteins such as chicken, fish, and tofu, along with healthy fats from avocados and nuts, help keep you full without an excessive spike in blood sugar. These foods keep your macronutrient intake in check so you don’t overeat.

Avoid Refined Carbohydrates: White bread, pastries, and sugary drinks are responsible for increased blood sugar by being high in refined carbs. Swapping out items for whole-grain varieties such as quinoa and brown rice improves glycemic control.

Maintain Regular Meal Timing: Eating simultaneously daily will also help regulate blood sugar levels. Dietary strategies, such as eating smaller, balanced meals more often, prevent blood glucose levels from spiking and crashing.

Together with physical activity, this can help those diagnosed manage their condition and prevent type 2 diabetes from developing.

Anti-Inflammatory Nutrition Dietary Choices to Combat Cancer Risk

Chronic inflammation is one of the main contributors to the development of many cancers. Dietary choices that contain anti-inflammatory nutrition can help reduce inflammation and support the body’s natural defence mechanisms. Our diet is a good example.

Make Sure Antioxidants Are Top Of Your List

Plants: Berries, spinach, and tomatoes contain many antioxidants, which help reduce oxidation stress, which creates free radicals and causes cancer.

Eat the Brussels Sprouts in There: Compounds like sulforaphane, found in cruciferous veggies (broccoli, cauliflower, and Brussels sprouts), were shown to inhibit the growth of cancer cells.

Use Healthy Cooking Methods: High-heat methods, like grilling or frying, can create cancer-causing compounds. Steam, bake or boil for the most nutrients and the least harmful chemicals.

Cut Down on Processed and Red Meats: Red and processed meats are linked to colorectal cancer. Substituting these with plant-based proteins or lean meats mitigates this risk.

Drink Green Tea: Catechins are potent antioxidants with anti-cancer properties found in green tea. Including green tea in your regular dietary regime is the best that you can do as it helps you act protectively.

These are the anti-inflammatory approaches this group of people can take to reduce their risk of cancer and improve their overall health.

Conclusion

Chronic diseases constitute a significant health problem worldwide, although efficient nutritional dietary strategies can be preventative and assist in their treatment. Whole, nutrient-dense foods derived from balanced diets are essential to reducing the risk of heart disease, diabetes, and cancer. By incorporating personalised dietary strategies, people can address food as the crucial starting point to better health and build fertile soil that provides options for lasting wellness in case of disease recovery.

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Frequently Asked Questions

A balanced diet supports the body’s health and development at all stages because dietary patterns provide all the required nutrients to save from chronic diseases like inflammation, obesity, or hypercholesterolemia. For example, the Mediterranean and DASH diets focus on whole grains, fruits, vegetables, proteins, and fats that are key to heart disease prevention and diabetes and cancer. These diets go a step further by limiting processed foods, added sugars and sodium, all of which can contribute to chronic diseases.

To lower your risk of a heart attack, lean on pivotal nutrition dietary strategies — eat the right fats, get more fibre, and prioritise plants. Avocados and nuts contain healthy fats that help improve cholesterol levels, while the fibre in foods such as oats and beans helps lower LDL cholesterol. This helps keep blood pressure in check and lightens the load on the heart by limiting added sugars and sodium, which are common in processed foods. Antioxidant-loaded fruits and veggies reduce inflammation- a top driver of heart disease.

Nutritional dietary approaches are not surprising in helping stabilise blood sugar levels and improving insulin sensitivity, which is pivotal in preventing and managing diabetes. Foods with a low glycemic index, such as lentils and non-starchy vegetables, can prevent blood sugar bursts because they are absorbed more slowly by the body, while refined carbohydrates like white bread increase glucose levels. Adding good protein sources (chicken, fish) and fat (avocado, nuts) will help keep energy levels stable without raising blood sugar. Wait an hour after enrolling, and glucose levels continue to figure their way throughout the (rest of the) Day.

Dietary changes using anti-inflammatory nutrition can decrease systemic inflammation and free radicals by reducing the oxidative stress connected to it; all this helps lower the risk of cancer (and other diseases). Berries, spinach, and tomatoes are just a few of the many antioxidant-rich foods that neutralise free radicals that damage your cells. Some cruciferous vegetables, such as broccoli and Brussels sprouts, have been found to contain compounds which inhibit cancer cell growth. Boiling and pouring most of the water improves the nutrient content and eliminates carcinogens created by frying at high temperatures.

Fibre is central to the nutrition dietary guidelines for preventing chronic diseases, particularly heart disease and diabetes. Soluble fibre—such as oats, beans, and fruit—reduces LDL cholesterol levels and promotes heart health. It slows digestion and aids in blood sugar stability and insulin resistance. Whole grains and vegetables are a good source of insoluble fibre, which helps promote digestive health and regular bowel movement. A high-fiber diet helps with satiety and can be a great catalyst to combat the risk of obesity-related diseases.

Implementing nutrition dietary strategies starts small, and key nutrients are implemented gradually so that the process can be sustained. Eat more whole, nutrient-rich foods: fruits, vegetables, lean proteins, and whole grains. Limit processed food, sugary beverages, and sodium. Following structured diets, e.g. the Mediterranean or DASH diet, gives us a blueprint on how to eat balanced. If you have a plan for your meals and healthy food that is easy to grab after a long fasting period, you will more easily control your impulses.

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Common nutrient deficiencies and how to address them

Bronwen — Thu, 12 Dec 2024 07:00:13 +0000

Nutrition is equally important for maintaining good health overall, and low levels of specific nutrients can dramatically affect physical or mental well-being. Even with a plethora of food options, most people do not get enough to adequately supply the body.

The Importance of Balanced Nutrition in Preventing Deficiencies

A balanced diet can avoid a variety of Nutrition deficiencies. It helps provide your body with the vitamins, minerals, and macros it needs to function properly. However, health problems, dietary restrictions, and lifestyle choices may make it difficult to obtain all necessary nutrients.

Modern meals typically include many highly processed, high-calorie, but low-nutrition foods. This, in turn, can lead to a lack of in the long run, which will decrease energy, suppress the immune system, and cause organs to function at reduced capacity. Of course, certain groups, such as vegetarians and vegans or those who are chronically sick, are likely to have some deficits.

Healthy adults can reduce their risk of inadequacies by focusing on good nutrition, including whole foods, fruits and vegetables, lean meats, and healthy fats. Regular check-ups and nutritional tests should be done to identify and address any vitamin deficiencies to maintain overall health.

Common Nutrient Deficiencies and Their Impact on Nutrition

Individual dietary Nutrition deficiencies have effects appropriate to the imbalances of nutrients/energy substrates being missed, and many of these shortfalls are familial. Some of the Most Common Issues Are:

Iron is an essential mineral that our bodies don’t produce, and it’s one of the most common deficiencies in the world. This can lead to anaemia as well Anemia Tiredness and weakness, fatigue and lethargy, and pale skin are the most prominent symptoms. Haemoglobin is necessary to manufacture iron, and haemoglobin is responsible for carrying oxygen in the blood. The body, considering iron, cannot do new haemoglobin.

You may suffer from Vitamin D deficiency as most countries get very little sunlight, and it is recommended that the amount of sun that reaches your skin is at least 15 minutes. Insufficient vitamin D weakens bones, can cause joint pain, and reduces immunity towards infection. Vitamin D is essential for the absorption of calcium, which strengthens the bones and helps their growth. Thus, sunlight exposure and food rich in vitamin D are crucial.

Vitamin B12 Deficiency: B12 helps in red blood cell formation and nerve function. A lack of this vitamin may cause you to get tired more often and have poor memory, as previous researches show having a B12 deficiency could affect the brain. Because B12 is mainly derived from animal products, vegans and vegetarians are in the gap of lacking it.

Lack of magnesium: More than 300 enzymatic processes in the body use magnesium. A lack of it can cause muscle cramps, depression, and irregular heartbeats.

Addressing Nutrient Deficiencies Through Improved Nutrition

Correcting Nutritional Deficiency: The primary technique of eating healthy is changing what you eat. Eat a variety of diets with good nutrient quality; it can assist you in refraining from short-changing fats. Below are some of the tested methods to address common scenarios.

Treating iron deficiency: Animal and plant foods are high in iron. There are two types of iron: haem and non-haem. The easier absorbed comes from heme-containing foods such as red meat, but you also find it present in fowl & fish. Vegetarians can still eat non-heme iron sources, which include beans, spinach, and grains fortified with iron. They are absorbed better if you eat them with vitamin C-rich foods, such as oranges or bell peppers.

Eliminate vitamin D Nutritional Deficiency: You need to be outdoors, as sunlight is the best natural source of vitamin D. Full-fat dairy boost, such as salmon and its oily counterparts (mackerel), egg yolks, and the same goes for full-fat cheeses and yoghurts. Those who do not receive enough sun exposure or live in areas with long winters will need to supplement.

Getting More Vitamin B12: For those at risk of B12 insufficiency (like vegans and vegetarians), fortified grains, nutritional yeast or plant-based milk with added B12 can be health-helpful. A healthcare source may recommend supplements or B12 shots for those who have difficulties eating enough to meet their needs.

Fourth, Getting More Calcium: Dairy foods like milk, cheese and yoghurt are rich in calcium. Eat fortified plant-based dairy, legumes, and greens like kale and cut-out cheese. Vitamin D sources are best eaten with high-calcium foods.

How to prevent magnesium Nutritional Deficiency: Include magnesium in your diet, with nuts, seeds, dark green vegetables, and whole grains being good sources. You could also eat avocados or bananas. Cooking methods like boiling can keep magnesium levels in vegetables high.

How to Fix Iodine Nutritional Deficiency: The simplest and most effective way to ensure you obtain enough iodine is to include iodised salt in cooking. Other sources include seafood, dairy, and seaweed—modulation, of course, as large amounts of iodine can interfere with thyroid function.

The best way to correct any deficiencies and improve your health in the long term is to eat a balanced diet with enough variety and pay attention to your individual needs.

Supplementation and Monitoring in Nutrition

The most effective way to address vitamin Nutrition deficiencies is to change your diet, but occasionally, supplements are also necessary. Supplement and monitor daily to stay healthy.

When you need supplements: For those unable to get the nutrients they need strictly from their diet, supplements are a good way of filling that missing gap. Pregnant ladies may take folic destructive and iron considerations to help improve the newborn child. Individuals who need to avoid eating any food, such as vegetarians, may also benefit from taking B12 pills.

Before planning what to supplement with, talk with your physician or nutritionist. They may determine your proper type and dose based on blood tests and how you usually eat. Take advice from a professional because too much nutrition can be harmful.

Systematic nutrition screenings: Routine examinations and blood tests will be key to early detection of problems, which hopefully can be resolved easily. Medical professionals can adjust food suggestions or vitamin doses on the fly simply by monitoring you.

Changes to your lifestyle: Vitamin Deficiencies Are Not That Simple to Fix—changing your Diet Alone Will Not Help. For instance, improved meal planning, reduced booze consumption, and stress management will all help nourish the body pre- and post-training.

Supplements and dietary modifications can help address nutrition deficits, helping people attain the best possible health while monitoring for improvements.

Conclusion

Whilst it is perfectly normal to fall short of a few specific nutrients, you can quickly address this by eating adequate amounts of all the nutrients required for optimal health or modifying your diet slightly and, in some instances, taking supplements. You can control your health by recognising the signals of iron, vitamin D, and calcium deficiencies. Regular tracking and expert nutrition advice will help you enjoy your healthy lifestyle in a way that still feeds you.

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Frequently Asked Questions

The nutrients that people do not get enough of more often than others are iron, vitamin D, vitamin B12, calcium, magnesium and salt. Low iron can result in anaemia, leaving you tired, weak, and washed out. Vitamin D: Reduced bone density, arthritic joint pain, and reduced immunity! If you’re a vegetarian or vegan, then not getting enough vitamin B12 can lead to anaemia, impaired brain function and nerve damage. Inadequate calcium intake puts you at risk for osteoporosis, a disease associated with weak and brittle bones. A lack of magnesium will lead to muscle cramps and even mental health issues. Without enough iodine, your thyroid functions worse, and you feel tired and gain weight.

Your body is like a car—it needs the appropriate fuel to run properly and efficiently! The more different whole foods you eat, the more nutrients your body will receive. This includes fruits and veggies (the foundation of our food plan), lean meats, whole grains, and healthy fats. For example, vitamin C comes from orange foods and fresh veggies, while calcium comes from dairy products. This kind of balanced eating is also less likely to be filled with artificial foods that are largely devoid of nutrition.

This is a common nutritional deficiency in many of us, but it can be rectified by consuming iron-rich foods. Heme iron, in red meat, poultry, and seafood, is absorbed by the body much more quickly. Non-heme iron sources also help, especially for vegans and vegetarians. Beans, spinach, and fortified cereals are a few examples of good iron food sources. Iron is better absorbed when you eat it in the presence of vitamin C-rich foods (like oranges or bell peppers). Tea and coffee also have chemicals that inhibit iron absorption, so it is a good idea to avoid drinking such beverages while eating.

Vitamin D: You require vitamin D to absorb calcium, support healthy bones, and allow your defence system to function effectively; in fact, vitamin D deficiency leads to weaker bones and joint pains and makes you more prone to diseases. The natural treatment of vitamin D deficiency is a fine sunbath because UV rays cause the skin to synthesise vitamin D. Therefore, it comes to fatty fish (salmon, mackerel), egg yolks and dairy products enriched with this substance. People who don’t get enough sun or cannot eat certain foods may also need vitamin D pills.

The body uses magnesium in more than 300 enzyme-based processes, including turning food into energy, keeping muscles working correctly and sending messages between nerves. If you have been battling with muscle cramps, mental health issues and irregular heartbeats, there are other signs of not enough magnesium. To avoid deficiency, you should eat magnesium-rich food, such as nuts, seeds, whole grains or dark, leafy green vegetables (like spinach). The same goes for avocados and bananas. Cooking them the way we cook vegetables can also help retain their magnesium.

Supplements can keep certain people from getting nutrient deficits, for whom even the nutrients in their food aren’t enough. Vegans and people otherwise at risk of vitamin B12 deficiency may consider getting their daily requirement from tablets or fortified foods. For example, expectant mothers often need folic acid and iron pills to assist in the gestation of their babies. Talking to a doctor or nurse before taking vitamins would be best.

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Benefits of Mindful Eating Practices in Nutrition and Health

Bronwen — Wed, 11 Dec 2024 07:00:59 +0000

Mindful eating isn’t just about paying attention to your food. It involves going through the entire eating cycle, step-by-step, from choosing what to eat to savouring every mouthful. By being aware of your meals, you can fix your stomach, prevent overdose, and improve your eating habits in harmony with food.

The Connection Between Mindful Eating and Better Nutrition

Mindful eating promotes better nutrition by making individuals more conscious of how the food they consume impacts their bodies. By being mindful of what you eat, you’re more likely to select healthy, nutrient-rich foods.

If you earmark the tastes, textures, and smells of whole, untreated foods, you will come to enjoy them more. This way, you will automatically eat less sweet, salty, and extremely processed food. Dessert can accommodate a sweet tooth with little added sugar by pairing natural sugar with fresh fruit.

Conscious Eating also involves paying attention to when your body tells you it’s hungry or full. It prevents you from eating excess food and ensures that your food intake meets your body’s nutritional requirements. This approach tends to yield improved weight and overall dietary health over time.

If you make thoughtful eating a part of your everyday life, you can develop healthy nutrition that supports your body and mind.

How Mindful Eating Enhances Digestive Health in Nutrition

One of the loveliest aspects of considerate consumption is that it aids digestion, a central element of health and nutrition. Mindfulness, when practised around food while eating, increases the likelihood that you will chew your food well, the first phase of digestion.

Proper chewing breaks food into tiny pieces that stomach enzymes can more effectively act on. This means you will encounter less common stomach issues such as bloating, pain, and gas. Slowing down your food allows your brain to communicate with your stomach so you know when you are full before overeating.

You feel more relaxed as you eat, which is key for digestion. Stress and distractions, such as eating in front of a computer screen, can trigger fight-or-flight responses, which can exacerbate digestion even further. By focusing on the food and creating a calm environment, you assist your digestive system in breaking down your food better.

Mindful eating improves digestion, which enhances vitamin absorption and ensures your body is gaining as much nourishment as it can handle from the foods you eat. This, in turn, leads to better overall nutrition.

Mindful Eating and Emotional Well-Being in Nutrition

Diet is closely related to mental health, so eating mindfully is as good for your physical health as it is for your mental health. Many individuals turn to food to cope with anxiety, emptiness, unhappiness or boredom, which can sometimes exacerbate overindulging or poor food choices.

Conscious Eating can help you escape this spiral: It will make you more aware of how you feel and help you develop a healthier relationship with food. Knowing more about what physical hunger feels like compared to what mental hunger feels like can help you eat with greater awareness.

Recognising those emotions is one step toward addressing them and not using food to avoid them.” Instead of reaching for a snack when you’re feeling anxious, you could go for a walk, do some deep breathing or do something else to help you feel better.”

Conscious Eating also helps you register a greater appreciation of your food, which can enhance your mood and overall dinner experience. When you think about where your food comes from and how much work went into making it, it’s nice to feel connected and grateful.

Practical Tips for Incorporating Mindful Eating into Your Nutrition Routine

Eating carefully doesn’t have to be difficult to do regularly. Taking a few simple precautions is good for your health and diet.

Eliminate distractions: Focus on your food instead by switching off computers, putting your phone away, and ensuring the dining room is quiet. This allows you to appreciate the entire act of eating.

Eat slowly and chew each mouthful well: This makes it easier for your body to process the food and enjoy the flavours, so chew each bite slowly and in small amounts. This practice helps you recognise when you are full and prevents overeating.

Notice hunger and satiety cues: Pause before each meal to note how hungry you feel on a scale of 1–10. Periodically check in with your body while eating to note when you feel full enough.

Use all of your senses: Notice how your food looks, smells, smells, and tastes. Getting engaged with all your senses makes meals more enjoyable and satisfying.

Show your gratitude: Say “thank you” for your food momentarily before you eat. Deliberating on the labour someone put in to prepare the food connects you with and appreciative of them.

Work on small things: If you do not feel like having even one thoughtful meal daily, start with at least one. Work on making this a habit through eating breakfast, and soon, you can aim to do it for all counter-standard meals.

When implemented, these tips can turn Conscious Eating into a habit that will become a part of your nutrition plan for good. ”And in the long run, this will dividends your health and well-being.

Conclusion

Intuitive Eating is a groundbreaking, life-changing practice of honouring yourself and eating what you want when your hunger calls. Mindful eating brings about positive changes in the mind and body, making you healthier and brighter. From better digestion to mood swings, being more aware of your food choices has advantages.

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Frequently Asked Questions

Conscious Eating is all about being present in the moment of eating and aware during physical and mental consumption. The guideline also encourages people to listen to their bodies and eat based on hunger, choose foods that are nutrient-rich, and savour every bit. By being proactive in making healthier choices, Conscious Eating can lead to overall better nutrition and reduced processed/sugary food intake.

Conscious Eating also helps digestion by encouraging people not to eat too quickly and chew on food properly. As compared to eating food without chewing it, when you chew your food, stomach enzymes have an easier time digesting it once they are in its small size. By eating peacefully, you will save stress, and therefore, digestion and nutrient intake can be much better. This also helps you recognise when you’re full, preventing overeating. Practising eating mindfully allows your body to process food and absorb nutrients more efficiently, significantly contributing to health and nutrition.

Many people consume more than they need to because of reasons other than hunger, and mindful eating can control it. If they can differentiate between physical hunger and mental cravings, people can cope with feelings without using food. Learning more positive methods to work through worry and hard feelings, for example, going out for a walk or rehearsing restfulness, can help people become less dependent on food as their stress-handler and get a better diet and a healthy relationship with meals.

Conscious Eating will consider how the food they put in their mouths works within their bodies before eating. Being mindful when you eat can lead to choosing more whole and raw foods, such as veggies, fresh fruits, and lean meats. Eating whole foods rich in nutrients becomes tastier when you take the time out to taste and chew each morsel. If you have never participated in #mindfuleating, your desire for rich, salty or highly processed foods will inevitably decrease. This helps you eat a better diet.

You can incorporate mindful eating into your lives as part of your eating habits. If you want to eat mindfully, practice not having computers and phones with meals. Eating in a relaxed and unhurried way helps you digest the food better and know when your body is satisfied, so eat slowly, chewing every bite. This means noticing when you are hungry before you start eating and making sure that happens whilst you are eating. Feel the colours, the scent, or taste using all your senses. Being grateful for your food reaffirms your positive relationship with the food and better eating habits overall.

It promotes a sustainable and healthy eating habit. E(motion) dating = poor digestion and mindful eating leads to increased nutrient absorption and lower incidence of common stomach issues. It controls portion sizes, prevents you from eating more than you should, and keeps your weight in check. Eating mindfully reduces mealtime stress, helps maintain a happier state of mind, and prevents you from eating emotionally.

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Antioxidants and Free Radicals: Nutrition Benefits

Bronwen — Tue, 10 Dec 2024 07:00:04 +0000

Free radicals are unstable molecules that damage cells and accelerate ageing and chronic diseases. Antioxidants are essential to health and prevent the damage they cause. These mighty chemicals are among the key players in quality controlling a balanced diet by guarding against reactive stress and improving overall health.

Understanding Antioxidants and Free Radicals in Nutrition

In order to understand antioxidants and their importance for the body, we must first understand free radicals and how they work in tandem with them. Free radicals are unstable molecules formed naturally by the body’s processes or through exposure to smoke, smog and ultraviolet light.

These molecules rob electrons from normal cells in order to stay stable, resulting in oxidative stress. Chronic diseases including heart disease, cancer, and neurological disorders are expected to form as a result of oxidative stress when not controlled well. It also harms cells and causes inflammation over time.

Antioxidants block this process by donating free radicals electrons. They stop them from doing harm without themselves becoming unstable. This process reduces further cell damage and protects the body as a whole.

Vitamins (C and E), minerals (selenium and zinc), and phytochemicals (flavonoids and carotenoids) all work as antioxidants. These are very helpful to be added to your nutrition plan, which helps keep you balanced and remain healthy for a longer time.

By eating foods that are rich in antioxidants, you are supplying your body with the nutrients it needs to fight against oxidative damage and remain healthy.

Key Sources of Antioxidants in Nutrition

The very first step for reaping the benefits of antioxidant is to keep your option on nutrient dense foods. Foods like fruits, veggies, nuts, and seeds — and even certain beverages — are rich in antioxidants, which is good news since you can easily add them to your diet.

Fruits & Vegetables: Berries such as strawberries and raspberries have a good source of flavonoids and vitamin C. Leafy greens such as spinach and kale are good at providing lutein and beta-carotene essential for good eye health. Citrus fruits, like oranges and lemons, provide vitamin C, which is beneficial for skin health and immune function.

Seeds and nuts: Almonds, sunflower seeds and peanuts are rich sources of vitamin E, a powerful antioxidant that helps to protect cell membranes and reduce inflammation. These foods also include good fats that help absorb fat-soluble antioxidants.

Drinks: Green tea is loaded with catechins, powerful antioxidants that fight inflammation and promote heart health. Coffee and red wine have antioxidants and can be good in moderation.

Legumes and whole grains: Beans, oats, and quinoa are rich in phenolic compounds — which neutralize free radicals — and support gut health, reducing the risks of chronic diseases.

To promote overall health, your nutrition plan should include a well-balanced variety of antioxidant-rich foods. Antioxidants offer numerous health benefits beyond fighting free radicals, providing protective and therapeutic effects for your overall well-being.

Health Benefits of Antioxidants in Nutrition

Antioxidants play a crucial role in nutrition by reducing the risk of chronic diseases. Flavonoids found in fruits and vegetables support heart health by improving blood vessel function and reducing inflammation, while lycopene in tomatoes is linked to a lower risk of prostate cancer.

Better Immune System Function: Vitamins C and E are vital components of a balanced nutrition plan. They boost the body’s natural defenses, reduce inflammation, and encourage white blood cells to strengthen immunity against diseases.

Better Skin Health: Antioxidants like beta-carotene and vitamin E protect against damage from UV rays, smog, and aging. These nutrients in your nutrition help the body produce collagen, keeping your skin flexible and wrinkle-free.

Brain Health and Cognitive Abilities: Flavonoids and polyphenols, integral to good nutrition, are linked to a reduced risk of neurological diseases like Parkinson’s and Alzheimer’s. They also enhance memory and brain function.

Slowing Down the Aging Process: Oxidative stress accelerates cellular aging, but antioxidants, when included in your nutrition, help purge free radicals, slow aging, and boost energy levels.

By incorporating antioxidant-rich foods into your nutrition plan, you can extend your lifespan, improve quality of life, and support overall well-being. A diet rich in colorful fruits, vegetables, and other antioxidant sources is a simple yet powerful way to promote long-term health.

How to Maximize Antioxidants in Your Nutrition Plan

It’s important to balance them within your nutrition plan in order to truly benefit from the heightening health benefits of antioxidants. A few tips to help you get the most antioxidants:

Adopt a “see-a-rainbow-eat-a-rainbow” strategy: The more colors of fruits and vegetables you can incorporate into your nutrition, the better. Each color offers its own vitamins and antioxidants — red foods such as tomatoes and cucumbers contain lycopene, while orange foods such as carrots and sweet potatoes provide beta-carotene.

Eat fresh and whole foods: Consume whole and fresh foods in your dietary plan. Spinach, for instance, is significantly richer in vitamin C when served fresh than when cooked because heat can render some antioxidants ineffective.

Pair foods for synergy: Some vitamins may work better together. For instance, lycopene in tomatoes is best absorbed when combined with olive oil and consuming vitamin C-rich foods with iron-rich vegetables maximizes the absorption of nutrients in your diet.

Minimize exposure to oxidative challenges: Antioxidants neutralize free radicals, but spending less time around oxidative stressors like air pollution, smoking and excessive alcohol will make them work better.

Incorporate some antioxidant-rich beverages as cocoa, herbal teas and green tea are a great fit to your nutrition plan. Pick unsweetened kinds so you don’t get added sugars.

In terms of supplementing, while antioxidant supplements do exist, your food sources are actually best for your nutrition. But too much supplementation can have negative effects, so consult a doctor before taking any pills to your regimen.”

However, by consciously including antioxidant-rich foods in your diet, you can protect your body, support overall health, and improve your health outcome.

Conclusion

Antioxidants are crucial for overall health because they have to battle free radicals. Following a healthy diet, these robust chemicals can contribute to safeguarding you against chronic diseases and enhance the health of your skin and brain while slowing down ageing. If you feed your body plenty of phytonutrient-rich colourful fruits, veggies, nuts and seeds, and whole carbs, it will receive all the nutrition it needs to grow. You can maximise the benefits of antioxidants and lead a healthier, more active life by choosing wisely regarding food and focusing on balance and variety.

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Frequently Asked Questions

Antioxidants are respecters of free radicals (free radicals are chemicals that damage the body). Free radicals are unstable molecules that damage cells and contribute to ageing and chronic diseases. Antioxidants can be found in nutrient-rich foods such as fruits, vegetables, nuts and seeds. They can be critical for maintaining your health. They prevent oxidative stress, which can lead to diseases like heart disease, cancer and neurological disorders, by removing free radicals.

Antioxidants are good for your health because they reduce reactive stress and inflammation. By protecting cells and improving the heart, they reduce the risk of diseases in the long term, such as diabetes or heart disease. Antioxidants like vitamins C and E enhance immune function. Beta-carotene, meanwhile, maintains healthy skin and shields it from UV damage. Antioxidants also improve brain activity and reduce the risk of neurological disorders. Eating antioxidant-rich foods is good for your health and helps you live longer.

Many nutrient-rich foods are also highly antioxidants and extremely easy to incorporate into your diet. Blueberries, strawberries and oranges are rich in flavonoids and vitamin C; broccoli, spinach and kale contain beta-carotene and lutein. Nuts and seeds — including sunflower and almond seeds — have vitamin E. Beverages such as green tea contain catechins, chemicals with anti-inflammatory properties.”

Without sufficient antioxidants, your body will suffer increased reactive stress, which damages cells and accelerates the ageing process. All this unbalance increases the probability of getting long-lasting diseases such as cancer, heart disease, and neurological illnesses. Lacking vitamins can lead to a weaker immune system, making the body more prone to getting sick. Over time, a lack of antioxidant-rich foods could result in bad skin, slower wound healing and worse brain function.

Consume many colourful fruits and veggies to reap the most antioxidants from your food. Berries, citrus fruits, veggies and leafy greens contain various antioxidants that work together to guard the body. What are fresh up your little tummy prepared, and more of you have the vitamins than those in prepared foods? Combining foods like tomatoes and olive oil increases your body’s ability to absorb nutrients. Also, drinks high in antioxidants, such as plant drinks and green tea. They can also help you adhere to your nutrition plan.

Even though we can find antioxidant pills, food is the best source of oxidants. Natural foods, such as nuts, fruit and vegetables, contain many nutrients, fibre, and other vitamins that tablets lack. Sometimes, if you are taking high pills, vitamins can be harmful or cause problems. For example, taking a lot of vitamin E can interfere with blood healing. Eating a colourful and varied diet will allow you to reap all the health rewards of antioxidants without running the risk of too much supplementation.

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Debunking Myths About Botanical Compounds: Separating Fact from Fiction

Bronwen — Mon, 16 Oct 2023 05:00:50 +0000

In the realm of health and wellness, botanical compounds have generated significant attention. However, with this surge in popularity, myths and misconceptions have also arisen, clouding the understanding of these substances. In this article, we’ll embark on a myth-busting journey, shedding light on the facts about botanical compounds, their safety, efficacy, and their overall health impact.

Understanding Botanical Compounds:

Botanical compounds, also known as plant-based derivatives or phytochemicals, are organic compounds found in various plants, animals, and even within our bodies. They stand apart from synthetic variants and are often associated with offering similar benefits without the harmful side effects.

Debunking the Myths:

Botanical Compounds Are Unsafe:

One prevalent myth is that botanical compounds are unsafe. Contrary to this belief, these compounds are generally safe for most individuals when consumed as part of a balanced diet. They lack the adverse effects commonly associated with synthetic alternatives.

Botanical Compounds Are Ineffective:

Some people believe that botanical compounds are less effective than their synthetic counterparts. However, research suggests that botanical compounds, particularly those derived from plants, can effectively reduce inflammation, support immune function, and promote overall health.

Botanical Compounds Always Cause Side Effects:

Contrary to this myth, botanical compounds typically have minimal side effects when consumed responsibly through dietary sources. The misconception of severe side effects is more applicable to synthetic variants.

Botanical Compounds Offer No Benefits:

Another myth is that botanical compounds provide no tangible benefits. Research demonstrates their potential advantages, including anti-inflammatory properties, immune system support, and potential cancer-fighting capabilities.

Botanical Compounds Are a Passing Fad:

Some dismiss botanical compounds as a passing trend. However, these substances have a long history of use in traditional medicine and continue to be a subject of rigorous scientific research, demonstrating their enduring relevance in promoting well-being.

Separating Myth from Reality:

Botanical compounds derived from plants and other natural sources promise to improve health.A diverse range of plant-derived foods abundant in these elements can alleviate inflammation, boost immune response, and enhance overall health.

The Importance of Research:

Ongoing scientific research into botanical compounds continues to unveil their potential health benefits. As our understanding of these substances deepens, we gain insights into how they impact our health.

Health Impact of Botanical Compounds:

Botanical compounds, when consumed responsibly, can positively impact health. Debunking myths surrounding their safety and efficacy allows us to appreciate their potential contributions to our well-being. It’s essential to seek guidance from a medical expert before implementing substantial dietary alterations, particularly if you have health considerations.

The Safety of Natural Steroids: Debunking Myths and Ensuring Well-being

Natural steroids, organic compounds in various plants, animals, and our bodies have gained attention for their potential health benefits. However, concerns about their safety often arise due to myths and misconceptions. In this blog, we will explore the protection of natural steroids and debunk some common misconceptions surrounding them.

Natural Steroids Are Harmful:

One common myth suggests that natural steroids are harmful to health. These compounds are generally safe when consumed as part of a balanced diet. Unlike synthetic steroids, natural steroids typically do not cause the harmful side effects often associated with their synthetic counterparts.

Natural Steroids Always Have Side Effects:

Another misconception is that natural steroids always lead to side effects. When consumed in moderation through dietary sources, natural steroids have minimal side effects. Side effects are more commonly associated with synthetic steroids, not their natural counterparts.

Natural Steroids Lack Scientific Validation:

Some believe that natural steroids lack scientific validation and are unproven in their safety. However, research has demonstrated the protection of natural steroids when consumed through dietary sources. These compounds have been the subject of scientific study for their potential health benefits.

Reality: Natural Steroids and Safety:

Natural steroids, including plant-based steroids or phytochemicals, offer a promising avenue for promoting health and well-being. They are generally safe and have a long history of use in traditional medicine.

Incorporating plant-based foods rich in natural steroids into your diet can be a wise choice for those seeking a healthier lifestyle. Nevertheless, it is recommended to seek advice from a healthcare provider prior to making substantial dietary adjustments, especially if you have specific health issues. By acquiring appropriate information and practicing moderation, you can incorporate natural steroids into a balanced and healthy lifestyle. With proper knowledge and moderation, natural steroids can be part of a balanced and safe approach to improving your well-being.

Exploring the Effectiveness of Plant-Based Compounds: Unlocking Their Health Benefits

Plant-based compounds, also called phytochemicals or botanical steroids, have garnered significant attention in recent years for their potential health advantages. In this article, we delve into the effectiveness of these compounds and how they can positively impact our well-being.

Understanding Plant-Based Compounds:

These organic compounds are abundantly found in various plants, animals, and our bodies. They emulate the effects of synthetic steroids without the accompanying adverse reactions, making them a preferred choice for individuals seeking natural remedies.

Effectiveness in Inflammation Reduction:

One of the most well-established benefits of these compounds is their potent anti-inflammatory properties. Extensive research has demonstrated their effectiveness in curbing chronic inflammation, a common factor in various diseases such as arthritis, cardiovascular conditions, and autoimmune disorders.

Enhancing Immune Function:

Plant-based compounds play a pivotal role in augmenting the body’s immune response. They stimulate the production and activity of immune cells, bolstering our defence mechanisms against infections and illnesses. This immune support can help lower the risk of common ailments like colds and flu.

Potential Cancer-Inhibiting Characteristics:

Emerging research points to the potential cancer-fighting capabilities of specific plant-based compounds. These substances have been found to hinder the growth of cancer cells, sparking interest in their applications for cancer prevention and treatment.

Maintaining Hormonal Balance:

Both plant-based and endogenously produced compounds contribute to hormonal regulation within the body. This balance is indispensable for various bodily functions, encompassing metabolism, growth, and reproduction.

The Path to Enhanced Well-being:

As our comprehension of the potential benefits of plant-based compounds grows, it is evident that these substances offer a promising route to improved health. Integrating a diverse array of plant-based foods rich in these compounds into your dietary regimen can be a proactive step toward alleviating inflammation, augmenting immune function, and fostering overall well-being.

While plant-based compounds are generally safe, consulting with a healthcare professional before implementing significant dietary changes, especially if you have specific health concerns, is advisable. With the proper knowledge and moderation, you can harness the effectiveness of these compounds to promote a healthier and more vibrant life.

Unveiling the Truth: Common Misconceptions About Plant-Based Compounds

Plant-based compounds, also known as phytochemicals, have been spotlighted for their potential health benefits. However, along with the growing interest in these substances come several misconceptions. Let’s debunk some of the most common myths and clarify the reality surrounding plant-based compounds.

Plant-Based Compounds are Harmful:

Reality: Plant-based compounds, when consumed through dietary sources like fruits, vegetables, nuts, and seeds, are generally safe and do not pose harm to health. Unlike synthetic alternatives, plant-based compounds typically lack the harmful side effects associated with their synthetic counterparts.

Plant-Based Compounds Always Have Side Effects:

Reality: Plant-based compounds are not synonymous with side effects. When used in reasonable amounts as a component of a well-rounded dietary regimen, they generally result in few adverse effects. Most adverse effects are associated with synthetic alternatives, not their natural counterparts.

Lack of Scientific Validation:

Reality: There is scientific research supporting plant-based compounds’ safety and potential health benefits. These substances have been studied for their anti-inflammatory, immune-boosting, and other health-promoting properties.

Plant-Based Compounds are Ineffective:

Reality: Plant-based compounds effectively reduce chronic inflammation, support immune function, and even potentially aid in cancer prevention. Their efficacy is a subject of ongoing research.

Conclusion

Plant-based compounds are not the harmful or ineffective substances that some misconceptions may suggest. They present an encouraging path toward enhancing your health and overall wellness when integrated into a well-rounded diet. Nevertheless, it’s wise to seek guidance from a healthcare expert before making substantial dietary alterations, especially if you have particular health considerations. With proper knowledge and moderation, plant-based compounds can be part of a safe and effective approach to enhancing your overall wellness.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Phytochemicals, also known as plant-based compounds, are organic substances in various plants, animals, and the human body. They differ from synthetic steroids because they offer similar benefits without the harmful side effects commonly associated with synthetic versions.

When consumed as part of a balanced diet, phytochemicals are generally safe for most individuals. Unlike synthetic steroids, phytochemicals typically lack the adverse effects commonly associated with their synthetic counterparts.

Phytochemicals have minimal side effects when consumed responsibly through dietary sources. Most side effects are associated with synthetic steroids, not their natural counterparts.

Yes, research suggests that phytochemicals, especially those derived from plants, can be highly effective in reducing inflammation, supporting immune function, and promoting overall well-being.

No, phytochemicals have a long history of use in traditional medicine and continue to be a subject of rigorous scientific research. They have enduring relevance in promoting well-being.

It’s advisable to consult with a healthcare professional before making significant dietary changes, especially if you have specific health concerns. They can provide guidance and ensure that phytochemicals are a safe addition to your wellness routine.

The post Debunking Myths About Botanical Compounds: Separating Fact from Fiction appeared first on Trifocus Fitness Academy.

Natural Steroids vs. Synthetic: A Comparative Review

Bronwen — Fri, 13 Oct 2023 05:00:52 +0000

The debate between natural and synthetic steroids continues to evolve in the world of hormones and performance enhancement. Natural and artificial steroids, or steroidal compounds, have distinct properties and uses. This blog aims to provide a comparative review of these two categories, shedding light on their effects, benefits, and potential risks.

Understanding Natural Steroids:

Natural steroids are organic compounds produced within the human body, including cholesterol, testosterone, and estrogen. They serve critical roles in numerous physiological processes, encompassing aspects such as muscle growth, the functioning of the immune system, and the regulation of hormones, among others. Natural steroids, often associated with hormone replacement therapy, offer numerous health benefits without the adverse side effects of synthetic counterparts.

Exploring Synthetic Steroids:

On the other hand, synthetic steroids, particularly anabolic steroids, are artificially created substances designed to mimic the effects of natural hormones like testosterone. They are commonly used to enhance muscle growth, athletic performance, and recovery. While synthetic steroids can yield rapid results, they have several side effects, including liver damage, cardiovascular issues, and hormonal imbalances.

Comparing the Benefits and Risks:

The choice between natural and synthetic steroids hinges on individual goals, preferences, and health considerations. Natural steroids, in the form of hormone replacement therapy, can aid in hormone balance and overall well-being. In contrast, synthetic steroids, often in muscle growth supplements, may provide short-term gains but pose long-term health risks.

Hormone Balance and Steroid Alternatives:

Balancing hormones is essential for one’s overall well-being. Natural steroids can play a pivotal role in achieving this balance without the risks associated with synthetic steroids. For those seeking alternatives to synthetic steroids, natural options like dietary changes, exercise, and lifestyle adjustments can support muscle growth and hormone regulation.

There is no one-size-fits-all answer in the natural versus synthetic steroids debate. It ultimately comes down to individual objectives and considering the potential health effects. While synthetic steroids may offer quick gains, they carry significant risks. On the other hand, natural steroids provide a safer and more sustainable approach to hormone balance and overall well-being. Prioritising hormone balance and exploring steroid alternatives can improve long-term health outcomes. It’s advisable to seek guidance from a healthcare expert before initiating hormone-related measures to guarantee well-informed choices and safe practices throughout your fitness journey.

Understanding Natural Steroids: Nature’s Health Promoters

Natural steroids, often misunderstood and sometimes confused with their synthetic counterparts, play essential roles in maintaining our health and well-being. In contrast to synthetic steroids, which may result in adverse side effects, natural steroids are organic substances that our bodies naturally produce. These compounds are primarily synthesized within the adrenal glands, gonads, and liver.

One of the most well-known natural steroids is cholesterol, a precursor for producing various hormones, including sex hormones like estrogen and testosterone. These hormones regulate critical physiological functions, from sexual development to mood and energy levels.

Natural steroids are also prevalent in plants, where they serve crucial roles. Phytosterols, plant-based steroids in foods like nuts, seeds, and vegetables, are essential components of plant cell membranes. When consumed, Phytosterols, on the other hand, contribute to our well-being by reducing cholesterol levels and diminishing the likelihood of heart disease.

Understanding the importance of natural steroids empowers us to make informed choices about our diet, lifestyle, and overall well-being. These compounds remind us that nature often holds the key to our vitality and health. Incorporating plant-based foods rich in natural steroids and making healthy choices can contribute to hormone balance, heart health, and overall wellness.

In conclusion, natural steroids are a part of our body’s intricate biological processes and vital components in the plant kingdom. Recognizing their significance can guide us towards making choices that promote a healthier and more balanced life.

Exploring Synthetic Steroids: Understanding Their Uses and Risks

Synthetic steroids, frequently called corticosteroids or anabolic steroids, are artificial substances created to replicate the functions of hormones naturally found in the body. These compounds have various applications in medicine and athletics, but their use comes with benefits and potential risks.

Medicinal Uses:

One common application of synthetic steroids is in the field of medicine. Corticosteroids, such as prednisone and hydrocortisone, are recommended for managing various health conditions, such as inflammatory ailments, autoimmune disorders, and allergic reactions. They reduce inflammation and suppress the immune system’s response, relieving patients with asthma or rheumatoid arthritis.

Anabolic Steroids:

On the other hand, anabolic steroids are synthetic versions of testosterone, a hormone that promotes muscle growth and development. Athletes and bodybuilders have sometimes misused these substances to enhance their performance and muscle mass. However, such use is often illegal and associated with severe health risks.

Health Risks:

Misusing synthetic steroids can lead to a wide range of health problems. Some risks associated with their misuse include liver damage, cardiovascular issues, hormonal imbalances, and psychological effects like mood swings and aggression. Furthermore, using anabolic steroids in sports can result in disqualification, fines, and damage to an athlete’s reputation.

Legal and Ethical Considerations:

The legality and ethics surrounding synthetic steroids can vary widely from one country to another and from one sport to another. While they may have valid medical uses when prescribed by a healthcare professional, using these substances without a legitimate medical reason is often considered unethical and may be banned in many sports organizations.

Synthetic steroids can offer medical benefits when used responsibly and under proper medical supervision. However, their misuse in athletics and bodybuilding can have severe health and legal ramifications. Individuals need to grasp the potential hazards and outcomes of these substances and make well-informed choices regarding their utilization.

Comparing the Benefits and Risks of Natural and Synthetic Steroids

Natural or synthetic steroids have garnered significant attention due to their potential health effects and performance-enhancing properties. Comprehending these compounds’ advantages and potential drawbacks is vital for making well-informed choices.

Natural Steroids:

Endogenous steroids, found in various plant-based foods, offer numerous health benefits. They can aid in hormone regulation, support muscle growth, provide anti-inflammatory properties, and contribute to overall well-being. These compounds are typically safe when consumed through a balanced diet.

Synthetic Steroids:

Synthetic steroids, on the other hand, come with both medical and performance-enhancing uses. Corticosteroids, such as prednisone, are prescribed to manage inflammation and immune disorders. Anabolic steroids, synthetic versions of testosterone, have been misused by athletes and bodybuilders for muscle growth.

Benefits and Risks:

Endogenous steroids provide health benefits without the associated risks of synthetic counterparts. When used as prescribed by medical professionals, synthetic steroids can offer relief from specific conditions. However, their misuse can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects.

Legal and Ethical Considerations:

Using synthetic steroids without a medical prescription is often illegal and unethical in many sports. Violating these rules can lead to disqualification, fines, and damage to an individual’s reputation.

Conclusion

The choice between natural and synthetic steroids should prioritize health and legality. Natural steroids obtained from a well-rounded diet can offer a range of benefits without the associated risks, making them a safer and more ethical choice for individuals seeking to optimize their health and well-being.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Endogenous steroids, such as cholesterol, testosterone, and estrogen, are organic compounds produced within the human body. They perform crucial functions in various physiological processes. In contrast, artificial steroids are artificial substances designed to mimic the effects of natural hormones.

Endogenous steroids offer numerous health benefits, including hormone regulation, support for muscle growth, anti-inflammatory properties, and overall well-being. They are typically safe when obtained through a balanced diet.

Using artificial steroids can lead to serious health issues like liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings and aggression. Additionally, their use in sports can result in disqualification and legal consequences.

Medical practitioners administer synthetic steroids, such as Medical practitioners administer synthetic steroids, such as corticosteroids, to address diverse health issues, including inflammation, autoimmune disorders, and allergic reactions. When used responsibly and under medical supervision, they can relieve patients.

The legality and ethics of artificial steroid use in sports can vary. While they may have valid medical services when prescribed, using these substances without a legitimate medical reason is often considered unethical and may be banned in many sports organisations.

To make informed decisions about steroids, individuals should prioritise health and legality. Natural steroids obtained through a balanced diet are a safer and more ethical choice. Understanding the risks and consequences of artificial steroids and seeking medical guidance when necessary is essential.

The post Natural Steroids vs. Synthetic: A Comparative Review appeared first on Trifocus Fitness Academy.

The Role of Natural Steroids in Reducing Inflammation and Supporting Immune Function

Bronwen — Thu, 12 Oct 2023 05:00:59 +0000

In the quest for improved health and well-being, many people are exploring natural solutions to strengthen their immune systems and address inflammation. A fascinating area of research centres around the use of natural steroids, which play a crucial role in diminishing inflammation and bolstering immune function.

Understanding Natural Steroids:

Natural steroids are organic compounds prevalent in plants, animals, and the human body. These compounds have garnered attention due to their ability to replicate synthetic steroids‘ effects without detrimental side effects. Let’s dive into the role of natural steroids and their contributions to our immune Health.

Inflammation Reduction and Anti-Inflammatory Compounds:

Natural steroids are renowned for their robust anti-inflammatory properties. They adeptly manage the body’s inflammatory response, thwarting chronic inflammation—a known instigator of various diseases. This reduction in inflammation is vital for overall Health and the prevention of conditions like arthritis, allergies, and cardiovascular ailments.

Immune System Support and Immune Response Enhancement:

The nexus between natural steroids and the immune system is profound. These compounds enhance the immune response by boosting the production of immune cells. This fortifies the body’s ability to defend against infections, making them a pivotal component of immune system support.

Immunomodulatory Effects and Immunoregulation:

Natural steroids also display immunomodulatory effects. They assist in balancing the immune system, ensuring it responds judiciously to threats without going into overdrive. This regulatory function is crucial in preventing autoimmune disorders and maintaining immune Health.

Plant-Based Steroids and Steroids in Health:

Many natural steroids, such as steroidal saponins found in herbs like ashwagandha and ginseng, are prevalent in plants. These plant-based steroids have been integral to traditional medicine for centuries, promoting Health and well-being.

Natural steroids pave a promising path toward inflammation reduction and immune function support. By incorporating them into our diets through plant-based sources, we can harness their potent immunomodulatory effects for a healthier and more resilient immune system. As research continues to unfold, we may unveil even more secrets about the role of natural steroids in enhancing overall well-being and longevity.

Natural Steroids and Inflammation: Nature’s Anti-Inflammatory Solution

Inflammation is our body’s natural defence mechanism to combat infections and facilitate tissue repair. However, when inflammation becomes chronic, it can precipitate various health issues, including autoimmune diseases and cardiovascular problems. Natural steroids have emerged as a promising solution in managing and mitigating chronic inflammation.

Natural steroids, also known as plant sterols or phytosterols, are organic compounds found abundantly in various plant-based foods. These compounds closely resemble the structure of cholesterol and exhibit potent anti-inflammatory properties when incorporated into a balanced diet.

One primary mechanism through which natural steroids combat inflammation is by curtailing the production of pro-inflammatory cytokines—molecules that trigger and perpetuate inflammation. Additionally, they inhibit the activity of enzymes responsible for generating inflammatory compounds.

Familiar sources of phytochemicals encompass fruits, vegetables, nuts, seeds, and whole grains. Examples include beta-sitosterol in avocados, campesterol in flaxseeds, and stigmasterol in soybeans.

Including these foods in your daily nutrition can aid in alleviating persistent inflammation, reducing the risk of inflammatory ailments, and promoting your general health and well-being. While natural steroids are generally safe, seeking counsel from a healthcare professional before implementing significant dietary changes is prudent, especially if you harbour specific health concerns.

Natural steroids present an honest and productive means of combating inflammation, offering enhanced Health through a diet rich in plant-based foods. By embracing these dietary choices, individuals can take proactive strides toward reducing inflammation and fortifying their long-term well-being.

Boosting Immune Function: The Remarkable Benefits of Plant-Based Compounds

In our relentless battle against illnesses and infections, a resilient immune system is our first defence line. Recent times have seen a surge in interest in phytochemicals and their extraordinary merits in elevating immune function. Let’s explore how these compounds can augment our body’s defences and promote overall well-being.

Enhanced Immune Response:

Phytochemicals in various plant-based foods stimulate immune cells’ production and activity. This augmented immune response equips the body to identify and combat pathogens more efficiently, thereby reducing the risk of infections.

Immune System Balance:

A well-balanced immune system is indispensable for optimal Health. Plant-based compounds showcase immunomodulatory effects, aiding in regulating the immune response. This equips them to prevent unwarranted inflammation or an excessively reactive immune system, which can trigger autoimmune diseases.

Reduced Risk of Infections:

By fortifying the immune system, plant-based compounds contribute to a lowered risk of infections arising from bacteria, viruses, and other pathogens. This benefit is particularly significant in common ailments like colds and flu.

Fighting Chronic Diseases:

Chronic inflammation underpins numerous chronic diseases, including heart disease, diabetes, and cancer. The anti-inflammatory properties of plant-based compounds can mitigate this risk, fostering overall Health and longevity.

Plant-Based Sources:

A rich array of phytochemicals is readily available in fruits, vegetables, nuts, seeds, and whole grains. Avocados, broccoli, almonds, and soybeans are exemplary sources of these immune-enhancing compounds.

Incorporating a diverse spectrum of plant-based foods into your dietary regimen can harness the benefits of these compounds. However, maintaining a balanced diet and consulting with a healthcare professional before implementing substantial dietary changes is crucial, mainly if specific health concerns are in play.

Phytochemicals have emerged as valuable assets in advancing immune function and overall, Health. Individuals can proactively bolster their immune system by embracing a diet teeming with these compounds, paving the way to a healthier future.

Unlocking the Potential: Research Findings on Phytochemicals

The world of phytochemicals is a fascinating realm of scientific discovery that holds promise for various aspects of human health. Researchers worldwide have been delving into the potential benefits of these organic compounds in plants, animals, and the human body. Let’s explore some compelling research findings that shed light on the incredible capabilities of natural steroids.

Anti-Inflammatory Properties: Numerous studies have demonstrated the potent anti-inflammatory properties of natural steroids. These compounds can help manage chronic inflammation, a factor in many chronic diseases, including arthritis, cardiovascular conditions, and autoimmune disorders.

Immune System Support: Research has shown that phytochemicals are pivotal in supporting and modulating the immune system. These substances can potentially increase the generation of immune cells, fortifying the body’s defence systems against infections and illnesses.

Cardiovascular Health: Some research suggests that natural steroids, particularly plant sterols like beta-sitosterol, may contribute to lower cholesterol levels and improve heart health when incorporated into a healthy diet.

Hormonal Balance: phytochemicals, such as those produced in the human body, are essential for hormonal Balance. Research in this field helps us understand how these compounds impact metabolism, growth, and reproduction.

Potential Cancer Prevention: While still in the early stages, research into phytochemicals has indicated their potential in cancer prevention and treatment. Some studies suggest that specific plant sterols may inhibit the growth of cancer cells.

As scientists persist in uncovering the mysteries of natural steroids, these discoveries present substantial potential for enhancing health and overall wellness. It’s important to note that while these research results are promising, further studies are needed to fully understand the mechanisms and potential applications of natural steroids in medicine and nutrition.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Plant-based compounds, or phytochemicals, are organic substances in plants and certain foods. They offer effects akin to synthetic steroids without the adverse side effects linked to synthetic variants.

Phytochemicals regulate the body’s inflammatory response by curtailing the production of pro-inflammatory molecules and inhibiting enzymes responsible for generating inflammatory compounds.

Phytochemicals amplify the immune response by augmenting the production of immune cells, bolstering the body’s defence against infections.

Phytochemicals possess immunomodulatory effects, helping balance the immune system and reducing the risk of autoimmune disorders.

Familiar sources of plant-based compounds include fruits, vegetables, nuts, seeds, and whole grains. Foods like avocados, broccoli, almonds, and soybeans are prime examples.

While plant-based compounds are generally safe, seeking guidance from a healthcare professional before making substantial dietary changes, mainly if specific health concerns are present, is advisable.

The post The Role of Natural Steroids in Reducing Inflammation and Supporting Immune Function appeared first on Trifocus Fitness Academy.

Unlocking the Potential of Dietary Sources Rich in Plant-Based Steroids

Bronwen — Tue, 10 Oct 2023 05:00:22 +0000

Are you seeking a natural and wholesome way to bolster your health and well-being? Look no further than the dietary sources abundant in plant-based steroidal compounds. These compounds, often rich in steroidal elements, provide many advantages, from supporting muscle growth to supplying anti-inflammatory nutrients. In this blog, we’ll delve into the captivating world of dietary sources teeming with plant-based steroidal compounds and their potential effects on health.

Understanding Plant-Based Steroidal Compounds:

Plant-based steroidal substances are organic molecules that naturally occur in plants, fruits, and vegetables. Unlike their synthetic counterparts, they are devoid of harmful side effects. These substances play a crucial part in the maturation and progress of plants and provide numerous health advantages when incorporated into our dietary intake.

Exploring Dietary Sources:

A myriad of plant-based foods boasts the presence of plant-based steroidal substances. Some well-known sources include spinach, quinoa, wild yams, and soybeans. These foods are replete with phytochemicals that act as substitutes for synthetic steroids, aiding in the natural balance of hormones.

The Advantages of Plant-Based Steroidal Compounds:

The advantages of incorporating plant-based steroids into your diet are diverse. They can facilitate muscle growth, making them a favoured choice among fitness enthusiasts. Furthermore, these compounds provide anti-inflammatory nutrients that can alleviate inflammation and bolster overall health.

Balancing Hormones with Food:

Certain plant-based steroidal compounds, such as those found in fenugreek and flaxseeds, are renowned for their hormone-balancing properties. They can be accommodating for individuals seeking to regulate their hormonal levels.

The Impact on Health:

Incorporating dietary sources abundant in steroidal substances into your daily intake can enhance vitality, reduce inflammation, and improve muscle development. Moreover, these steroidal compounds contribute to overall well-being and encourage a healthy lifestyle.

Embracing plant-based steroidal compounds through a diet filled with these nutritious foods is a prudent choice for those aiming to reap the benefits of these natural elements. From foods promoting muscle growth to those offering anti-inflammatory nutrients, the advantages of integrating these dietary sources into your daily meals are unmistakable. Prioritise your health and well-being by incorporating plant-based steroid-rich foods today.

Unveiling the Power of Plant-Based Steroids

Plant-based steroids, often confused with their synthetic counterparts, are pivotal compounds in various living organisms, including plants, animals, and humans. Grasping the role and significance of plant-based steroids in our bodies and the natural world is crucial for understanding their impact on health and well-being.

Steroidal substances fulfil essential functions in the body’s regular operations. They are a category of lipids, which includes fats and cholesterol. These steroids are naturally produced within the body, primarily in the adrenal glands, gonads, and liver, where they play crucial roles in processes such as metabolism, immune response, and reproduction.

One of the most well-known steroidal substances in the human body is cholesterol, serving as the foundation for producing various hormones, including sex hormones like estrogenic and testosterone. These hormones regulate physiological functions, from sexual development to mood and energy levels.

In the plant kingdom, steroids also hold significant roles. For instance, phytosterols, known as plant-based steroids, are vital components of plant cell membranes, akin to cholesterol’s role in animal cells. These compounds can benefit human health by aiding in reducing cholesterol levels and mitigating the risk of heart disease.

Plant-based steroids serve pivotal functions within the intricate web of biological processes governing our health and the well-being of the natural environment. Gaining insight into their operations and comprehending their benefits equips us with the knowledge needed to make well-informed decisions concerning our dietary selections, way of life, and overall health condition.

Familiar Dietary Sources of Plant-Based Steroidal Compounds: Nutritional Powerhouses

When we think about plant-based steroids, our minds often conjure images of bodybuilders and athletes. However, plant-based steroids are not exclusively for fitness enthusiasts; they are present in numerous well-known dietary sources, enriching our diets and promoting overall well-being.

Plant-Based Powerhouses:

A substantial portion of plant-based steroids is derived from plant-based sources. Among these sources, soybeans stand out as one of the most renowned. Soybeans encompass phytoestrogens, plant-based compounds that mimic estrogen within the body, contributing to hormone equilibrium and overall health. Other plant-based sources include legumes like lentils and chickpeas, which contain diosgenin, a compound known for its potential hormone-balancing properties.

Wild Yam:

Wild yam, a staple in traditional medicine, contains diosgenin, a natural steroid precursor. Diosgenin is occasionally utilised as a starting point for synthesising various steroidal medications. Nevertheless, when consumed as part of a balanced diet, wild yam offers health benefits without the risks associated with synthetic steroids.

Spinach and Quinoa:

Spinach and quinoa are two dietary sources rich in phytoecdysteroids, often called “plant steroids.” Research has shown promise in the potential of these compounds to encourage muscle growth and overall well-being.

Fenugreek:

Fenugreek seeds represent another familiar dietary source of plant-based steroids. These seeds contain.

Saponins a class of plant compounds known for their potential hormone-balancing effects. Fenugreek is often employed to bolster hormonal health and has been linked to various health benefits.

Incorporating these well-known dietary sources into your meals presents a delectable and nutritious method of harnessing the benefits of plant-based steroids. While plant-based steroids may not transform you into a bodybuilder overnight, they can contribute to a balanced and healthful lifestyle combined with a well-rounded diet and consistent physical activity. So, the next time you relish a spinach salad or a bowl of quinoa, know that you’re satisfying your taste buds and nurturing your health.

Health Benefits and Risks of Plant-Based Steroidal Compounds

Plant-based steroidal compounds, abundant in various dietary sources, offer various health benefits while carrying potential risks warranting consideration. Understanding these facets is essential for making informed decisions regarding their inclusion in your diet.

Health Benefits:

Hormone Regulation: Plant-based steroidal compounds can promote hormonal balance within the body. For instance, phytoestrogens found in soy and wild yam can assist in regulating estrogen levels, providing benefits, especially to menopausal women.

Anti-Inflammatory Properties: Certain plant-based steroidal compounds possess anti-inflammatory characteristics. These compounds may alleviate inflammation and relieve arthritis and inflammatory bowel diseases.

Muscle Growth: Phytoecdysteroids in spinach and quinoa may stimulate muscle growth, rendering them valuable for athletes and fitness enthusiasts.

Heart Health: Specific steroids derived from plants, such as phytosterols found in nuts and seeds, have the potential to reduce cholesterol levels, thereby lowering the risk of heart disease.

Risks:

Allergies and Sensitivities: Some individuals may exhibit allergies or sensitivities to plant-based steroidal compounds, leading to adverse reactions.

Hormonal Imbalance: While steroid compounds can aid in hormonal regulation, excessive consumption or supplements may disrupt the balance of hormones within the body.

Medication Interactions: Plant-based steroidal substances can interact with medications. For instance, certain herbal supplements may interfere with prescription drugs, potentially affecting their effectiveness.

Overconsumption: Relying excessively on dietary sources rich in plant-based steroidal compounds without maintaining a balanced diet may result in imbalances and potential health issues.

Conclusion

Integrating plant-based steroidal compounds into a well-balanced diet can offer numerous advantages. However, seeking guidance from a healthcare expert before implementing substantial dietary modifications or contemplating supplements is strongly recommended, especially if you have preexisting medical conditions or are currently on medication. Achieving balance and moderation is paramount when harnessing the potential health benefits of plant-based steroidal substances while mitigating associated risks.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Plant-based steroidal compounds are organic molecules in plants, fruits, and vegetables. Unlike synthetic steroids, they are devoid of harmful side effects. Compounds fulfil critical functions in the growth and maturation of plants, delivering numerous health advantages when included in our dietary regimen.

Familiar dietary sources of plant-based steroidal compounds include spinach, quinoa, wild yams, soybeans, and other foods. These foods are rich in phytochemicals that substitute for synthetic steroids, aiding in the natural balance of hormones.

Steroidal substances offer a range of benefits, including hormone regulation, anti-inflammatory properties, support for muscle growth, and improved heart health. These compounds contribute to overall well-being and vitality.

Certain plant-based steroids in foods like fenugreek and flaxseeds are renowned for their hormone-balancing properties. These foods can be beneficial for individuals seeking to regulate their hormonal levels.

Incorporating dietary sources of steroidal substances can enhance vitality, reduce inflammation, and improve muscle development. Moreover, these steroidal compounds contribute to overall well-being and encourage a healthy lifestyle.

While steroidal substances have numerous benefits, there are potential risks. These include allergies or sensitivities to specific compounds, hormonal imbalances from excessive consumption or supplements, medication interactions, and the risk of overconsumption without a balanced diet. Seeking guidance from a healthcare expert is recommended before making substantial alterations to your diet or considering supplementation, particularly if you have existing health concerns or are currently taking medication.

The post Unlocking the Potential of Dietary Sources Rich in Plant-Based Steroids appeared first on Trifocus Fitness Academy.

How Can I Improve My Body’s Utilization Of Carbohydrates During Exercise

Bronwen — Tue, 26 Sep 2023 05:00:52 +0000

In the pursuit of peak athletic performance, one of the most vital factors often overlooked is how efficiently our bodies utilize carbohydrates during exercise. Carbohydrates are the primary source of energy for our muscles, making their effective utilization crucial for endurance, strength, and overall exercise success. Whether you’re a seasoned athlete or just embarking on your fitness journey, understanding how to optimize carbohydrate utilization can significantly impact your performance and training outcomes.

In this comprehensive guide, we will delve deep into the science and strategies behind enhancing your body’s ability to utilize carbohydrates during exercise. From pre-workout nutrition to mid-workout fuelling, we’ll uncover the techniques and dietary choices that can help you go the extra mile, push your limits, and achieve your fitness goals. Get ready to unlock the secrets to improved power, endurance, and athletic prowess through the power of carbohydrates.

Carbohydrate Utilization Strategies For Peak Performance

Carbohydrate utilization strategies are pivotal for achieving peak performance in sports and exercise. Carbs serve as the primary fuel source for muscles during high-intensity activities, making their efficient use essential. Athletes can optimize this process through careful planning. Pre-exercise carb loading can enhance glycogen stores, delaying fatigue during prolonged efforts. During exercise, consuming easily digestible carbs in the form of gels, sports drinks, or whole foods can sustain energy levels. Timing is critical; ingesting carbs strategically helps maintain blood glucose levels and performance. Post-workout, replenishing glycogen stores with carbs aids recovery. Understanding and implementing these strategies can elevate your endurance, power, and overall athletic excellence.

Mastering Exercise Fuelling: Your Carb Intake Guide

Effective exercise fuelling centres on optimizing carbohydrate intake, a crucial element for peak performance. Carbohydrates serve as the body’s preferred energy source during physical activities, impacting endurance, strength, and overall workout results. To excel in this arena, it’s essential to prepare by ensuring adequate glycogen stores through a balanced diet featuring a mix of complex and simple carbs. Timing plays a vital role, with the consumption of a carb-rich pre-workout meal or snack 1-3 hours before exercise, facilitating optimal carbohydrate digestion and utilization. During extended or intense workouts, consider easily digestible carb sources like energy gels or sports drinks to maintain energy levels. Post-exercise, swift carbohydrate refuelling aids glycogen restoration and muscle recovery. Tailoring carb intake based on workout specifics, duration, and personal preferences ensures a customized approach to elevate your exercise performance to new heights.

Carb Intake For Workouts: Tailoring Fuel For Athletic Success

Customizing carbohydrate intake is a critical strategy for athletes striving to attain peak performance. Carbohydrates serve as the primary power source during physical exertion, impacting endurance, strength, and overall athletic achievements. The key lies in matching carb consumption to the unique demands of your training regimen. Whether it’s a high-intensity sprint, a prolonged endurance race, or strength training, your carbohydrate intake should align with your specific goals. Precise timing and the right type of carbs can optimize energy availability, enhance muscle function, and stave off fatigue. By tailoring your carb intake to your athletic pursuits, you can maximize your potential and unlock new levels of success in your sports and workouts.

Enhancing Energy During Exercise: Key Strategies For Efficiency

Elevating power levels during exercise is fundamental for achieving peak performance and sustaining endurance. To optimize power utilization, several key strategies can be employed. Firstly, prioritize pre-exercise nutrition by consuming a balanced meal or snack rich in carbohydrates 1-3 hours before your workout. This provides a readily available energy source for muscles. Secondly, consider intra-workout fuelling for longer sessions. Easily digestible carbohydrates in the form of energy gels, sports drinks, or whole foods can help maintain energy levels and delay fatigue. Proper hydration is also paramount, as even mild dehydration can lead to decreased energy and performance. Furthermore, focus on post-exercise recovery with a combination of carbohydrates and protein to replenish glycogen stores and support muscle repair. Lastly, individualize your approach, taking into account factors such as workout intensity, duration, and personal preferences. By implementing these strategies, you can enhance your energy efficiency and unlock your full athletic potential during exercise.

Glycogen Optimization: Maximizing Carbohydrate Stores For Endurance

Achieving peak endurance performance hinges on effectively managing and maximizing glycogen stores, the body’s stored form of carbohydrates. Carbohydrates are a primary fuel source for prolonged activities like long-distance running or cycling. To optimize glycogen storage, employ strategic carbohydrate loading in the days leading up to an endurance event. During exercise, consume carbohydrates at regular intervals to maintain energy levels and delay glycogen depletion. Balancing carbs with hydration is crucial. Post-exercise, prioritize glycogen replenishment with a carb-rich meal or snack to aid recovery. Tailor your approach based on the duration and intensity of your endurance activity to ensure you have the energy reserves needed to go the distance and achieve your performance goals. Glycogen optimization is a key pillar of endurance success.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Carbohydrates are the body’s primary energy source during physical activity, making their efficient utilization essential for sustained performance and endurance.

Consume a balanced meal or snack rich in carbohydrates 1-3 hours before exercise to ensure a readily available energy source for your muscles.

Easily digestible carbohydrates, like those found in energy gels or sports drinks, can help maintain energy levels and stave off fatigue during longer workouts.

Proper hydration is crucial, as even mild dehydration can hinder carbohydrate utilization and diminish performance.

Replenishing glycogen stores with a carbohydrate-rich meal or snack after exercise supports recovery and helps prepare your body for future workouts, enhancing carbohydrate utilization during exercise.

The post How Can I Improve My Body’s Utilization Of Carbohydrates During Exercise appeared first on Trifocus Fitness Academy.

What Is The Difference Between Food Allergies And Food Intolerances?

Bronwen — Fri, 22 Sep 2023 05:00:34 +0000

In the world of dietary health and wellness, understanding how our bodies react to the foods we consume is of paramount importance. Food allergies and food intolerances are two terms often used interchangeably, but they represent distinct physiological responses with significant implications for our well-being. While both can lead to discomfort and various symptoms, their underlying mechanisms, triggers, and consequences differ substantially.

In this article, we will delve into the intricate realm of allergies and food intolerances, shedding light on the key differences between them. By the end, you will have a clear understanding of these distinct reactions and be better equipped to make informed dietary choices that promote your overall health and vitality.

Understanding Food Allergies

Understanding food allergies is crucial for maintaining health and safety. Food allergies are adverse immune reactions to specific proteins in foods, often causing symptoms ranging from mild itching and digestive discomfort to severe, life-threatening anaphylaxis. These reactions occur when the immune system mistakenly identifies a harmless substance as harmful. Common allergenic foods include nuts, shellfish, eggs, and dairy. Diagnosis involves various tests, such as skin prick tests and blood tests, while treatment primarily revolves around allergen avoidance. Education on reading food labels and recognizing hidden allergens is vital for affected individuals. With proper understanding, individuals with allergies can lead fulfilling, allergen-free lives.

Exploring Food Intolerances

Exploring food intolerances is an essential journey for individuals seeking to decipher the complexities of their digestive health. Unlike food allergies, which involve the immune system, food intolerances stem from difficulties in digesting certain components of foods, typically carbohydrates or proteins. Symptoms of food intolerance can manifest as gastrointestinal discomfort, including bloating, gas, diarrhoea, or stomach cramps, and may extend to headaches or skin issues.

One of the most common forms of food intolerance is lactose intolerance, where the body lacks the enzyme needed to digest lactose, the sugar in dairy products. Gluten intolerance, known as non-celiac gluten sensitivity, is another prevalent example, where individuals experience digestive distress without having celiac disease.

Identifying specific intolerances often requires a meticulous process of elimination diets or medical testing. Managing food intolerances involves tailoring one’s diet to avoid trigger foods and, in some cases, using digestive aids like enzyme supplements.

Exploring food intolerances is an individualized journey, and understanding one’s body’s unique responses to different foods is key to achieving digestive comfort and overall well-being.

The Role Of Allergic Reactions

The role of allergic reactions in our bodies is a complex and vital aspect of our immune defence system. Allergic reactions occur when our immune system misidentifies harmless substances, such as proteins in certain foods, as potential threats. In response, the immune system releases chemicals like histamines to combat what it perceives as invaders.

While this immune response is intended to protect us, it often leads to a range of uncomfortable or dangerous symptoms. These can include itching, hives, swelling, respiratory distress, and, in severe cases, anaphylaxis, a life-threatening condition.

Understanding the role of allergic reactions is crucial for managing allergies effectively. Diagnosis through allergy testing helps pinpoint specific triggers, enabling individuals to take precautions and carry life-saving medications like epinephrine in the case of severe reactions. With proper awareness and precautions, individuals with allergies can lead fulfilling lives while minimizing the risks associated with their immune system’s unique responses.

Impact On The Immune System Response

The impact on the immune system response in the context of food allergies and intolerances is a fundamental aspect of understanding these conditions. Food allergies trigger an exaggerated immune response, where the immune system perceives certain proteins in foods as threats. This prompts the release of immune mediators, such as histamines, causing various symptoms. The immune system’s overreaction can lead to severe consequences, making allergies potentially life-threatening.

Conversely, food intolerances primarily involve the digestive system. While they don’t provoke the immune system in the same way as allergies, intolerances can still generate discomfort. For instance, lactose intolerance results from the body’s inability to digest lactose due to insufficient enzymes, affecting the digestive process without invoking the immune system.

Appreciating the distinct impacts on the immune system response is pivotal for accurate diagnosis and management. Allergy management involves allergen avoidance and, in severe cases, carrying epinephrine. In contrast, food intolerance management often revolves around dietary modification or enzyme supplements. Understanding these differences empowers individuals to address their specific dietary needs effectively and navigate the complexities of their immune responses.

Identifying Digestive Symptoms

Identifying digestive symptoms associated with food allergies and intolerances is essential for both diagnosis and overall well-being. These symptoms often serve as crucial indicators of underlying issues. In the case of food intolerances, individuals may experience bloating, gas, diarrhoea, abdominal pain, or cramps after consuming trigger foods. Identifying patterns of discomfort and keeping a food diary can help pinpoint specific culprits.

Food allergies, on the other hand, can manifest with symptoms such as nausea, vomiting, diarrhoea, hives, itching, or even life-threatening anaphylaxis. Prompt recognition of these symptoms is crucial to prevent severe reactions.

Clear communication with healthcare professionals and allergists is vital for accurate diagnosis. Identifying digestive symptoms not only aids in determining the presence of food allergies or intolerances but also guides personalized dietary adjustments to ensure optimal digestive health and overall quality of life.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Food allergies are triggered by the body’s immune system reacting to specific proteins in foods, while food intolerances result from difficulties in digesting certain food components, such as carbohydrates or proteins.

Food allergies often lead to immediate and potentially severe symptoms like hives, swelling, and anaphylaxis. Food intolerances typically cause delayed digestive symptoms such as bloating, gas, or diarrhoea.

No, food intolerances do not typically progress to become food allergies. These are distinct physiological reactions with different underlying mechanisms.

Food allergies are diagnosed through allergen-specific tests like skin prick tests and blood tests, while food intolerances are typically identified through elimination diets, food diaries, and sometimes medical testing.

Food allergies are managed through allergen avoidance, and individuals may carry epinephrine for emergency treatment. Food intolerances are managed by avoiding trigger foods and, in some cases, using digestive aids like enzyme supplements.

The post What Is The Difference Between Food Allergies And Food Intolerances? appeared first on Trifocus Fitness Academy.

Are There Specific Nutrition Guidelines To Complement Suspension Training Workouts?

Bronwen — Fri, 08 Sep 2023 05:00:45 +0000

Embarking on a journey of fitness often involves a multi-faceted approach. For those who have embraced suspension training as a dynamic and effective means to build strength, flexibility, and endurance, the question of nutrition invariably arises. How can dietary choices complement and enhance the effects of suspension training workouts? Are there specific nutrition guidelines tailored to this unique form of exercise?

In this comprehensive exploration, we delve into the symbiotic relationship between nutrition and suspension training. Beyond the rigors of physical exertion, it’s crucial to understand that what you eat can significantly impact the outcomes of your fitness endeavours. As we unravel the intricacies of nutrition guidelines designed to amplify the benefits of suspension training, you’ll gain insights into how to optimize your dietary choices. Whether you’re a seasoned suspension training enthusiast or new to this form of exercise, this article is your guide to achieving peak performance and recovery through the power of proper nutrition. Let’s embark on this enlightening journey to discover how to harness the full potential of suspension training with the right dietary strategies.

Optimizing Performance: Nutrition Guidelines For Suspension Training

Optimizing performance through proper nutrition is essential for anyone engaged in suspension training. Nutrition guidelines tailored to this dynamic exercise regimen can significantly impact your results. To excel in suspension training, you need adequate energy, nutrients, and hydration. Prioritize a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats to fuel your workouts effectively. Hydration is paramount, as sweat loss during intense sessions can be substantial. Additionally, consider nutrient timing, ensuring you have a pre-workout snack or meal for energy and post-workout nutrition for recovery. By following these nutrition guidelines, you’ll elevate your performance, reduce the risk of fatigue or injury, and maximize the benefits of suspension training.

The Synergy Of Nutrition And Suspension Training Workouts

The synergy between nutrition and suspension training workouts is a fundamental aspect of achieving optimal fitness results. While the physical demands of suspension training are evident, it’s the nutritional support that forms the backbone of success. Nutrition plays a dual role: it provides the necessary fuel for your sessions and aids in post-workout recovery.

To harness this synergy effectively, focus on pre-workout nutrition that supplies energy and stamina. Complex carbohydrates, lean proteins, and healthy fats are essential components of a balanced diet, ensuring sustained energy levels during your suspension training routines. Hydration, too, is non-negotiable. Adequate water intake maintains electrolyte balance and helps prevent dehydration during intense workouts.

Moreover, post-workout nutrition plays a pivotal role in recovery. Protein-rich meals or supplements facilitate muscle repair, reducing the risk of soreness and promoting overall strength gains. Embracing this synergy of nutrition and suspension training workouts not only enhances your performance but also contributes to long-term fitness goals, enabling you to realize your full potential in this dynamic exercise regimen.

Fuelling Your Fitness Journey: Diet For Enhanced Suspension Training

Fuelling your fitness journey through a well-structured diet is paramount, especially when it comes to enhancing the effects of suspension training. Suspension training demands a unique combination of strength, stability, and endurance, all of which can be significantly influenced by your dietary choices.

For optimal results, prioritize a diet rich in lean proteins, complex carbohydrates, and healthy fats. Protein aids in muscle repair and growth, supporting the development of strength and endurance required for suspension training exercises. Complex carbohydrates provide the necessary energy for sustained workouts, helping you power through challenging routines with vigour.

Moreover, the role of hydration cannot be overstated. Proper fluid intake is essential to prevent fatigue, cramps, and dehydration during intense suspension training sessions.

By aligning your diet with the demands of suspension training, you not only optimize your physical performance but also contribute to your overall health and fitness journey. A well-fuelled body is a resilient and capable one, ready to conquer the challenges of suspension training and achieve lasting fitness goals.

Unlocking The Potential: Nutrition’s Role In Complementing Workouts

Unlocking your potential in suspension training hinges on recognizing nutrition’s vital role in complementing your workouts. The right nutritional strategy can be a game-changer, enhancing your performance, endurance, and recovery. Nutrition fuels your body, providing the energy and nutrients needed to excel in each suspension training session.

Optimal dietary choices, including a balanced intake of carbohydrates, proteins, and fats, can improve muscle strength, endurance, and overall fitness. Additionally, proper hydration ensures that you stay energized and hydrated during rigorous workouts, reducing the risk of fatigue and muscle cramps.

Furthermore, post-workout nutrition aids in muscle recovery and growth, helping you bounce back from intense sessions and build the strength necessary for continued progress. By acknowledging nutrition’s pivotal role in complementing suspension training, you open the door to realizing your full potential in this dynamic and effective fitness regimen.

Eating For Success: Nutrition Strategies For Peak Performance In Suspension Training

Eating for success in suspension training is a strategic approach that can elevate your performance to new heights. Your nutrition choices have a direct impact on your ability to excel in this dynamic and demanding workout regimen. To achieve peak performance, consider specific nutrition strategies tailored to your suspension training goals.

Begin by focusing on macronutrients such as carbohydrates, which provide the energy needed for sustained effort during workouts. Combine them with lean proteins to support muscle repair and growth essential for increased strength and endurance. Healthy fats round out your diet, aiding in overall energy balance and recovery.

Timing matters too. Ensure you have a balanced meal or snack with a mix of carbohydrates and proteins before your workout for sustained energy. Post-workout, prioritize a protein-rich meal to facilitate muscle recovery and reduce soreness.

Hydration is non-negotiable, as it helps maintain energy levels and prevents dehydration during intense sessions. Proper nutrition strategies tailored to suspension training can make the difference between good workouts and extraordinary ones, enabling you to reach your fitness peak effectively and sustainably.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Nutrition is crucial for fuelling your body, providing energy, supporting muscle growth, and aiding recovery—key factors for optimizing performance in suspension training.

Yes, individuals involved in suspension training should prioritize a balanced diet rich in carbohydrates, proteins, and healthy fats. Proper hydration is also essential.

A pre-workout meal or snack that includes carbohydrates for energy and proteins for muscle support is recommended. Examples include oatmeal with Greek yogurt or a banana with almond butter.

Post-workout nutrition with an emphasis on protein helps repair and rebuild muscles, reducing soreness and aiding in recovery after intense suspension training workouts.

Yes, inadequate nutrition can lead to fatigue, decreased performance, and slower progress in suspension training. Proper nutrition is essential to achieving optimal results.

The post Are There Specific Nutrition Guidelines To Complement Suspension Training Workouts? appeared first on Trifocus Fitness Academy.

What Are The Benefits Of Taking Probiotics For Gut Health In Athletes?

Bronwen — Wed, 06 Sep 2023 05:00:55 +0000

In the pursuit of peak athletic performance, athletes often focus on training regimens, nutrition plans, and recovery strategies. Yet, one essential aspect that’s gaining increasing recognition is the role of health in overall well-being and athletic prowess. The symbiotic relationship between a healthy gut and optimal physical performance cannot be understated. Enter the world of probiotics – these live microorganisms have emerged as potential game-changers for sportspeople looking to harness the power of their digestive system to enhance their performance.

In this article, we delve into the remarkable benefits that good microbes offer to athletes’ health. From improved nutrient absorption to strengthened immunity and reduced inflammation, we’ll uncover how these microscopic allies can contribute to better athletic performance and overall wellness.

Understanding Probiotics: How They Benefit Athletes

Probiotics, often referred to as “good bacteria,” are microscopic powerhouses that play a crucial role in maintaining gut health, and their benefits extend far beyond digestion. For sportspeople, these tiny organisms offer a unique advantage. By fostering a balanced gut microbiome, great bacteria promote efficient nutrient absorption, enabling sportspeople to extract the maximum energy and nutrients from their diets. Additionally, great bacteria contribute to a robust immune system, essential for sportspeople facing intense training regimens. Furthermore, these beneficial bacteria aid in reducing inflammation, a common hurdle athletes face due to rigorous workouts. Understanding the multifaceted benefits of good bacteria unveils their potential to elevate athletic performance through enhanced gut health.

Nurturing Gut Health For Athlete’s Well-Being

Nurturing optimal health is paramount for athletes seeking holistic well-being and peak performance. The intricate ecosystem of the gut, comprising diverse microorganisms, plays a pivotal role in digestion, nutrient absorption, and immune function. Sportspeople subject their bodies to strenuous physical demands, making the efficient breakdown and absorption of nutrients a crucial factor in maintaining energy levels and supporting recovery. Probiotics, with their ability to balance the gut microbiome, contribute to a harmonious environment that aids in digestion and nutrient utilization. This not only optimizes physical performance but also bolsters the body’s resilience against infections and illnesses. The well-being of sportspeople hinges on a well-functioning gut, making the incorporation of great bacteria into their regimen a strategic choice that can lead to enduring vitality and improved athletic achievements.

Prioritizing Athletes’ Digestive Wellness Through Probiotics

Prioritizing the digestive wellness of sportspeople is integral to their overall health and performance. The rigors of training, along with the need for optimal nutrient absorption, highlight the significance of a well-functioning digestive system. Good bacteria, the beneficial microorganisms found in certain foods and supplements, offer a pathway to enhance health. By promoting a balanced gut microbiome, probiotics contribute to improved digestion, efficient nutrient absorption, and bolstered immune function. Sportspeople can harness the power of probiotics to ensure that their bodies are primed for maximum performance and rapid recovery. The symbiotic relationship between health and athletic achievement underscores the importance of incorporating probiotics into the regimen of every dedicated athlete.

Microbiome Support: Enhancing Athletic Performance With Good Microbes

Microbiome support through the integration of good bacteria has emerged as a promising avenue for enhancing athletic performance. The delicate balance of the gut microbiota plays a pivotal role in overall health, and for athletes, this equilibrium can significantly influence physical well-being and stamina. Good microbes contribute to a diverse and robust microbiome, fostering an environment that aids nutrient absorption, reduces inflammation, and bolsters immune function. By optimizing the gut microbiota, sportspeople may experience improved energy levels, reduced gastrointestinal distress, and enhanced recovery times. This microbiome-focused approach aligns with the evolving understanding of how holistic health contributes to peak performance. Embracing probiotics as a fundamental component of an athlete’s routine can potentially yield far-reaching benefits, reinforcing the critical connection between health and athletic excellence.

Probiotics As Performance-Enhancing Supplements For Sportspeople

Good microbes have transcended their traditional role as gut health boosters to emerge as potential performance-enhancing supplements for athletes. Beyond aiding digestion, these beneficial microorganisms exert influence on systemic functions that directly impact an athlete’s prowess. Enhanced nutrient absorption facilitated by a well-balanced gut microbiome can lead to improved energy utilization during training and competition. Furthermore, good microbes’ role in mitigating inflammation supports quicker recovery and reduced muscle soreness. By fostering a resilient immune system, these supplements contribute to fewer disruptions in training schedules due to illness. As sportspeople increasingly seek comprehensive ways to optimize their physical abilities, the incorporation of probiotics into their regimen represents a progressive step towards holistic performance improvement.

The integration of probiotics into sportspeople’s routines represents a groundbreaking stride towards holistic well-being and peak performance. As the understanding of the symbiotic relationship between gut health and athletic excellence deepens, athletes are embracing good bacteria as essential allies in their journey. From enhancing nutrient absorption and reducing inflammation to fortifying the immune system, good microbes offer a multidimensional approach to elevating athletic prowess. The remarkable benefits they bring extend beyond the confines of digestion, permeating into every facet of an athlete’s journey – from training to competition to recovery. With good microbes as an integral part of their regimen, sportspeople are poised to unlock their full potential and redefine the boundaries of success in the dynamic world of sports.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Probiotics are live microorganisms, often referred to as “good bacteria,” that provide various health benefits when consumed in adequate amounts.

Good microbes help maintain a healthy balance of gut microbes, promoting digestion, nutrient absorption, and supporting the overall health of the gastrointestinal tract.

Athletes put their bodies under significant physical stress, and a balanced gut microbiome aids in efficient nutrient absorption, energy production, and immune system function.

While not a direct performance enhancer, a healthy gut positively influences overall well-being. Enhanced nutrient absorption and reduced inflammation from good microbes can indirectly support athletic performance.

Probiotic strains such as Lactobacillus and Bifidobacterium have shown potential benefits for athletes due to their positive effects on digestion, immune function, and overall health.

The post What Are The Benefits Of Taking Probiotics For Gut Health In Athletes? appeared first on Trifocus Fitness Academy.

Can Personal Trainers Give Nutrition Advice?

Bronwen — Wed, 02 Aug 2023 05:00:31 +0000

In the pursuit of achieving a healthier and fitter lifestyle, many individuals turn to personal trainers for expert guidance and support. These dedicated fitness professionals play a pivotal role in helping clients reach their wellness goals through personalized workout plans and motivation. However, a burning question often arises: “Can Personal Trainers Give Nutrition Advice?” As the significance of nutrition in overall fitness becomes increasingly evident, individuals seek comprehensive guidance that includes dietary recommendations.

What Is The Role Of Personal Trainers In Providing Nutrition Advice?

The role of personal trainers in offering nutrition advice is multifaceted and essential in promoting overall health and fitness. While trainers are not registered dietitians, they possess valuable knowledge about nutrition and its impact on fitness goals. They can offer general dietary guidance, educate clients on balanced eating habits, and recommend meal planning strategies that complement their workout routines. Personal trainers help clients understand the importance of proper nutrition in achieving fitness objectives, such as weight loss, muscle gain, or improved athletic performance. They emphasize the significance of fuelling the body with the right nutrients and making sustainable lifestyle changes for long-term success. By integrating nutrition advice with personalized workout plans, trainers empower clients to lead healthier lives and reach their fitness milestones.

How Fitness Professionals Can Offer Dietary Guidance

Fitness professionals play a crucial role in offering dietary guidance to their clients as part of a comprehensive approach towards achieving optimal health and fitness. While they may not be licensed dietitians, they possess a solid understanding of nutrition principles and the impact of dietary choices on fitness goals. Fitness professionals can educate clients about the importance of balanced nutrition in supporting their workouts, enhancing energy levels, and promoting overall well-being. They often provide general nutrition advice, emphasizing the significance of consuming nutrient-dense foods and staying hydrated.

Additionally, fitness professionals can assist clients in setting realistic and achievable nutrition goals, tailored to individual needs and preferences. They may recommend meal planning strategies, portion control techniques, and offer healthy recipe ideas. By working closely with clients, fitness professionals can monitor progress, identify dietary challenges, and make necessary adjustments to ensure clients are on the right track towards their fitness objectives. The integration of dietary guidance with personalized fitness training fosters a holistic approach to health, empowering clients to make very positive lifestyle changes and achieve lasting results.

Integrating Nutrition Advice Into Health And Wellness Programs

Integrating nutrition advice into health and wellness programs is a key aspect of empowering individuals to achieve their fitness goals and enhance overall well-being. By incorporating personalized nutrition guidance, health and wellness programs can address the crucial link between diet and exercise in promoting optimal health. Whether it’s weight management, muscle gain, or improving energy levels, nutrition plays a fundamental role. Nutrition advice within these programs focuses on educating individuals about balanced eating, portion control, and making healthier food choices. It helps participants develop sustainable habits that complement their fitness routines and support long-term success. By embracing a holistic approach to health, integrating nutrition advice into health and wellness programs creates a solid foundation for improved physical performance and a healthier lifestyle.

The Benefits Of Seeking Nutrition Guidance From Certified Personal Trainers

Seeking nutrition guidance from certified fitness trainers offers an array of benefits which can significantly enhance your overall health and fitness journey. These professionals possess in-depth knowledge of nutrition science, enabling them to provide evidence-based advice tailored to your specific needs and goals. With their expertise, they can design personalized meal plans that complement your workout routine and optimize your results. Moreover, certified personal trainers can help you navigate through conflicting nutrition information, ensuring you make informed choices about your diet.

By working with a certified personal trainer, you gain valuable insights into portion control, balanced nutrition, and mindful eating habits, fostering a positive relationship with food. They offer continuous support, accountability, and motivation, empowering you to stay committed to your nutrition goals. Beyond weight management, proper nutrition can improve energy levels, enhance recovery, and boost overall well-being.

Ultimately, the collaboration between personal trainers and nutrition guidance provides a comprehensive and holistic approach to achieving fitness goals and overall well-being. While personal trainers may not be registered dietitians, their knowledge and expertise in nutrition enable them to offer valuable advice and support. By integrating nutrition guidance into fitness training and health and wellness programs, individuals can cultivate healthy eating habits that complement their physical activities and lead to lasting results. Seeking nutrition advice from certified personal trainers offers numerous benefits, from personalized meal planning to accountability and motivation. Embracing this partnership fosters a positive and transformative experience, empowering individuals to lead healthier, more fulfilling lives. With the guidance of certified personal trainers, individuals can unlock their full potential and also embark on a journey of improved health, fitness, and happiness.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Yes, personal trainers can offer general nutrition advice and guidance as part of their comprehensive approach to fitness. While they are not registered dietitians, they possess knowledge about nutrition principles and their impact on achieving fitness goals.

Certified personal trainers can design personalized meal plans that complement clients’ workout routines and fitness objectives. However, it’s important to note that meal plans should be within the scope of general nutrition guidance and not tailored for specific medical conditions.

Personal trainers can educate clients about balanced eating habits, portion control, as well as making healthier food choices. They can also provide tips on meal preparation, healthy snacking, and staying hydrated to support overall well-being.

Yes, many personal trainers incorporate nutrition advice into their fitness training programs. By addressing the link between diet and exercise, they create a holistic approach to health, optimizing clients’ results and overall performance.

For specific medical conditions or complex dietary needs, people are advised to seek guidance from a registered dietitian. Dietitians are qualified to provide tailored nutrition plans based on individual health requirements.

The post Can Personal Trainers Give Nutrition Advice? appeared first on Trifocus Fitness Academy.

Are There Any Specific Nutrition Considerations For Young Athletes?

Bronwen — Tue, 13 Jun 2023 05:00:02 +0000

Proper nutrition plays a vital role in supporting the growth, development, and athletic performance of young athletes. Their nutritional requirements differ from those of adults due to their unique growth and activity patterns. This article will discuss specific nutrition considerations for young athletes, highlighting the importance of balanced meals, hydration, nutrient timing, and addressing common challenges they may face.

Balanced Meals For Energy And Nutrient Needs

Young athletes require balanced meals that provide adequate energy and essential nutrients. Emphasize a variety of whole foods, including fruits, vegetables, whole grains, lean proteins as well as healthy fats. Carbohydrates are particularly important as they serve as the primary fuel source for physical activity and support optimal brain function.

Sufficient Caloric Intake

Growing athletes have higher energy needs than their sedentary counterparts. It’s crucial to ensure they consume enough calories to support growth, daily activities, and sports participation. However, individual energy requirements may vary based on factors such as age, body size, and activity level. Consulting with a registered dietitian can help determine appropriate caloric needs for young athletes.

Hydration For Performance And Safety

Proper hydration is essential for young athletes to maintain performance and prevent dehydration. Encourage them to drink fluids before, during, and after exercise. Water is generally the best choice for most activities, but for intense or prolonged exercise, sports drinks may be beneficial to replenish electrolytes. Teach them to recognize signs of dehydration and the importance of drinking fluids regularly.

Nutrient Timing For Optimal Performance

Timing nutrient intake around exercise can enhance performance and recovery. Encourage young athletes to consume a balanced snack or meal containing carbohydrates and protein before and after training or competition. This helps provide energy, support muscle repair, and replenish glycogen stores. Examples include a banana with yogurt, whole grain toast with nut butter, or a turkey sandwich on whole wheat bread.

Adequate Protein For Muscle Development

Protein is key for muscle growth and repair. Young athletes should consume sufficient protein to support their physical demands. Great sources of protein incorporate lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based sources like tofu and quinoa. Aim for a balance of protein throughout the day, including in each meal and snack.

Nutrient-Dense Snacks For Sustained Energy

Snacks play an important role in meeting the increased energy requirements of young athletes. Opt for nutrient-dense snacks that provide a combination of carbohydrates, protein, and healthy fats. Examples include Greek yogurt with berries, trail mix with nuts and dried fruits, whole grain crackers with cheese, or a fruit smoothie with added protein.

Addressing Common Challenges

Young athletes often face challenges such as limited time for meals, frequent training sessions, and peer influence on food choices. Encourage them to plan and prepare meals in advance, prioritize nutrient-dense foods, and make smart choices when eating out. Educate them about the impact of nutrition on performance and emphasize the importance of making balanced food choices.

Bone Health And Calcium Intake

Building strong bones during adolescence is crucial for long-term health. Adequate calcium intake is essential, along with vitamin D for calcium absorption. Encourage the consumption of calcium-rich foods such as milk, yogurt, cheese, fortified plant-based milk, leafy greens, and calcium-fortified products. If needed, a calcium supplement may be recommended.

Monitoring Weight And Body Composition

Weight-related concerns may arise among young athletes, particularly those involved in sports with weight classes or aesthetic demands. Promote a healthy body image and focus on performance, strength, and overall well-being rather than weight alone. Encourage the adoption of balanced eating habits and discourage extreme dietary measures or restrictive eating patterns.

Education And Professional Guidance

Education is key in helping young athletes understand the importance of nutrition for their health and performance. Consider involving a registered dietitian who specializes in sports nutrition to provide personalized guidance and support. They can help create individualized meal plans, address specific concerns, and monitor nutritional status to optimize performance.

Young athletes have specific nutrition considerations to support their growth, development, and athletic performance. Providing balanced meals, promoting hydration, timing nutrient intake, ensuring adequate protein, addressing challenges, promoting bone health, monitoring weight and body composition, and seeking professional guidance are essential for their overall health and success in sports. By prioritizing proper nutrition, young athletes can enhance their performance, support optimal growth, and establish healthy habits for a lifetime.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Young athletes should focus on consuming balanced meals that include carbohydrates, proteins, healthy fats, vitamins, and minerals. Adequate intake of these nutrients supports growth, energy production, muscle development, and overall health.

Hydration is crucial for young athletes to maintain performance and prevent dehydration. They should be encouraged to drink fluids before, during, and after exercise and recognize the signs of dehydration. Water is generally the best choice, but sports drinks may be beneficial during intense or prolonged activities.

Young athletes require adequate protein for muscle growth and repair. Excellent sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based sources like tofu and quinoa. It’s important to include protein in each meal and snack throughout the day.

Building strong bones during adolescence is crucial. Young athletes should focus on consuming calcium-rich foods such as milk, yogurt, cheese, leafy greens, and calcium-fortified products. Sufficient vitamin D intake is also important for calcium absorption. In some cases, a calcium supplement may be recommended.

Young athletes can overcome challenges by planning and preparing meals in advance, prioritizing nutrient-dense foods, and making smart choices when eating out. They should understand the impact of nutrition on performance and prioritize balanced food choices even in busy schedules.

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How Can Nutrition Affect Energy Levels And Combat Fatigue?

Bronwen — Mon, 12 Jun 2023 05:00:18 +0000

Maintaining optimal energy levels is crucial for overall well-being and productivity. Nutrition plays a significant role in providing the necessary fuel for the body and combating fatigue. This article explores the impact of nutrition on energy levels and provides practical tips to combat fatigue through proper dietary choices.

Understanding Energy And Fatigue

Energy is the fuel that powers our bodies, and fatigue can have various causes. Inadequate sleep, stress, and poor nutrition contribute to fatigue. Acute and chronic fatigue are differentiated, with the latter being a persistent state of tiredness.

Macronutrients And Energy

Carbohydrates are the body’s primary source of energy. Complex carbohydrates provide sustained energy release. Proteins support energy production and muscle repair. Healthy fats are quite essential for overall well-being and energy provision.

Micronutrients And Energy

B vitamins play a very important part in energy metabolism and converting food into energy. Iron carries oxygen to cells for energy production, while magnesium supports energy production and stress management. Other micronutrients, such as vitamin C and Coenzyme Q10, also impact energy levels.

Hydration And Energy

Proper hydration is vital for maintaining energy levels. Dehydration can lead to fatigue and decreased cognitive function. Tips for staying adequately hydrated throughout the day are provided.

Balancing Meals For Sustained Energy

Balanced meals are essential for sustained energy. The glycaemic index/load concept is explained, emphasizing the impact of food choices on energy levels. Tips for creating balanced meals that include a combination of macronutrients are provided.

Lifestyle Factors For Energy Optimization

Regular exercise boosts energy levels by improving circulation and enhancing overall well-being. Enough sleep and stress management are crucial for optimal energy. Tips for creating a healthy lifestyle that supports sustained energy are shared.

Nutrition plays a central role in maintaining optimal energy levels and combating fatigue. By making informed dietary choices, incorporating balanced meals, staying hydrated, and adopting a healthy lifestyle, individuals can enhance their energy levels and overall well-being. Prioritizing nutrition and self-care is key to achieving sustained energy throughout the day.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Nutrition provides the fuel necessary for energy production in the body. Consuming a balanced diet that includes macronutrients like carbohydrates, proteins, and healthy fats ensures a steady supply of energy.

Yes, proper nutrition can combat fatigue. Nutrients like B vitamins, iron, magnesium, and vitamin C play key roles in energy production and combating fatigue. A well-balanced diet that includes these nutrients can help alleviate fatigue.

Dehydration can lead to fatigue and decreased energy levels. Staying properly hydrated throughout the day ensures optimal bodily functions, including energy production. Drinking a sufficient amount of water is crucial for maintaining energy levels.

Foods that provide sustained energy include complex carbohydrates like whole grains, lean proteins like poultry and fish, healthy fats such as avocados and nuts, and fruits and vegetables that are very rich in vitamins and minerals.

Lifestyle factors such as regular exercise, adequate sleep, and stress management are essential for maintaining energy levels. Engaging in physical activity, getting enough sleep, and managing stress can support the effects of proper nutrition in combating fatigue and promoting overall energy.

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What Are The Key Nutrients For Promoting Muscle Strength And Endurance?

Bronwen — Wed, 24 May 2023 05:00:53 +0000

Muscle strength and endurance are essential for various activities, including sports performance, fitness training, and overall physical health. To promote and optimize these attributes, it is crucial to provide the body with the necessary nutrients. A well-balanced diet rich in particular nutrients can support muscle development, repair, and overall performance. In today’s article, we will explore the fundamentals nutrients which play a crucial role in promoting muscle strength and endurance and discuss their sources and benefits.

Protein

Protein is often considered the cornerstone nutrient for muscle strength and endurance. It offers the building blocks, amino acids, necessary for muscle tissue repair and growth. Consuming adequate protein supports the recovery process after intense workouts, prevents muscle breakdown, and promotes muscle protein synthesis. Good sources of protein include – among others – lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based sources like tofu and tempeh.

Carbohydrates

Carbohydrates are the primary energy source for muscles during high-intensity activities. They provide readily available fuel to support muscle contractions and sustain endurance. Complex carbohydrates, for example whole grains, fruits, vegetables, and legumes, are ideal choices as they offer a slow and steady release of energy. Adequate carbohydrate intake before exercise can enhance performance and delay fatigue, enabling individuals to perform at their best.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), offer several benefits for muscle health. They possess anti-inflammatory properties, which aid in reducing exercise-induced muscle damage and soreness. Additionally, omega-3 fatty acids can improve blood flow and oxygen delivery to the muscles, enhancing endurance and overall performance. Fatty fish like salmon, mackerel, and sardines, as well as walnuts and flaxseeds, are excellent sources of omega-3 fatty acids.

Vitamin D

Vitamin D is crucial for muscle function and strength. It plays a role in muscle protein synthesis, calcium regulation, and overall muscle performance. Insufficient vitamin D levels have been associated with reduced muscle strength and increased risk of injuries. Exposure to sunlight is the primary source of vitamin D, however it can also be obtained from fortified dairy products, fatty fish, and supplements. Adequate vitamin D levels are particularly important for individuals who have limited sun exposure or live in regions with limited sunlight.

Magnesium

Magnesium is involved in numerous processes within the body, including muscle contractions, energy production, and protein synthesis. It is essential for muscle strength, endurance, and recovery. Magnesium also helps regulate electrolyte balance, which is crucial for proper muscle function. Great sources of magnesium are leafy green vegetables, nuts, seeds, legumes, whole grains, and dark chocolate.

B Vitamins

B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), are essential for energy production and metabolism. They support the conversion of carbohydrates into usable energy and aid in muscle recovery and repair. Lean meats, fish, poultry, eggs, dairy products, legumes, and fortified cereals are very good sources of B vitamins.

Iron

Iron plays a vital role in delivering oxygen to the muscles. It is a component of haemoglobin, which carries oxygen in the blood. Inadequate iron levels can lead to fatigue, reduced endurance, and impaired muscle function. Good sources of iron include lean meats, poultry, fish, legumes, fortified cereals, and dark leafy greens.

Antioxidants

Antioxidants, for example vitamins C and E, help protect muscles from oxidative damage caused by free radicals generated during intense exercise. These molecules can cause inflammation and contribute to muscle fatigue and damage. Including foods rich in antioxidants in your diet can help reduce oxidative stress and support muscle recovery and endurance. Colourful fruits and vegetables, such as berries, citrus fruits, leafy greens, and nuts, are excellent sources of antioxidants.

Creatine

Creatine is natural compound found in small amounts in certain foods, primarily meat and fish. It plays a crucial role in supplying energy to the muscles during high-intensity activities. Supplementing with creatine has been demonstrated to improve muscle strength, power, and endurance, making it beneficial for athletes and individuals engaging in strength training. However, it’s very important to consult with a health-care professional before considering creatine supplementation.

Hydration

While not a specific nutrient, proper hydration is essential for muscle strength and endurance. Water is involved in numerous physiological processes, including muscle function, nutrient delivery, and waste removal. Dehydration can lead to muscle cramps, reduced endurance, and impaired performance. It is crucial to maintain sufficient hydration levels before, during, and after physical activity to support optimal muscle function.

A combination of these key nutrients is crucial for promoting muscle strength and endurance. Incorporating a well-balanced diet that includes protein, carbohydrates, omega-3 fatty acids, vitamins, minerals, and antioxidants can support muscle development, repair, and overall performance. It is important to note that individual nutrient requires may vary based on factors such as age, sex, activity level, and specific goals. Consulting with a registered health-care professional can provide personalized guidance to meet your unique nutritional needs and optimize muscle strength and endurance.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

What role does protein play in promoting muscle strength and endurance?

Protein provides the necessary building blocks (amino acids) for muscle tissue repair and growth, supporting muscle strength and endurance.

Why are carbohydrates important for muscle strength and endurance?

Carbohydrates serve as the primary energy source for muscles during high-intensity activities, supplying the fuel needed for sustained endurance and optimal performance.

How do omega-3 fatty acids contribute to muscle strength and endurance?

Omega-3 fatty acids possess anti-inflammatory properties, aid in reducing muscle damage and soreness, and improve blood flow and oxygen delivery to the muscles, enhancing endurance and performance.

What is the significance of vitamin D for muscle strength and endurance?

Vitamin D plays a role in muscle function, protein synthesis, and calcium regulation, and inadequate levels can lead to reduced muscle strength and increased injury risk.

How does magnesium support muscle strength and endurance?

Magnesium is involved in muscle contractions, energy production, and electrolyte balance, making it essential for muscle strength, endurance, and proper muscle function.

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What Does A Health And Exercise Coach Do?

Bronwen — Tue, 23 May 2023 05:00:47 +0000

A health and exercise coach plays a vital role in supporting individuals in achieving their health and fitness goals. These professionals provide guidance, motivation, and accountability to help clients make positive lifestyle changes and adopt sustainable habits. Their expertise encompasses various aspects of health, including exercise, nutrition, stress management, and overall well-being. Here is a comprehensive overview of what a health and exercise coach does.

Goal Setting And Assessment

A health and exercise coach begins by understanding a client’s specific goals, whether it’s weight loss, improving fitness levels, managing stress, or enhancing overall health. They conduct an initial assessment to evaluate the client’s current health status, lifestyle factors, and any barriers that may hinder progress.

Individualized Exercise Programming

Based on the client’s goals and assessment, a health and exercise coach develops personalized exercise programs. These programs are designed to meet the client’s specific needs, taking into account factors such as fitness level, medical history, preferences, and time availability. Coaches may incorporate a variety of exercises, such as cardiovascular activities, strength training, flexibility exercises, and functional movements.

Nutritional Guidance

A crucial aspect of a health and exercise coach’s role is providing guidance on nutrition. They help clients develop a balanced and sustainable eating plan that aligns with their goals. Coaches educate clients on portion control, macronutrient distribution, and the importance of consuming whole, nutrient-dense foods. They may also address specific dietary needs, such as food allergies or intolerances.

Lifestyle Modification

Beyond exercise and nutrition, health and exercise coaches assist clients in making positive lifestyle changes. They address sleep patterns, stress management techniques, and strategies to improve overall well-being. Coaches help clients identify and overcome barriers to success, such as time constraints, lack of motivation, or self-sabotaging behaviours.

Motivation And Accountability

One of the primary roles of a health and exercise coach is to provide ongoing motivation and accountability. They serve as a supportive partner, cheering clients on, celebrating milestones, and providing encouragement during challenging times. Regular check-ins, progress tracking, and goal reassessment help clients stay focused and committed to their health journey.

Education And Empowerment

Health and exercise coaches empower clients by providing education and knowledge. They teach clients about exercise principles, proper form and technique, nutrition basics, and the science behind healthy lifestyle choices. By understanding the “why” behind their actions, clients can make informed decisions and take ownership of their health.

Behaviour Change Strategies

Effective behaviour change strategies are essential for long-term success. Health and exercise coaches employ evidence-based techniques to help clients adopt and maintain healthy habits. They explore underlying motivations, identify potential obstacles, and implement strategies to overcome barriers and sustain positive changes.

Support And Guidance

A health and exercise coach provides continuous support throughout a client’s journey. They offer guidance during challenging situations, provide resources and tools, and adapt programs as needed. Coaches serve as a source of knowledge, inspiration, and encouragement, promoting a positive and empowering relationship.

Monitoring And Evaluation

Regular monitoring and evaluation are crucial components of a health and exercise coach’s role. They track clients’ progress, collect data, and assess the effectiveness of the implemented strategies. By analysing results and feedback, coaches can adjust programs, set new goals, and ensure ongoing progress.

Collaboration With Other Professionals

Health and exercise coaches may collaborate with other healthcare professionals, such as registered dietitians, physical therapists, or psychologists when needed. This interdisciplinary approach ensures comprehensive support and a holistic perspective on the client’s health and well-being.

A health and exercise coach plays a multifaceted role in guiding and supporting individuals to achieve their health and fitness goals. By providing personalized exercise programming, nutritional guidance, behaviour change strategies, motivation, and ongoing support, health and exercise coaches empower clients to make sustainable lifestyle changes. Through education, accountability, and collaboration, they help clients overcome barriers, cultivate healthy habits, and enhance overall well-being. By working closely with clients, health and exercise coaches contribute to the development of healthier lifestyles, increased self-confidence, and improved quality of life.

It is important to note that while health and exercise coaches can provide valuable guidance and support, they are not a substitute for medical professionals. If clients have specific health concerns or conditions, it is urged to consult with a healthcare provider before starting an exercise or nutrition program.

A health and exercise coach plays a pivotal role in helping individuals transform their lives through exercise, nutrition, and lifestyle modifications. Their holistic approach, expertise, and commitment to the well-being of their clients make them valuable partners in the journey towards optimal health and fitness. Whether it’s weight management, stress reduction, or overall wellness, a health and exercise coach can provide the necessary guidance and support to help individuals attain their goals and lead healthier, more fulfilling lives.

Contact Trifocus Fitness Academy

With much focus being placed on health and wellness, it’s no surprise that being a health and wellness coach is a growing profession. To find out more about becoming engaged in this career, please follow this link.

Frequently Asked Questions

What is the job of a health and exercise coach?

A health and exercise coach guides individuals in achieving their health and fitness goals through personalized exercise programming, nutritional guidance, behaviour change strategies, and ongoing support and accountability.

How does a health and exercise coach help clients with their nutrition?

A health and exercise coach provides guidance on establishing a balanced and sustainable eating plan that aligns with clients’ goals. They educate clients on portion control, macronutrient distribution, and the importance of consuming whole, nutrient-dense foods.

How does a health and exercise coach assist clients in behaviour change?

Health and exercise coaches employ evidence-based behaviour change strategies to help clients adopt and maintain healthy habits. They explore motivations, identify obstacles, and implement strategies to overcome barriers and sustain positive changes.

What role does a health and exercise coach play in supporting clients’ exercise routines?

A health and exercise coach develops personalized exercise programs tailored to clients’ goals, fitness levels, and preferences. They provide guidance on proper form, technique, and progression, ensuring clients engage in safe and effective exercise routines.

How does a health and exercise coach provide motivation and accountability?

Health and exercise coaches serve as supportive partners, providing ongoing motivation and accountability. They offer regular check-ins, celebrate milestones, and provide encouragement during challenging times, helping clients stay focused and committed to their health journey.

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How Can I Fuel Myself Properly For Endurance Sports?

Bronwen — Tue, 23 May 2023 05:00:29 +0000

Proper nutrition is crucial for fuelling your body during endurance sports activities. Whether you’re training for a marathon, cycling long distances, or participating in a triathlon, providing your body with the right fuel can optimize performance, enhance endurance, and support recovery. Here are some key considerations and guidelines for fuelling yourself properly for endurance sports.

Understand Energy Needs

Endurance sports require a significant amount of energy. It’s important to understand your individual energy needs based on factors such as body composition, training intensity, and duration of the activity. Consult with a sports nutritionist to determine your specific calorie requirements.

Focus On Carbohydrates

Carbohydrates are the chief fuel source for endurance activities. Prioritize complex carbohydrates such as whole grains, fruits, vegetables, and legumes. They provide sustained energy and help replenish glycogen stores in the muscles. Aim to include carbohydrates in each meal and snack.

Adequate Protein Intake

Protein plays a crucial role in fixing and building muscle tissue. Include lean sources of protein for example poultry, fish, eggs, tofu, or legumes in your diet. Aim for a balance of protein throughout the day to support muscle recovery and maintenance.

Optimize Hydration

Proper hydration is vital for endurance sports. Maintain a consistent fluid intake before, during, and after your activity. Start well-hydrated and monitor your fluid needs during training sessions. Consume water, electrolyte-rich drinks, or sports drinks to replace lost fluids and minerals.

Pre-Exercise Nutrition

Consume a balanced meal or snack 2-3 hours before your endurance activity. This meal should include complex carbohydrates, moderate protein, and a small amount of healthy fats. Avoid high-fibre or high-fat foods that may cause gastrointestinal discomfort during exercise.

Fuelling During Exercise

For prolonged endurance activities, consume easily digestible carbohydrates during exercise to maintain energy levels. This can include energy gels, sports drinks, bananas, or other portable carbohydrate-rich snacks. Your goals is between 30 and 60 grams of carbohydrates per hour, adjusting based on individual tolerance and activity intensity.

Recovery Nutrition

Post-exercise nutrition is crucial for muscle recovery and glycogen replenishment. Consume a mixture of carbohydrates and protein within 30-60 minutes after exercise. This can be in the form of a recovery shake, a balanced meal, or a snack that includes both carbohydrates and protein.

Micronutrient Considerations

Endurance athletes may have increased nutrient needs. Ensure a sufficient intake of vitamins and minerals through a varied and balanced diet. Consider incorporating nutrient-dense foods such as leafy greens, colourful fruits, nuts, seeds, and whole grains.

Individualize Your Approach

Every athlete is unique, and individual needs may vary. Experiment with different foods and timing strategies during training to identify what works best for your body. Keep a food and training log to track your energy levels, performance, and any adverse reactions to certain foods.

Seek Professional Guidance

For personalized advice and tailored nutrition plans, consult with a sports nutritionist who specializes in endurance sports. They can assess your specific needs, create an individualized plan, and address any concerns or questions you may have.

Remember, nutrition is just one component of overall performance. Prioritize sleep, recovery, and training consistency to optimize your endurance sports performance. By fuelling your body properly, you can enhance endurance, sustain energy levels, and promote overall well-being during your training and competitions.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

Why is proper nutrition important for endurance sports?

Proper nutrition fuels your body, provides energy, and supports optimal performance during endurance sports. It enhances endurance, promotes recovery, and helps sustain energy levels throughout the activity.

What role do carbohydrates play in fuelling endurance sports?

Carbohydrates are the chief fuel source for endurance activities. They provide readily available energy and help replenish glycogen stores in the muscles. Prioritize complex carbohydrates like whole grains, fruits, and vegetables for sustained energy.

How can I stay properly hydrated during endurance sports?

Hydration is crucial for endurance sports. Maintain a consistent fluid intake before, during, and after your activity. Consume water, electrolyte-rich drinks, or sports drinks to replace lost fluids and minerals. Monitor your fluid needs and adjust accordingly.

What should I eat before an endurance activity?

Consume a balanced meal or snack 2-3 hours before your endurance activity. Include complex carbohydrates, moderate protein, and a small amount of healthy fats. Avoid high-fibre or high-fat foods that may cause gastrointestinal discomfort during exercise.

How should I recover nutritionally after an endurance activity?

Post-exercise nutrition is vital for muscle recovery and glycogen replenishment. Consume a blend of carbohydrates and protein within 30-60 minutes after exercise. This can be in the form of a recovery shake, a balanced meal, or a snack that includes both carbohydrates and protein.

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How Do Nutritionists Create Meal Plans?

Bronwen — Fri, 12 May 2023 06:00:50 +0000

Creating a personalized meal plan is one of the key services that a nutritionist provides. Meal planning involves the design of a balanced and nutritious diet, which meets the specific needs and goals of the individual. Nutritionists use a variety of methods to create meal plans, including conducting an assessment of the individual’s current diet and lifestyle, analyzing their nutritional needs, and providing education on healthy eating habits. This article will discuss the process that nutritionists use to create meal plans, and how they tailor these plans to meet the needs of each individual.

Assessment

The first step that a nutritionist takes when creating a meal plan is to conduct a comprehensive assessment of the individual’s current diet and lifestyle. This includes gathering information about their eating habits, food preferences, allergies or intolerances, physical activity levels, and any medical conditions that they may have. The assessment is important because it provides the nutritionist with a clear understanding of the individual’s unique dietary needs, and allows them to tailor their meal plan to meet these needs.

Analysis

Once the assessment is complete, the nutritionist analyzes the information gathered to determine the individual’s nutritional needs. This involves calculating their calorie and macronutrient requirements based on their age, gender, height, weight, and activity level. The nutritionist also considers any specific dietary needs or restrictions that the individual may have, such as a low-fat diet for someone with high cholesterol or a low-sodium diet for someone with high blood pressure. The analysis is important because it ensures that the meal plan provides the right balance of nutrients for the individual’s needs.

Education

After completing the assessment and analysis, the nutritionist provides education on healthy eating habits and how to make healthy food choices. This may include information on the food groups, portion sizes, reading nutrition labels, and cooking methods. The nutritionist also discusses the importance of variety and balance in the diet, and encourages the individual to try new foods and experiment with different recipes. Education is a critical component of meal planning because it empowers the individual to make informed choices about their diet and helps to ensure the long-term success of the meal plan.

Design

With all of the information gathered, analyzed, and discussed, the nutritionist then designs a personalized meal plan for the individual. The meal plan includes a variety of foods from all of the food groups, and is designed to meet the individual’s specific nutritional needs and goals. The meal plan may include recipes, portion sizes, and suggested meal times. The nutritionist may also provide guidance on how to make very healthy food choices when eating out, traveling, or attending social events. The meal plan is modified to the individual’s lifestyle, preferences, and goals, and is designed to be sustainable and enjoyable.

Revision

Once the meal plan is implemented, the nutritionist monitors the individual’s progress and revises the plan as needed. This may involve adjusting the portion sizes, adding or removing certain foods, or changing the timing or frequency of meals. The nutritionist may also provide ongoing education and support to help the individual maintain their healthy eating habits and reach their goals. Revision is an important part of the meal planning process because it ensures that the individual’s nutritional needs are continually being met and that the meal plan is effective in achieving their goals.

Creating a personalized meal plan is a key service that nutritionists provide. The process involves assessing the individual’s current diet and lifestyle, analyzing their nutritional needs, providing education on healthy eating habits, designing a personalized meal plan, and revising the plan as needed. Meal planning is a critical component of a healthy lifestyle and can help individuals achieve their health and wellness goals. By working with a nutritionist to create a personalized meal plan, individuals can ensure that they are getting the correct balance of nutrients for their needs, and can develop healthy eating habits that last a lifetime.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritional coach then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

What information do nutritionists need to create a personalized meal plan?

Nutritionists need to gather information about an individual’s current diet and lifestyle, including their eating habits, food preferences, allergies or intolerances, physical activity levels, and any medical conditions. This information allows the nutritionist to tailor the meal plan to meet the individual’s unique dietary needs and goals.

How do nutritionists determine an individual’s nutritional needs?

Nutritionists determine an individual’s nutritional needs by analyzing their calorie and macronutrient requirements based on their age, gender, height, weight, and activity level. The nutritionist also considers any specific dietary needs or restrictions that the individual may have, such as a low-fat diet for someone with high cholesterol or a low-sodium diet for someone with high blood pressure.

What is the role of education in creating a meal plan?

Education is a critical component of meal planning because it empowers the individual to make informed choices about their diet and helps to ensure the long-term success of the meal plan. Nutritionists provide education on healthy eating habits, such as the food groups, portion sizes, reading nutrition labels, and cooking methods, to help individuals make healthy food choices.

How do nutritionists design a personalized meal plan?

After assessing an individual’s current diet and lifestyle, analyzing their nutritional needs, and providing education on healthy eating habits, nutritionists design a personalized meal plan that includes a number of different foods from all of the food groups. The meal plan is adjusted to the individual’s lifestyle, preferences, and goals, and is designed to be sustainable and enjoyable.

How do nutritionists revise meal plans as needed?

Once the meal plan is implemented, nutritionists monitor an individual’s progress and revise the plan as needed. This may involve adjusting the portion sizes, adding or removing certain foods, or changing the timing or frequency of meals. The nutritionist may also provide ongoing education and support to help the individual maintain their healthy eating habits and reach their goals. Revision is an important part of the meal planning process because it ensures that the individual’s nutritional needs are continually being met and that the meal plan is effective in achieving their goals.

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How Can Parents Make Sure That Their Child Is Getting Enough Vitamins And Minerals?

Bronwen — Wed, 10 May 2023 06:00:30 +0000

Parents play a vital role in ensuring that their child is getting enough vitamins and minerals. Proper nutrition is essential for a child’s growth and development, and it can have a significant impact on their overall health and wellbeing. In this article, we’ll discuss some practical tips on how parents can make sure that their child is getting enough vitamins and minerals.

Serve A Balanced Diet

One of the very best ways to ensure that your child is getting sufficient vitamins and minerals is to serve a balanced diet. A balanced diet should include a wide variety of foods from all the main food groups, including fruits, vegetables, whole grains, lean proteins, as well as dairy or dairy alternatives.

Fruits and vegetables are exceptional sources of vitamins and minerals, including vitamin C, vitamin A, folate, and potassium. Whole grains provide fibre, vitamins, and minerals such as iron, magnesium, and B vitamins. Lean proteins, for example chicken, fish, and tofu, offer important nutrients like iron, zinc, and vitamin B12. Dairy products – such as milk and yoghurt – are rich in calcium and vitamin D.

Parents should aim to provide a range of multi-coloured fruits and vegetables, whole grains, lean proteins, as well as dairy or dairy alternatives at each meal to ensure that their child is getting a balanced diet.

Consider A Daily Multivitamin

While a balanced diet is the best way for children to get all the vitamins and minerals they need, it can still be challenging to achieve this. In some cases, parents may consider giving their child a daily multivitamin to help supplement their diet. Multivitamins contain a mixture of vitamins and minerals in a single pill or gummy that can help fill any nutritional gaps in a child’s diet.

However, before giving your child a multivitamin, it’s essential to consult with their paediatrician. While most children can benefit from a daily multivitamin, some children may not need it or may require a specific type of supplement. For example, children with certain medical conditions or who follow restrictive diets may require additional supplements to meet their nutritional needs.

A paediatrician can assess a child’s nutritional status, identify any deficiencies or imbalances, and recommend appropriate supplements. Paediatricians may also suggest a specific type of multivitamin that meets the child’s unique nutritional needs. It’s important to note that not all multivitamins are created equal, and some may contain excessive amounts of certain vitamins or minerals that can be harmful to children.

Parents should also be aware that multivitamins should not be utilised as a substitute for a healthy diet. A well-balanced diet which includes a wide variety of nutrient-rich foods is still the best way for children to get the vitamins and minerals they require. Multivitamins should only be used to supplement a child’s diet when necessary, and under the guidance of a paediatrician.

When choosing a multivitamin, parents should look for a reputable brand that is specifically formulated for children. The label should indicate the age range for which the multivitamin is intended, and the dosage should be right for the child’s age and weight. Parents should also check the ingredients list to make sure the multivitamin does not contain any unnecessary additives, such as artificial colours, flavours, or preservatives.

Parents should also educate themselves on the potential side effects of multivitamins. While most multivitamins are safe for children, a number of children may experience minor side effects, such as nausea or upset stomach. In rare cases, excessive amounts of certain vitamins or minerals can be harmful to children. For example, too much iron may cause constipation, stomach pain, and even iron poisoning in severe cases.

Encourage Healthy Snacking

Snacking can be a great way to provide your child with additional nutrients throughout the day. However, it’s important to make sure that the snacks are healthy and nutritious.

Parents should encourage their child to snack on fruits, vegetables, whole grain crackers, and other healthy options instead of sugary snacks and processed foods. Fruits and vegetables are particularly good choices because they provide vitamins, minerals, and fibre while also being low in calories.

Serve Fortified Foods

A number of foods are fortified with vitamins and minerals to help ensure that children are getting the nutrients they need. For example, many breakfast cereals are fortified with iron and B vitamins, while some brands of milk are fortified with vitamin D.

Parents can look for fortified foods when grocery shopping and make an effort to include them in their child’s diet. However, it’s very important to read the labels carefully to ensure that the fortified foods are low in added sugars as well as other unhealthy ingredients.

Monitor Your Child’s Nutrient Intake

Parents should keep track of their child’s nutrient intake to ensure that they are getting enough essential vitamins and minerals. This can be done by keeping a food diary or using a nutrition tracking app. Parents should aim to provide their child with the suggested daily intake of vitamins and minerals, which can vary depending on their age and gender.

Model Healthy Eating Habits

Parents should model healthy eating habits for their children by eating a balanced diet themselves. Children are more likely to adopt healthy eating habits if they see their parents eating a variety of nutritious foods.

Parents should also make an effort to eat meals together as a family and involve their children in meal planning and preparation. This can help encourage healthy eating habits and create a positive relationship with food.

Consult With A Paediatrician

If parents are concerned that their child is not getting enough vitamins and minerals, they should consult with their child’s paediatrician. A paediatrician can evaluate the child’s nutritional status, identify any deficiencies or imbalances, and recommend appropriate dietary changes or supplements.

During routine check-ups, paediatricians may assess a child’s growth, development, and nutritional status. They may also ask about the child’s dietary habits, preferences, and any symptoms or concerns related to nutrition. Based on this information, the paediatrician may recommend specific foods, food groups, or supplements to address any nutrient deficiencies or imbalances.

Paediatricians may also refer parents to a registered dietitian or nutritionist for more specialized advice and support. Registered dietitians can provide individualized nutrition counselling, meal planning, and education to help parents and children meet their nutritional needs.

In some cases, a child’s nutritional needs may be more complex or require medical intervention. For example, children with certain medical conditions or special needs may require specialized diets, feeding interventions, or supplements. In these cases, paediatricians may work with other healthcare providers, such as a paediatric gastroenterologist or a registered dietitian specializing in paediatric nutrition, to develop a comprehensive nutrition plan for the child.

It’s important for parents to follow their paediatrician’s recommendations and work collaboratively with healthcare providers to ensure their child is getting enough vitamins and minerals. By taking a proactive approach to their child’s nutrition, parents can help support their child’s growth, development, and overall health.

Parents have a critical role in ensuring their child is receiving the necessary vitamins and minerals for proper growth and development. A balanced diet that consists of fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives is a great way to provide essential nutrients. Supplementing the diet with a daily multivitamin and encouraging healthy snacking can help fill in any nutritional gaps. Fortified foods and monitoring nutrient intake can also contribute to a child’s balanced diet. Parents should model healthy eating habits, involve their children in meal planning and preparation, and consult with their child’s paediatrician or – alternatively – a registered dietitian when necessary. By taking a proactive approach to their child’s nutrition, parents can help ensure their child is receiving the proper nutrients for optimal growth, development, and overall health.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you ned to study our Specialised Nutrition Course. Follow this link to find out more.

Frequently Asked Questions

What are some practical tips for parents to ensure that their child is getting enough vitamins and minerals?

Some practical tips include serving a balanced diet, considering a daily multivitamin, encouraging healthy snacking, serving fortified foods, and monitoring their child’s nutrient intake.

What are some examples of foods that are rich in vitamins and minerals?

Fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives are excellent sources of vitamins and minerals.

Why is it very important for parents to monitor their child’s nutrient intake?

It is important to monitor their child’s nutrient intake to ensure that they are getting enough essential vitamins and minerals, which are necessary for their growth, development, and overall health.

When should parents consider giving their child a daily multivitamin?

Parents should consider giving their child a daily multivitamin if their child is not getting sufficient essential vitamins and minerals from their diet, or if recommended by their paediatrician.

What should parents do if they are concerned that their child is not getting enough vitamins and minerals?

Parents should consult with their child’s paediatrician, who can evaluate the child’s nutritional status, identify any deficiencies or imbalances, and recommend appropriate dietary changes or supplements.

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What Are Some Common Myths Or Misconceptions About Sports Nutrition?

Bronwen — Mon, 08 May 2023 06:00:17 +0000

Sports nutrition is a critical component of any athlete’s performance, but there are many misconceptions and myths about what constitutes a healthy diet for athletes. Some of these myths can be dangerous or counterproductive, leading athletes to adopt unhealthy or ineffective eating habits. In this article, we’ll explore some common myths and misconceptions about sports nutrition and provide evidence-based information to help athletes make informed decisions about their diets.

Myth #1: Carbohydrates Are Bad For Athletes

One of the most common misconceptions about sports nutrition is that carbohydrates are bad for athletes. Some people believe that carbohydrates are responsible for weight gain and that a low-carbohydrate diet is necessary for weight loss or improved athletic performance. However, carbohydrates are the primary fuel source for the body during exercise, and a low-carbohydrate diet can lead to decreased energy levels and impaired performance.

Research has consistently shown that a high-carbohydrate diet can improve athletic performance by providing the body with the energy it needs to perform at a high level. According to research done by International Society of Sports Nutrition, athletes should aim to consume 6-10 grams of carbohydrates for every single kilogram of your body weight every day to optimize performance. This can include whole grains, fruits, vegetables, and other sources of complex carbohydrates.

Myth #2: Protein Supplements Are Necessary For Muscle Growth

Protein supplements have become more and more popular among athletes and fitness enthusiasts who are seeking to improve their muscle growth and recovery. However, there is a common misconception that protein supplements are necessary for muscle growth. In reality, most athletes can get all the protein they need from whole food sources such as chicken, fish, eggs, and beans.

While protein is an essential macronutrient for muscle growth and repair, eating too much protein can actually be harmful to the body. Excess protein can lead to dehydration, calcium loss, and impaired kidney function. Research has consistently shown that protein supplements are not necessary for muscle growth and that consuming protein from whole food sources is the best way to meet one’s daily protein needs.

Athletes should aim to eat 1.2-2 grams of protein per kilogram of your body weight very day from whole food sources. This can be easily achieved through a balanced diet that includes lean meats, fish, eggs, dairy products, beans, nuts, and seeds.

One of the main advantages of consuming protein from whole food sources is that they contain other types of essential nutrients that are important for overall health and athletic performance. For example, lean meats and fish are rich in iron, which is important for oxygen transport in the body. Eggs contain choline, which is very important for brain health and development. Beans are rich in fibre, which helps to promote digestive health and prevent chronic diseases.

Moreover, whole foods are usually less expensive than protein supplements, making them a more cost-effective option for athletes who are on a budget. While protein supplements can be convenient and portable, they are often more expensive than whole food sources, and they do not provide the same benefits as consuming protein from whole foods.

Myth #3: Fats Should Be Avoided In A Sports Diet

Another common myth about sports nutrition is that fats should be avoided in a sports diet. Some people believe that fat is responsible for weight gain and that a low-fat diet is necessary for optimal athletic performance. However, fats are an essential macronutrient that plays many critical roles in the body, including energy production and hormone regulation.

Research has shown that a very moderate intake of healthy fats, such as those which are found in nuts, seeds, avocados, and fatty fish, can actually improve athletic performance and overall health. Athletes should aim to consume 20-35% of their daily calories from healthy fats.

Myth #4: Supplements Are A Magic Bullet For Improved Performance

In the world of sports and athletics, many athletes are looking for an edge to improve their performance. One common misconception is that supplements are a magic bullet for improved performance. Athletes often turn to supplements like creatine, caffeine, or beta-alanine in hopes of gaining an advantage, but the research on these supplements is mixed.

While some supplements have been shown to have a modest effect on athletic performance, the truth is that most supplements are not necessary for optimal performance and can be potentially harmful. Some supplements can cause dehydration, electrolyte imbalances, and impaired kidney function. In fact, research has shown that a well-balanced diet of whole foods is often enough to meet an athlete’s nutritional needs.

Supplements should never be viewed as a replacement for a healthy diet. The most important thing an athlete can do to improve their performance is to consume a balanced diet of whole foods, including a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide the body with the essential nutrients that it needs to perform at its best.

There are certain situations where supplements may be beneficial, but only when used under the guidance of a qualified healthcare professional. For example, athletes who follow a vegetarian or vegan diet may need to supplement with certain nutrients, such as vitamin B12 or iron, to ensure they are meeting their nutritional needs. Additionally, some athletes may benefit from supplements to address a specific deficiency or health condition.

When it comes to supplement use, it’s important to understand that more is not always better. Taking excessive amounts of supplements can lead to adverse effects and may even harm the body. For example, excessive caffeine intake can cause dehydration, heart palpitations, and anxiety. Creatine supplementation, while generally safe, can cause gastrointestinal distress and muscle cramps in some individuals.

The bottom line is that supplements should never be viewed as a quick fix or a substitute for a well-balanced diet of whole foods. The best way for athletes to achieve optimal performance is to focus on consuming a nutrient-dense diet and getting adequate rest and recovery.

Athletes should also be aware that supplements are not regulated in the same manner as medications, which means that there is no promise of their safety or effectiveness. Before starting any supplement regimen, athletes should consult with a qualified healthcare professional who can provide guidance on safe and effective supplement use.

Myth #5: Drinking More Water Is Always Better

Hydration is an essential component of sports nutrition, and athletes should be aware of their fluid needs during exercise. The American Council on Exercise mentions that athletes should drink between 17 and 20 ounces of water 2-3 hours before exercise and continue to drink between 7 and 10 ounces every 10-20 minutes during exercise. However, athletes should also be aware of the risks of overhydration and should not consume excessive amounts of water.

Hyponatremia is a potentially dangerous condition that can occur when athletes drink too much water without adequate sodium intake. This can dilute the sodium concentration in the blood, leading to a variety of symptoms ranging from mild to severe. Mild symptoms include nausea, headaches, and fatigue, while severe symptoms can include seizures, coma, and death.

To prevent hyponatremia, athletes should be aware of their sodium intake and aim to consume a balanced diet that includes adequate amounts of sodium. In addition, athletes should monitor their fluid intake and drink enough water to stay hydrated without overdoing it. If symptoms of hyponatremia occur, athletes should seek medical attention immediately.

It is crucial for athletes to separate fact from fiction when it comes to sports nutrition. There are many common myths and misconceptions regarding what constitutes a healthy diet for athletes, and believing in these myths can be dangerous and counterproductive. Athletes should aim to eat a balanced diet that includes complex carbohydrates, healthy fats, and adequate protein from whole food sources. Supplements should be utilised with caution and under the guidance of a healthcare professional.

Finally, hydration is crucial for athletic performance, but overhydration can be harmful, and athletes should be aware of their fluid intake and aim to drink enough water to stay hydrated without overdoing it. By following evidence-based guidelines and seeking guidance from qualified professionals, athletes can optimize their nutrition and boost their performance on the field or court.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

What is the misconception about carbohydrates in sports nutrition?

The common myth is that carbohydrates are bad for athletes and are responsible for weight gain, whereas in reality, they are the primary fuel source for the body during exercise and can improve athletic performance.

Is it necessary to take protein supplements for muscle growth?

No, it is a common misconception that protein supplements are necessary for muscle growth. Athletes are able to get all the protein they need from whole food sources like chicken, fish, eggs, and beans.

Should fats be avoided in a sports diet?

No, another misconception is that fats should be avoided in a sports diet. Fats are an essential macronutrient that plays many important roles in the body, including energy production and hormone regulation.

Are supplements a magic bullet for improved performance?

A: No, it is a common misconception that supplements like creatine, caffeine, or beta-alanine can improve athletic performance. While some supplements may have a modest effect on performance, most are not necessary for optimal performance and can be potentially harmful.

Is drinking more water always better for athletes?

A: No, while hydration is crucial for athletic performance, overhydration can be harmful. Athletes should be mindful of their fluid intake and aim to drink enough water to stay hydrated without overdoing it.

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How Can I Find A Reputable Health And Wellness Coach In My Area?

Bronwen — Thu, 20 Apr 2023 06:00:45 +0000

If you’re looking to improve your health and wellness, working with a coach can be a great way to achieve your goals. A health and wellness coach can assist you make positive lifestyle changes, develop healthy habits, and overcome obstacles to your well-being. However, finding a reputable coach in your area can be a daunting task. Here are some tips for finding a qualified and reputable health and wellness coach in your area.

Research And Review Credentials And Qualifications

When looking for a health and wellness coach in your area, start by researching their credentials and qualifications. A reputable coach should have a certification from a recognized and reputable organization, such as the National Board for Health and Wellness Coaching (NBHWC) or the International Coaching Federation (ICF). These organizations have rigorous standards for certification, including education, training, and experience requirements.

In addition to certification, look for a coach who has experience and expertise in the areas you want to focus on. For example, if you are interested in improving your nutrition, look for a coach who has expertise in nutrition coaching.

Ask For Recommendations From Your Network

Asking for recommendations from your network can be an effective way to find a reputable health and wellness coach in your area. Your friends, family members, or colleagues may have worked with a coach and can provide valuable insights into their experience.

When reaching out for recommendations, be sure to ask about their experience working with the coach. Did they find the coach to be knowledgeable, supportive, and effective? Did the coach help them achieve their goals? It’s important to get specific examples of how the coach helped them and what they liked about working with them.

In addition to asking about their experience, it’s important to inquire about the coach’s qualifications and credentials. Did the coach have the proper certifications and training to provide effective coaching? This can give you a far better understanding of the coach’s expertise and ability to help you achieve your goals.

Finally, ask whether they would recommend the coach to others. This can help you gauge the overall reputation of the coach and whether they have a track record of success. Be sure to ask for multiple recommendations so that you can compare and contrast coaches to find the best fit for your needs.

It’s also worth reaching out to local health and wellness organizations or gyms for referrals. These organizations often have a network of coaches that they work with and can provide recommendations based on your specific needs and goals.

When asking for recommendations from these sources, be sure to inquire about the qualifications and experience of the recommended coaches. It’s also important to ask about any fees or costs associated with working with the coach, as well as their availability and location.

While asking for recommendations from your network and local organizations can be a great way to find a reputable health and wellness coach, it’s important remember that everyone’s needs and goals are different. What works well for one individuals may not inevitably work for another, so it’s important to conduct your own research and due diligence to find the best fit for your needs.

Conduct Interviews With Potential Coaches

Once you have a list of potential health and wellness coaches in your area, it’s important to conduct interviews to find the right fit. Schedule a consultation with each coach to discuss your goals and ask about their approach to coaching.

During the interview, be sure to ask about their experience and training, their coaching philosophy, and their approach to helping clients achieve their goals. It’s also important to ask about their fees and availability, as well as any additional support or resources they offer.

Look For Reviews And Testimonials

Reviews and testimonials from previous clients can be a valuable resource for assessing the reputation of a health and wellness coach. Many coaches have reviews and testimonials on their website or social media pages, making it easy to get a sense of their track record and reputation. You can also ask the coach for references if you want to speak directly with past clients.

When reading reviews and testimonials, it’s important to look for patterns in feedback. Are clients consistently happy with the coach’s services? Do they feel that the coach was effective in helping them achieve their goals? These are important questions to consider when evaluating the coach’s reputation.

It’s also important to read both positive as well as negative reviews to get a well-rounded understanding of the coach’s strengths and weaknesses. Positive reviews can provide valuable insights into what clients liked about working with the coach and what they found helpful. Negative reviews can highlight areas where the coach may need to improve or where their approach may not be effective for everyone.

However, it’s important to approach reviews and testimonials with a critical eye. Some reviews may be biased or fake, so it’s important to look for patterns in feedback and use your own judgment to evaluate the coach’s reputation.

If you are considering working with a coach who doesn’t have reviews or testimonials readily available, don’t be afraid to ask for references. A reputable coach should be happy to provide references from past clients who are able to speak to their experience and the effectiveness of their coaching.

When speaking with references, ask about their experience working with the coach and whether they would recommend the coach to others. It’s also important to ask about the coach’s qualifications and experience, as well as their approach to coaching.

While reviews and testimonials can be a valuable resource for assessing the reputation of a health and wellness coach, they should not be the only factor you consider. It’s important to conduct your own research and due diligence to ensure that the coach is the right fit for your needs and goals.

When evaluating a coach’s reputation, be sure to also consider their qualifications and experience, their coaching philosophy and approach, and their availability and fees. By taking the time to find a qualified and reputable coach, you can improve your health and well-being and achieve your goals.

Consider Virtual Coaching Options

With the rise of technology, virtual coaching has become an increasingly popular option for health and wellness coaching. This allows you to work with a coach remotely, which can be particularly convenient if you live in a rural area or have a busy schedule. However, when considering virtual coaching options, it’s important to ask about the coach’s experience and training in virtual coaching.

Virtual coaching requires different skills and techniques compared to in-person coaching. A good virtual coach should have experience and training in the use of technology, communication methods, and virtual engagement strategies. It’s important to ask the coach about their experience and qualifications in virtual coaching, as well as their understanding of the unique challenges and opportunities that virtual coaching presents.

In addition to experience and qualifications, it’s important to consider the coach’s availability and communication methods. Virtual coaching often involves regular check-ins and communication via phone, email, or video conferencing. Be sure to ask about the coach’s availability and preferred communication methods to ensure that they are a good fit for your schedule and preferences.

It’s also important to consider the technology and platforms that the coach uses for virtual coaching. Ensure that you are comfortable with the technology and that it is accessible and user-friendly. You may also want to ask about any additional tools or resources that the coach uses to support virtual coaching, such as online tracking or communication tools.

When considering virtual coaching options, it’s important to remember that the quality of the coaching is ultimately more important than the mode of delivery. A good coach should be able to provide effective coaching regardless of whether it’s delivered in person or virtually. However, it’s important to ensure that the coach has the necessary qualifications, experience, and technology to provide effective virtual coaching.

In addition to convenience and flexibility, virtual coaching can also offer other benefits. For example, virtual coaching can provide greater anonymity and privacy, which may be important for some clients. Virtual coaching can also provide access to coaches who may not be available in your local area, allowing you to work with the best coach for your needs regardless of geography.

Finding a reputable health and wellness coach in your area requires research and due diligence. Look for coaches who have the proper certifications and qualifications, ask for recommendations from your network, conduct interviews with potential coaches, look for reviews and testimonials, and consider virtual coaching options. By taking the time to find a qualified and reputable coach, you can improve your health and well-being and achieve your goals.

Contact Trifocus Fitness Academy

Frequently Asked Questions

What are some ways to find a reputable health and wellness coach in my area?

There are several ways to find a reputable health and wellness coach in your area, including researching online directories, asking for recommendations from friends and family, and contacting local health and wellness organizations.

What should I look for when evaluating a health and wellness coach’s credentials?

When evaluating a health and wellness coach’s credentials, look for certifications from reputable organizations, as well as relevant education and training in areas such as nutrition, exercise science, and behaviour change.

Can I work with a health and wellness coach virtually?

Yes, virtual coaching is becoming an increasingly popular option for health and wellness coaching. Be sure to ask about the coach’s experience and qualifications in virtual coaching, as well as their availability and communication methods.

How can I assess the reputation of a health and wellness coach?

One way to assess the reputation of a health and wellness coach is to look for reviews and testimonials from past clients. You can also ask for references or reach out to local organizations for referrals.

What qualities should I look for in a health and wellness coach?

Some important qualities to look for in a health and wellness coach include empathy, communication skills, a non-judgmental attitude, and a commitment to ongoing learning and professional development. It’s also important to find a coach who is a good fit for your needs and goals.

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How Long Does Health And Wellness Coaching Typically Last?

Bronwen — Thu, 20 Apr 2023 06:00:28 +0000

Health and wellness coaching is a process that helps individuals to identify and achieve their health and wellness goals. The duration of coaching can vary depending on a number of different actors, including the goals of the individual, the intensity of the coaching, and the coach’s approach to coaching.

In general, health and wellness coaching can last anywhere from a one or two weeks to several months or even longer. Some coaching programs are designed to be short-term, focused on addressing specific goals or challenges, while others may be more long-term, focusing on sustained behaviour change and lifestyle improvement.

Short-Term Health And Wellness Coaching

Short-term health and wellness coaching programs are a popular option for individuals who want to achieve specific, time-limited goals. These programs typically last from a few weeks to several months and focus on providing the individual with the tools and resources needed to achieve their goal. Short-term coaching programs can help individuals with a range of goals, including weight loss, smoking cessation, stress reduction, and improving sleep quality.

One of the main benefits of short-term coaching programs is their focus on achieving specific goals. The coach will work with the individual to set realistic and achievable goals and provides guidance on the steps needed to reach those goals. This can include developing a personalized plan for nutrition, exercise, and other lifestyle changes, as well as providing accountability and support to help the individual stay on track.

Regular check-ins with the coach are a key component of short-term coaching programs. These check-ins allow the coach to monitor the individual’s progress, provide feedback and guidance, and make adjustments to the coaching plan as needed. Goal-setting exercises are also often included in short-term coaching programs, as they help the individual to stay focused and motivated.

Guidance on lifestyle changes, such as nutrition and exercise, is another important aspect of short-term coaching programs. The coach can provide information on healthy eating habits, recommended levels of physical activity, and other lifestyle modifications that can help the individual to achieve their goal. This guidance is often personalized to the individual’s requirements and preferences, which can help to ensure that the coaching is effective and sustainable.

Accountability and support are also key components of short-term coaching programs. The coach provides regular feedback and encouragement, which can help the individual to stay motivated and overcome obstacles. This support can be particularly important when trying to make lifestyle changes, as it can be difficult to stay on track without the guidance and support of a coach.

Mid-Term Health And Wellness Coaching

Mid-term health and wellness coaching programs are designed to achieve sustained behaviour change and lifestyle improvement over a time period of anywhere between three and six months. These programs are more in-depth than short-term coaching programs, as they involve a more comprehensive assessment of the individual’s health and wellness needs and a more personalized approach to coaching.

The first step in a mid-term coaching program is often a thorough assessment of the individual’s current health status and wellness goals. This may involve a review of medical history, lab tests, and other health-related information to identify areas of focus for the coaching program. The coach will work with the individual to set achievable goals based on their assessment, taking into account the individual’s lifestyle, preferences, and needs.

Regular check-ins with the coach are an important component of mid-term coaching programs. These check-ins allow the coach to monitor the individual’s progress and provide feedback and guidance as needed. The frequency of check-ins may vary depending on the individual’s needs and goals, but typically occur every 1-2 weeks.

Individualized coaching sessions are another key component of mid-term coaching programs. These sessions are focused on developing personalized strategies for achieving the individual’s goals. This may involve changes to diet and exercise, stress management techniques, and other lifestyle modifications. The coach works with the individual to develop a plan that is tailored to their particular needs and preferences.

Diet and exercise modifications are often a key focus of mid-term coaching programs. The coach may provide guidance on healthy eating habits, portion control, and meal planning to help the individual achieve their goals. They may also recommend specific types of exercise or develop a personalized exercise plan that takes into account the individual’s fitness level, preferences, and goals.

Stress management techniques are another important aspect of mid-term coaching programs. The coach may provide guidance on relaxation techniques, mindfulness practices, and other strategies for managing stress. These techniques can be particularly important for individuals who experience high levels of stress in their daily lives, as stress can have a negative impact on both physical and mental health.

Other lifestyle modifications that may be recommended as part of mid-term coaching programs include improving sleep quality, reducing alcohol or caffeine intake, and quitting smoking. These modifications are tailored to the individual’s needs and preferences and are designed to support their overall health and wellness goals.

Long-Term Health And Wellness Coaching

Long-term health and wellness coaching programs are ideal for individuals who are committed to making sustained lifestyle changes and improving their overall health and wellness over an extended period of time. These programs typically last for six months or longer and are designed to achieve lasting behaviour change and sustained wellness improvement.

The key difference between long-term coaching programs and short- or mid-term programs is the length and focus of the coaching. Long-term coaching programs involve ongoing support and guidance to help individuals achieve their goals over an extended period of time. These programs typically involve regular check-ins with the coach, as well as ongoing coaching sessions focused on developing and refining personalized strategies for achieving the individual’s goals.

The first step in a long-term coaching program is typically a thorough assessment of the individual’s health and wellness needs and goals. This assessment may include a review of medical history, lab tests, and other health-related information to identify areas of focus for the coaching program. The coach works with the individual in order to set achievable goals based on their assessment, taking into account the individual’s lifestyle, preferences, and needs.

Regular check-ins with the coach are a key component of long-term coaching programs. These check-ins provide ongoing support and guidance to help individuals maintain their progress and stay motivated over time. The frequency of check-ins may vary depending on the individual’s needs and goals, but typically occur every 2-4 weeks.

Ongoing coaching sessions are another important component of long-term coaching programs. These sessions are focused on developing and refining personalized strategies for achieving the individual’s goals. The coach works with the individual to adapt their strategies over time as needed, taking into account their progress, challenges, and changing circumstances.

Lifestyle modifications are a key focus of long-term coaching programs, as sustained behaviour change is critical for achieving lasting wellness improvement. The coach may provide ongoing support for changes to diet and exercise, stress management techniques, and other lifestyle modifications. They may also work with the individual to develop a plan for managing challenges and setbacks and maintaining motivation over time.

One important aspect of long-term coaching programs is the emphasis on building self-efficacy and self-awareness. The coach works with the individual to develop a deeper understanding of their strengths and challenges, as well as strategies for managing obstacles and setbacks. This self-awareness and sense of empowerment can be critical for maintaining progress and achieving lasting wellness improvement.

Factors Affecting The Duration Of Health And Wellness Coaching

The duration of health and wellness coaching can vary dependent on a number of factors, including the individual’s goals, the intensity of the coaching, and the coach’s approach to coaching.

One of the key factors affecting the duration of coaching is the individual’s goals. If the individual has specific, time-limited goals, such as training for a race or losing a certain amount of weight, then coaching may be focused on achieving these goals within a shorter time frame. However, if the individual is looking to make more sustained lifestyle changes, then coaching may be more long-term.

The intensity of coaching can also affect the duration of coaching. Intensive coaching programs may involve more frequent check-ins with the coach and a more personalized approach to coaching. These programs may be shorter in duration but may involve more intensive support and guidance.

Finally, the coach’s approach to coaching can also affect the duration of coaching. Some coaches may take a more structured approach, with specific milestones and timelines for achieving goals. Other coaches may take a more flexible approach, working with the individual to develop personalized strategies for achieving their goals over time.

Health and wellness coaching is a process that can vary in duration depending on a range of factors, such as the individual’s goals, the intensity of the coaching, and the coach’s approach. Short-term coaching programs focus on achieving specific, time-limited goals, whereas mid-term and long-term coaching programs aim for sustained behaviour change and lifestyle improvement. The duration of coaching can also be affected by the intensity of coaching and the coach’s approach, with some coaches taking a more structured or flexible approach to coaching. Ultimately, the duration of coaching should align with the individual’s needs and goals, as well as the level of support and guidance required to achieve their desired outcomes.

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Frequently Asked Questions

What are short-term health and wellness coaching programs, and how long do they typically last?

Short-term coaching programs are designed to help individuals achieve specific, time-limited goals such as weight loss, smoking cessation, stress reduction, or improving sleep quality. They can last anywhere from a few weeks to several months.

What is the focus of mid-term health and wellness coaching programs, and how long do they typically last?

Mid-term coaching programs are focused on achieving sustained behaviour change and lifestyle improvement. They typically last between three and six months.

What is the purpose of long-term health and wellness coaching programs, and how long do they typically last?

Long-term coaching programs are designed to provide ongoing support and guidance to individuals committed to making sustained lifestyle changes. They typically last for six months or longer.

What factors can affect the duration of health and wellness coaching programs?

The duration of coaching can be affected by factors such as the individual’s goals, the intensity of coaching, and the coach’s approach to coaching.

How can individuals determine which type of health and wellness coaching program is right for them?

Individuals can determine which type of coaching program is right for them by considering their goals, the level of support they need, and the amount of time and resources they are willing to commit to achieving their goals. Consulting with a coach can also help individuals determine the best approach for their needs.

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Ways a Nutritionist Can Help You Achieve Weight Loss Goals

Bronwen — Mon, 17 Apr 2023 06:00:33 +0000

A nutritionist can be a valuable partner in achieving weight loss goals by providing guidance on healthy eating habits, personalized meal plans, and lifestyle modifications. Here are some ways a nutritionist can assist with weight loss:

Develop A Personalized Meal Plan

A nutritionist can help create a customized meal plan based on your particular dietary needs and weight loss goals. They can help you determine the appropriate number of calories, macronutrient ratios, and portion sizes for your individual needs.

Identify Areas For Dietary Improvement

A nutritionist can be an excellent resource for people looking to lose weight as they can help identify areas in their diet that may be contributing to weight gain. Through an initial consultation, a nutritionist can assess a person’s current eating habits, dietary needs, and weight loss goals. They can then provide guidance on healthier food choices and suggest ways to incorporate more nutrient-dense foods into the diet.

Nutritionists can also offer advice on meal planning and preparation. By providing recipes and meal ideas, they can help clients make healthier choices when it comes to food. This can be helpful for people who are busy and find it challenging to make healthy meals at home.

One of the most important advantages of working with a nutritionist is the accountability they provide. Regular check-ins with a nutritionist can help keep people motivated and on track with their weight loss goals. They can provide support, encouragement, and guidance to help people stay focused and committed to making healthy changes.

Another way nutritionists can assist with weight loss is by helping people develop a better understanding of their body’s hunger signals. Many people struggle with overeating or emotional eating, and a nutritionist can help them identify the triggers and develop strategies to manage these behaviours. By learning to tune into their body’s signals, people can make more mindful choices when it comes to food and avoid overeating.

In addition to dietary changes, a nutritionist may also recommend other lifestyle modifications to support weight loss, such as increasing physical activity, reducing stress levels, and getting enough sleep. These factors can all have a significant impact on weight loss and overall health, and a nutritionist can provide guidance on how to make positive changes in these areas.

It’s important to remember that weight loss should always be managed in a healthy and sustainable way. Crash diets and extreme calorie restriction may be dangerous and often lead to rebound weight gain. A nutritionist can help develop a plan that is safe, effective, and tailored to a person’s individual needs and preferences.

Educate On Proper Nutrition

A nutritionist can educate you on the importance of proper nutrition for weight loss and overall health. They can help you understand how to read food labels, interpret nutrition information, and make informed choices about what you eat.

Provide Accountability And Support

A nutritionist can play a vital role in supporting you on your weight loss journey by providing ongoing support and accountability. It can be difficult to remain on track with weight loss goals, especially when progress may be slow or inconsistent. A nutritionist can help you set realistic and achievable goals and provide support as you work towards them.

One way a nutritionist can provide ongoing support is by offering regular check-ins and follow-up appointments. These appointments can provide an opportunity to review progress, discuss any challenges or obstacles, and make adjustments to the plan as needed. This can assist you with staying motivated and accountable and ensure that you are on track towards achieving your weight loss goals.

Another way a nutritionist can provide support is by offering encouragement and celebrating your progress. Losing weight can be a challenging and sometimes frustrating process, but having someone in your corner who can offer positive feedback and support can make all the difference. A nutritionist can help you celebrate your successes along the way, no matter how small, and provide motivation to continue making progress.

In addition to support and accountability, a nutritionist can also provide education and guidance on healthy eating habits and lifestyle changes. For example, they can help you identify foods that are high in calories and offer suggestions for healthier alternatives. They can also help you create a meal plan that is balanced and nutrient-dense, ensuring that you are indeed getting all the nutrients that your body needs while still achieving your weight loss goals.

A nutritionist can also help you identify potential barriers to weight loss, such as emotional eating or a lack of physical activity. They can offer strategies and suggestions for overcoming these barriers and developing healthier habits that can support long-term weight loss success.

Finally, a nutritionist can work with you to develop a plan for maintaining your weight loss once you have reached your goal. This may involve creating a maintenance meal plan or continuing to offer ongoing support and accountability to help you stay on track. The ultimate goal is to help you achieve a healthy weight and make sure that you maintain it over the long term.

Address Emotional Eating

A nutritionist can help you address emotional eating, which is a common barrier to weight loss. They can provide strategies for managing stress and emotions without turning to food.

Create A Sustainable Lifestyle

A nutritionist can assist you in creating a sustainable lifestyle that supports your weight loss objectives. This includes providing advice on how to make healthy choices when dining out, traveling, or in other challenging situations. The nutritionist may provide you with tips on how to eat healthily while on the go, such as carrying healthy snacks with you or researching healthy options at restaurants in advance. They can also help you find healthy alternatives to your favourite foods and suggest ways to make healthier versions of your favourite meals.

Furthermore, a nutritionist can help you understand the importance of portion control and mindful eating. They can teach you techniques to listen to your body’s hunger and fullness signals so that you can avoid overeating. This may include practicing mindful eating techniques, such as taking time to savour each bite and paying close attention to the sensory experience of eating.

In addition to creating a sustainable diet, a nutritionist can help you develop a personalized exercise plan that complements your weight loss goals. They can provide guidance on how to incorporate regular physical activity into your daily routine and suggest exercises that are appropriate for your fitness level and goals. They can also work with you to develop a plan to gradually increase your physical activity level over time, which can help you avoid injury and burnout.

A nutritionist can also help you address any underlying medical conditions that may be adding to your weight gain. For example, if you have a thyroid condition or hormone imbalance, your nutritionist can work with your health-care provider to develop a plan that supports your overall health and addresses any underlying issues that may be contributing to your weight gain.

Monitor Progress And Make Adjustments

A nutritionist can play a very important role in helping individuals achieve their weight loss goals. In addition to providing guidance on healthy food choices and creating a customized meal plan, nutritionists can also offer ongoing support and accountability, help establish a sustainable lifestyle, and monitor progress.

One of the primary ways a nutritionist can assist with weight loss is by creating a customized meal plan based on an individual’s specific dietary needs and weight loss goals. This plan can include recommendations for the appropriate number of calories, macronutrient ratios, and portion sizes for the individual. By following a meal plan tailored to their needs, individuals can ensure they are getting the nutrients they require while still being able to achieve their weight loss goals.

In addition to creating a meal plan, a nutritionist can also help individuals identify areas in their diet that may be contributing to weight gain. For example, they may suggest cutting back on processed foods or incorporating more nutrient-dense foods into their diet. A nutritionist can also provide guidance on healthy food choices, such as how to choose whole grains, lean proteins, and healthy fats.

A key benefit of working with a nutritionist for weight loss is the ongoing support and accountability they can provide. Many individuals struggle with staying on track with their weight loss goals, particularly in the face of temptation or challenging situations. A nutritionist can help by providing encouragement, support, and motivation. They can also help individuals set realistic goals and celebrate progress along the way.

Another way a nutritionist can help with weight loss is by helping individuals establish a sustainable lifestyle that supports their goals. This includes not only making healthy food choices but also establishing healthy habits around physical activity, sleep, and stress management. By working with a nutritionist to establish a sustainable lifestyle, individuals can increase their chances of achieving long-term success with weight loss.

Finally, a nutritionist can monitor progress and make adjustments to an individual’s meal plan and lifestyle as needed. This can help ensure continued progress towards weight loss goals and address any challenges that may arise along the way. For example, if an individual is not seeing the desired results, a nutritionist may suggest making adjustments to their meal plan or increasing their physical activity level.

It’s Important To Note That A Nutritionist Should Not Be The Only Resource For Weight Loss

Exercise and other lifestyle modifications may also be necessary for optimal weight loss results. A nutritionist will be able to work with you to develop a comprehensive plan that includes all aspects of a healthy lifestyle.

In addition to working with a nutritionist, it’s quite important to remember that sustainable weight loss takes time and consistency. It’s crucial to have realistic expectations and to focus on making gradual, sustainable changes rather than quick fixes or fad diets.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

What can a nutritionist do to help me lose weight?

A nutritionist can create a customized meal plan, identify areas in your diet that may be contributing to weight gain, provide ongoing support and accountability, help you create a sustainable lifestyle, and monitor your progress.

How does a nutritionist determine the appropriate number of calories and portion sizes for my weight loss goals?

A nutritionist will take into account your current weight, height, age, activity level, and weight loss goals to determine the appropriate number of calories and portion sizes for your individual needs.

Can a nutritionist help me if I have food allergies or intolerances?

Yes, a nutritionist can help you develop a meal plan that accommodates your food allergies or intolerances while still supporting your weight loss goals.

How often should I meet with a nutritionist to assist me with my weight loss?

This will depend on your individual needs and goals. Generally, meeting with a nutritionist once a week or every few weeks can be helpful for accountability and monitoring progress.

Will a nutritionist only focus on my diet to assist me with weight loss, or will they consider other lifestyle factors as well?

A nutritionist will likely consider other lifestyle factors such as physical activity, stress levels, and sleep habits in addition to your diet to develop a holistic approach to weight loss.

The post Ways a Nutritionist Can Help You Achieve Weight Loss Goals appeared first on Trifocus Fitness Academy.

What Should I Be Expecting In My First Appointment With A Nutritionist?

Bronwen — Mon, 17 Apr 2023 06:00:08 +0000

At your first appointment with a nutritionist, you can expect to have a comprehensive discussion about your health, diet, and lifestyle. This initial appointment is an opportunity for the nutritionist to gather information about you, understand your goals and concerns, and develop a plan to help you achieve optimal health.

Here are a number of the things that you can expect during your first appointment with a nutritionist.

Health Assessment

During your first appointment with your nutritionist, you can expect to undergo a health assessment. This typically involves the nutritionist asking you about your medical history, current health concerns, and any medications or supplements you are taking. This information is crucial for the nutritionist to understand your overall health and identify any dietary or nutritional factors that may be impacting your health. The health assessment may also include measurements such as weight, body mass index (BMI), and blood pressure to provide additional context for your nutritional needs.

Once the health assessment is complete, your nutritionist will work with you in order to identify your goals and develop a personalized nutrition plan. This plan will take into account your medical history, current health concerns, and dietary preferences. It may involve making changes to your current eating habits or incorporating specific foods or supplements into your diet.

During your first appointment, your nutritionist may also provide education on basic nutrition concepts, such as macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals). They may also discuss common myths and misconceptions surrounding nutrition and provide guidance on how to read and interpret nutrition labels.

Diet Evaluation

You can expect to discuss your current diet and eating habits. This includes information about what you typically eat in a day, any food allergies or intolerances, and any specific dietary preferences or restrictions you have. Your nutritionist may also ask you to keep a food diary for a few days prior to your appointment to get a better understanding of your overall eating patterns.

By gathering this information, your nutritionist can identify any areas where your diet could be lacking in essential nutrients or contributing to health issues. They may also make recommendations for changes to your diet that can improve your overall health and well-being.

Additionally, your nutritionist may ask about your lifestyle and activity level to gain a better understanding of your overall health. This information can help them create a personalized nutrition plan which takes into account your unique needs and goals.

It’s very important to be open and honest with your nutritionist during this initial assessment. Providing accurate and detailed information about your diet and lifestyle will help your nutritionist create a personalized plan that is tailored to your specific needs and goals.

In some cases, your nutritionist may also perform physical assessments, such as measuring your height, weight, and body mass index (BMI). This information can help your nutritionist track your progress over time and make changes to your nutrition plan as needed.

Lifestyle Assessment

In addition to your diet and health history, your nutritionist will likely ask you about your lifestyle habits, such as exercise, stress management, and sleep patterns. This information will help your nutritionist develop a holistic plan to support your overall health and wellness.

Goal Setting

During your first appointment with a nutritionist, they will work with you to identify specific goals related to your health and nutrition. Based on the information gathered during your assessment, your nutritionist will help you develop a plan to achieve these goals and may provide recommendations for dietary changes, supplements, or other lifestyle modifications.

The goals set by your nutritionist may vary depending on your individual needs and health concerns. For example, if you are looking to manage a specific health condition, such as high blood pressure or diabetes, your nutritionist may recommend specific dietary modifications to help manage the condition. If you are looking to achieve a healthy weight, your nutritionist may work with you to develop a meal plan that is tailored to your calorie needs and incorporates a variety of nutrient-dense foods.

In addition to goal setting, your nutritionist may provide education on nutrition and healthy eating habits. They may discuss the importance of macronutrients, such as carbohydrates, proteins, and fats, as well as micronutrients, such as vitamins and minerals. Your nutritionist may also provide guidance on portion sizes and meal timing.

During your first appointment, your nutritionist may also provide you with resources and tools to help you achieve your goals. These may include recipes, meal planning templates, and educational materials. Your nutritionist may also offer ongoing support, such as follow-up appointments or check-ins, to help you remain on track and make progress towards your goals.

It’s important to note that your first appointment with a nutritionist may vary depending on the specific nutritionist and their approach. Some nutritionists may place a greater emphasis on education and goal setting, while others may focus more on providing specific dietary recommendations. Additionally, the length of your appointment may vary depending on the complexity of your health concerns and goals.

Education And Guidance

Your nutritionist will provide you with education and guidance on healthy eating habits and nutrition. This may include information on portion sizes, food groups, and healthy food choices. Your nutritionist may also provide resources such as recipes, meal plans, and educational materials to support your progress.

Follow-Up Appointments

You will discuss a variety of topics that are related to your health and dietary habits. Once you have identified goals related to your health and nutrition, your nutritionist will work with you to develop a plan to achieve them. The next step is to schedule follow-up appointments to track your progress and adjust your plan as required.

The regularity of follow-up appointments will depend on your specific needs and goals. Some nutritionists may recommend appointments on a regular basis, such as every few weeks or months, to monitor your progress and make adjustments to your plan as needed. Others may schedule appointments as needed, based on your progress and goals.

During your follow-up appointments, your nutritionist will review your progress towards your goals and make any necessary adjustments to your plan. They may also offer additional guidance or support to help you stay on track. It’s important to attend all of your scheduled appointments and follow the guidance of your nutritionist in order to attain the best possible results.

In addition to follow-up appointments, your nutritionist may also offer ongoing support and resources to help you achieve your goals. This may include educational materials, access to support groups or online resources, or referrals to other health-care professionals, for instance a registered dietitian or medical doctor.

It’s important to remember that achieving your health and nutrition goals is a process that takes time and effort. Your nutritionist is there to support and guide you along the way, but ultimately, it’s up to you to make the required changes to your diet and lifestyle in order to achieve your desired outcomes. By working closely with your nutritionist and staying committed to your goals, you can achieve improved health and wellness.

Your first appointment with a nutritionist is an opportunity to establish a relationship with a qualified professional who can help you achieve your health and nutrition goals. By providing a comprehensive assessment and individualized plan, a nutritionist can help you make sustainable changes to your diet and lifestyle to support your overall health and well-being.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

What can I expect during my first appointment with a nutritionist?

During your first appointment, you can expect a health assessment, a discussion about your current diet, and the identification of specific goals related to your health and nutrition.

What kind of information will my nutritionist ask me about my diet?

Your nutritionist will likely ask you about what you typically eat in a day, any food allergies or intolerances, and any specific dietary preferences or restrictions.

Will I be given a plan to achieve my health and nutrition goals?

Yes, your nutritionist will help you develop a plan to achieve your goals and may provide recommendations for dietary changes, supplements, or other lifestyle modifications.

How often will I need to follow-up with my nutritionist?

Your nutritionist will likely schedule follow-up appointments to track your progress and adjust your plan as needed. These appointments may be scheduled on a regular basis or as needed based on your progress and goals.

Is it very important to be honest with my nutritionist about my health and diet?

Yes, it is important to be honest with your nutritionist about your health and diet. This will allow them to provide you with personalized recommendations and ensure that your plan is tailored to your specific needs and goals.

The post What Should I Be Expecting In My First Appointment With A Nutritionist? appeared first on Trifocus Fitness Academy.

What Are The Prerequisites For Taking An Athletic Nutrition Course?

Bronwen — Thu, 30 Mar 2023 06:00:35 +0000

Athletic nutrition courses are designed to provide individuals with the knowledge and skills necessary to improve athletic performance through proper nutrition. These courses are typically offered at the undergraduate and graduate levels and require certain prerequisites before enrolment. Here are some common prerequisites for taking an athletic nutrition course.

Basic Nutrition Knowledge

A solid foundation in nutrition principles is essential for anyone interested in taking an athletic nutrition course. This is because athletic nutrition builds upon basic nutrition concepts, such as macronutrients, micronutrients, and their roles in the body. Individuals who want to enrol in an athletic nutrition course are usually required to have completed at least one course in basic nutrition.

The reason for this is that athletic nutrition courses assume a certain level of knowledge and familiarity with nutrition principles. Without a basic understanding of nutrition, students may struggle to keep up with the course material, which can include complex topics such as sports nutrition for special populations, metabolism, and nutrition coaching.

In addition to a basic understanding of nutrition, some athletic nutrition courses may have additional prerequisites. For example, a course on sports performance nutrition may require that students have completed coursework in exercise physiology or have a background in sports science. Similarly, a course on nutrition coaching may require that students have a coaching or personal training certification.

Overall, the prerequisites for athletic nutrition courses will depend on the specific course and institution offering the course. Prospective students should carefully review the course requirements and ensure that they meet all prerequisites before enrolling in a course.

Here are some common prerequisites for athletic nutrition courses:

Basic Nutrition Knowledge: As mentioned earlier, a basic understanding of nutrition principles is typically a prerequisite for athletic nutrition courses. This includes knowledge of macronutrients, micronutrients, and their roles in the body.
Exercise Physiology: Some athletic nutrition courses may require that students have completed coursework in exercise physiology. This is because exercise physiology is closely related to sports performance nutrition, and a background in exercise physiology can help students understand how nutrition can affect athletic performance.
Coaching Certification: A course on nutrition coaching may require that students have a coaching or personal training certification. This is because nutrition coaching often involves working with athletes or clients to create personalized nutrition plans that support their fitness goals.
Sports Science Background: Some athletic nutrition courses may require that students have a background in sports science. This is because sports science is the study of the human body in motion, and a solid understanding of sports science can help students understand how nutrition can impact athletic performance.
Anatomy and Physiology: Some athletic nutrition courses may require that students have completed coursework in anatomy and physiology. This is because anatomy and physiology provide the foundation for understanding how the body works and how it responds to nutrition.

Anatomy and Physiology

Athletic nutrition courses are designed to teach individuals about the impact of nutrition on athletic performance. However, before enrolling in such a course, it is essential to have a basic understanding of human anatomy and physiology.

Human anatomy and physiology are important areas of study for athletic nutrition because it helps to understand how nutrition affects the body. Athletic nutrition courses may cover topics such as digestion, metabolism, and energy production, which all relate to the body’s processes.

An understanding of human anatomy and physiology can be obtained through previous coursework or through independent study. Courses in biology, physiology, and anatomy are good prerequisites for athletic nutrition courses. Students should have a basic understanding of human anatomy and physiology before enrolling in an athletic nutrition course to ensure that they can grasp the concepts taught in the course effectively.

The subject of anatomy is the study of the structure of the body, while physiology is the study of how the body works. Together, these subjects provide a foundation for understanding the effects of nutrition on the body. In anatomy, students learn about the body’s organs, tissues, and systems, while in physiology, they learn about the functions of those organs and systems.

For example, students in an athletic nutrition course may learn about the digestive system’s role in breaking down food into nutrients that the body can use for energy. An understanding of the anatomy – as well as the physiology – of the digestive system would be helpful in comprehending this topic. Similarly, a basic understanding of the respiratory system would be helpful in understanding how the body uses oxygen during exercise.

Additionally, understanding human anatomy and physiology is crucial in understanding how different types of exercise affect the body and how nutrition can impact the recovery process. Athletic nutrition courses may cover topics such as how different types of exercise affect the body’s metabolic rate and how nutrition can impact muscle growth and repair.

Exercise Science

Athletic nutrition and exercise science are interrelated, and proper nutrition plays a critical role in improving athletic performance. Therefore, it is essential for individuals pursuing athletic nutrition courses to have a basic understanding of exercise science. Exercise science covers the study of how the body responds to physical activity, including the mechanisms and adaptations that occur during exercise.

Athletic nutrition courses typically cover topics such as macronutrients, micronutrients, hydration, and nutrient timing, with an emphasis on how these concepts relate to exercise and athletic performance. A basic understanding of exercise science can help students better understand how nutrition can be used to optimize athletic performance.

One of the key areas of focus in exercise science is energy systems. Energy systems refer to the different pathways the body uses to produce energy during exercise. The three main energy systems are the phosphagen system, the glycolytic system, and the oxidative system. Each of these systems is used to produce energy during different types of exercise, and the body uses a combination of these systems to meet the demands of different activities.

Another important area of study in exercise science is sports performance. Sports performance refers to an athlete’s ability to perform in their chosen sport, and includes factors such as strength, power, speed, and endurance. Proper nutrition can play a significant role in optimizing sports performance, by providing the necessary fuel for exercise and aiding in the recovery process.

In addition to energy systems and sports performance, exercise science also covers topics such as muscle physiology, cardiovascular physiology, and environmental factors that can affect exercise and athletic performance. An understanding of these topics can help individuals better understand how nutrition can be used to optimize athletic performance.

Chemistry

A basic understanding of chemistry is important for understanding the biochemical processes that occur in the body. Athletic nutrition courses may cover topics such as the metabolism of nutrients and the effects of various supplements on the body. Students should have completed at least one course in chemistry before enrolling in an athletic nutrition course.

Research Methods

Athletic nutrition courses often require students to engage in research projects and critically evaluate research studies. Therefore, having a basic understanding of research methods is important for success in an athletic nutrition course. Students who have done at least one course in research methods will be better equipped to navigate the research and analysis required in these courses.

Research methods courses typically cover a range of topics related to scientific research, such as study design, data collection and analysis, statistical methods, and research ethics. These courses provide students with the tools they need to conduct research studies and analyse data effectively. They also help students understand how to critically evaluate research studies conducted by others.

Having a basic understanding of research methods is particularly important in athletic nutrition courses, as these courses often cover research topics related to the effects of nutrition on athletic performance, recovery, and injury prevention. Students may be required to design their own research studies or evaluate research studies conducted by others. They need to understand the different types of research designs, such as randomized controlled trials, observational studies, and case reports. They also need to understand how to collect and analyse data using appropriate statistical methods.

In addition to research methods, students may also need to have a basic understanding of biostatistics. Biostatistics is the application of statistical methods to data in the health sciences. It is used to analyse data from clinical trials, observational studies, and other research studies in the health sciences.

Biostatistics courses cover topics such as probability theory, hypothesis testing, regression analysis, and survival analysis. These courses provide students with the skills they need to analyse data from a variety of research studies. They also help students understand how to interpret the results of statistical analyses and how to make decisions based on those results.

Having a basic understanding of biostatistics is important for success in athletic nutrition courses, as these courses often require students to analyse and interpret data from research studies related to athletic nutrition. For example, students may be asked to analyse data from a randomized controlled trial comparing the effects of different sports supplements on athletic performance. They need to understand how to analyse the data using appropriate statistical methods and how to interpret the results.

Finally, it is important for students to have good communication skills in order to succeed in athletic nutrition courses. Athletic nutrition professionals often work as part of a multidisciplinary team that includes coaches, trainers, and medical professionals. They need to have the ability to communicate effectively with these individuals in order to develop and implement effective nutrition plans.

Communication skills courses cover topics such as verbal and nonverbal communication, active listening, and conflict resolution. These courses provide students with the skills they need to communicate effectively with others. They also help students understand how to work effectively as part of a team and how to manage conflicts that may arise.

Overall, athletic nutrition courses require a strong foundation in nutrition, anatomy and physiology, exercise science, chemistry, and research methods. It is important for individuals interested in taking an athletic nutrition course to have completed prerequisite courses in these areas before enrolling in an athletic nutrition course. This will ensure that they have the necessary knowledge and skills to succeed in the course and apply the concepts learned to enhance athletic performance through proper nutrition.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

What prior knowledge is necessary to enrol in an athletic nutrition course?

A basic understanding of nutrition principles is necessary, including knowledge of macronutrients and micronutrients.

Is it necessary to have prior knowledge of human anatomy and physiology for an athletic nutrition course?

Yes, understanding how nutrition affects the body requires a basic knowledge of anatomy and physiology.

What is the relationship between athletic nutrition and exercise science?

Athletic nutrition is closely tied to exercise science, as proper nutrition can help improve athletic performance.

Is research methods knowledge important for an athletic nutrition course?

Yes, athletic nutrition courses may include research projects or require students to critically evaluate research studies.

Is it recommended to have completed a course in basic nutrition before enrolling in an athletic nutrition course?

Yes, it is recommended to have a basic understanding of nutrition principles before enrolling in an athletic nutrition course.

The post What Are The Prerequisites For Taking An Athletic Nutrition Course? appeared first on Trifocus Fitness Academy.

How Long Do Athletic Nutrition Courses Typically Take To Complete?

Bronwen — Thu, 30 Mar 2023 06:00:14 +0000

Athletic nutrition courses are designed to equip individuals with the knowledge and skills necessary to improve athletic performance through proper nutrition. These courses are ideal for athletes, coaches, trainers, and anyone interested in sports nutrition. The length of athletic nutrition courses can vary depending on the level of education and the type of institution offering the course.

Short Courses

Short courses in athletic nutrition cover a wide range of topics related to sports nutrition, including sports supplements, hydration, macronutrients, and micronutrients. Here are some of the topics that are covered in these courses:

Sports Supplements: Athletic nutrition courses cover the use of sports supplements, including vitamins, minerals, and performance-enhancing supplements. These courses provide an overview of the different types of sports supplements available and their benefits and drawbacks.
Hydration: Hydration is a crucial aspect of athletic performance, and short courses in athletic nutrition cover the importance of hydration before, during, and after exercise. These courses also cover the effects of dehydration on sports performance and ways to prevent dehydration.
Macronutrients: Macronutrients, including carbohydrates, proteins, and fats, are essential for athletic performance, and short courses in athletic nutrition cover the role of macronutrients in sports nutrition. These courses provide an overview of the different types of macronutrients and their effects on sports performance.
Micronutrients: Micronutrients, including vitamins and minerals, play a vital role in athletic performance, and short courses in athletic nutrition cover the role of micronutrients in sports nutrition. These courses provide an overview of the different types of micronutrients and their effects on sports performance.

Benefits of Short Athletic Nutrition Courses

Short courses in athletic nutrition offer several benefits for individuals looking to enhance their knowledge and skills in sports nutrition. Here are some of the benefits of these courses:

Convenience: Short courses in athletic nutrition are convenient and can be completed in a few days to a few weeks, making them ideal for working professionals who want to update their skills without taking too much time off work.
Focused Learning: Short courses in athletic nutrition are focused on specific areas of sports nutrition, providing in-depth knowledge and skills in these areas.
Affordability: Short courses in athletic nutrition are generally more affordable than longer courses, making them accessible to a wider range of individuals.
Practical Applications: Short courses in athletic nutrition provide practical knowledge and skills that can be applied immediately in sports nutrition practice.

Certificate Programs

Certificate programs in athletic nutrition usually take around 6 months to 1 year to complete, depending on the program and institution. These programs offer a more comprehensive curriculum than short courses and provide students with a deeper understanding of sports nutrition concepts, theories, and strategies.

Certificate programs in athletic nutrition may cover a variety of topics including exercise physiology, metabolism, sports nutrition for special populations, and sports performance nutrition. Students can expect to learn about the nutritional requirements of athletes, the impact of nutrition on athletic performance, and the latest trends and research in sports nutrition.

In addition to classroom learning, certificate programs may also provide students with hands-on experience working with athletes and sports teams. This can include internships, practicums, or other types of experiential learning opportunities that allow students to apply their knowledge in real-world settings.

Certificate programs in athletic nutrition are often designed for individuals who want to enter the sports nutrition field or advance their careers in sports nutrition. These programs can be a valuable asset for professionals who work with athletes, such as personal trainers, coaches, and athletic trainers. They can also benefit individuals who are interested in pursuing careers in sports nutrition research, consulting, or education.

One advantage of certificate programs is that they are often more affordable and accessible than degree programs. They can be completed in a shorter amount of time and at a lower cost than a full degree program. This can make them a good option for individuals who want to enhance their skills and knowledge in sports nutrition without committing to a longer and more expensive degree program.

However, it’s important to note that certificate programs in athletic nutrition may not be as widely recognized or accepted as degree programs. This may be a consideration for individuals who plan to pursue certain careers or certifications in the field of sports nutrition. It’s important to research the specific requirements and qualifications needed for the career or certification you are interested in before deciding on a certificate program.

Undergraduate Programs

Undergraduate athletic nutrition programs are an excellent option for individuals who are passionate about sports nutrition and want to pursue a career in this field. These programs offer a comprehensive education in sports nutrition and prepare students to work as sports nutritionists, dietitians, or coaches. In this article, we will discuss the duration and curriculum of undergraduate athletic nutrition programs.

Duration of Undergraduate Athletic Nutrition Programs

Undergraduate athletic nutrition programs typically take four years to complete. During this time, students will earn a bachelor’s degree in athletic nutrition or a related field. The first two years of the program will focus on general education requirements such as English, math, and social sciences. In the last two years, students will take courses specific to athletic nutrition, including sports nutrition, exercise physiology, biochemistry, and nutrition assessment.

Curriculum of Undergraduate Athletic Nutrition Programs

Undergraduate athletic nutrition programs offer a comprehensive curriculum that covers a wide range of topics related to sports nutrition. Here are some of the key topics covered in undergraduate athletic nutrition programs:

Sports Nutrition for Performance

Sports nutrition for performance is a crucial area of study in undergraduate athletic nutrition programs. Students learn about the role of nutrition in athletic performance and how to design nutrition plans that optimize performance and recovery. Topics covered may include carbohydrate loading, hydration strategies, and pre- and post-exercise nutrition.

Exercise Physiology

Exercise physiology is the study of how the body responds to exercise. In undergraduate athletic nutrition programs, students learn about the physiological changes that occur during exercise and how these changes impact energy metabolism and nutrient needs. Topics covered may include energy systems, muscle physiology, and the effects of exercise on the cardiovascular system.

Biochemistry

Biochemistry is the exploration of the chemical processes that occur in living organisms. In undergraduate athletic nutrition programs, students learn about the biochemistry of nutrients and how these nutrients are metabolized in the body. Topics covered may include macronutrient metabolism, micronutrient metabolism, and the role of enzymes in digestion.

Nutrition Assessment

Nutrition assessment is the process of evaluating an individual’s nutritional status. In undergraduate athletic nutrition programs, students learn about different methods of nutrition assessment, including anthropometric measurements, dietary assessment, and biochemical analysis. Students also learn how to interpret nutrition assessment data and use this information to develop nutrition plans for athletes.

Internship

Many undergraduate athletic nutrition programs require students to complete an internship to gain practical experience in sports nutrition. Internships may be completed at a variety of settings, including universities, sports teams, and private practice. During the internship, students work with athletes to develop nutrition plans, conduct nutrition assessments, and provide nutrition education.

Graduate Programs

Graduate athletic nutrition programs provide a higher level of education in sports nutrition and generally take 1-2 years to complete. These programs are tailored to meet the needs of individuals who seek to advance their career in sports nutrition or pursue an academic career in the field.

The curriculum of graduate athletic nutrition programs covers a wide range of advanced topics, including sports nutrition research, sports nutrition for special populations, nutrition coaching, and sports performance nutrition. These programs aim to equip students with knowledge and skills that will enable them to meet the nutritional needs of athletes and sports enthusiasts.

Graduate programs in athletic nutrition delve deeper into the science behind sports nutrition, including sports performance and biochemistry. Students will learn about the various nutrients that are essential for optimal performance, such as carbohydrates, proteins, and fats, and how these nutrients affect the body’s ability to function during physical activities. They will also study the role of vitamins and minerals in sports nutrition and their effect on athletic performance.

Furthermore, graduate athletic nutrition programs place a strong emphasis on research and its application to sports nutrition. Students will learn how to conduct research in sports nutrition, including experimental design, data collection, and data analysis. They will also learn how to interpret research findings and how to apply them in practical situations.

Another important aspect of graduate athletic nutrition programs is sports nutrition for special populations. This covers the nutritional needs of individuals with different physiological needs, such as children, pregnant women, and individuals with chronic diseases. Students will learn how to develop nutrition plans for individuals with specific nutritional needs and how to monitor their progress.

Nutrition coaching is another topic that is covered in graduate athletic nutrition programs. This involves providing athletes and other individuals with customized nutrition plans and monitoring their progress towards their nutrition and performance goals. Students will learn how to assess the needs of their clients, develop nutrition plans, and monitor progress.

Graduate athletic nutrition programs may also offer specializations in areas such as sports psychology or exercise science. Sports psychology is concerned with the mental aspects of sports performance, such as motivation, focus, and mental toughness. Exercise science, on the other hand, focuses on the physiological aspects of sports performance, such as muscle physiology and exercise metabolism.

Doctoral Programs

Doctoral programs in athletic nutrition typically take 4-5 years to complete. These programs are designed for individuals who want to pursue an academic career in sports nutrition or research. Doctoral programs offer an in-depth understanding of sports nutrition theories, research methodologies, and advanced topics in sports nutrition. Doctoral candidates may also conduct original research and produce a dissertation. Graduates of doctoral programs can pursue careers in academia as professors, researchers, or consultants.

The length of athletic nutrition courses can vary depending on the level of education and the type of institution offering the course. Short courses can be completed in a few days to a few weeks, while certificate programs take 6 months to 1 year to complete. Undergraduate programs take 4 years, while graduate and doctoral programs take 1-5 years to complete. It is important to choose the right program based on your career goals and educational needs.

Contact Trifocus Fitness Academy

If you would like to become a sports nutritionist then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

Frequently Asked Questions

How long do short athletic nutrition courses usually take?

Short courses in athletic nutrition can be completed in a few days to a few weeks.

How long do certificate programs in athletic nutrition typically take?

Certificate programs in athletic nutrition typically take 6 months to 1 year to complete.

How long do undergraduate athletic nutrition programs typically take?

Undergraduate athletic nutrition programs typically take 4 years to complete.

How long do graduate athletic nutrition programs typically take?

Graduate athletic nutrition programs typically take 1-2 years to complete.

Can the length of athletic nutrition courses vary?

Yes, the length of athletic nutrition courses can vary depending on the level of education and the type of institution offering the course.

The post How Long Do Athletic Nutrition Courses Typically Take To Complete? appeared first on Trifocus Fitness Academy.

Benefits of Studying Sports Nutrition

Bronwen — Tue, 28 Mar 2023 06:00:40 +0000

Studying sports nutrition can provide numerous benefits for individuals interested in sports and fitness. Here are a couple of the main benefits of studying sports nutrition.

Improve Athletic Performance

One of the primary benefits of studying sports nutrition is the ability to optimize athletic performance. Through the study of sports nutrition, individuals can learn about the specific types and amounts of macronutrients (carbohydrates, proteins, and fats) that are necessary for fuelling the body during exercise. Additionally, they can learn about the importance of timing meals and snacks in relation to workouts to ensure that the body has adequate energy stores. Proper nutrition can help athletes improve endurance, strength, and power, allowing them to perform at their best and achieve their goals.

Another benefit of studying sports nutrition is the ability to prevent and treat injuries. Nutrition plays a crucial role in the body’s ability to recover from physical activity, and a diet that is deficient in key nutrients can increase the risk of injury. By studying sports nutrition, individuals can learn about the foods and supplements that can help speed up recovery and reduce inflammation, allowing them to return to training and competition more quickly.

Studying sports nutrition can also help individuals maintain their overall health and well-being. Correct nutrition is essential for maintaining a healthy body weight, reducing the risk of chronic diseases, and promoting mental and emotional health. By learning about the role of nutrition in physical health, individuals can make informed decisions about their diet and lifestyle that can help them achieve optimal health.

Additionally, studying sports nutrition can lead to a fulfilling career in the field of sports and fitness. As the demand for sports nutritionists continues to grow, there are a variety of career opportunities available for individuals with expertise in this area. These may include working with individual athletes or teams, providing nutrition education to the general public, or conducting research in the field of sports nutrition.

Enhance Recovery

One of the primary benefits of sports nutrition is that it can help individuals improve their athletic performance. By understanding the nutrients that the body needs to perform at its best, individuals can tailor their diets to meet their specific needs. For example, they can learn about the best foods to eat before, during, as well as after exercise to ensure that they have the energy they need to perform at their very best.

Moreover, sports nutrition is also concerned with the role of nutrition in recovery. By studying sports nutrition, individuals can learn how to fuel their body with the nutrients it needs to recover quickly and effectively after exercise. This can assist with reducing the risk of injury and enable individuals to return to training more quickly.

Prevent Injuries

Sports nutrition plays a significant role in injury prevention and overall physical health. Proper nutrition provides the body with the essential nutrients it needs to maintain strong bones and muscles, making it more resistant to injury. Studying sports nutrition can equip individuals with the knowledge they need to make informed decisions about their diet and enhance their physical health.

One of the essential nutrients for preventing injuries is calcium. Calcium is necessary for the development and maintenance of strong bones, which are crucial for athletes who subject their bodies to high-impact activities. Athletes who do not consume enough calcium are at higher risk of stress fractures, which can be debilitating and can keep them out of competition for extended periods. Studying sports nutrition can help individuals learn about calcium-rich foods that can help prevent these injuries and keep bones healthy.

Another essential nutrient for injury prevention is protein. Protein is required for building and repairing muscles and tissues. Athletes who do not consume enough protein may be more susceptible to muscle strains and tears. Studying sports nutrition can help individuals learn about the optimal amounts of protein to consume based on their activity level and body composition.

Carbohydrates are another crucial nutrient for injury prevention and physical health. Carbohydrates are the body’s primary source of energy and are necessary for high-intensity exercise. Athletes who do not consume enough carbohydrates may experience fatigue, weakness, and a decreased ability to perform at their best. Studying sports nutrition can help individuals learn about the right types and amounts of carbohydrates to consume before, during, and after exercise to optimize performance.

Increase Energy Levels

In sports nutrition, individuals can learn about the different types of macronutrients (carbohydrates, proteins, and fats) and how they impact energy levels. Carbohydrates are the body’s primary source of energy, and they play a crucial role in fuelling high-intensity exercise. Proteins are vital for muscle growth and recovery, while fats are important for providing sustained energy during endurance exercise.

Studying sports nutrition can also provide insights into how to properly time meals and snacks to optimize energy levels. Pre-workout meals should be consumed 1-3 hours before exercise and should be high in carbohydrates and low in fat and fibre to ensure quick digestion and absorption. During exercise, athletes should consume easily digestible carbohydrates, such as sports drinks, to maintain energy levels. Post-workout meals should be consumed within 30 minutes of exercise and should include both carbohydrates and proteins to aid in recovery and muscle repair.

Develop Healthy Habits

One of the benefits of studying sports nutrition is that it can help individuals better understand their body’s nutritional needs. Through studying the relationship between nutrition and athletic performance, individuals can learn about the nutrients needed to fuel their body before, during, and after exercise. They can also learn how to create balanced meals that meet their body’s needs, including the right balance of carbohydrates, protein, and healthy fats.

In addition to optimizing athletic performance, proper nutrition can also help prevent chronic diseases such as heart disease, diabetes, and obesity. By studying sports nutrition, individuals can learn about the job of nutrition in disease prevention and how to make healthy choices to reduce the risk of developing these diseases. This knowledge can also be applied to other areas of life, such as making healthy choices when eating out or grocery shopping.

Another benefit of studying sports nutrition is the ability to develop customized nutrition plans based on individual needs and goals. Everyone’s body is different, and nutrition needs can vary according on factors such as age, gender, and activity level. By studying sports nutrition, individuals can learn how to create personalized nutrition plans that meet their specific needs, whether they are looking to improve athletic performance, lose weight, or simply maintain overall health.

Studying sports nutrition can also help individuals learn how to read and interpret nutrition labels. With so many food choices available, it can be challenging to determine which foods are the healthiest options. By studying sports nutrition, individuals can learn how to read nutrition labels to make informed choices about the food they eat. This skill is especially important for athletes who need to carefully monitor their nutrient intake to optimize their performance.

Proper nutrition is also essential for mental health and wellbeing. Studies have shown that a healthy diet can boost mood and lower symptoms of depression and anxiety. By studying sports nutrition, individuals can learn about the relationship between nutrition and mental health as well as develop healthy eating habits that support both physical and mental wellbeing.

Personalize Nutrition Plans

Every athlete has unique nutrition needs. By studying sports nutrition, individuals can learn how to develop personalized nutrition plans that are tailored to their unique needs and goals. This can help athletes optimize their performance and achieve their goals.

Enhance Overall Health

Proper nutrition is essential for overall health and wellbeing. By studying sports nutrition, individuals can learn about the role of nutrition in preventing chronic diseases and promoting optimal health.

Career Opportunities

Studying sports nutrition can open up various career opportunities in the sports and fitness industry. With an increasing focus on the role of nutrition in athletic performance, there is a growing demand for sports nutrition professionals who can help athletes optimize their performance and achieve their goals.

Sports nutrition professionals can work with athletes at all levels, from amateur to professional, to help them develop personalized nutrition plans that meet their unique needs and goals. This can include creating meal plans, advising on nutrient timing, and recommending supplements.

In addition to working with athletes, sports nutrition professionals can also work in a variety of settings, such as sports teams, gyms, and wellness centres. They can also work as consultants, providing advice and guidance to individuals and organizations in the sports and fitness industry.

Competitive Edge

In sports, every advantage counts. By studying sports nutrition, individuals can gain a competitive edge by optimizing their nutrition and improving their overall health and wellbeing.

Personal Satisfaction

Finally, studying sports nutrition can provide personal satisfaction and a sense of accomplishment. By learning about the importance of proper nutrition and how to apply that knowledge to their own lives, individuals can feel empowered to take control of their health and wellbeing.

In conclusion, studying sports nutrition can provide numerous benefits for individuals interested in sports and fitness. From improving athletic performance to enhancing overall health and wellbeing, studying sports nutrition can help individuals achieve their goals and lead a healthy and active lifestyle.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to study our Diploma in Sports Nutrition Course. Follow this link to find out more.

The post Benefits of Studying Sports Nutrition appeared first on Trifocus Fitness Academy.

Topics Covered in a Typical Sports Nutrition Course

Bronwen — Tue, 28 Mar 2023 06:00:10 +0000

A sports nutrition course covers a wide range of topics related to the role of nutrition in sports and exercise. These courses are designed to provide individuals with a comprehensive understanding of the relationship between nutrition and athletic performance, as well as the strategies and techniques for optimizing nutrition in sports.

Here are some of the topics that are typically covered in a sports nutrition course.

Nutrient Requirements For Athletes

A sports nutrition course typically covers the specific nutrient requirements for athletes, including carbohydrates, proteins, fats, vitamins, and minerals. It is important for athletes to have a balanced diet that provides them with enough energy to perform at their best. In a sports nutrition course, students will learn about the role of each nutrient in the body and how they affect athletic performance.

Carbohydrates are an essential nutrient for athletes as they provide energy to the muscles during exercise. Students will learn about the different types of carbohydrates and how to calculate the optimal amount of carbohydrates for different types of athletes, based on their body weight and the intensity of their training.

Protein is another important nutrient for athletes as it is essential for building and repairing muscles. Students will learn about the different types of protein and how to calculate the optimal amount of protein for different types of athletes, based on their body weight and the intensity of their training.

Fats are also an important nutrient for athletes as they provide energy during exercise and help with the absorption of vitamins. Students will learn about the different types of fats and how to calculate the optimal amount of fat for different types of athletes, based on their body weight and the intensity of their training.

Vitamins and minerals are vital nutrients that play a vital role in athletic performance. Students will learn about the different vitamins and minerals and how they affect athletic performance. They will also learn about the recommended daily intake of vitamins and minerals for athletes and how to calculate the optimal amount for different types of athletes.

Energy Metabolism

Macronutrients, such as carbohydrates, fats, and proteins, are the main sources of energy during exercise. Carbohydrates are the preferred fuel source for high-intensity exercise, while fats are the primary fuel source for low-intensity exercise. Proteins play a key role in muscle repair and recovery.

Sports nutrition courses cover how to optimize nutrient intake to maintain energy levels during exercise. For example, athletes may consume carbohydrates before exercise to maximize their glycogen stores and provide a quick source of energy during exercise. Similarly, consuming protein after exercise can help to repair and rebuild muscle tissue.

In addition to the macronutrients, sports nutrition courses also cover the role of micronutrients, such as vitamins and minerals, in energy metabolism. Vitamins and minerals are essential for the production of energy, and deficiencies in these nutrients can lead to decreased athletic performance.

Overall, understanding the principles of energy metabolism is essential for athletes to optimize their performance, and a sports nutrition course provides the knowledge and skills needed to achieve this goal.

Hydration

Proper hydration plays a crucial role in regulating body temperature, maintaining blood volume, and supporting metabolic functions. Dehydration can lead to decreased athletic performance, fatigue, and an increased risk of injury. In a sports nutrition course, students will learn about the signs and symptoms of dehydration, the importance of monitoring fluid intake during exercise, and strategies for maintaining proper hydration levels.

Students will also learn about the different types of fluids that can be consumed before, during, and after exercise to promote proper hydration. Sports drinks are a very popular choice for athletes because they contain electrolytes that help to replace those lost through sweat. However, it’s quite important to note that not all sports drinks are created equal, and some may contain high levels of sugar or other additives. A sports nutrition course will teach students how to choose the right type of sports drink and how to read labels to identify potential health concerns.

Pre- And Post-Exercise Nutrition

Sports nutrition courses cover the critical aspects of pre- and post-exercise nutrition, which are essential for optimal athletic performance. Students learn about the specific nutrient requirements that the body needs to fuel and recover from physical activity. The timing and composition of meals play a crucial role in enhancing exercise performance, reducing fatigue, and promoting recovery. Proper nutrition can also prevent injuries and illnesses associated with sports.

A sports nutrition course teaches individuals about the benefits of consuming the right balance of carbohydrates, proteins, and fats before exercise. Carbohydrates are the primary source of energy during exercise and are stored in muscles as glycogen. Students learn how to calculate the right amount of carbohydrates needed to maintain glycogen stores, which can improve endurance and delay fatigue during exercise. Protein is essential for repairing and building muscle tissue, which is critical for athletes who engage in high-intensity workouts. The course covers the specific protein requirements for athletes to optimize muscle recovery and growth.

A sports nutrition course also teaches individuals about the importance of post-exercise nutrition. Proper nutrition after exercise can help the body recover from physical activity and reduce muscle soreness. The course covers the specific nutrient requirements for recovery, including carbohydrates, protein, and fluids. Students learn how to calculate the ideal ratio of carbohydrates to protein needed to promote muscle recovery and glycogen replenishment.

Weight Management

Maintaining a healthy weight is essential for athletes to achieve their peak performance. Students will learn about the role of nutrition in weight loss and weight gain, as well as the methods and strategies for achieving and maintaining a healthy weight.

Weight management is a key component of sports nutrition. Athletes need to ensure they maintain an optimal weight to perform at their best. An optimal weight depends on factors such as age, gender, and sport type. Students will learn how to calculate body mass index (BMI) and body fat percentage to determine a healthy weight range.

One of the main topics covered in a sports nutrition course is the role of diet in weight management. Students will learn about the importance of a balanced diet that includes all macronutrients – carbohydrates, proteins, and fats – as well as micronutrients for example vitamins and minerals. They will also learn how to calculate calorie intake and how to balance energy expenditure with calorie intake.

Supplements

The use of supplements is a popular topic in sports nutrition as athletes may use them to enhance performance, boost energy, or improve recovery. Supplements can come in different forms, such as powders, pills, or liquids, and can contain different types of nutrients, including vitamins, minerals, protein, and carbohydrates. In a typical sports nutrition course, students will learn about the different types of supplements available, the science behind them, and how to evaluate their safety and effectiveness.

One of the most common supplements used by athletes is protein. Protein supplements are often taken in the form of powders or bars and are used to support muscle growth and repair. Sports nutrition courses may cover the different types of protein supplements available, including whey protein, casein protein, and soy protein, and their potential benefits and risks. Students will learn how to determine the appropriate amount of protein an athlete needs based on their activity level and how to incorporate protein supplements into their diet.

Creatine is another popular supplement used by athletes, particularly those engaged in high-intensity activities such as weightlifting or sprinting. Creatine supplements are thought to increase muscle mass, strength, and power. However, there is some debate around the safety and effectiveness of creatine supplements, and sports nutrition courses will cover these issues in detail. Students will learn how to evaluate the risks and benefits of creatine supplements and how to use them safely and effectively.

Sports nutrition courses may also cover the use of supplements such as caffeine, beta-alanine, and nitrate, which are thought to enhance athletic performance. Caffeine is a stimulant which can increase energy, alertness, and focus. Beta-alanine is an amino acid that is thought to reduce fatigue and improve performance during high-intensity exercise. Nitrate supplements are thought to improve endurance and reduce fatigue by increasing blood flow and oxygen delivery to the muscles. However, students will also learn about the potential risks associated with these supplements and how to determine their safety and effectiveness.

Special Populations

Sports nutrition courses not only focus on the nutrient requirements of athletes but also take into account the specific needs of special populations. Female athletes, for example, have unique nutritional requirements due to their physiological differences, such as higher iron requirements and the need for adequate calcium intake to support bone health. Sports nutrition courses cover these specific nutrient needs and how to meet them through dietary choices.

Vegetarian and vegan athletes may also have unique nutritional needs, particularly in ensuring adequate protein intake. Sports nutrition courses address these needs and provide guidance on plant-based protein sources to meet protein requirements.

Athletes with food allergies or intolerances may face challenges in meeting their nutrient needs while avoiding certain foods. Sports nutrition courses provide guidance on how to ensure adequate nutrient intake while avoiding common allergens, such as dairy or gluten.

Ethics And Professionalism

A sports nutrition course will also cover the ethical and professional considerations involved in providing nutritional advice to athletes. Students will learn about the importance of following professional guidelines and ethical standards in the field of sports nutrition.

Research Methods

Sports nutrition courses may also cover research methods used in the field, such as experimental design, statistical analysis, and data interpretation. This knowledge can be helpful for individuals who want to conduct research in the field of sports nutrition.

A sports nutrition course covers a wide range of topics related to the role of nutrition in athletic performance. By studying these topics, individuals can learn how to optimize their nutrition and achieve their goals in sports and exercise.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to study our Diploma in Sports Nutrition Course. Follow this link to find out more.

The post Topics Covered in a Typical Sports Nutrition Course appeared first on Trifocus Fitness Academy.

What Are The Best Online Nutrition Courses?

Bronwen — Fri, 24 Mar 2023 06:00:52 +0000

Online nutrition courses have become increasingly popular in recent years as people seek to learn more about healthy eating habits and the impact of food on overall health and wellness. With so many options that are available, it can be difficult to determine which online nutrition courses are the best. However, some courses stand out above the rest.

Precision Nutrition Certification

The Precision Nutrition Certification program is a top-rated online nutrition course that provides a comprehensive education in nutrition science, behaviour change, coaching, and business development. The course is self-paced, which allows students to complete the coursework at their own convenience. The course covers a wide range of topics, including macronutrients, micronutrients, digestion, metabolism, weight loss, muscle gain, and disease prevention.

This nutrition program provides a unique approach to nutrition education that focuses on individualized coaching and behaviour change. The course emphasizes the importance of behaviour change in promoting healthy eating habits and lifestyle changes. Students learn how to develop effective coaching skills that empower clients to make sustainable changes in their diet and lifestyle.

The program is designed to accommodate different learning styles and preferences. The course materials are presented in various formats, including videos, articles, and quizzes. The videos are engaging and informative, featuring expert instructors who provide a thorough understanding of the course topics. The articles and quizzes provide an opportunity for students to apply their knowledge and reinforce their understanding of the course material.

Upon completion of the Precision Nutrition Certification program, students receive a Precision Nutrition Level 1 Certification. This certification is widely recognized in the health and fitness industry and is a testament to the student’s knowledge and expertise in nutrition science, behaviour change, coaching, and business development. The certification is a very valuable credential for individuals who wish to follow a career in nutrition coaching, personal training, or fitness.

This program offers a range of benefits to students who wish to enhance their knowledge and expertise in nutrition science and coaching. The program provides a comprehensive education in nutrition science, behaviour change, coaching, and business development. The program is self-paced, which allows students to complete the coursework at their own convenience. The course materials are presented in various formats, including videos, articles, and quizzes, which cater to different learning styles and preferences.

The Precision Nutrition Certification program is designed for people who wish to follow a career in nutrition coaching, personal training, or fitness. The program provides students with the skills and knowledge needed to develop effective coaching strategies that promote healthy eating habits and lifestyle changes. The program emphasizes the importance of behaviour change in promoting sustainable changes in diet and lifestyle.

The Institute for Integrative Nutrition

The Institute for Integrative Nutrition (IIN) program is an excellent online nutrition course that offers a holistic approach to nutrition. The program covers a broad range of topics, including nutrition science, mind-body health, coaching skills, and business development. The course is self-paced, which allows students to complete the coursework at their own convenience.

The IIN program provides students with a comprehensive education in nutrition science, which covers macronutrients, micronutrients, digestion, metabolism, and disease prevention. The course also emphasizes the importance of mind-body health in promoting overall wellness. Students learn how to incorporate mindfulness, stress reduction, and other mind-body practices into their coaching strategies.

The coaching skills component of the IIN program teaches students how to develop effective coaching strategies that promote healthy eating habits and lifestyle changes. Students learn how to identify their clients’ unique needs and goals, develop personalized nutrition plans, and support clients in making sustainable changes in their diet and lifestyle.

The business development component of the program teaches students how to develop and grow their nutrition coaching practice. Students learn how to market their services, attract clients, and develop a successful nutrition coaching business.

The IIN program provides students with a range of resources to support their learning, including videos, audio recordings, and online community support. The videos and audio recordings are engaging and informative, featuring expert instructors who provide a thorough understanding of the course topics. The online community support provides an opportunity for students to connect with other students and receive support and feedback.

Upon completion of the IIN program, students receive a Health Coach Certification, which is recognized by the International Coach Federation. The certification is a very valuable credential for individuals who want to follow a career in nutrition coaching, personal training, or fitness.

The program offers a range of benefits to students who wish to enhance their knowledge and expertise in nutrition science and coaching. The program provides a comprehensive education in nutrition science, mind-body health, coaching skills, and business development. The program is self-paced, which allows students to complete the coursework at their own convenience. The course materials are presented in various formats, including videos, audio recordings, and online community support, which cater to a variety of different learning styles and preferences.

The IIN program is designed for individuals who wish to pursue a career in nutrition coaching, personal training, or fitness. The program provides students with the skills and knowledge needed to develop effective coaching strategies that promote healthy eating habits and lifestyle changes. The program emphasizes the importance of mind-body health in promoting overall wellness and teaches students how to incorporate mindfulness and stress reduction techniques into their coaching strategies.

Harvard University’s Nutrition Course

Harvard University offers a free online nutrition course, “Introduction to Nutrition,” which provides an introduction to the principles of nutrition science. The course covers a variety of topics such as macronutrients, micronutrients, and energy balance. It is self-paced and includes video lectures, interactive quizzes, and a discussion forum. While the course does not provide a certification, it is an excellent option for individuals who want to learn more about nutrition science and principles.

Udemy’s Nutrition Courses

Udemy is an online learning platform which offers a wide range of nutrition courses covering various topics such as plant-based nutrition, sports nutrition, and weight loss. These courses are self-paced, which allows individuals to complete the coursework at their own convenience.

The Udemy nutrition courses are designed to provide learners with a deep understanding of various aspects of nutrition. They are suitable for individuals who want to learn more about specific topics in nutrition without necessarily pursuing a full certification program. The courses offer a flexible learning experience, allowing learners to set their own pace, and they are available on-demand, meaning that learners can access them at any time.

The Udemy courses typically include video lectures, quizzes, and assignments. The video lectures are quite engaging and informative, and these are taught by expert instructors who are well-versed in the topics they cover. The quizzes and assignments provide an opportunity for learners to test their knowledge and reinforce their understanding of the course material.

While the Udemy courses do not offer a certification, they are an excellent option for individuals who want to learn more about specific aspects of nutrition. The courses are affordable and offer a flexible learning experience that can fit into any busy schedule. The platform also offers a wide range of courses, which means that learners can find a course that matches their specific needs and interests.

The Udemy courses cover various aspects of nutrition, including plant-based nutrition, sports nutrition, and weight loss. The plant-based nutrition course covers the benefits of a plant-based diet, including the potential to prevent chronic diseases, for instance heart disease and diabetes. The course also covers the nutrient requirements of a plant-based diet and how to plan balanced plant-based meals.

The sports nutrition course covers the nutritional requirements of athletes and active individuals. It covers topics such as macronutrient and micronutrient requirements, hydration, and recovery nutrition. The course also provides practical strategies for fuelling athletic performance and recovering from exercise.

The weight loss course covers various strategies for achieving and maintaining a healthy weight. It covers topics such as the science of weight loss, dietary strategies for weight loss, and the role of physical activity in weight management. The course also provides practical tools and strategies for setting and achieving weight loss goals.

Coursera’s Nutrition Courses

Coursera offers a range of online nutrition courses from top universities such as Stanford University, Johns Hopkins University, and the University of Colorado. The courses cover topics such as nutrition science, public health nutrition, and food production. The courses are self-paced and include video lectures, quizzes, and assignments. While the courses do not offer a certification, they are an excellent option for individuals who want to learn more regarding the science of nutrition.

eCornell’s Nutrition Courses

eCornell offers a range of online nutrition courses in partnership with Cornell University. The courses cover topics such as plant-based nutrition, food and nutrition policy, and nutrition and disease prevention. The courses are self-paced and include video lectures, quizzes, and assignments. Upon completion of the program, students will get a certificate from Cornell University.

There are many excellent online nutrition courses available for individuals who want to learn more about nutrition science and principles. The courses listed above are some of the best options, covering a wide range of topics and providing students with the skills and knowledge needed to develop healthy eating habits and promote overall health and wellness. If you are very interested in pursuing a career in nutrition or simply want to learn more about healthy eating, there is an online nutrition course available that is right for you.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to study our Specialised Nutrition Course. Follow this link to find out more.

The post What Are The Best Online Nutrition Courses? appeared first on Trifocus Fitness Academy.

Topics Covered in a Typical Nutrition Course

Bronwen — Fri, 24 Mar 2023 06:00:27 +0000

A typical nutrition course covers a range of topics related to food and its impact on the human body. The course provides students with a comprehensive understanding of nutrition science, including the role of macronutrients, micronutrients, and other essential components of a healthy diet. Here are some of the topics that are covered in a typical nutrition course.

Macronutrients

Macronutrients are the primary components of a healthy diet, and they play a vital role in maintaining good health and wellness. A nutrition course provides students with an in-depth understanding of the functions and benefits of macronutrients and how they are metabolized in the body.

Carbohydrates are among the three macronutrients and are a primary source of energy for the body. They are found in a variety of foods, including fruits, vegetables, grains, and dairy products. Carbohydrates are broken down into glucose that is used by the body for energy. A nutrition course teaches students about the different types of carbohydrates, such as simple and complex carbohydrates, and their impact on blood sugar levels.

Proteins are another essential macronutrient that plays a critical role in building and repairing tissues in the body. They are found in a variety of foods, including meats, fish, beans, and nuts. Proteins are further broken down into amino acids that are used by the body for building and repairing tissues. A nutrition course teaches students about the different types of proteins, including complete and incomplete proteins, and their role in muscle building and maintenance.

Fats are the third macronutrient and play a crucial role in energy storage, insulation, and hormone production. They are found in a variety of foods, including meats, dairy products, nuts as well as oils. Fats are broken down and become fatty acids that are used by the body for energy and other functions. A nutrition course teaches students about the different kinds of fats, including saturated and unsaturated fats, and their impact on cholesterol levels and overall health.

In addition to teaching students about the functions and benefits of macronutrients, a nutrition course also provides students with an understanding of the recommended daily allowances for each macronutrient. The recommended daily allowances vary depending on age, sex, weight, and activity level, and a nutrition course teaches students how to calculate their individual macronutrient needs.

Moreover, a nutrition course teaches students about the importance of a balanced diet that includes all three macronutrients in the appropriate proportions. A balanced diet give the body the nutrients it needs to function optimally and maintain good health.

Micronutrients

Micronutrients are essential vitamins and minerals that the body requires in small amounts to maintain good health. A nutrition course covers the role of micronutrients in the body and how they are obtained from various food sources.

Digestion And Absorption

The process of digestion and absorption of food in the body is a critical aspect of nutrition that is covered in a typical nutrition course. Students learn how the body breaks down food into its component parts, including macronutrients and micronutrients, and how these nutrients are absorbed into the bloodstream and used by the body.

Digestion begins in the mouth, where the consumed food is broken down into a lot smaller pieces by chewing and mixed with saliva that contains enzymes which start to break down carbohydrates. The food then passes through the oesophagus and into the stomach, where it is then mixed with stomach acid and digestive enzymes that break down proteins.

From the stomach, the partly digested food enters the small intestine, where the majority of the nutrients are absorbed into the bloodstream. The small intestine is lined with villi as well as microvilli, which increase the surface area for absorption. Carbohydrates are then broken down into glucose, which is absorbed into the bloodstream and utilised by the body for energy. As we said earlier, proteins are broken down into amino acids, which are also absorbed into the bloodstream and used by the body for building and repairing tissues. As mentioned earlier, fats are broken down into fatty acids and glycerol that are absorbed into the lymphatic system and then transported to the liver for processing.

The process of absorption is highly regulated and involves a variety of transporters and enzymes that ensure the efficient uptake of nutrients. A nutrition course teaches students about the different types of transporters and enzymes involved in absorption, including glucose transporters, amino acid transporters, and lipoprotein lipase.

In addition to the process of digestion and absorption, a nutrition course also covers the role of the digestive system in maintaining good health. The digestive system plays a very important role in the immune system, as it contains a large number of immune cells that help to protect the body from harmful pathogens. A nutrition course teaches students about the relationship between gut health and overall health, including the impact of gut microbiota on immune function, metabolism, and other physiological processes.

Moreover, a nutrition course teaches students about the impact of various factors on the digestive system, such as stress, diet, and medication. Stress can have a significant influence on the digestive system, leading to conditions such as irritable bowel syndrome and ulcerative colitis. Diet also plays a crucial role in digestive health, with certain foods and nutrients promoting optimal digestion and absorption. Medications can also impact the digestive system, with some medications causing side effects such as nausea, diarrhoea, and constipation.

Energy Balance

A nutrition course covers the concept of energy balance, which is the relationship between the energy consumed through food and the energy expended through physical activity and other metabolic processes. Students learn about the factors that contribute to energy balance, including diet and exercise.

Food Safety And Foodborne Illness

Food safety and the risk of foodborne illness are critical aspects of nutrition that are covered in a typical nutrition course. Students learn about the principles of food safety and how to prevent the spread of foodborne pathogens through proper handling, storage, and preparation of food.

Foodborne illness results from consuming food or drink that is contaminated with harmful microorganisms, such as bacteria, viruses, or parasites. Symptoms of foodborne illness can go from mild stomach upset to more severe symptoms, such as vomiting, diarrhoea, and fever. In severe cases, foodborne illness may lead to hospitalization or – alternatively – even death.

A nutrition course teaches students about the different types of foodborne pathogens, including the most common types of bacteria, such as Salmonella, E. coli, and Listeria, and the viruses that can cause foodborne illness, such as Norovirus and Hepatitis A. Students learn about the symptoms of foodborne illness, how it is spread, and the groups of people who are most at risk for contracting foodborne illness, such as young children, older adults, pregnant women as well as individuals with weakened immune systems.

In addition to learning about the types of foodborne pathogens, students also learn about the principles of food safety and how to prevent the spread of foodborne illness. Proper food handling, storage, and preparation are critical to preventing the growth and spread of harmful microorganisms.

A nutrition course teaches students about the importance of washing hands and surfaces before and after handling food, and the proper temperature ranges for storing food to prevent the growth of bacteria. Students learn about the importance of cooking food to the appropriate temperature to kill harmful microorganisms, and the use of food thermometers to make sure that food is cooked to a safe temperature.

Furthermore, a nutrition course covers the principles of cross-contamination and how to prevent it. Cross-contamination occurs when harmful microorganisms are transferred from one food or surface to another, leading to the spread of foodborne pathogens. Students learn about the importance of using separate cutting boards and utensils for different types of food, such as meat and vegetables, and the proper cleaning and sanitizing of surfaces and utensils to prevent cross-contamination.

In addition to proper food handling and preparation, a nutrition course teaches students about the principles of food labelling and packaging. Food labelling provides consumers with important information about the nutritional content of food, including the number of calories, the amount of macronutrients, and the presence of allergens. A nutrition course teaches students how to read and interpret food labels, and the regulations that govern food labelling and packaging.

Nutritional Needs At Different Life Stages

A nutrition course covers the nutritional needs of individuals at different stages of life, including infants, children, adolescents, adults, and seniors. Students learn about the unique nutritional requirements of each group and how to develop appropriate nutrition plans.

Dietary Patterns And Disease

A nutrition course covers the relationship between dietary patterns and chronic diseases, such as obesity, diabetes, and cardiovascular disease. Students learn about the role that nutrition plays in disease prevention and management.

Nutrition Assessment And Counselling

A nutrition course covers the process of nutrition assessment, including dietary intake analysis and other measures of nutritional status. Students also learn about the principles of nutrition counselling, including how to develop and implement effective nutrition plans.

Global Nutrition Issues

A nutrition course covers global nutrition issues, including malnutrition, food insecurity, and the impact of global trade and agricultural policies on nutrition. Students learn about the strategies and policies aimed at improving nutrition and reducing global malnutrition.

A typical nutrition course covers a range of topics related to food and its impact on the human body. The course provides students with an in-depth understanding of nutrition science, including the role of macronutrients, micronutrients, and other essential components of a healthy diet. The course also covers a variety of related topics, such as digestion and absorption, energy balance, food safety, nutritional needs at different life stages, dietary patterns and disease, nutrition assessment and counselling, and global nutrition issues. By completing a nutrition course, students gain the knowledge and skills needed to develop effective nutrition plans and promote good health and wellness.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to study our Specialised Nutrition Course. Follow this link to find out more.

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What Topics Are Covered In A Nutrition Course

Bronwen — Fri, 17 Mar 2023 07:00:51 +0000

A nutrition course covers a wide range of topics related to food, health, and wellness. The specific topics covered will vary depending on the level and type of course, as well as the educational institution or organization offering the course. However, there are several key topics that are typically included in a nutrition course.

Macronutrients

Macronutrients are the three primary components of food that provide energy to the body: carbohydrates, proteins, and fats. A nutrition course will cover the role of macronutrients in the body, how to calculate and balance macronutrient intake, and the potential health risks of consuming too much or too little of each macronutrient.

Carbohydrates are the main chief of energy for the body. These are broken down into glucose, which is then used by cells for energy production. Carbohydrates also play a critical role in maintaining proper brain function and regulating blood sugar levels. Complex carbohydrates, for example whole grains and vegetables, provide sustained energy and are an essential source of dietary fibre, which helps regulate digestion.

Proteins are necessary for the growth and repair of tissues, including muscles, bones, and organs. These are made up of amino acids, which the body uses to build and maintain tissues. Proteins are also involved in various metabolic processes, such as the production of hormones, enzymes, and antibodies. Animal products – for example meat, fish, and eggs – are excellent sources of protein, but plant-based sources, such as beans, lentils, and nuts, are also rich in protein.

Fats play several essential roles in the body, including energy production, insulation, and protection of organs. They are also necessary for the absorption of vitamins and the production of hormones. Unsaturated fats – for example those found in nuts, seeds, and fish – are considered healthy fats that can assist with lowering cholesterol levels and reduce the risk of heart disease. Saturated and trans fats, that are found in processed and fried foods, can increase the risk of heart disease and should be consumed in moderation.

In addition to the three macronutrients, the body also requires vitamins and minerals for optimal health. Vitamins and minerals are necessary for various metabolic processes, such as bone growth, immune function, and energy production. A balanced diet which includes a variety of nutrient-dense foods – for example fruits, vegetables, whole grains, lean proteins, as well as healthy fats – can provide the necessary macronutrients, vitamins, and minerals to support optimal health.

Micronutrients

Micronutrients are the essential vitamins and minerals that the body needs to function properly. A nutrition course will cover the functions of each micronutrient, how to calculate and balance micronutrient intake, and the potential health risks of deficiencies or excesses.

Vitamins are organic compounds which the body needs for growth, development, and proper functioning. They are essential for a wide range of processes, including metabolism, immune function, and the production of hormones and enzymes. There are two kinds of vitamins: water-soluble and fat-soluble.

Water-soluble vitamins, such as vitamin C and B vitamins, are not stored in the human body and need to be replenished often through diet. They play a critical role in the metabolism of carbohydrates, proteins, and fats, as well as the synthesis of DNA and other essential molecules. Also, vitamin C is an antioxidant that helps protect the body from damage that is caused by free radicals.

Fat-soluble vitamins – for example vitamins A, D, E, and K – are stored in the body’s fat tissues and liver. They are involved in a range of processes, including vision, bone health, and blood clotting. Vitamin D, for example, helps the body absorb calcium and maintain bone health, while vitamin K is essential for proper blood clotting.

Minerals are inorganic compounds which the body needs for various functions, such as building strong bones, transmitting nerve impulses, and maintaining a healthy immune system. There are two types of minerals: major minerals and trace minerals.

Major minerals, such as calcium, magnesium, and potassium, are required in larger amounts and are critical for proper bodily functions. Calcium, for example, is essential for building and maintaining strong bones and teeth, while magnesium is involved in hundreds of enzymatic reactions in the body.

Trace minerals – for example iron, zinc, and selenium – are needed in smaller amounts, but are still essential for proper bodily functions. Iron is necessary for the making of haemoglobin, a protein which is found in red blood cells that carries oxygen throughout the body. Zinc is involved in immune function, wound healing, and the synthesis of DNA, while selenium is a very powerful antioxidant that helps protect the body from damage caused by free radicals.

Micronutrient deficiencies can lead to a range of health problems. For instance, a lack of vitamin C can lead to scurvy, a disease that is characterized by weakness, fatigue, and bleeding gums. Iron deficiency may lead to anaemia, a condition where the body does not have sufficient red blood cells to carry oxygen all throughout the body. Calcium deficiency can lead to osteoporosis, which is a state where bones become weak and brittle.

Digestion And Absorption

Digestion is the process where the body breaks down food into tinier molecules that can be absorbed and used for energy. A nutrition course will cover the anatomy and physiology of the digestive system, the role of enzymes and hormones in digestion, and how the body absorbs and uses nutrients.

Energy Balance

Energy balance is the relationship between the calories consumed from food and the calories expended through physical activity and metabolism. A nutrition course will cover how to calculate and monitor energy balance, the impact of energy balance on weight management and overall health, and strategies for achieving and maintaining energy balance.

Energy balance plays a crucial role in weight management. It is the relationship between the energy we consume through food and drinks (calories) and the energy we burn through physical activity, exercise, and normal body functions (metabolism). If the amount of energy we consume equals the amount of energy we burn, then we are said to be in energy balance. However, if we consume more energy than we burn, we are in a state of positive energy balance, which can lead to weight gain. Conversely, if we burn more energy than we consume, we are in a state of negative energy balance, which can lead to weight loss.

Maintaining a healthy weight requires balancing the energy intake and expenditure. If we consume more calories than we burn, the excess calories are stored in our body as fat, leading to weight gain. On the other hand, if we burn more calories than we consume, our body uses stored fat for energy, leading to weight loss. Therefore, understanding energy balance is essential for successful weight management.

In order to lose weight, it is important to create a calorie deficit by burning more calories than we consume. This can be achieved through a combination of reducing calorie intake and increasing physical activity levels. Eating a balanced and healthy diet that is lower in calories can help to reduce energy intake. This includes reducing the intake of high-calorie foods and drinks, such as sugary drinks, fast food, and snacks that are high in fat and sugar. Instead, it is recommended to consume nutrient-dense foods that are high in fibre, protein, and healthy fats, such as fruits, vegetables, lean proteins, and whole grains.

Physical activity is also important for creating a calorie deficit and maintaining a healthy weight. Regular exercise can increase the number of calories we burn, which can help to create a calorie deficit. This includes both aerobic exercise, such as running, cycling, or swimming, and strength training, such as lifting weights or doing bodyweight exercises. Exercise also has the added benefit of improving overall health and reducing the risk of chronic diseases.

In addition to reducing calorie intake and increasing physical activity, there are other factors that can impact energy balance and weight management. Sleep is an important factor that can affect both metabolism and appetite. Lack of sleep can lead to decreased metabolism, increased appetite, and a higher risk of obesity. Stress can also impact energy balance, as it can lead to overeating and decreased physical activity levels.

Dietary Guidelines And Recommendations

Governments and health organizations around the world publish dietary guidelines and recommendations to help people make healthy food choices. A nutrition course will cover these guidelines and recommendations, including recommended serving sizes, food groups, and nutrient targets.

Food Labelling

Food labelling is an important tool for consumers to have a good understanding the nutritional content of the food that they are eating. A nutrition course will cover how to read and interpret food labels, including information about macronutrients, micronutrients, and other key nutrients.

Nutrition And Disease

Nutrition plays a very important role in the prevention and treatment of a great many diseases, including heart disease, diabetes, and cancer. A nutrition course will cover the relationship between nutrition and various diseases, as well as strategies for using nutrition to prevent and manage these conditions.

Special Diets

There are many different special diets, such as vegetarian, vegan, gluten-free, and low-carb diets, that people may follow for various reasons. A nutrition course will cover the principles and potential benefits and risks of these diets, as well as strategies for adapting them to meet individual needs.

Food Safety

Food safety is an important consideration for anyone working with or consuming food. A nutrition course will cover the principles of food safety, including how to prevent foodborne illness, proper food storage and handling, and the potential risks associated with various types of food.

Culinary Techniques

Culinary techniques are the methods used to prepare food for consumption. A nutrition course may cover various culinary techniques, including baking, sautéing, grilling, and roasting, as well as strategies for cooking healthy and nutritious meals.

A nutrition course covers a wide range of topics related to food, health, and wellness. By understanding the principles of nutrition and healthy eating, individuals can make informed choices about the foods they consume, leading to improved health and well-being.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to study our Specialised Nutrition Course. Follow this link to find out more.

The post What Topics Are Covered In A Nutrition Course appeared first on Trifocus Fitness Academy.

How Long Does A Nutrition Course Typically Last?

Bronwen — Fri, 17 Mar 2023 07:00:29 +0000

The duration of a nutrition course can vary depending on the level and type of course, as well as the educational institution or organization offering the course. In general, nutrition courses can range from a few weeks to several years in length.

Short-Term Courses

Short-term nutrition courses are typically offered as workshops, seminars, or online courses. These courses may last from a few hours to a few weeks and are usually designed to provide an overview of basic nutrition concepts. Short-term courses are ideal for individuals who are interested in learning about nutrition but do not have the time or – alternatively – the resources to commit to a longer course.

Short-term nutrition courses are designed to provide an overview of basic nutrition concepts in a condensed timeframe. These courses typically last from a few hours to a few weeks and are ideal for individuals who are interested in learning about nutrition but do not have the time nor resources to commit to a longer course.

The topics covered in a short-term nutrition course will vary depending on the specific course and instructor, but some common topics include:

Basic nutrition concepts: Short-term nutrition courses often begin with an overview of basic nutrition concepts, including the six essential nutrients (carbohydrates, proteins, fats, vitamins, minerals, and water), the functions of each nutrient in the body, and the recommended daily intake of each nutrient.
Healthy eating patterns: Short-term nutrition courses may cover different healthy eating patterns, such as the Mediterranean diet, the DASH diet, or the vegetarian diet. These courses may explore the benefits of each eating pattern and provide tips for incorporating them into daily life.
Food safety: Short-term nutrition courses may include a section on food safety, covering topics such as proper food handling, storage, and preparation techniques, as well as ways to prevent foodborne illness.
Reading nutrition labels: Short-term nutrition courses may cover how to read and interpret nutrition labels on food packaging, including understanding serving sizes, calories, and nutrient content.
Dietary supplements: Short-term nutrition courses may cover dietary supplements, including the potential benefits and risks of using supplements, and how to choose supplements that are safe and effective.
Weight management: Short-term nutrition courses may cover basic principles of weight management, including the importance of calorie balance, healthy eating habits, and physical activity.
Nutrition and disease: Short-term nutrition courses may cover how nutrition affects the risk and management of various chronic diseases, such as diabetes, heart disease, and cancer.
Nutrition for special populations: Short-term nutrition courses may cover nutrition considerations for special populations, such as pregnant women, children, and older adults.
Nutrition trends: Short-term nutrition courses may cover current nutrition trends, such as plant-based diets, intermittent fasting, or gut health. These courses may explore the evidence behind these trends and provide guidance on incorporating them into daily life.

Certificate Programs

Certificate programs in nutrition are designed in order to give students the knowledge and skills needed to work in various fields related to nutrition. These programs are typically shorter in duration than degree programs, ranging from a few months to a year or more, and are often offered online, making them accessible to a wider range of students.

The curriculum of certificate programs in nutrition can vary dependent on the specific program and institution offering it. However, most programs cover a broad range of topics related to nutrition, including the science of nutrition, healthy eating habits, the relationship between nutrition and disease, and the role of nutrition in promoting overall health and wellness.

The following are some of the main topics that certificate programs in nutrition typically cover:

Fundamentals of Nutrition Science: This module provides students with an overview of the science of nutrition, including the basic principles of nutrition, how nutrients are digested, absorbed, and metabolized, and the functions of different nutrients in the body.
Healthy Eating Habits: This module covers the principles of healthy eating, including the components of a balanced diet, portion sizes, and the role of nutrients in maintaining a healthy weight.
Nutrition and Disease: This module examines the relationship between nutrition and various diseases, including heart disease, diabetes, and cancer. Students learn how nutrition can be used to prevent and manage these diseases.
Nutritional Supplements: This module covers the use of nutritional supplements, including vitamins, minerals, and herbal remedies. Students learn about the potential benefits and risks of these supplements, and how to choose and use them safely.
Nutrition for Special Populations: This module covers the nutritional needs of specific populations, such as pregnant women, children, and athletes. Students learn about the unique nutritional requirements of these populations, and how to design and implement nutrition programs to meet their needs.
Nutrition Education and Counselling: This module covers the principles of nutrition education and counselling, including effective communication strategies, behaviour change techniques, and counselling skills. Students learn how to design and deliver nutrition education programs, and how to provide one-on-one counselling to clients.

Associate degree

An associate degree in nutrition is a two-year program that covers a range of topics, including food science, metabolism, and the role of nutrients in human health. An associate’s degree in nutrition is ideal for individuals who are interested in going after a career as a nutritionist or dietitian. Many community colleges and vocational schools offer associate’s degree programs in nutrition.

Bachelor’s Degree

A bachelor’s degree in nutrition is a four-year program that provides a comprehensive education in nutrition science, including courses in biochemistry, human physiology, and food science. A bachelor’s degree in nutrition prepares students for a broad range of careers in the field, including nutritionist, dietitian, food scientist, and public health educator. Many universities offer bachelor’s degree programs in nutrition.

The curriculum of a bachelor’s degree in nutrition typically includes a combination of core courses in the sciences, nutrition, and related fields, as well as elective courses in areas such as food science, public health, and exercise physiology. The following are some of the main topics covered in a bachelor’s degree in nutrition:

Anatomy and Physiology: This module provides students with a detailed understanding of the human body, including the structure and function of organs, tissues, and cells, and how they relate to nutrition and health.
Biochemistry and Metabolism: This module covers the chemical processes that occur in the body, including how nutrients are metabolized and the role of enzymes and hormones in metabolism.
Nutrition Science: This module provides students with an in-depth understanding of the science of nutrition, including the metabolism and function of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), and other bioactive compounds.
Public Health Nutrition: This module covers the role of nutrition in public health, including the epidemiology of nutrition-related diseases, the design and evaluation of nutrition interventions, and the development of public health policies related to nutrition.
Nutrition Assessment: This module covers the methods and techniques used to assess nutritional status, including dietary assessment methods, biochemical tests, and anthropometric measurements.
Medical Nutrition Therapy: This module covers the use of nutrition in terms of the prevention and treatment of various diseases and conditions, including diabetes, cardiovascular disease, and cancer. Students learn how to develop and implement nutrition care plans for individuals with specific health needs.
Food Science: This module covers the chemistry and composition of foods, as well as food processing and preservation techniques. Students learn how to analyse food composition and quality, and how to develop and evaluate new food products.
Research Methods in Nutrition: This module covers the principles of research design and data analysis in the context of nutrition research. Students learn how to critically evaluate research studies and how to design and conduct their own research projects.

Master’s Degree

A master’s degree in nutrition is a graduate-level program that typically lasts two years. A master’s degree in nutrition provides students with advanced knowledge and skills in the field, including research methods, nutrition assessment, and advanced nutrition concepts. A master’s degree in nutrition is ideal for people who are interested in going after a career in research or academia. Many universities offer master’s degree programs in nutrition.

Doctorate Degree

A doctorate degree in nutrition is the highest level of education in the field. Doctorate programs typically last three to five years and are designed for individuals who are interested in going after a career in research or academia. A doctorate degree in nutrition prepares students for careers in nutrition research, teaching, and public health policy. Doctorate programs in nutrition are typically offered at universities.

The length of a nutrition course can vary depending on the level and type of course, as well as the educational institution or organization offering the course. Short-term courses may last from a few hours to a few weeks, while certificate programs may last from six months to a year. Associate’s degree programs in nutrition typically last two years, while bachelor’s degree programs last four years. Master’s degree programs in nutrition typically last two years, and doctorate programs typically last three to five years. People who are interested in going after a career in nutrition should carefully consider the length and type of program that best meets their career goals and personal circumstances.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you ned to study our Specialised Nutrition Course. Follow this link to find out more.

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The Nordic Diet Decoded . Find out more in this article.

Bronwen — Tue, 15 Mar 2022 05:00:18 +0000

The Nordic diet is one way of eating which concentrates on locally grown foods in the Nordic countries — Norway, Denmark, Sweden, Finland as well as Iceland. It was designed in 2004 by a group of nutritionists, scientists, and chefs in order to address increasing obesity rates and unsustainable farming practices in the Nordic countries.

It may be a great choice from an environmental perspective, as it emphasises foods that are locally sourced and sustainably farmed. As compared to an average Western diet, it contains less sugar and fat but twice the fibre and seafood.

The Nordic diet is quite comparable to the Mediterranean diet. However, one difference is the kind of oil each diet utilises:

The Mediterranean diet focuses on utilising extra-virgin olive oil, while
The Nordic diet promotes canola oil.

Canola oil has far less saturated fat than extra-virgin olive oil. In addition, it can be utilised in cooking and baking at a higher temperature than olive oil. It should be noted that most canola oils which are available are processed and lacks antioxidants compared to olive oil.

Generally speaking both are good unsaturated, healthy anti-inflammatory oils. The Nordic diet encourages people to eat less sugar and twice the amount of fibre and seafood as opposed to traditional Western diets.

What Can You Eat When Following The Nordic Diet?

This style of eating is based on these guidelines:

More fruits, vegetables, and seasonal and organic foods when possible,
More whole grains,
More food from seas, lakes, and the wild,
Higher-quality meat and less of it,
Less processed, less sugary foods,
Cook at home more, and
Waste less.

More specifically, Nordic diet staples include:

Whole-grain cereals – for example rye, barley and oats;
Berries and other fruits;
Vegetables (particularly cabbage and root vegetables like potatoes and carrots);
Fatty fish – for example salmon, mackerel, and herring; and
Legumes (beans and peas).

In addition, the Nordic diet emphasises high-quality carbohydrates. Examples are cereals, crackers, and breads which are made with whole-grain barley, oats, and rye. These whole-grain foods offer a wealth of heart-protecting nutrients, including fibre, vitamins, minerals, and antioxidants.

Eating lots of berries is another unique aspect of the Nordic diet that may account for some of its health benefits. Research has linked eating plentiful amounts of berries (such as blueberries and strawberries) to lower levels of weight gain and a lower risk of having a heart attack. Berries are excellent sources of plant chemicals known as anthocyanins, which seem to lower blood pressure and make blood vessels more flexible.

Does The Nordic Diet Aid Weight Loss?

A number of studies have evaluated the weight loss effects of the Nordic diet:

In one of the studies, in 147 obese people were instructed not to restrict calories. Those who followed a Nordic diet lost 4.7 kg, while those eating a typical Danish diet lost only 1.5 kg.
However, in a follow-up study which took place a year later, the Nordic-diet participants had gained most of the weight back.

These results are quite typical for long-term studies on weight loss. Individuals lose weight in the beginning however then gradually gain it back over one to two years.

Another six-week study supports the weight-reducing effects of the Nordic diet, as the Nordic diet group lost 4% of their body weight — significantly more than those on a standard diet.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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What Exactly Is The Galveston Diet?

Bronwen — Thu, 03 Feb 2022 05:00:29 +0000

The Galveston Diet is a self-controlled weight loss programme which is designed in order to reverse menopausal weight gain through a mixture of anti-inflammatory foods as well as intermittent fasting. Focusing on anti-inflammatory foods, rather than merely restricting calories, assists hormones work in our favour for fat loss.

The diet highlights whole foods and limits processed foods, added sugars as well as artificial ingredients. There is a fee for you to adhere to the Galveston Diet which gives you access to the curriculum, meal plans, recipes and helpful tools. There are trainings on hormones, fasting and inflammation, as well as seven weeks of meal plans and shopping guides.

How Does The Galveston Diet Work?

The Galveston diet offers two nutritional programmes.

Its signature programme is intended for middle-age women who want to lose weight and adopt a healthier lifestyle. Alternatively, the Galveston Prime programme is a nutrition-based wellness program that is destined for young adults.

The diet programme also offers dietary supplements as well as an exercise regimen that is called the Move Mini-Course. Both of these aspects are charged at an additional cost.

The Galveston Diet signature programme is an online programme. There’s no set period within which you have to complete it. You choose from three main programmes:

Signature

This program costs about R902 and includes a series of educational sessions, videos, other resources, shopping lists, five weeks of meal planning and recipes in addition to lifetime access to all online material as well as a one-month money-back guarantee.

Gold

This level of the diet costs around R1896 and includes everything from the Signature package, in addition to a guide, the Move Mini-Course, a daily recharge journal as well as a recipe collection.

Platinum

Priced at R4190, this level comes with all the Signature and Gold features, in addition to four weeks of private diet coaching on Facebook. In addition, there are three major components of the Galveston Diet.

What Can You Eat On The Galveston Diet?

The diet is fundamentally a lower carb diet as well as one which concentrates on lean proteins, healthy fats and a number of various produce items. Certified protein sources are salmon and grass-fed meats such as beef, turkey, chicken, and eggs. Greek yogurt is also allowed as a source of probiotics and calcium, as is quinoa, which is a pseudo-grain which is given the green light as a ‘complete’ protein source.

Lean protein is chosen in order to ensure a reduced amount of saturated fat intake. Eating that is rich in healthy fats has an anti-inflammatory effect on the body. Examples of these fats are nuts, seeds, extra virgin olive oil as well as avocado.

Low-starch fruits and vegetables are allowed on the Galveston Diet. These incorporates berries and tomatoes, green leafy vegetables in addition to cruciferous vegetables such as broccoli and cauliflower.

A well-rounded multivitamin with iron is recommended in order to bump up your micronutrient intake. This is because the Galveston Diet lacks in whole grains. Add a potent probiotic in order to boost good bacteria and supplement vitamin D on the Galveston Diet. Add fibre and Omega-3 fatty acids.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to study our Specialised Nutrition Course. Follow this link to find out more.

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Why Crash Diets Don’t Work?

Bronwen — Wed, 26 Jan 2022 05:00:14 +0000

The practice of crash dieting is when you cut your calorie intake significantly in order to lose weight fast. So why is it a bad idea? Crash diets do a lot more harm than good. Yes, this popular diet style may help you lose weight fast, however it also diminishes your cognition, performance ability as well as energy levels.

After you reduce your calorie intake to an utter minimum, your body fluid will be the first thing to go. If you lose a quick five kilograms which could all be water your body requires to perform at a high level. Losing that water will not only lower your energy to perform, but it will also make you weaker in addition to slower.

Crash Diets Actually Lead To Weight Gain

It’s a fact that crash diets lead to weight loss however they lead to subsequent weight gain. This causes weight cycling, which is damaging for your health. In addition, crash diets also frequently leave people feeling restricted.

While on a crash diet, you think about all the foods which you cannot have. It is human nature as when we are told not to do something, or we aren’t able to do a particular thing, to want to do it more. Think about the child who is told, ‘Please don’t open the cupboard.’ Now, all that he or she wants to do is open the cupboard.

Food restriction creates food cravings and boosts the drive to overeat. Being told that we can’t have x, y and z food after a period of time has the tendency to lead to people protesting and then eating all of the foods which they were not allowed to have.

Psychologically speaking, it’s also quite difficult to sustain these diets and creates a diet mentality of being either on or off a diet. A healthier way in order to shed the extra kilos is to create a lifestyle plan and focus on portion control as well as what you can eat.

In addition, deprivation can take another form. When people resort to crash dieting, they frequently exclude many foods from everyday consumption, including healthy, nutrient-rich ones. Nutrient deprivation can be detrimental to one’s health, manifesting itself in all sorts of unpleasant symptoms and potentially affecting our food choices.

What’s The Key To Sustainable Weight Loss?

Plan Ahead

You know what you will be eating and sometimes deciding when you are hungry and tired can be where it all goes wrong.

Eat Breakfast And Don’t Ever Skip Meals

In order to assist with keeping hunger at bay and also balance your blood sugar levels, ensure food consistency. Research demonstrates that people who eat breakfast have a tendency to have a more balanced diet overall. So, begin your day with a very healthy breakfast which includes protein, such as eggs or porridge with nuts and seeds, which will make sure that you don’t become too hungry.

Portion Control

This is a very important part of maintaining a healthy diet particularly when it comes down to weight loss. Have a look at your meal portion sizes as it can be possible to eat too much of a good thing.

If you want weight loss which lasts, drop the extreme diet mentality. Watching portion sizes is the best thing you can do to lose weight. Then, think about the small things which you can do to cut calories from your day: milk rather than cream and sugar in your coffee, selecting a leaner cut of steak, or serving yourself extra vegetables instead of rice.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to do our Specialised Nutrition Course. Follow this link to find out more.

The post Why Crash Diets Don’t Work? appeared first on Trifocus Fitness Academy.

How Does Junk Food Promote Diabetes?

Bronwen — Wed, 12 Jan 2022 05:00:06 +0000

Junk food is everywhere. Junk food is high in calories however quite low in nutritional value. Generally speaking, these foods encompass processed and prepared snack foods with long, frequently unpronounceable ingredient lists.Eating excess sugars and fats which are found in these foods may contribute to weight gain. This excess weight is linked to diabetes.

One of the main risk factors for acquiring type 2 diabetes is being overweight. When you carry far too much fat tissue, particularly around your midsection, your body’s cells may become resistant to insulin. Insulin is a hormone which moves sugar out of your blood and then into your cells.

When your cells are not able to use insulin properly, your pancreas mistakes this as a requirement for more insulin, so it pumps out more. Sooner or later your pancreas will wear out and stop producing sufficient insulin to make sure that your blood sugars are maintained under control. This results in you developing diabetes, a condition that is characterised by high blood sugar levels.

Junk foods are extremely processed as well as high in calories. These have the tendancy of having few vitamins and minerals. In addition, they are usually low in fibre. Junk foods also frequently contain large amounts of additional sugar and are high in saturated fats in addition to trans fats. This may cause them to digest more quickly, which can spike blood sugar levels and increase bad cholesterol levels.

The Negative Consequences Of Junk Food

You will be quite shocked to know that one of the main reasons for hormonal imbalance, insulin sensitivity and raised blood glucose levels in the majority of youth today can be undoubtedly blamed on processed junk.

People often blame genetics for diseases such as diabetes however it is not always true. Even if your family doesn’t have a history of diabetes, still you are able to get the disease. It is majorly related to an irregular as well as unhealthy lifestyle. It is now proved that the bulk of youth across the world are being affected by pre-diabetes leading to diabetes owing to their food habits as well as their life choices.

Junk food incorporates:

Your favourite packaged foods,
Fried and processed junk,
Sugary drinks as well as desserts,
Processed meats,
Ready-to-cook meals, and
Street foods.

The consumption of such types of junk daily interferes with your hormonal cycles so creating issues for example insomnia, weakness, excessive hunger, food cravings, mood swings or distractions specifically with the children of growing age. Not only that, junk food is high on the glycaemic index and consuming food items for example bread, rice, potato in excess also creates a sharp spike in the blood sugar levels.

A high carb and high sugar diet is risky in the longer run. It may lead to an excess metabolic weight and obesity. An obese individual is prone to life-threatening diseases which not only is limited to cholesterol or diabetes but also can cause a stroke. Thus, individuals with diabetes can have cholesterol, thyroid and other cardiovascular diseases if not treated well.

Does Sugar Cause Inflammation in the Body?

Inflammation is an extremely important aspect of the body’s natural healing process. Throughout injury or infection, the body releases chemicals in order to assist with protecting it and fight off any dangerous organisms. This can lead to redness, warmth as well as swelling. Some foods, such as sugar, may also cause inflammation in the body, which is normal. However, consuming too many inflammatory foods could cause chronic low-grade inflammation. This may cause serious health problems, such as heart disease, diabetes, cancer as well as allergies.

Contact Trifocus Fitness Academy

Do you want to become a nutritionist? If you do then you need to do our Specialised Nutrition Course. Follow this link to find out more.

The post How Does Junk Food Promote Diabetes? appeared first on Trifocus Fitness Academy.

How To Make Sense Of Nutrition Labels? Read this article.

Bronwen — Wed, 29 Dec 2021 05:00:04 +0000

Attempting to figure out nutrition labels and packaging isn’t straightforward. The fantastic news is that we are able to help. These food labels are particularly helpful if you make use of carb counting in order to plan your meals! If you often become tripped up on food content claims, you’re definitely not alone. Fat free or low fat or reduced fat? Low cholesterol or reduced cholesterol? It’s confusing, and it can be challenging when you’re trying to make the right choices.

Our grocery lists should mainly comprise unprocessed foods such as fresh fruits, vegetables and legumes (dry beans, lentils and chickpeas) unprocessed meats (fresh chicken, beef, pork and fish) – in other words, foodstuffs which do not need a label in order to identify their contents.

However, not all processed foods are detrimental to your health. In fact, there are a number of different products – such as high-fibre bran flakes, canned fish as well as high-fibre crackers – which offer valuable nutrients. In order to identify these products, it is very important to understand their nutrition information labels in order to distinguish between foods that should be frequently eaten, those which should be seldom eaten, and those which should be avoided or severely limited.

The Essential Information On A Nutrition Label

The most vital and reliable information on the nutrition label can be found on the nutrition facts panel as well as the ingredient listing.

Here is the information which is most essential.

Calories

In spite of all the talk about carbs and fat, calories are what counts in terms of weight control. So the first thing which you need to do is look for on a label is the number of calories per serving.

Serving Size And Number Of Servings Per Carton

This information is crucial to understanding everything else on the nutrition label. Some of the manufacturers out there take what most of us would consider to be a single-serve carton and call it two servings, hoping the numbers on the label will look better to consumers.

Dietary Fibre

Dietary fibre helps fill you up, and you need at least 25 grams daily. In order to be considered high in fibre, a food must contain least 5 grams per serving. Fruits, vegetables, and whole grains offer fibre.

Fat

Fat has more calories per gram as opposed to carbs or protein. All fats have 9 calories/gram. Choose unsaturated fats whenever possible. Limit foods with saturated and trans fats (that are also called trans fatty acids). Manufacturers have to list the amount of trans fat per serving and this information is already showing up on labels. In the interim, look for terms such as “partially hydrogenated” or “hydrogenated,” which show that the product contains trans fats.

Sodium Per Serving

Sodium should be reduced to 2 300 mg per day (that’s less than 1 teaspoon of salt) for healthy adults, as well as 1 500 mg for those with health problems or who have familial histories of high blood pressure. To reduce your sodium intake, select less processed foods.

Sugar

Sugar adds plenty of calories and is frequently listed on the label in “alias” terms, such as” high fructose corn syrup,” “dextrose,” “invert sugar” or “turbinado”. Select foods with less than 5 grams per serving in order to help control calories.

% Daily Value (% DV)

This shows the percentage of a particular nutrient which the food supplies, based on a 2 000-calorie diet. It gives you a rough idea regarding the food’s nutrient contribution to your diet.

Ingredient List

It is necessary for manufacturers to list all of the ingredients which are contained in the product by weight. A jar of tomato sauce that lists with tomatoes as the first ingredient lets you know that tomatoes are the chief ingredient. The spice or herb which is listed last is contained in the least amount. This information is crucial for anyone who has allergies, and for prudent shoppers who want, say, more tomatoes as opposed to water, or whole grain as the leading ingredient.

Contact Trifocus Fitness Academy

If you would like to study to become a nutritionist then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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What Are The Advantages Of Protein Bars For Fitness Enthusiasts?

Bronwen — Wed, 24 Nov 2021 05:00:53 +0000

In today’s hectically busy world, we could all do with a little bit of extra energy, particularly if we want to lead an active lifestyle. Daily chores, deadlines as well as family responsibilities may leave us with little juice left in the tank for us to meet our fitness goals or enjoy the activities that we love. Fortunately, there’s a simple way to boost energy levels easily and effectively – and this is with protein bars.

As the name goes protein bars are full of proteins. These bars are meant for people doing strenuous exercise or working out in a gym. It assists you if you want to gain muscle mass. This protein supplement helps in the body’s own internal recovery process after a heavy workout. Protein bars are often:

Lower in carbs as opposed to energy bars,
Lower in vitamins and dietary minerals as opposed to meal replacement bars, and
Significantly higher in protein than either.

Protein bars are mainly utilised by athletes or exercise enthusiasts for muscle building.

Protein Bars Are A Useful Source Of Nutrients

Protein bars can be an easy, ready-to-eat and nutritious snack. They come in a selection of different flavours and typically last a while, which makes them a convenient item to keep the cupboard. If you’re looking for something to eat as a midday snack, a well-rounded bar that contains a fair amount of protein and high quality ingredients may be practical choice for your lifestyle.

The carb and protein contents of protein bars may similarly make them a fantastic choice for a pre- or post-workout snack which can give a boost of energy for exercise or aid muscle repair afterward. In addition, some protein bars are a fantastic source of dietary fibre, which is important for digestive health and may assist with preventing overeating between meals.

Many protein bars are a good source of very important vitamins and minerals, such as calcium, iron, magnesium, potassium, phosphorus, vitamin E as well as B vitamins, helping you meet your daily needs for these micronutrients.

Protein Bars Provide Workout Support

Supplying your body with required nutrients can assist you with getting the most from your workout. A protein bar that is eaten before exercising provides you with steady energy during your activity. Also, it offers benefits after your workout. The amino acids which are found in protein bars assist with providing the building blocks which your body needs in order to generate new muscle tissue, repairing the microscopic muscle tears which occur during your workout.

Protein Bars Assist With Weight Loss

Many individuals look to protein bars to assist with supporting their weight-loss journey.

Some research shows that high-protein diets support healthy weight loss to a greater extent as opposed to diets that contain a standard amount of protein. This is likely owing to the filling effects of protein, which can curb your appetite and help prevent overeating. Remember that if you choose to utilise protein bars for this purpose, healthy weight loss also necessitates an overall balanced diet as well as regular exercise.

Contact Trifocus Fitness Academy

Do you want to learn more about sports nutrition? If you do then you need to do our Sport Nutrition Diploma. Follow this link to find out more.

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What Is The Intermittent Fasting Diet? Read this article.

Bronwen — Thu, 18 Nov 2021 05:00:19 +0000

A phenomenon termed as intermittent fasting is – at the moment – one of the world’s most popular health and fitness trends. It entails alternating cycles of fasting and eating. Many studies demonstrate that this can cause weight loss, boost metabolic health, protect against disease and perhaps even help you to live longer.

Many diets concentrate on what to eat, however intermittent fasting is all about when you eat. With intermittent fasting, you eat only during a particular time. Fasting for a particular number of hours each day or eating only one meal every couple days a week, can help your body to burn fat. As well scientific evidence points to some health benefits.

How Does Intermittent Fasting Work?

After hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.

Intermittent fasting contrasts with the usual eating pattern for most people, who eat throughout their waking hours. If a person is eating three meals a day, in addition to snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.

Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.

The Different Forms Of Intermittent Fasting

There are various intermittent fasting methods, all of which divide the day or week into eating periods as well as fasting periods. Most individuals already “fast” every day, while they are sleeping. Intermittent fasting can be as straightforward as extending that fast a little longer.

You area able to do this by skipping breakfast, eating your first meal at noon and then your last meal at 8 pm. After this you’re technically fasting for 16 hours every day, and then restricting your eating to an eight-hour eating window. This is the most popular format of intermittent fasting, which is known as the 16/8 method.

Notwithstanding what you may think, intermittent fasting is really fairly easy to do. Many individuals report that they feel better as well as having more energy during a fast. Hunger is often not that big of an issue, although it can be quite a problem in the beginning, while your body is becoming used to not eating for extended intervals of time.

No food is permitted during the fasting period, however you are able to drink water, coffee, tea as well as other non-caloric beverages. Some formats of intermittent fasting permit small amounts of low-calorie foods throughout the fasting period.

Taking supplements is usually allowed while fasting, as long as there are no calories in them.

Potential Problems With Intermittent Fasting

Regardless of the kind of intermittent fasting, fasting for prolonged periods of time when the body is unprepared may be problematic. These kinds of dieting may not be suitable for everyone. If a person is prone to eating disorders, these approaches could exacerbate their unhealthy relationship with food.

Individuals who suffer from health conditions, including diabetes, should speak to their doctor before trying any form of fasting. For the absolute best results, it is essential to eat a healthful as well as balanced diet on non-fasting days. If needed, a person can seek professional help to personalise an intermittent fasting plan and avoid pitfalls.

Contact Trifocus Fitness Academy

If you are keen to become a nutritionist then you need to really consider doing our Specialised Nutrition Course. Follow this link to find out more.

The post What Is The Intermittent Fasting Diet? Read this article. appeared first on Trifocus Fitness Academy.

How Nutrition Affects Mental Health? Find out more.

Bronwen — Wed, 10 Nov 2021 05:00:13 +0000

The closed connection between diet and emotions arises from the close relationship between your brain and your gastrointestinal tract. This is often called a person’s ‘second brain’. Here’s how it works.

Your GI tract is home to billions upon billions of bacteria which have an influence the production of neurotransmitters. These are chemical substances which constantly carry messages from the gut to your brain. (Dopamine and serotonin are two of the most common examples.)

If you eat healthy food, this promotes the growth of good bacteria, which in turn affects neurotransmitter production positively. A steady diet of junk food, conversely, can cause inflammation which hampers production. When neurotransmitter production is in excellent shape, your brain gets these positive messages loud and clear. Your emotions reflect it. However when production goes wrong, so may your mood.

Sugar, in particular, is considered to be a major culprit of inflammation. In addition, it feeds bad bacteria in the GI tract. Oddly, it can also cause a temporary spike in feel-good neurotransmitters, such as dopamine. That isn’t good for you either. The result is a fleeting sugar rush which is followed shortly thereafter by a crash which is terrible for your mood.

When you stick with a diet of healthy food, you’re setting yourself up for a lot less mood fluctuations, an overall happier outlook as well as an improved ability to focus. Studies have even discovered that healthy diets can assist with symptoms of depression and anxiety. Diets which are not healthy have been linked to an increased risk of dementia or stroke.

What Does Nutritional Psychiatry Mean For You?

Begin paying close attention to how eating a variety of foods makes you feel — not just in the moment, but also the next day. Try to eat a clean diet for two to three weeks. This means cutting out all processed foods as well as sugar. See how you feel. Then introduce foods slowly back into your diet, one by one so that you can see how you feel.

When some people ‘go clean’, they cannot believe how much better they feel both physically and emotionally as well as how much worse they then feel when they reintroduce the foods which are known to promote inflammation.

Sharing Meals With Other People

There are many psychological, social as well as biological benefits of eating meals with other people. They give us a sense of rhythm, in addition to regularity, in our lives as well as a chance to reflect on the day in addition to feeling connected to others. Biologically speaking, eating in upright chairs assists with our digestion. Also, talking and listening slows us down so we don’t eat too quickly.

Make sure that you make the most of mealtimes by setting aside at least one day a week to eat with your family and friends. Choose a meal which is easy to prepare so it doesn’t become a chore. Share responsibility so that everyone has a different task: doing the shopping, setting the table, cooking or washing up, for instance. Keep the TV off so that you can all talk and share.

Contact Trifocus Fitness Academy

If you would like to study to become a nutritionist then you need to do our Specialised Nutrition Course. Follow this link for more information.

The post How Nutrition Affects Mental Health? Find out more. appeared first on Trifocus Fitness Academy.

Nutritionist Vs Dietician.

Bronwen — Thu, 21 Oct 2021 05:00:16 +0000

Many individuals mistakenly utilise the terms ‘dietitian’ and ‘nutritionist’ interchangeably. Although these two professions are unquestionably related, they retain distinctive qualities. The greatest difference between a dietician and a nutrition specialist lies in the legal restrictions which each title carries. As opposed to dietitians, the nutritionist profession is much less protected under the law. In truth, nutritionists who do not intend to use the titles of ‘dietitian’ or ‘registered dietician’ are often free from government regulation.

Which Is Better Nutritionist Or Dietitian For A Diabetes Sufferer?

If you are a sufferer of diabetes, what you eat can have a massive impact on your health. The correct diet can assist with steadying your blood sugar, blood pressure as well as cholesterol levels. In addition, eating well can keep you at a healthy weight.

However, it’s more than just eating the right foods (fruits, vegetables, grains, protein, some dairy) as well as keeping away from others (fried foods, food high in salt, sweets, and drinks high in sugar). The quantity that you eat – and how often – can be important as well.

What Do Dieticians and Nutritionists Do?

The official name for what a dietician and nutritionist do is medical nutrition therapy. This is when you and your dietician or nutritionist:

Talk about your eating habits and your diet
Set realistic goals for your health — like exercising or drinking more water
Come up with your personal nutrition plan

What Can You Expect From Your Visit To Your Nutrition Specialist?

Your doctor will refer you to a dietician or nutrition specialist. Your first visit can last between 45 and 90 minutes. You’ll go through your medical history and then talk about the medicines that you take. Also, they’ll ask about the kind of foods which you like as well as how active you are. Then they’ll assist you to set up daily meal plans which take all that into account. You may need to make up to four follow-up visits during the next six months, depending on your progress as well as overall health.

Difference Between A Nutritionist And A Dietician

If you’ve ever thought about transforming your love for food, health as well as vitality into a full-scale career, you’ve probably heard the terms ‘nutritionist’ and ‘dietitian’ floating around. You may have even heard them utilised interchangeably. But are they one in the same or completely different career paths?

What Is The Difference Between A Nutritionist And A Dietician?

Nutritionists work in different roles such as public health, health improvement, health policy, local in addition to national government, in the private sector, Non-Government Organisations (NGOs) as well as in education and research. Nutritionists are qualified to offer information about food and healthy eating.

Registered dieticians (RDs) are the only qualified health professionals who assess, diagnose and treat dietary as well as nutritional problems at an individual and wider public health level. RDs work with both healthy and sick individuals. Uniquely, dietitians utilise the most up-to-date public health and scientific research about food, health and disease which they translate into practical guidance in order to enable people to make proper lifestyle and food choices.

Contact Trifocus Fitness Academy

Are you keen to study nutrition? If you are then you need to do our Specialised Nutrition Course. Follow this link to find out more.

The post Nutritionist Vs Dietician. appeared first on Trifocus Fitness Academy.

The Best Way of Becoming a World-Class Nutritionist.

Bronwen — Wed, 20 Oct 2021 05:00:40 +0000

Experts in diet and nutrition, nutritionists use evidence to give advice on health and well-being. If you would like to take up a career as a nutritionist or a nutritional therapist, grow your skills with our online nutrition courses.

What Is A Nutritionist?

A certified nutritionist is an expert in nutrition, which is the science of how the body utilises and responds to foods.

Clinical nutritionists study – and put into practice – the understanding of how, and what food nutrients, are responsible for supporting a healthy lifestyle.

With this knowledge, nutrition specialists are able to advise, design as well as implement nutrition programmes for people, schools, hospitals as well as other institutions. The aim of this process is to prevent disease. However, nutritionists do NOT plan the treatment of disease with diet therapy – that is the role of a dietitian.

A sports nutritionist works specifically with athletes, counselling them on nutrition and diet for peak performance.

Why Nutritionists Are Important

Good nutrition is essential to healthy living in addition to overall well-being. A nutritionist can play a very important role in a person’s health by evaluating their diet and offering them personalised advice. Based on your health goals or medical requirements, the nutritionist can make proposals and put together meal plans. Nutritionists work in many situations, including hospitals, schools, health departments as well as private practices.

What Are The Functions Of A Nutritionist?

It is difficult to remain knowledgeable regarding the latest diet trends. If you are attempting to lose a couple of extra kilograms or develop healthy eating habits, a nutrition specialist can provide guidance about how to reach your goals safely and effectively. Clinical nutritionists develop meal plans, teach people about portion control and are trained to prescribe special diets for the prevention or treatment of diseases, such as heart disease as well as diabetes.

What Are Some Nutrition-Based Career Opportunities?

Before you get ready to jump-start your nutrition career, it’s important to identify why you became interested in the first place as well as what you’re hoping to gain from your nutrition certification. While health, wellness and nutrition is an incredibly competitive market, you are able to find your place with the correct objectives in a successful and professional setting.

Career opportunities which you can pursue as a certified nutritionist or nutrition therapist include:

Nutrition and wellness consultant,
Nutrition coach,
Food or supplement salesperson,
Nutrition and wellness writer,
Corporate wellness centre specialist,
Weight-loss centre specialist,
Health food and nutrition retail store management, and
Nutrition and wellness instructor.

What Skills Does A Nutritionist Need?

Nutritionists depend on a range of skills to be successful as well as effective in their careers. These professionals work with clients in order to develop personal nutrition and meal plans, and monitor serving sizes, portions and nutrient intake.

Nutritionists’ skills include:

Soft skills like communication and problem-solving,
Along with hard skills like scientific knowledge, written communication and math skills.

In addition, the skills of a nutritionist provide these professionals with the expertise that they need in order to work across a variety of environments, including in consultative, community and clinical diet and nutrition roles.

Contact Trifocus Fitness Academy

If you want to become a nutritionist then you need to do Trifocus Fitness Academy’s Specialised Nutrition Course. Follow this link to find out more.

The post The Best Way of Becoming a World-Class Nutritionist. appeared first on Trifocus Fitness Academy.

Nutrition Is The Best Physiotherapy. Learn More in this article.

Bronwen — Fri, 15 Oct 2021 05:00:35 +0000

Do you currently take part in a physiotherapy programme? Maybe you’ve had surgery recently and are working with a physiotherapist so that you can make a full recovery. Or perhaps you are one of thousands of people who deal with chronic pain and are looking for relief through physiotherapy. No matter what type of physiotherapy programme you are involved in – or what reason you have sought it out – you are able to optimise your results with good nutrition.

Physiotherapy And Nutrition

Nutrition may directly affect recovery and function while a person is under a physical therapist’s care. So, personal trainers and nutritional therapists should be concerned with and address nutritional intake as well as eating patterns of their clients and patients.

Science is progressively showing just how important nutrition is to healing as well as recovery. As we know, in a state of trauma – such as injury or surgery – the human body’s nutritional requirements increase:

The body enters into a higher metabolic state and needs more energy.
Trauma and lack of usage leads to muscle atrophy, which lengthens recovery.
The immune system is weakened owing to stress and shock.
Risk of wound infection is improved.
Persistent inflammation postpones the return of function.
Trauma and physiological stress lead to heightened fatigue.

Nutritional deficiencies hinder the natural progression of healing, including increasing the risk of infection as well as lengthening recovery periods. A patient who is nutritionally optimised will heal better and faster as well as have better long-term outcomes. One who isn’t will heal more poorly and more slowly and may have long-term complications.

Physical therapists, physiotherapists and nutritional therapists are committed to improve and promote wellness, general health, lifestyle in addition to quality of life. Thus, they are well-positioned – as established health-care practitioners – to provide clinically relevant patient education on the long-term health advantages of good nutrition which may include, e.g. behaviour changes in order to improve their general health and physical therapy outcomes.

In order to manage a patient as a whole with a holistic approach, physiotherapists need to have the basic knowledge about the role of nutrition and understand the effects of a successful behaviour change.

Can Physical Therapists Give Nutrition Advice?

Physical therapists are now actively employing nutrition into practice. They recognise it as an important part of optimising movement, physical function as well as improving health. Nutrition advice is an important intervention to assist individuals overcome chronic, non-communicable diseases. This includes many chronic pain syndromes.

Why Is Nutrition Important For Physical Activity?

Good nutrition is just as essential as exercise for your overall health. Through improving your diet, you will enjoy boosted energy levels, a stronger immune system and generally feel well more often than not. A balanced and nutritious diet of lean proteins, carbohydrates, and good fats can assist you eliminate extra weight and lower your risk of a number of different diseases, such as:

Heart Disease, which leads to heart attack or stroke,
Cancer,
Diabetes,
Obesity,
High Blood Pressure,
Kidney Stones, and
Osteoporosis (bone loss).

Also, good nutrition can help to improve mental health challenges, such as depression, bipolar disorder, schizophrenia, ADHD as well as Alzheimer’s disease.

A proper diet needs to be low in saturated and trans fats, cholesterol as well as sodium. Examples of fats that you need to avoid are trans fats and saturated fats that are found in fried foods, fast foods, packages foods, baked goods, sweets in addition to anything cooked in lard, vegetable oil and cream.

Likewise, foods with high cholesterol should be restricted and only consumed in moderation. Examples of high-cholesterol foods are red meat, processed meats such as bacon, and sweets such as cakes, pies and cookies.

Contact Trifocus Fitness Academy

Do you want to become a nutritional therapist? If you do, then you need to do our Specialised Nutrition Course. Follow this link to find out more.

The post Nutrition Is The Best Physiotherapy. Learn More in this article. appeared first on Trifocus Fitness Academy.

How To Become A Nutritionist? Learn more in this article.

Bronwen — Thu, 14 Oct 2021 05:00:03 +0000

A nutritionist is an expert in nutrition, in other words the science of how the body utilises and responds to foods. Nutritionists study, and put into practice, the understanding of how and what food nutrients which support a healthy lifestyle. With this knowledge, nutritionists are able to advise, design and implement nutrition programmes for individuals, schools, hospitals and other institutions with the aim of disease prevention.

Nutritionists, however, do not plan the treatment of disease with diet therapy – that is the role of a dietitian. A sports nutritionist works specifically with athletes, counselling them on nutrition and diet for peak performance.

And not only are there many places where you can work as a nutritionist; you can also run a successful nutrition consulting business online. As more and more businesses are becoming virtual, you’ll be able to hold classes or consult with individual clients from the comfort of your home.

How Long Does It Take To Become A Nutritionist?

Depending on your specific path and schedule, studying to be a nutritionist can take approximately one year. The requirements to be a nutritionist are as follows:

Teamworking skills
Keen interest in the impact of diet on health
Good interpersonal skills
Communication skills, including the ability to explain complex things simply
An understanding of science
Able to motivate others
Business skills for freelance work

How To Choose A Nutrition Course Online

It seems like every single week another popular food item is either touted as being a lifesaver or a dangerous killer:

One week, eggs are good for you and the next, well, you hear that too many eggs will give you a heart attack.
Same with milk, same with chocolate and on and on.

You’ll need a solid nutrition calculator just to keep up with daily calories. Being a nutritionist, you’ll help your clients to navigate through all of this conflicting information on what to eat and how much to eat. You may work in a hospital, a gym or spa, or even on your own to guide clients on their food and nutrition journey.

So, if you aspire to be work in the diet and nutrition field, your first step is to gain the education required in the science of food and technology and the impact of food on our health. To become a professional nutritionist, you’ll have to get an online nutrition certification from a nationally recognised organisation or association. The more certificates you earn in the various nutrition specialisations, the more qualified you will be as a professional nutritionist. You’ll have better job opportunities and more clients will have faith and confidence in you and your knowledge in this particular field.

The best online nutrition courses blend science with practical knowledge in order to help you to understand how food impacts your health. Good online nutrition courses delve into the biochemical – as well as physiological processes – by which macro- and micro-nutrients make your body function. They may include healthy recipes to feed your family, exercise tips, or other material so that you are able to make a positive difference in your health.

How To Become A Nutritionist Online

An online nutrition certification focuses on how food and diet have an affect on overall well-being. Nutrition programmes often include interdisciplinary aspects, providing insight into the physical, cultural as well as social aspects of food and diet.

With an online nutrition certification, graduates can pursue careers in educational, community, medical, and governmental settings. Nutrition professionals provide guidance on foods served in schools and hospitals, help clients address health concerns such as obesity and diabetes, and work in cooperation with medical professionals. Restaurants, gyms, and community centres consult with nutritionists and dietitians, as do corporate cafeterias.

Contact Trifocus Fitness Academy

Do you want to become a world-class nutritionist? If you do then you need to do our Specialised Nutrition Course. Follow this link for more information.

The post How To Become A Nutritionist? Learn more in this article. appeared first on Trifocus Fitness Academy.

Common Myths About Multiple Sclerosis and Diet

Bronwen — Thu, 07 Oct 2021 05:00:25 +0000

Many individuals who suffer from multiple sclerosis (MS) may wonder if trying a certain diet — or removing a certain food group from their diet — are able to ward off MS symptoms such as fatigue or cognitive decline, or even entirely change the course of the disease.

It’s no wonder: Special diets, supplements as well as even food-sensitivity testing are routinely touted online as ways to substantially lower MS symptoms or even “beat” or “cure” the disease. As these recommendations are made by medical doctors, often by practitioners of complementary or alternative medicine, and often just by individuals who feel better after changing up their diet.

Often The Line Between Science And Pseudoscience Is Difficult To See

Usage of the label “alternative”, “natural” or “holistic” can be an indication of pseudoscience. Or not. Lines can get rather blurry. Alternative Medical Systems – in addition to traditional Chinese medicine, Ayurveda, Naturopathy, Homeopathy and Functional medicine – all offer different therapies and modalities which are outside of conventional medicine.

When trawling the internet for health information, government and educational sites with URLs that end in “.gov” or “.edu” are a fantastic place to start. When you come across health information you are unsure about, think about these questions:

Are they attempting to sell me something?
Are there studies cited?
Look past the headlines. If the information is very important to you, dig deeper. Look for a lot of different sources.
Is the article backed by research that is published in well-known, scientific journals?
Does it list the references and studies used to support the claims?
Just keep in mind that if it sounds too good to be true, it probably is.

There Is No Evidence A Particular Diet Can Prevent, Treat Or Cure MS.

Some special diets can actually be harmful as they contain too much of particular vitamins or not enough of others. Ensure that you speak with your medical practitioner before making major changes to your diet.

Overall, individuals with MS need a balanced, low-fat and high-fibre diet. Unprocessed or naturally processed foods are preferred above processed foods. This is similar to the Mediterranean diet, in addition to the same healthy diet that’s recommended for the general population. Also consider limiting alcohol as much as you can.

Some research makes the suggestion that a diet that is low in saturated fats and which is supplemented with omega-3 fatty acids could benefit people who suffer from MS. However as these results haven’t been confirmed by large-scale studies it’s recommended that individuals suffering from MS limit animal-based fats. Instead, choose fish and nut-based fat sources such as olive oil, avocado oil and almond butter. These are rich in omega-3s.

Also, researchers are investigating a link between vitamin D and biotin — which is a form of vitamin B that is also known as vitamin H — on multiple sclerosis disease activity. These studies are in quite the very early stages. Still, it’s recommended that individuals with MS keep their vitamin D levels in the upper levels of normal.

It’s important for individuals who suffer from MS to make healthy food choices:

Not getting sufficient vitamins and minerals can worsen MS symptoms.
Skipping meals could contribute to low energy levels.
Some MS symptoms – such as depression – and MS treatments – such as steroids – can cause weight gain.
Weight gain may lead to more health concerns, such as joint stress as well as cardiac and respiratory problems.
Alcohol can increase common MS symptoms, such as imbalance and lack of coordination.

What Does Science Tells Us About MS And Diet?

Some evidence makes the suggestion that making certain dietary changes could yield overall health benefits for people with MS, when practised over time. According to a study which was published in September 2016 in the journal entitled Multiple Sclerosis and Related Disorders, consuming a diet rich in plant foods and low in fat may be linked to improvements in fatigue, cholesterol levels, as well as body mass index. These are dietary changes anyone can make.

In addition, a mounting body of evidence indicates that the most effective way to maintain good health when living with MS may be indirectly — by managing (or preventing) chronic comorbid health conditions, such as diabetes, by making sure that you maintain good glucose control, fat levels in the blood as well as blood pressure.

A review article published in October 2017 in the journal Neurotherapeutics indicates that poorly managed comorbidities are associated with an increase in disability and a decrease in quality of life among people with MS.

So, eating well is a very important part of living well with MS. However, it doesn’t mean eliminating foods unnecessarily or following unproven diets because you have MS.

Contact Trifocus Fitness Academy

Do you want to learn more about the advantages of good nutrition then you need to do our Specialised Nutrition Course? Follow this link to find out more.

The post Common Myths About Multiple Sclerosis and Diet appeared first on Trifocus Fitness Academy.

Managing Hypothyroidism With Diet. Find out more.

Bronwen — Fri, 17 Sep 2021 05:00:50 +0000

The term ‘hypothyroidism’ refers to a medical condition in which the body doesn’t make sufficient thyroid hormones. Thyroid hormones assist with controlling growth, cell repair as well as metabolism. As a consequence, people with hypothyroidism may experience tiredness, hair loss, weight gain, feeling cold, and feeling down, in addition to many other symptoms.

Hypothyroidism affects between 1 and 2% of people worldwide and is 10 times more likely to affect women as opposed to men. Foods and diet alone won’t cure hypothyroidism. However, a mixture of the correct nutrients and medication can help to restore thyroid function and minimise your symptoms.

Foods For Hypothyroidism

There are a lot of foods which support healthy thyroid function. You’ll want to concentrate on filling your plate with plenty of plant-rich foods. Think about including leafy greens, whole grains, nuts, seed as well as zinc-rich legumes such as peas, lentils, chickpeas and beans into your diet. These foods contain amino acids such as tyrosine, B-complex vitamins, minerals like selenium, and antioxidants — all of which support thyroid health.

If you like seafood, you’re lucky. Again, tuna can be very beneficial for those with a thyroid disorder. Tuna is rich in selenium, iodine in addition to tyrosine. These are all nutrients needed for the production of thyroid hormones. Selenium assists with converting T4 into T3 however it also protects the thyroid gland from free radical damage as it is an antioxidant mineral. The thyroid requires both tyrosine and iodine in order to produce thyroid hormones.

Spinach is a fantastic source of many vitamins and minerals, including iron in addition to some B-vitamins. Sweet potatoes are an amazing supply of vitamin A, which supports thyroid hormone. Although a carbohydrate source, sweet potatoes absorb more gradually and do not raise blood sugar as much as other starchy foods such as the grains or sweets categories.

You’ll want to load up on fruits and vegetables as these are a great source of phytosterols to reduce cholesterol, polyphenols to reduce inflammation, and micronutrients for a healthy immune system. Think blueberries, olive oil, nuts, green tea, cloves, and apples.

Follow A Sugar-Free Diet

Sugar and processed foods could lead to raised inflammation in the body. Inflammation may slow down the conversion of T4 to triiodothyronine, or T3, another thyroid hormone. This may make your symptoms and thyroid disease worse. In addition, sugar only increases your energy level in the short term, eliminating it from your diet may assist with regulating your energy levels. In addition, removing sugar from your diet may assist your stress levels and skin. It’s not simple to adopt a sugar-free diet, but the benefit to your thyroid health may be worth it.

Contact Trifocus Fitness Academy

If you want to learn more about diet, and how you can use this to cure ailments you suffer from, then you need to do our Specialised Nutrition Course. Follow this link to learn more and to register.

The post Managing Hypothyroidism With Diet. Find out more. appeared first on Trifocus Fitness Academy.

How To Avoid Possible Nutrient Deficiencies On A Vegetarian Diet?

Bronwen — Fri, 27 Aug 2021 05:00:30 +0000

People choose to adhere to vegetarian diets for a number of different reasons. Some do so for ethical reasons, while other people feel a vegetarian diet is a healthier option as opposed to eating meat. Regardless of why individuals choose to follow vegetarian diets, it’s very important that they take steps to make sure that they avoid nutrient deficiencies.

What qualifies as a vegetarian diet differs for particular people. Some individuals who consider themselves to be vegetarians avoid animal flesh however still eat poultry and seafood, while others steer clear of animal products altogether. The latter group must be especially careful to avoid nutrient deficiency as malnutrition can sometimes cause permanent damage to the body.

The Link Between Vegetarianism And Health

Most doctors as well as nutritionists are in agreement that a low-fat diet which is high in fruits, vegetables, and nuts may be a boon to health. There’s also research which suggests that reducing or eliminating red meat from your diet may cut your risk of heart disease.

In addition, research has shown that a vegan or vegetarian diet could lower your risk of getting type 2 diabetes. A study which was conducted a couple of years ago found that vegetarians had lower triglycerides, glucose levels, blood pressure in addition to body mass index (BMI).

What Are Common Nutritional Deficiencies Associated With A Vegetarian Diet?

Vegetarian diets can be helpful for your health however completely cutting animal products could make you question where you’re getting particular nutrients. Many individuals assume that getting sufficient protein on a plant-based diet will be a challenge however that is not necessarily true. There are a lot of plant protein sources such as lentils, beans, chickpeas, nuts, seeds, soy products, as well as whole grains.

The nutritional deficiencies which are most common with vegetarian diets involve the following:

Vitamin B12

This specific vitamin is created by a bacteria and found mainly in animal products such as dairy, meat, insects as well as eggs. However, a number of different plant foods are fortified with B12 (such as nutritional yeast and a number of different plant milks) and supplementing with a B12 vitamin is a feasible option.

Vitamin D

Vitamin D is the sunshine vitamin! Along with calcium, vitamin D plays an essential role in retaining bone health. Vitamin D is very easily obtained from sun exposure. However remember to limit your time in direct sun as it doesn’t take much to get your vitamin D. For those people with less outdoor time, such as people living through winter in northern climates, supplementation is also readily available.

Omega-3 Fatty Acids

These essential fatty acid is very important for making sure that you maintain heart health. While fish and eggs are commonly thought of as rich sources, you are also able to find omega-3 in chia seeds, flaxseeds, walnuts, and hempseeds.

Contact Trifocus Fitness Academy

If you want to learn more about diet and nutrition then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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How Small Changes In Diet Could Help You Live Healthier

Bronwen — Fri, 20 Aug 2021 05:00:01 +0000

Eating a hot dog may cost you 36 minutes of a healthy life, while selecting to eat a serving of nuts rather could help you gain 26 minutes of extra healthy life, according to a University of Michigan study.

The research study, which recently appeared in the journal entitled Nature Food, assessed more than 5 800 foods, ranking them according to their nutritional disease burden to humans in addition to their impact on the environment. It was found that substituting 10% of daily caloric intake from beef as well as processed meats for a mixture of fruits, vegetables, nuts, legumes, and select seafood may reduce your dietary carbon footprint by one-third and allow individuals to gain 48 minutes of healthy minutes per day.

Generally, dietary recommendations lack specific and actionable direction to motivate people to change their behaviour, and rarely do dietary recommendations address environmental impacts.

Don’t Fear Fat

Sure, there are plenty of fat-laden foods which are terrible for you, such as those that contain saturated as well as trans fats. However, there are also good fats, such as omega-3s, monounsaturated as well as polyunsaturated fats. Foods which contain these good fats include avocados, walnuts, olive oil, salmon, tuna, dark chocolate in addition to flaxseed.

These good fats have been proven to help in weight loss. Try to integrate these foods into your diet and you may see some changes to the waistline.

Exercise Portion Control

Except if you take time to peek at the nutrition labels on the foods which you eat, you perhaps aren’t aware of the recommended portion size for that specific food. These are important. It is so difficult to conceptualise how many servings you are eating if you do not measure it out beforehand. In addition, this can also be quite a challenge when dining out as we live in a culture of supersizing.

Also, make sure that keep in mind that you don’t have to eat every last morsel of food that is on your plate. Ask the waiter for half of your meal to be put in a doggie bag before it’s even served to you. Take your leftovers home and then enjoy the meal again the next day.

Eat The Colours Of The Rainbow

The shade of a fruit or vegetable is often determined by which types of nutrients it contains, which is why it’s very important to incorporate a variety.

This assists with ensuring that you’re eating a well-rounded eating plan. Making sure that your plate has – at least -three different colours on it will assist you to focus on putting together more balanced meals, not to mention it is also quite easy on the eyes (or makes that picture-perfect Instagram post!).

Different coloured fruits and vegetables also offer nutrients as well as vitamins, which will not only assist with weight loss but overall health as well.

Contact Trifocus Fitness Academy

Are you keen on discovering more about nutrition? If you do then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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What Is The Military Diet? Find out more in this article.

Bronwen — Fri, 06 Aug 2021 05:10:31 +0000

The military diet requires individuals to follow a low-calorie diet for three days and then return to regular eating for four days. Across the first three days, the diet restricts daily calorie intake to 1 400, 1 200, and 1 100 calories.

This diet is high in protein as well as low in fat, carbohydrate, and calories. It also includes particular food combinations to try to boost metabolism as well as burn fat. In spite of its name, this diet does not relate to how members of the military eat.

How Does The Military Diet Work?

As opposed to calories burned, the military diet focuses on substantial calorie deficits by cutting out the amount – as well as types – of food that you eat. As we said before, the website for the diet plan recommends consuming between 1 100 and 1 400 calories each day for the initial three days of the plan.

In addition, this diet is low in fat and really just relies on the lack of calories to help individuals to shed weight quickly. During the four days off, you’re still urged to eat a low-calorie plan of 1,500 calories or less.

Can You Substitute On The Military Diet?

You are able to substitute every item on this diet with something else in the event that you are vegan, vegetarian, lactose intolerant, gluten-free or you aren’t able to eat any of the menu items.

What Are You Able To Drink On The Military Diet?

Water is the absolute best thing you are able to drink on this diet, so drink as much as you are able to! In addition, you can drink coffee on the military diet as long as you don’t add extra calories with milk as well as sugar. Artificial sweeteners aren’t great for your blood sugar levels and may cause weight gain, so attempt to avoid them. The only artificial sweetener that is recommended on the military diet is stevia (in your coffee). Also, you can drink as much caffeine-free herbal tea as you want on the diet.

Military Diet Shopping List

The following list contains the food items to buy for the 3 Day Military Diet:

Caffeinated coffee or tea
One grapefruit
Two bananas
Two apples
Whole-wheat bread
Peanut butter
Eggs
Three cans of tuna
Vienna sausages
A small piece of meat
Green beans (fresh, frozen, or canned)
Small head of broccoli
Carrots
Saltine crackers
Cottage cheese
A small amount of cheddar cheese
Vanilla ice cream

If you’d like to lose a few kilograms quickly, then this diet could help. However, you are likely to gain the weight back very quickly as well. This is just not the best diet for lasting weight loss. If you’re serious about losing weight – as well as keeping it off – then there are many weight loss methods which are much better than the military diet.

Contact Trifocus Fitness Academy

Want to learn more about sustainable weight-loss methods then you need to do our Specialised Nutrition Course. Follow this link for more information.

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What Is A Healthy Diet? Find out more in this article.

Bronwen — Fri, 06 Aug 2021 05:05:48 +0000

Eating a healthy diet throughout the course of your life-course helps to prevent malnutrition in all its forms in addition to a variety of non-communicable diseases (NCDs) as well as conditions. However, the increased production of processed foods, rapid urbanisation and changing lifestyles have led to a change in dietary patterns.

Individuals are now consuming more food which are high in energy, fats, free sugars as well as salt/sodium. Many individuals do not eat sufficient amounts of fruit, vegetables and other dietary fibre for example whole grains.

The precise make-up of a varied, balanced and healthy diet will be different depending on individual characteristics (for example, age, gender, lifestyle as well as degree of physical activity), cultural context, locally offered foods and dietary customs. However, the fundamental principles of what constitutes a healthy diet remain the same.

What To Eat For A Healthy Diet?

A healthy, balanced diet will include the following nutrients:

Vitamins, minerals, and antioxidants,
Carbohydrates, including starches and fibre,
Protein, and
Healthy fats.

A healthy diet will include a variety different of foods from the following groups:

Fruits,
Vegetables,
Grains,
Dairy, and
Protein Foods.

Instances of protein foods include meat, eggs, fish, beans, nuts as well as legumes.

Individuals who follow a vegan diet will concentrate entirely on plant-based foods. They won’t eat meat, fish, or dairy however their diet will include other items which provide similar nutrients. Tofu and beans, for instance, are plant-based sources of protein. Some individuals are intolerant of dairy but can still build a balanced diet by selecting a variety of nutrient-rich replacements.

It’s All About The Calories

The crucial element in a healthy and balanced diet is to eat the correct number of calories for just how physically active you are so that you balance the energy which you eat with the energy you use. If you eat or drink far more than your body requires, you’ll put on weight as the energy you do not utilise is stored in your body as fat. If you eat and drink far too little, you’ll end up losing weight.

Base Your Meals On Carbohydrates Which Are Higher Fibre Starchy

Starchy carbohydrates need to make up just over a third of the food you eat. These include potatoes, bread, rice, pasta in addition to cereals:

Choose higher fibre or wholegrain varieties, for example wholewheat pasta, brown rice or potatoes which have their skins on.
They contain more fibre – as opposed to white or refined starchy carbohydrates – and can assist you feel full for longer.
Attempt to include at least one starchy food with each main meal. Some individuals think that starchy foods are fattening, however gram for gram the carbohydrate they contain requires fewer than half the calories of fat.

Keep an eye on the fats which you add when you’re cooking or serving these types of foods as that’s what increases the calorie content – for instance, oil on chips, butter on bread and creamy sauces on pasta.

In addition, you should eat a wide range of foods in order to make sure that you’re getting a healthy diet and your body is receiving all the nutrients it needs. It’s recommended that men have around 2 500 calories a day (10 500 kilojoules). Women should have around 2 000 calories a day (8 400 kilojoules).

Contact Trifocus Fitness Academy

If you are keen to learn additional information about nutrition then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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What Is A Raw Vegan Diet? Find out in this article.

Bronwen — Mon, 02 Aug 2021 05:00:17 +0000

A raw vegan diet blends veganism and raw foodism. The diet involves foods that are plant-based, raw as well as unprocessed. Raw vegan diets prohibit animal products, such as meat and dairy products, and foods that need cooking. Individuals may choose to follow a raw vegan diet to try and improve their health. They could also identify with the ethical and ecological principles of the diet.

What Are The Health Benefits Of The Raw Vegan Diet?

The raw vegan diet is abundant in nutrient-rich plant foods. It’s also linked to a number of different health benefits.

May Improve Heart Health

A raw vegan diet could improve heart health owing to its focus on fruits and vegetables — both of which are consistently associated with lower blood pressures as well as a reduced risk of heart disease and stroke.

In addition, this way of eating includes plenty of nuts, seeds, sprouted whole grains as well as legumes. Studies demonstrate that these foods may improve blood cholesterol levels as well as further lower your risk of heart disease.

Observational studies report that vegans could have up to a 75% lower risk of developing high blood pressure as well as a 42% lower risk of dying from heart disease. What’s more, a number of different randomised controlled studies — the golden standard in scientific research — observe that vegan diets are very effective at reducing LDL cholesterol.

A number of different studies have looked at the effect of raw vegan diets specifically. However, their high content of nutrient-rich plant foods may provide similar results — though more studies are required.

May Reduce Your Risk of Diabetes

Also, a raw vegan diet may reduce your risk of diabetes.

Again, this could partly be due to its focus on fruits as well as vegetables, which are associated with a lowered risk of type 2 diabetes. In addition, this diet is rich in fibre — a nutrient linked to lower blood sugar levels and increased insulin sensitivity. One recent review study linked vegetarian – as well as vegan diets – to a 12% reduced risk of type 2 diabetes, with vegan diets being the most effective.

What’s more, vegan diets do contain good amounts of nuts, seeds, sprouted grains and legumes, which may further assist to lower blood sugar levels. That said, not many studies have looked at the direct impacts of raw vegan diets. However, as they’re likely to include as much — if not more — nutrient- and fibre-rich fruits and vegetables as compared to other kinds of vegan diets, comparable benefits could be expected.

May Aid Weight Loss

A raw vegan diet seems to be very effective at assisting people to lose weight and keep it off. In fact, studies regularly link raw food diets — including raw veganism — in order to lower amounts of body fat.

In one study, individuals following various raw diets for over 3.5 years lost around 10–12 kg. What’s more, the participants with the highest ratio of raw foods in their diet also had the lowest body mass indexes (BMIs).

In another study, individuals following a raw vegan diet had a total body fat percentage between 7–9.4% lower as opposed to those eating a typical high-fat diet. Furthermore, several high-quality studies report that low-fat vegan diets — including raw vegan diets — are very effective for weight loss.

Contact Trifocus Fitness Academy

If you want to learn more about nutrition then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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Are Egg Yolks Good For You? Find out in this article.

Bronwen — Tue, 27 Jul 2021 05:00:13 +0000

Do you throw the egg yolk away? Let’s crack open why you need to put the nutrient-packed, golden egg yolk back on your menu. While the egg white comprises protein, selenium as well as the B-vitamin riboflavin, did you know that most of the nutrition is really to be found in the egg yolk? Egg yolks contain the heart healthy fats which are called monounsaturated fats. Added to this, egg yolks contain half of the protein of the entire egg. If you don’t eat the egg yolk, you are missing out on vitamin A, D, E and iron, too, which are essential vitamins for you to remain healthy.

Why Are Eggs Sometimes Considered To Be Unhealthy?

As we all know, whole eggs have two major components:

Egg white: The white part, which is mainly protein.
Egg yolk: The yellowy-orange part, which contains all types of nutrients.

The chief reason eggs were considered to be unhealthy in the past is that the egg yolks are high in cholesterol. Cholesterol is a waxy material which is to be found in food. In addition, it’s also made by your body. A few decades ago, large studies have associated high blood cholesterol to heart disease.

In 1961, the American Heart Association suggested reducing dietary cholesterol. Several other international health organisations did the same. Over the next number of decades, worldwide egg consumption decreased significantly. Many people replaced eggs with cholesterol-free egg substitutes which were promoted as a healthier option.

Dietary Cholesterol Does Not Translate Into High Concentrations Of Blood Cholesterol

Current scientific data do not explain worries about egg consumption, including egg yolk, when it comes to heart health. National health representatives seem to agree. The latest Dietary Guidelines do not put a cap on dietary cholesterol.

Even for individuals whose genes place them at greater risk for heart as well as cholesterol problems, consuming an egg every day isn’t a big problem. Concentrating on one aspect of a food —like the cholesterol in eggs — is not a consistent way to assess that food’s health impact.

One’s focus should be on healthy dietary patterns and not particular foods or nutrients. Eggs get a lot of attention as they’re so popular and for a while were almost vilified. However, we’re a lot more concerned about people eating more fruits and vegetables as well as sticking to a healthy dietary pattern like a Mediterranean-style diet or the DASH diet.

This doesn’t mean you should eat five eggs every morning for breakfast. This is because too much of any one food is imprudent.

Contact Trifocus Fitness Academy

If you want to learn all that you can about nutrition – and you should – then you need to check out our Specialised Nutrition Course. Follow this link to read more and to register today.

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How To Maximise Your Metabolism?

Bronwen — Thu, 22 Jul 2021 05:00:08 +0000

Metabolism is a term which explains all the chemical reactions in your body. These kinds of chemical reactions keep your body alive and working. However, the word metabolism is often made use of interchangeably with metabolic rate, or the number of calories that you burn. The higher it is, the more calories which you burn and the simpler it is to lose weight and also keep it off. Having a high metabolism could also give you energy and make you feel better.

Enhancing metabolism is without a doubt the holy grail of weight watchers everywhere, however how fast your body burns calories is dependent on a number of different things. Some individuals get a speedy metabolism. Men have the tendency to burn far more calories as opposed to women, even while resting. And for most individuals, metabolism slows steadily after the age of 40. While you aren’t able to control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

Eat At Regular Times

Eating at regular times may help someone to increase their metabolism. The body depend on balance as well as regularity. Eating at consistent times may help to maintain metabolic balance.

Otherwise, if an individual eats a lot of food, then goes for long periods without eating, the body may burn calories more slowly as well as store more fat cells.

Through eating at routine times, a person may reduce this tendency. Ideally, a person should eat a number of small meals or snacks about 3 or 4 hours apart.

Consume A Lot Of Protein At Every Meal

Eating food could increase your metabolism for a limited number of hours. This is termed the ‘thermic effect of food; (TEF). It’s triggered by the extra calories needed to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It raises your metabolic rate by between 15 and 30%, compared to between 5 and 10% for carbs as well as between 0 and 3% for fats. In addition, eating protein has been shown to help you feel fuller and also prevent you from overeating. One small research study found that people were likely to eat around 441 fewer calories per day when protein constituted 30% of their diet.

In addition, eating more protein can reduce the drop in metabolism that is frequently associated with losing fat. This is as it lowers muscle loss, which is a usual side effect of dieting.

Build Muscle

Your body continuously burns calories, even when you’re not doing anything. This resting metabolic rate is far higher in individuals with more muscle. Every 45 grams of muscle uses about 6 calories a day just in order to sustain itself, while each 45 grams of fat burns only 2 calories daily. That small difference could add up over time. After a session of strength training, your muscles are activated all over your body, raising your average daily metabolic rate.

Drink More Cold Water

Individuals who drink water as opposed to sugary drinks are more successful at losing weight and keeping it off. This is because sugary drinks have calories, so switching them with water automatically lowers your calorie intake.

However, drinking water may also briefly speed up your metabolism. Studies have demonstrated that drinking 0.5 litres of water boosts resting metabolism by between 10 and 30% for about an hour. This calorie-burning effect may possibly be even greater if you drink cold water, as your body uses energy in order to heat it up to body temperature.

In addition, water can help to fill you up. Studies demonstrate that drinking water a half an hour before you eat may assist you to eat less. One study of overweight adults made the finding that those who drank half a litre of water before their meals lost 44% more weight as opposed to those who didn’t.

Contact Trifocus Fitness Academy

If you would like to become a nutritionist then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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What Are The Most Popular Workout Supplements?

Bronwen — Wed, 14 Jul 2021 05:00:32 +0000

Sports nutrition is a rapidly growing industry with proteins, energy gels as well as workout supplements being popular sports nutrition products only used by bodybuilders and athletes now being utilised by the bulk of the population. Research finds that as many as one in four (24%) of the South African public have taken a sports nutrition product in the past three months, with the highest segment being 42% of men aged 16-24.

SA consumers spent R66 million on popular sports nutrition food as well as drink products in 2015, up by 27% from 2013 when sales stood at R52 million. And it seems that as opposed to an occasional added extra, these products are now store-cupboard staples. Almost half (47%) of consumers who use the products say these are part of their everyday diet.

The Fitness World Is Full Of Tricks And Promises

Let’s face it, exercising is hard work, and if there’s one thing which human history has shown us, it’s that humans absolutely love a good shortcut. The truth is that there’s no real substitute for good old-fashioned hard slog. When it comes down to fitness, hard work means going to the gym, banging weights around, laying down miles, not eating junk food as well as making the effort to cut fat as well as make gains.

That said, it’s not all smoke and mirrors. Our grandparents got their strength from eating good and lifting big, but you bet your ass if they had the science and technology, we have today, they’d have explored the world of supplements, too.

However, in a space occupied heavily by nonsense wonder drugs as well as placebos, how are you meant to tell the difference between useful supplements versus nonsense? It’s difficult, to be honest, however the trick is to not buy into the magic pills or simple “programmes” that make it seem as if you won’t have to work hard in order to get the results you want.

Look for the products which aren’t trying to sell you something which sounds too good to be true. In the fitness world – as well as every other world – if it sounds too good to be true, it likely is.

Creatine

Creatine is a molecule which is produced naturally in your body but also provides energy for your muscles in addition to other tissues. However, taking creatine as a dietary supplement may increase muscle creatine content by up to 40% outside its normal levels.

This affects your muscle cells and exercise routine, so boosting muscle gain. In fact, a large amount of research demonstrates that creatine increases muscle strength. This is wonderful news if you’re trying to increase muscle. Greater strength gives you the opportunity to perform better during exercise, leading to more significant improvements in muscle mass over a specific period of time.

In addition, creatine may increase water content in your muscle cells. This could cause your muscle cells to swell slightly and produce signals for muscle growth. Furthermore, this supplement may increase levels of the hormones involved in muscle growth.

Proteins

Whey Protein

When it comes down to building as well as preserving muscle mass, protein is one of the most essential and popular sports nutrition supplements all over the world. The regular consumption of protein, specifically in the ‘anabolic window’ that directly follows exercise, contributes to the significant growth and restoration of muscle fibres.

Protein is not gender specific. This means that its benefits can extend to men and women of all ages, body types as well as fitness levels.

The average individual requires approximately 0.8g of protein per kg of body weight every single day. However, this need is larger for those who frequently take part in endurance training (approximately 1.2g/kg) or strength training (approximately 2g/kg).

Contact Trifocus Fitness Academy

If you would like to learn more about sports nutrition then you need to do our Sports Nutrition Diploma. Read more about this here.

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What Are The Best Pre-Workout Foods?

Bronwen — Tue, 13 Jul 2021 05:00:05 +0000

We all would like to get the most out of a workout – to train harder, spin faster, run faster, and jump higher. While a lot of us prepare mentally for a challenging workout, we frequently forget to fuel the engine or to do it correctly. So what pre-workout foods should you be eating?

There are a particular number of best foods to eat before you work out which will help your body prepare, and which can maximise your efforts in the gym. While we all have different nutritional needs, these known foods – which are the absolute perfect balance of fats, and carbs in addition to protein – can fuel your body, fend off hunger, fight fatigue, and even aid recovery.

Knowing what to eat is important as fuelling your body with the correct nutrients before exercise will give you the energy and strength that you need in order to perform better. Each of the micronutrients has a specific role before a workout. However, the ratio in which you are required to consume them varies by the individual and type of exercise.

So what is a good pre-workout snack?

Wholegrain Toast, Peanut Or Almond Butter As Well As Banana Slices

There’s a very good reason why runners adore their post-race bananas — the fruit is packed with simple carbohydrates, natural sugars as well as, best of all, potassium. That electrolyte helps prevent muscle cramps and may be lost through sweat. Peanut or almond butter has healthy fat, and the toast is all about blood-sugar-calming complex carbs.

Oats

As they are chock-full of fibre, oats release carbohydrates slowly. Because of this slow release, energy levels remain steady throughout your workout, meaning you are able to train harder for longer. Oats also contain Vitamin B, which assists with converting carbohydrates into energy. Irish oats are frequently considered to be the best as they are the least processed type and boast a lower glycaemic load rather than quick-cooking and instant oats. So, ensure that you keep a look out for them the next time you go shopping.

Protein Shakes

Protein shakes are quite popular among those who are regular hitters of the gym. Protein is very important for overall development of the muscles, bones as well as even the skin. A protein shake is really good if you do not get sufficient amounts from natural sources. For athletes – as well as individuals doing regular workouts – it is fine to have a protein shake after a workout, however not every couple of hours. Protein shakes can have side effects such as kidney damage. Therefore, make sure that you check in with your doctor to know the recommended daily dose of protein intake.

Grilled Chicken, Broccoli, And Sweet Potato

If you are working on building increased muscle mass – or plan to hit circuit training hard – then this combo is a must-try. Although it is more of a meal as opposed to a snack, there’s a reason pro-athletes chow down on this regularly. As a result, we think it’s time you gave it a go.

Contact Trifocus Fitness Academy

If you would like to discover more information about sports nutrition then you need to do our Sports Nutrition Diploma. Follow this link to find out more.

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What’s The Best Diet For PCOS? Find out in this article.

Bronwen — Thu, 01 Jul 2021 05:00:08 +0000

Polycystic ovary syndrome (PCOS) is a common place health condition which is experienced by one out of 10 women of childbearing age. In addition, PCOS can lead to other serious health challenges, such as diabetes, cardiovascular problems, depression and increased risk of endometrial cancer. Some research has shown that diet can assist to reduce the impact of PCOS.

How Does My Diet Affect PCOS?

Women who suffer from PCOS are often seen to have higher than normal insulin levels. Insulin is a hormone which is produced in your pancreas. It assists the cells in your body turn sugar (glucose) into energy. If you don’t create enough insulin, your blood sugar levels may rise. In addition, this can happen if you’re insulin resistant, meaning you aren’t able to use the insulin – which you do produce – effectively.

If you’re insulin resistant, your body might try to pump out high levels of insulin in an effort in order to keep your blood sugar levels normal. Too-high levels of insulin could cause your ovaries to produce more androgens, such as testosterone. Insulin resistance might also be caused by having a body mass index which is above the normal range. Insulin resistance can make it more difficult to lose weight, which is why women with PCOS often experience this issue.

A diet which is high in refined carbohydrates, such as starchy as well as sugary foods, can make insulin resistance, and therefore weight loss, increasingly difficult to control.

What Foods Can I Eat?

There is general agreement about which foods are beneficial for PCOS and seem to help people manage their condition, and which are the foods that you need to avoid.

Three diets – which may help people with PCOS manage their symptoms – are:

A Low Glycaemic Index (GI) Diet

The body digests foods – which have a low GI – far more slowly. This means that they do not cause insulin levels to rise as much or as quickly as opposed to other foods, for example some carbohydrates. Foods in a low GI diet consist of whole grains, legumes, nuts, seeds, fruits, starchy vegetables as well as other unprocessed, low-carbohydrate foods.

An Anti-Inflammatory Diet

Anti-inflammatory foods – such as berries, fatty fish, leafy greens as well as extra virgin olive oil – may reduce inflammation-related symptoms, for example fatigue.

The DASH Diet

Doctors frequently recommend the Dietary Approaches to Stop Hypertension (DASH) diet in order to lower the risk or impact of heart disease. In addition, this diet may help manage PCOS symptoms. A DASH diet is abundant in fish, poultry, fruits, vegetables whole grain as well as low-fat dairy produce. The diet discourages foods which are high in saturated fat as well as sugar.

Contact Trifocus Fitness Academy

If you would like to become a world-class nutritionist then you need to do our Specialised Nutrition Course. Follow this link to learn more.

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What To Eat For Hypoglycaemia? Find out more in this article.

Bronwen — Thu, 24 Jun 2021 05:10:18 +0000

If you’ve gone too long between meals to eat and then quickly felt shaky, lightheaded, anxious, as well as cranky, you’ve had hypoglycaemia. These horrible symptoms are your body’s way of warning you that your blood sugar (glucose) concentrations have fallen too low. (That’s what “hypoglycaemia” means.)

Glucose is the body’s chief source of energy. In most individuals, blood sugar levels need to be within a scale of 70 to 99 milligrams per decilitre (mg/dL). Most healthy individuals only require a quick high-carb snack, for example an apple or banana, to assist with getting their blood sugar back up to normal.

However, hypoglycaemia often takes place in people with diabetes. If a diabetic person’s blood sugar concentrations dip too far beneath a healthy range, it can be dangerous. Even in individuals without diabetes, hypoglycaemia can cause serious medical issues, involving blurred vision, confusion, or loss of consciousness. This means that you want to get your blood sugar back on track, ASAP.

Breakfast

A person should always try to eat breakfast as soon as possible after they wake up, as blood sugar levels may have fallen during the night. It is wise to limit intake of fruit juices in the morning and stick to juices which do not have added sugar, as these may cause blood sugar levels to become volatile.

Some perfect breakfast choices include:

Hard-boiled eggs and wholegrain toast,
Oatmeal with berries, sunflower seeds, agave as well as cinnamon, and
Greek yoghurt with berries, honey as well as oatmeal.

Cinnamon is thought to assist with reducing blood sugar levels and can be sprinkled on many breakfast foods.

Mid-Morning Snack

Fruit can be part of a healthy mid-morning snack. They’re fibrous, offer beneficial vitamins as well as minerals, and involve natural sugars for energy. It’s best that you pair fruit with a protein or healthy fat in order to sustain your fullness and also to keep your blood sugar level even. Having a whole-grain, fibrous carbohydrate together with a protein or healthy fat is also a great option.

Try out these healthy mid-morning snack options:

A small apple together with cheddar cheese,
A banana with a tiny handful of nuts or seeds,
A piece of wholegrain toast with an avocado or hummus spread, as well as
A can of sardines or tuna with wholegrain crackers in addition to a glass of low-fat milk.

Lunch

Lunch should be a small meal however packed with protein, healthful fats, as well as complex carbohydrates that will continue to discharge energy slowly.

Some good lunch ideas for hypoglycaemia are:

Tuna, chicken, or tofu sandwich on wholegrain bread with salad leaves,
Chickpea and vegetable salad, or
Grilled fish, a baked sweet potato as well as a side salad.

It is required for a person with hypoglycaemia to be aware of the glycaemic index or GI of the foods they eat. Some foods which appear to be healthful may have a high GI. Fortunately, there is frequently an alternative that has a lower GI. For instance, sweet potatoes have a relatively low GI and are full of antioxidants, making them a better choice as opposed to other types of potato, such as white russet potatoes, which have a high GI.

Contact Trifocus Fitness Academy

If you are keen to discover more about diets, then you need to do our Specialised Nutrition Course. Find out more by following this link.

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How To Increase Your Testosterone Naturally?

Bronwen — Thu, 24 Jun 2021 05:05:33 +0000

Testosterone is the most crucial male sex hormone; however, women also have small amounts of it. It is a steroid hormone which is produced in men’s testicles as well as women’s ovaries. The adrenal glands also generate small amounts of testosterone.

For the duration of puberty in boys, testosterone is one of the chief drivers of physical changes such as increased muscle, deeper voice as well as hair growth. However, in addition having optimal levels is important throughout adulthood and even through old age.

In adults, healthy levels are essential for general health, disease risk, body composition, sexual function as well as just about everything else. In addition, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.

What The Research Says

The research is fairly conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.

According to a new study of 9 054 men who were aged between 19 and 39 – and were of a healthy weight – normal testosterone levels range from between 264 as well as 916 nanograms per decilitres (ng/dL).

Drug companies promote products which are supposed to increase testosterone. While these may help some individual, they may also slow down the body’s ability to produce testosterone naturally. Also, these medications are not devoid of risks.

A 2016 study noted that the advantages and safety of long-term usage of testosterone replacement products are not known. The best way in order to improve testosterone levels is by adopting some lifestyle habits that can improve general health and well-being.

Exercise And Lift Weights

Exercise has to be one of the most efficient ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study made the finding that people who exercised regularly had higher testosterone levels. In the elderly participants, exercise increases testosterone levels, fitness as well as reaction time.

New research in obese men make the suggestion that increased physical activity was even more beneficial – as opposed to a weight-loss diet – for ever-increasing testosterone levels. Resistance training, such as weightlifting, is by far the best kind of exercise in order to increase testosterone in both the short- as well as the long-term.

In addition, high-intensity interval training (HIIT) can also be very effective, although all kinds of exercise should work to some extent.

Eat Protein, Fat And Carbs

What you eat has a considerable impact on testosterone as well as another hormone. This means that you must pay attention to your long-term calorie intake and diet strategy. Constant dieting or overeating could disrupt your testosterone levels.

Eating enough protein may help to maintain healthy levels and aid in fat loss, which is also associated with your testosterone. In addition, carb intake plays a role, with research showing that carbs can help to optimise testosterone.

However, research shows that sufficient healthy fats are also beneficial for testosterone and health. A diet which is based mainly on whole foods is best, with a healthy balance of fat, protein as well as carbs. This can optimise both hormone levels in addition to long-term health.

Contact Trifocus Fitness Academy

If you would like to learn more about healthy eating, then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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Tips to Boost Your Metabolism. Find out more in this article.

Bronwen — Wed, 23 Jun 2021 05:00:27 +0000

Metabolism is a term which describes all the chemical reactions in your body. These chemical reactions keep your body alive as well as functioning. However, the word metabolism is frequently used interchangeably with metabolic rate, or the number of calories that you burn. The higher it is, the more calories that you burn and the simpler it is to lose weight and keep it off. Having a high metabolism may also give you energy and also make you feel better.

Improving metabolism is the holy grail of weight watchers everywhere, however how fast your body burns calories depends on a number of different things. Some individuals inherit a speedy metabolism. Men tend to burn more calories as opposed to women, even while resting. And for most individuals, metabolism slows steadily after age 40. Although you aren’t able to control your age, gender, or genetics, there are other ways to improve your metabolism.

Eating At Regular Times

Eating at regular times can assist someone to increase their metabolism. The body relies on balance as well as regularity. Eating at consistent times may assist with maintaining metabolic balance. Otherwise, if an individual eats a lot, then goes for long periods without eating, the body could burn calories more slowly and store more fat cells. Through eating at regular times, a person may reduce this tendency. Ideally, an individual should eat several small meals or snacks about three or four hours apart.

Eat Plenty of Protein at Every Meal

Eating food may increase your metabolism for a few hours. This is termed the thermic effect of food (TEF). It’s caused by the additional calories needed to digest, absorb as well as process the nutrients in your meal.

Protein causes the biggest rise in TEF. It increases your metabolic rate by between 15 and 30%, compared to the 5 to 10% for carbs as well as 0–3% for fats. Eating protein has also been demonstrated to help you feel more full as well as prevent you from overeating.

One very small study found that people were likely to consume around 441 fewer calories per day when protein formed 30% of their diet. Eating more protein may also reduce the drop in metabolism that is often associated with losing fat. This is as it reduces muscle loss, which is a common side effect of dieting.

Drinking Green Tea

While studies have not categorically proven it, some research indicates that green tea extract could play a role in promoting fat metabolism. Green tea may be a good alternative to sugary juices and drinking it can assist to ensure that a person is getting sufficient water during the day. While the metabolic benefits are not certain, between one and two cups a day can be a healthful addition to a balanced diet.

Drink More Cold Water

People who drink water as opposed to sugary drinks are more successful at losing weight and also keeping it off. This is as sugary drinks contain calories, so replacing them with water automatically lowers your calorie intake.

However, drinking water may also briefly speed up your metabolism. Studies have demonstrated that drinking ½ litres of water increases resting metabolism by between 10 and 30% for about an hour.

This calorie-burning impact may be even greater if you drink cold water because your body utilises energy in order to heat it up to body temperature. In addition, water can help fill you up. Studies demonstrate that drinking water a half an hour before you eat can help you eat less.

Contact Trifocus Fitness Academy

If you want to learn more about nutrition, then you should really do our Specialised Nutrition Course. Follow this link to find out more.

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What You Can Eat Before Your Workout? Read this article.

Bronwen — Wed, 09 Jun 2021 05:00:09 +0000

Athletes and fitness enthusiasts are searching looking for ways in order to improve their performance as well as achieve their fitness goals. Good nutrition can assist your body with performing better and recovering faster after each workout. Optimal nutrient intake prior to exercise will not only help you to maximise your performance but also minimise muscle damage.

We all definitely want to get the most out of each and every single workout – to train harder, spin faster, run quicker and jump higher. And, while many of us mentally prepare for a challenging workout, we often forget to fuel the engine or to do it properly. So, what to eat before a workout?

There are a number of different best foods which you can eat before working out which will help your bodies prepare, and which can maximise your efforts in the gym. As we all have different nutritional needs, these known foods – which are the perfect balance of fats, carbs as well as protein – can fuel your body, stave off hunger, fight fatigue, and even help in recovery.

Whole Grain Toast, Peanut Or Almond Butter As Well As Banana Slices

There’s a very good reason why runners love their post-race bananas. This is because the fruit is packed with simple carbs, natural sugars as well as best of all, potassium. That electrolyte assists with preventing muscle cramps and could also be lost through sweat. Peanut or almond butter contains healthy fat, and the toast is all about blood-sugar-steadying complex carbs.

Oats

As they are full of fibre, oats release carbohydrates quite gradually. Owing to this slow release, energy levels are kept consistent during your workout. This means that you will be able to train harder for longer. In addition, they contain Vitamin B, which helps to convert carbohydrates into energy. Irish oats are frequently considered the best, as they are the least processed type as well as boast a lower glycaemic load as opposed to quick-cooking and instant oats. So, make sure that you keep a look out the next time you go shopping.

Chicken Thighs, Rice And Steamed Vegetables

If you are looking for the best meal to eat before gym time, consider this classic, which blends protein as well as complex carbs. In addition, the fibre in the veggies assists with digestion. Selecting chicken thighs over breasts is a personal preference, however dark meat has a lot more of the good fat you need in order to keep from getting hungry during your workout.

Dried Fruit

For a quick, easy as well as good pre-workout food, fix yourself some dried berries, apricots, figs, and pineapple. Dried fruits are a great source of simple carbohydrates which are easily digestible – so grab a handful.

Scrambled Eggs, Veggies And Avocado

Go ahead, utilise the whole egg. They’re packed full of high-quality protein and, if you’re incorporating the yolk, you’ll get all eight of the essential amino acids. Those boost muscle building as well as recovery. Avocado gives you that healthy fat fix, and the veggies are nutrient-rich powerhouses, no matter which you pick.

Contact Trifocus Fitness Academy

If you want to learn more about sports nutrition, then you need to do our Sports Nutrition Diploma. Read more about this course here.

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What Exactly Does A Nutrition Coach Do? Find out in this article.

Bronwen — Fri, 04 Jun 2021 05:00:29 +0000

Working as a nutrition coach is something which you can do as a stand-alone career or as an additional offering for your personal training clients. Either way, you’ll see that the heart and soul of this job is quite similar to training and fitness: you are assisting people make real, lasting as well as positive health changes.

What’s quite different about nutrition coaching are the nuts and bolts of the knowledge which you impart to your clients as well as the tasks you’ll do with them. For many individuals, making changes to eating habits and food choices is much more challenging than adding in workouts and fitness. Your tasks as a nutrition coach will include straightforward tasks (such as making meal plans) but also finding ways to take away the psychological and emotional barriers which keep people from eating well.

In order be a good nutrition coach – and to help your clients – your tasks begin with determining their nutritional level. When you know where they stand you are then able to develop and assign specific and individualised tasks that help them set and meet health as well as nutrition goals.

How Nutrition Coaches Can Make A Big Difference In Their Clients’ Lives

In order to make a real difference, nutrition coaches need to look at the bigger picture—at a client’s fitness, lifestyle as well as nutrition as a package. Client goals cover well beyond weight loss but, even for goals which have nothing to do with the scale, nutrition plays a crucial role.

The food and drink that a person ingests is a large piece of the puzzle. As a general rule of thumb, weight loss is usually 75% diet and 25% exercise. An evaluation of more than 700 weight loss studies found that people see the biggest short-term results when they eat smartly.

In order support positive behaviour change that will persist in the long term, nutrition coaches must view their clients’ health and wellness as a larger entity with many moving parts. Exercise and nutrition are just two (although two of the most powerful). Fitness professionals need to focus on helping clients to make lasting lifestyle changes.

After all, reaching health- and fitness-related goals is not a quick fix or a one-time event, however rather a lifelong journey. Fitness professionals and nutrition coaches can provide their clients with the knowledge and skills required to make positive behaviour changes that last a lifetime.

Is There A Big Difference Between A Health Coach And A Nutrition Coach?

Nutrition coaches and health coaches have one common goal: educating and assisting others to lead better, healthier lives. They both seek to engage with people dynamically, to maximise their well-being and produce sustainable life-transforming, behavioural shifts. Nutrition coaches, however, tend to put a greater emphasis on food and nutrition science as the powerful thread that weaves together every other aspect of a person’s health.

Contact Trifocus Fitness Academy

If you would like to become an advanced nutrition and exercise coach then you need to do our Advanced Nutrition and Exercise Coach Course. Follow this link to find out more.

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How To Keep Your Diet On Track? Read this article.

Bronwen — Mon, 31 May 2021 05:00:55 +0000

Eating healthy can help you lose weight and to also have more energy. A healthy diet can also improve your mood as well as reduce your risk of disease. However, despite these benefits maintaining a healthy diet and lifestyle can be challenging.

If you’re working hard in order to lose weight or get your abs on point, you are likely not to be alone. Even if occasionally it feels like all your friends and family would like to sabotage your hard work every week with constant happy hours, brunches as well as various social gatherings.

Let’s just be blunt about it. Eating healthily is not always easy. However, that doesn’t make it impossible. Here are our favourite tips to help you stick to your diet and be more successful in the long run.

Start With Realistic Expectations

Eating a nutritious diet has a number of different benefits, including possible weight loss. However, it’s important to set realistic expectations. For instance, if you pressure yourself to lose weight too quickly, your plan to attain better health could backfire.

Researchers have found out that individuals who are obese, who are expected to lose a lot of weight, were more likely to drop out of a weight-loss programme within 6–12 months. Setting a more realistic and achievable goal can keep you from getting discouraged and may even lead to greater weight loss.

Before you tear into a bag of potato chips, first drink a glass of water. People sometimes confuse thirst with hunger, so you could end up eating extra calories when an ice-cold glass of water is really all you actually needed. If plain water doesn’t cut it, try drinking flavoured sparkling water or brewing a cup of fruit-infused herbal tea.

Find What Motivates You

Start with the why. Before you even attempt to decide on making a change, give yourself a great reason to do it in the first place. Motivation is powerful, and when you’ve found it, it’s actually just a matter of holding on to it. However, it has to come from you. While other people can inspire you to want to change, no one can actually give you the daily gusto to make it happen. This is except you.

Really ask yourself the question, “What is driving me to this? What am I wanting to get out of it”? Write it down or take a clear picture of it. Post it somewhere so you have to see it every day – like on the mirror or your fridge.

Whether that’s just a number on the scale, or something of bigger impact – such as living longer to see your grandkids someday. This may sound extreme to some however it’s a harsh reality which says that eating an unhealthy diet may shorten your life span. If you remind yourself of your motivation when you want to give up, you’ll be less likely to actually throw in the towel.

Contact Trifocus Fitness Academy

Want to become a nutritionist? If you do then you should really do our Specialised Nutrition Course. Follow this link to find out more.

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Why Dairy Plays A Key Role In Nutrition Assistance Programmes

Bronwen — Thu, 27 May 2021 05:00:35 +0000

Dairy foods and ingredients play a very important nutrition delivery as well as cultural role in the daily diets of people all across the world. Whether traditional fare or novel additions to regional preferences, dairy foods offer clear benefits to people of all ages. Specifically:

Dairy and dairy-containing foods contribute a lot of essential nutrients. These include protein, calcium, vitamin D, vitamin A, vitamin B12, riboflavin, niacin, phosphorus, potassium as well as magnesium
Milk, cheese and yoghurt are core aspects of healthy eating patterns, in addition to dietary guidance recommendations, in many countries

Dairy ingredients – such as like whey and milk proteins – support healthful and nutritious diets and are found in dairy-based beverages, yogurt, nutrition and energy bars, ready-to-drink beverages, oatmeal, snacks and powder for homemade smoothies and shakes.

Nutrition Benefits Of Dairy

Just one 236 ml serving of milk has 8 grams of protein, which builds – as well as repairs – muscle tissue (an equivalent serving of almond beverage contains only 1 gram of protein). One serving of milk also satisfies the daily values (DV) for the following:

Calcium (25%): Helps build and maintain strong bones and teeth
Riboflavin (35%): Supports body growth, red blood cell production and metabolism
Phosphorus (20%): Strengthens bones
Vitamin D (15%): Helps promote the absorption of calcium
Pantothenic Acid (20%): Helps convert food into energy
Potassium (8%): Regulates fluid balance and helps maintain normal blood pressure
Vitamin A (15%): Promotes good vision and healthy skin
Niacin (10%): Promotes proper circulation

Is It All About Calcium?

Milk and dairy usually provide almost one third of our recommended calcium intakes however the nutrition provided by dairy products goes way beyond just calcium. A single glass of semi-skimmed milk offers protein, phosphorus, potassium, iodine, riboflavin as well as pantothenic acid. This glass of milk offers a MASSIVE 72% of our daily needs for vitamin B12. The main dietary supply of B12 for vegetarians is dairy.

Together, the nutrients that are to be found in milk and dairy assist with:

Keeping muscles, bones, nerves, teeth, skin and vision healthy
Releasing energy from foods as well as reducing tiredness and fatigue
Maintaining a healthy blood pressure
Supporting normal growth and brain development
Supporting normal immune functioning

That’s pretty remarkable for a humble glass of milk! Guidelines recommend that milk and dairy products and their alternatives, form part of a healthy balanced diet, and lower fat and lower sugar options should be chosen where possible.

Milk, Dairy And Exercise

Milk and dairy can play a phenomenal nutritional role for people who keep fit and exercise regularly. Before exercising it offers carbohydrates for energy. After exercising it provides the correct balance of carbohydrates, proteins and electrolytes to assist with muscle recovery as well as rehydration.

The mineral concentration of milk is very similar to that of sports drinks and is considered to be just as effective, if not better, than a sports drink or water for rehydration purposes.

Milk offers additional nutrients which may help the body retain fluid. In addition, milk is great for dental health. Eating and drinking dairy (or whey protein) is associated with larger increases in lean muscle gain and fat loss for those who are watching their weight.

Contact Trifocus Fitness Academy

If you would like to become a nutrition expert then you should do our Specialised Nutrition Course. Find out more by following this link.

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What Are The Nutritional Benefits Of Parmesan Cheese?

Bronwen — Thu, 27 May 2021 05:00:16 +0000

Parmesan, which is also known as Parmigiano Reggiano, is a hard Italian cheese with unique nutritional benefits and qualities.

Some people even consider it a functional food, believing that its nutritional components may boost health or reduce disease risk. Its most notable nutritional characteristics include lots of protein and calcium. Parmesan cheese is also easily digestible.

Traditionally, this well-known Italian cheese is made through a thousand-year-old manufacturing process, resulting in its characteristic flavour and texture.

Nutritional Benefits Of Parmesan Cheese

While there are different dairies which produce parmesan, the process is so well regulated that the nutrition information is stable across cheesemakers. For every 100 grams of this type of cheese, there are about:

Calories: 392
Protein: 35.71 grams
Fat: 25 grams
Carbohydrates: 3.57 grams
Fibre: 0 grams

Interestingly enough, parmesan is naturally lactose-free, despite being a dairy product. It does include a number of micronutrients, however. Parmesan is a good source of:

Calcium
Phosphorus
Sodium
Potassium
Magnesium
Vitamin A

Easily Digestible As Compared To Other Cheese

Some people have trouble digesting the dairy protein casein. Although Parmesan does contain this same protein, it is in an easier to digest format as opposed to other varieties of cheese.

The reason for this is the extensive ageing process that Parmesan goes through. During the ageing, the lactic acid enzymes formed from fermentation break the casein proteins down into smaller proteins.

As a consequence, the casein in Parmesan has almost been “pre-digested” when it enters the body. However, this easier digestibility is possibly to be a characteristic of the longer-aged cheeses.

The minimum required ageing time for Parmesan is 12 months, and the protein breakdown process may only take place at an early stage at this time. In order to get the full benefits of protein breakdown, a Parmesan that is aged for two years or more would be a better choice.

Counteracting Osteoporosis

Parmesan is categorized in Europe as a functional food. This means that it is a food which has medicinal benefits. Its high amount of bioavailable calcium is particularly highlighted as beneficial for counteracting osteoporosis as well as supporting good bone health. Parmesan cheese is also high in phosphorus, which is another essential mineral for bone development.

Healthy Blood Pressure

Calcium is a super important nutrient for maintaining a healthy blood pressure. It assists blood vessels to contract and relax. Just 28 grams of parmesan contains about 312 mg of calcium, or about 30% of the daily recommended value for adults.

Offers A Good Amount Of Menaquinone (Vit K2)

It was once a little-known vitamin, however more individuals know about the importance of vitamin K2 (menaquinone) these days.

For instance, vitamin K2 may have benefits regarding:

Helping to inhibit calcification of arteries
Improved bone as well as muscle health
Reducing the threat of osteoarthritis

Vitamin K2 forms can be found in animal foods such as meat, dairy, and eggs. It is especially high in food which comes from grass-fed animals. While soft cheese such as Camembert usually contains the most vitamin K2, hard cheese such as Parmesan also provide a good source.

Contact Trifocus Fitness Academy

If you would like to discover more about foods’ nutritional benefits then you need to do our Specialised Nutrition Course. Follow this link for more information.

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What is Nutritional Biochemistry? Find out more in this article.

Bronwen — Wed, 19 May 2021 05:00:44 +0000

The impact of nutrition on both physical as well as mental health has gained a lot of interest in recent years. Evolving studies are finding additional strong connections between diet, gut health and the microbiome as well as the various diseases (both physical and mental). Part of the research into these connections is being undertaken by the field of nutritional biochemistry which investigates the mechanisms which underly these interactions between diet and disease.

The biochemistry of nutrition recruits a multitude of scientific disciplines, the includes biology, chemistry and physics, in order to gain a more profound understanding of aspects such as cell function and metabolism, clinical nutrition, macronutrients and energy, nutritional genomics and additional factors which contribute to the interplay between what you eat and disease.

The primary goal of research in nutritional biochemistry is to establish the optimal dietary and nutritional requirements of both healthy individuals and those inflicted with illness. The field also seeks to develop strategies in order to reduce the side effects of pharmaceutical drugs.

What Is Nutritional Science?

The study of nutritional science is the analysis of nutrients, their functions as well as how they are involved in health as well as disease. The goal of nutritional science is to make sure that specific nutritional guidelines are suitable for different groups of people. This is dependent on their age, sex, activity level as well as special groups such as in pregnancy or disease. It is a fairly new discipline and began to grow the last 100 years, although the importance of diet to maintain health was accepted a lot earlier.

Nutritional science is an applied subject which draws information from many other biological areas specifically biochemistry, therefore a good understanding of biochemistry is needed in order to fully understand nutrition. Nutritional scientists use many of the techniques used in biochemistry, although nutritionists are more health oriented and concerned specifically with nutrients. In fact, the abundance of knowledge of nutrition is greatly attributed to biochemists.

Why Study The Biochemistry Of Nutrition?

Studying the biochemistry of nutrition may uncover vital information about the role that diet plays in the establishment, development as well as the prognosis of physical diseases such as cancer, diabetes, heart disease, and stroke. Illnesses that have all been associated, in some way, to diet as well as nutrition.

In addition, a developing body of evidence is starting to uncover major links between nutrition and the development as well as management of numerous diagnosable mental health illnesses and neurodevelopmental disorders. Examples are autism, Attention Deficit Hyperactivity Disorder (ADHD), anxiety, depression, dementia in addition to schizophrenia.

Contact Trifocus Fitness Academy

If you are keen like to learn more about nutrition, then you need to do our Specialised Nutrition Course. For more information as well as and to register, please follow this link.

This research has established the field of nutritional psychiatry which explores how certain nutrients impact mental health disorders, in order to develop new therapies based on nutritional supplements as either integrated or alternative treatments for psychological illness.

Therefore, studying the biochemistry of nutrition has a significant real-world impact. It has the potential to greatly influence the future of preventative and therapeutic strategies for mental and physical illness.

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What Are The Nutritional Benefits Of Poppy Seeds?

Bronwen — Wed, 19 May 2021 05:00:29 +0000

The poppy plant (Papaver smoniferum) has been utilised as a traditional remedy for hundreds of years. Native to the Eastern Mediterranean, the poppy plant’s flowers come in various colours — primarily white and yellow. The seeds that these flowers produce are small, round, bluish, black, or light to dark grey depending on where they’re cultivated. In addition, they have a number of nutritional benefits

Poppy seeds are utilised in baked goods and traditional dishes all over the world. Both the seeds – as well as their oil – are said to offer a number of health benefits, from treating headaches and coughs to curing asthma as well as insomnia. All the same, you may want to know how these claims stand up to scientific scrutiny.

You may know poppy seeds best as something which is sprinkled on top of a bagel, but they are more than merely a topping for breakfasts. These crunchy specks provide nutritional benefits and are utilised worldwide in all sorts of baked goods as well as dishes.

A Source Of Fibre

Poppy seeds are a great source of fibre, which assists to keep you feeling full for longer periods of time. In addition, they also contain magnesium, which assists with bone health as well as blood clotting, and calcium, which plays a role in bone health as well.

One teaspoon of poppy seeds has the following nutrients:

Fat: 1.2 g
Calories: 14.7 kcal
Sodium: 0.7 mg
Total Carbohydrates: 0.8 g
Dietary Fibre: 0.5 g (about 2% of the daily value)
Total Sugars: 0.1g
Protein: 0.5g
Calcium: 40 mg (3 to 4%of the recommended daily intake, RDI, for adults)
Iron: 0.3 mg (1.5% of the RDI for adult women)
Magnesium: 9.7 mg (2% of the RDI)
Manganese: 0.2 mg (8% of the RDI)

Great For The Eyes

The zinc – as well as antioxidant – content in poppy seeds helps to improve vision. In addition, it protects compared to eye diseases such as macular degeneration.

Helps In Treating Kidney Stones

The potassium content that is found in poppy seeds assists in treating kidney stones. This mineral also prevents their re-occurrence.

Good For Thyroid

Zinc is a crucial element for thyroid glands, and thanks to their rich zinc content, poppy seeds play a very important role in proper thyroid functioning.

Diabetes Treatment

Poppy seeds are an integral part of a diabetic’s diet. The manganese in the seeds assists with the treatment of diabetes.

Contact Trifocus Fitness Academy

Are you in the market to learn more about nutrition? Do you want to become a nutritionist and help people develop eating plans that are right for them? If this sounds like something that you’d like to do then you need to do our Specialised Nutrition Course. Follow this link to find out more.

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Are Baked Potatoes Healthy? Find out in this article.

Bronwen — Fri, 07 May 2021 05:10:03 +0000

Potatoes have been a vital food around the world for 100s of years. Traditionally, many communities have depended on these root vegetables in order to meet the majority of their nutritional requirements.

In addition to being a gratifying snack, potatoes are easy to grow and can also be found all across the globe. In recent times, the popularity of low-carb diets has resulted in some people avoiding potatoes. In reality, baked potatoes are crammed with nutrients and may also be part of a healthy diet.

What Are Potatoes?

Scientifically known as Solanum tuberosum, potatoes belong to the nightshade group of plants. Starting in the South American Andes, potatoes are now cultivated in 160 countries worldwide, with between 1 500 and 2 000 different varieties that range in colour, size and nutrient content.

Nonetheless, many variations are similar in composition, consisting of a starchy flesh covered by a thin, nutrient-rich skin. Potatoes can be boiled, steamed, fried, baked or roasted and used in a wide assortment of dishes.

In spite of the current trend towards low-carb diets, there are a tonne of reasons to eat baked potatoes.

Reduces Inflammation

Baked potatoes are crammed full of choline, which is an essential nutrient which most people don’t eat enough of. Research at the moment suggests that choline deficiency may be at least partially to blame for inflammatory diseases such as rheumatoid arthritis in addition to fibromyalgia. By eating baked potatoes, you are able to increase the choline in your body and lessen inflammation.

Digestion

Baked potatoes are high in fibre, which aids with digestion. A high fibre diet can help both diarrhoea and constipation. People with digestive conditions – such as irritable bowel syndrome – may find the fibre in baked potatoes especially useful for coping with symptoms and regulating digestion.

Weight Control

The fibre in baked potatoes helps with digestion and vitamin B6 assists with breaking down carbohydrates and improves metabolism. This successful combination can be great for weight loss as well as weight management.

Heart Health

Almost one third of people have high cholesterol, which puts them at higher risk for heart disease as well as stroke. Baked potatoes are a genuinely low-fat, low-cholesterol food. They’re also crammed with potassium, which some research suggests can significantly reduce risks of heart disease.

Contrary to popular belief, baked potatoes are an incredibly nutrient-dense food rich in vitamins, minerals as well as high-quality protein. In addition, they have virtually no fat. Baked potatoes are highly filling and also have a high resistant starch content, which may assist you with managing your blood sugar levels and lose weight, if that’s one of your goals, as long as you don’t eat too many

However, baking potatoes does encourage the formation of acrylamide, which is a substance that’s damaging over the long term in excessive amounts. So, ensure that you bake your potatoes for shorter periods of time at lower temperatures in order to reduce this. Or choose cooking methods that don’t produce acrylamide at all, such as steaming or boiling.

Lastly, be mindful of the toppings which you add to your baked potatoes. If you’re looking to reduce your calorie intake, consider swapping higher-fat toppings for lower-fat alternatives.

Contact Trifocus Fitness Academy

If you are eager to discover more about nutrition, then you need to do our Specialised Nutrition Course. Follow this link for more information.

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What Are The Health Benefits Of Legumes?

Bronwen — Fri, 07 May 2021 05:05:04 +0000

Legumes and beans are the fruits or seeds of a family of plants which are called Fabaceae. These are commonly eaten around the world and are a rich source of fibre and B vitamins. Beans and legumes are also a phenomenal replacement for meat as a supply of vegetarian protein. They have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels as well as increasing healthy gut bacteria.

You are able to eat green beans as well as snow peas in their pods off the vine. With other types of legumes, the edible parts are the seeds – or pulses – inside the pods. Pulses could be prepared many ways: canned, cooked, dried, frozen whole, ground into flour or split.

It’s hard to say where they started. All major cultures grew some type of legume. In Asia, red adzuki beans are crushed into a paste to make sweets. Black beans are popular in Mexico and Brazil. And you’ll find white cannellini beans in many Italian dishes.

Some common, good-for-you legumes include:

Chickpeas, also called garbanzo beans
Peanuts
Black beans
Green peas
Lima beans
Kidney beans
Black-eyed peas
Navy beans
Great Northern beans
Pinto beans
Soybeans
Lentils

A Nutrient-Rich Option

One of the key advantages of legumes is that they don’t contain much saturated fat, unlike red meat. High amounts of saturated fat may contribute to cardiovascular disease. So, experts recommend limiting intake to 20 grams per day for a 2 000-calorie-a-day diet, less if your calorie intake is lower.

However, legumes are a phenomenal choice based not only on what they don’t have, but what they contain. Legumes are a good supply of plant protein — half a cup of cooked beans offers between 6 to 9 grams — and they’re jam packed with other nutrients, for example folate, calcium, potassium, zinc, B vitamins, and antioxidants.

How To Prepare and Store Legumes

Beans have carbohydrates called galacto-oligosaccharides (GOS) that may cause gas. The great news is that you are able to get rid of most of these by soaking and rinsing dry beans before prior to cooking them. Also, rinse canned legumes. If you’re trying them out for the first time, begin with small amounts in order to assist your body with getting used to the high fibre.

In addition, the lectins in raw or undercooked beans could upset your stomach and also cause nausea, diarrhoea, and bloating. As lectins are mostly on the outside of legumes which means that you can remove them by cooking the beans at a high temperature or by soaking them in water for a few hours.

Dried legumes – apart from a few such as lentils and black-eyed peas – need to be soaked in order to get them ready to cook. You can cover them in water and refrigerate overnight, or boil and set them aside at room temperature for 1 to 4 hours. To cook, boil until tender, usually around 45 minutes.

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What Is The Importance Of Virtual Wellness? Learn more.

Bronwen — Wed, 05 May 2021 05:00:23 +0000

After much of the workforce moved remote early in 2020, several leading-edge employers recognised the need to shift their previously in-person wellness initiatives to virtual settings. This sudden shift in the work environment and the existing health crisis have highlighted how critical it is to develop – as well as maintain – a healthy workforce. To do this, corporate wellness initiatives and programme delivery need to change in order to meet the times.

Corporate employee wellness programmes improve engagement and lessen health-care costs by making it simpler for employees to access the care which they need in order to stay healthy. Programmes can include:

Gym reimbursements,
Health coaching, as well as
Nutrition support, and
Disease management tools for chronic conditions.

How Have Corporate Wellness Programmes Changed in Recent Months?

When work shifted from the office to employees’ homes, many corporate wellness programmes pivoted in order to respond to the needs of the country’s newly remote workforce. Wellness providers have utilised more technology in order to deliver content.

Programmes transitioned from in-office seminars as well as cooking demos to webinar and video-based formats. Increasing levels of employee stress and anxiety have led employers to concentrate on mental health offerings.

The utter importance of managing chronic conditions – such as heart disease as well as diabetes – was prioritised as it became apparent that improving these conditions can prevent or minimise complications from the coronavirus.

Wellness Programmes Will Include More Video And On-Demand Resources

Experts are making the predictions that businesses and services will open up in stages. They could close again when cases spike. These possible restrictions make a number of different aspects of life more difficult. These include regular exercise.

Today’s corporate wellness programmes could include access to – or reimbursements for – on-demand and streaming workout videos as opposed to gym memberships. A number of different popular exercise studios host live-streaming classes at the moment which can replace in-person workouts. These could be easily adopted for your corporate wellness programme.

Your corporate wellness programme could also provide simple pieces of equipment in order to assist with enhancing at-home workouts, like resistance bands.

Employees Will Continue To Ask For Mental Health Benefits

While some corporate wellness programmes concentrate on physical health, employers may also offer additional voluntary benefits which address particular mental health needs. The COVID-19 pandemic has put mental health (specifically) into the spotlight. Mental wellness apps have seen substantial spikes in usage as individuals who are looking for support online.

Even under normal circumstances, mental health care can be difficult to find in a number of different parts of the country. Investing in remote mental health benefits can support employees when they’re back in the office, too.

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What Does A Vitamin D Deficiency Cause?

Bronwen — Tue, 04 May 2021 05:00:07 +0000

Vitamin D is a very important vitamin which has powerful effects on a number of different systems throughout your body. As opposed to other vitamins, vitamin D acts like a hormone. Each and every single cell that is in your body has a receptor for it.

Your body makes vitamin D from cholesterol when your skin has been exposed to sunlight. In addition, it’s found in a variety of foods such as fatty fish as well as fortified dairy products, although it’s very difficult to get enough from just diet.

The recommended daily intake (RDI) of vitamin D is usually around 400–800 IU however many experts say you should get even more than this. A vitamin D deficiency is quite common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood.

Good For Strong Bones

Vitamin D is tremendously important for strong bones as it helps the body to utilise calcium from the diet. Usually, vitamin D shortage has been linked with rickets, which is a disease in which the bone tissue doesn’t mineralise properly. This leads to soft bones as well as skeletal deformities. However, increasingly research is revealing the importance of vitamin D in protecting against a host of health problems.

How Would You Know If You Have A Vitamin D Deficiency?

Symptoms of bone pain and muscle weakness may mean that you have a vitamin D deficiency. However, for many individuals the symptoms are subtle. However, even without symptoms far too little vitamin D could pose health risks. Low blood levels of the vitamin have been linked with the following results:

Heightened risk of death from cardiovascular disease
Cognitive deficiency in older adults
Serious asthma in children
Cancer

Research makes the suggestion that vitamin D may play a role in the prevention as well as treatment of a number of different conditions, including type1 and type 2 diabetes, hypertension, glucose intolerance as well as multiple sclerosis.

Here are seven shared risk factors for vitamin D deficiency:

Having dark skin
Being elderly
Being overweight or obese
Not eating much fish or – alternatively – dairy
Living very far away from the equator where there is extremely little sun year-round
Always utilising sunscreen when going out
Remaining indoors

Individuals who live near the equator – and get regular sun exposure – are less likely to be deficient, as their skin generates enough vitamin D in order to satisfy their bodies’ needs.

Most individuals don’t realise that they’re deficient because symptoms are usually subtle. You may not recognise them clearly, even if they’re having a substantial negative effect on your quality of life.

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What Zinc-Rich Foods Should You Include In Your Diet To Boost Immunity?

Bronwen — Fri, 23 Apr 2021 06:55:23 +0000

Zinc is an important mineral which is easily present in some foods, added to others, and accessible as a dietary supplement. Zinc can also be found in many cold lozenges as well as some over-the-counter drugs which are sold as cold remedies.

Zinc is included in a number of different aspects of cellular metabolism. It is needed for the catalytic activity of roughly 100 enzymes, and it performs a vital role in immune functioning, protein synthesis, wound healing, DNA synthesis as well as cell division.

In addition, zinc supports normal growth and development during pregnancy, childhood as well as adolescence. It is required for a proper sense of taste and smell. A regular consumption of zinc is needed to maintain a steady state as the body has no specialised zinc storage system.

How Much Zinc Should You Take Daily?

Even though it is one of the essential micronutrients, most people around the world – especially young children, teenagers, the elderly, pregnant and breastfeeding – are deficient in this common mineral. Men must eat 11 mg of zinc daily, while for women it is 8 mg. However, if you are pregnant, you will need 11 mg of zinc and if you are breastfeeding it would be 12 mg.

Foods Rich In Zinc

Shellfish

Animal-based food products contain the highest amount of zinc. Of all shellfish, oysters are the best source of zinc. One oyster provides you 50% of the recommended amount of zinc. Besides, shellfish are low in calories and high in vitamin B12 and selenium, which are other nutrients that are able to give a boost to your immune health. Crab, shrimp, lobster, and mussels contain less zinc than oysters however can be added to the diet.

Meat And Chicken

Both red meat and chicken are an excellent source of zinc. They are also packed with vitamin B12 and protein that can keep your nervous system healthy and help in cell regeneration. However, animal-based food products are also high in cholesterol and fat, so eat in moderation. You can also add egg to your diet to increase your zinc intake.

Legumes

If you happen to be eating according to a vegan or vegetarian diet and are searching for zinc-rich plant-based foods, then include legumes in your diet. Chickpeas, beans and lentils are loaded with zinc. The best thing about adding legumes to your diet is that it is low in calories and packed with health-friendly nutrients like protein, vitamins, iron, copper, magnesium, manganese, and phosphorus.

Variety is the key to good nutrition. Eating only one of these foods won’t be sufficient to assist with fighting off the flu or other infections – even if you these eat constantly. Pay close attention to serving sizes as well as suggested daily intake so that you don’t get too much of one single vitamin and too little of others. Eating correctly is a great start, and there are also other things which you can do in order to protect you – as well as your family – from the flu, cold as well as other illnesses.

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The Best Way Of Reading A Nutrition Label – According To Nutritionists

Bronwen — Thu, 22 Apr 2021 05:00:46 +0000

Knowing more about the food which you’re eating (and mainlining good nutrition habits) is one way for you to maintain a healthy weight. Sustaining a healthy weight is an essential part of lowering your cancer risk. Obesity has been connected to several kinds of cancer, including colorectal cancer as well as breast cancer.

One definite way to learn more about the food you eat is to read the nutrition label. All foods need to feature nutrition labels which include how much food is inside the package in addition to what nutrients and ingredients make up that particular food.

What To Look Out For On A Nutrition Labels

Pull a bottle of food from the supermarket shelf, or take out the nearest box from your cupboard, pantry or desk. Turn it over or on its side. Welcome to the Nutrition Facts panel. If you look at nothing more on the package, make sure that you look at the Nutrition Facts panel. Finding out how to read the Nutrition Facts panel comes down to quantity as well as quality:

“How much?”
“Of what?”

Serving Size

The amount of the product which is usually consumed at once.

Calories

The number of calories, or energy, which is provided by a single serving. Two thousand calories is the average daily reference amount and this is based on the caloric intake which is recommended for many average South Africans. (Although the exact amount per person is based on factors such as age, activity level, height, weight as well as other health goals.)

Percent Daily Value

The term ‘daily value’ is how much of a specific nutrient which you should either aim to reach (for instance, dietary fibre) or keep below (such as sodium). Understanding how much of that amount is in any particular food can assist you with keeping track of what you’re eating.

Nutrients

Fats, carbohydrates, protein and cholesterol, in addition to select vitamins and minerals.

Ignore The Front Of The Packaging

One of the best tips that you will ever hear is to completely ignore claims on the front of the packaging. Front labels try to entice you into buy products by making health claims.

In actual fact, research shows that adding health claims to front labels makes individuals believe a product is healthier as opposed to the same product which doesn’t list health claims — so affecting consumer choices.

Manufacturers are often misleading in the way that they utilise these labels. They tend to make use of health claims that are false and, in some cases, totally false. Examples include many high-sugar breakfast cereals. Despite what the label may suggest, these products are not healthy.

This makes it difficult for consumers to choose healthy options without a comprehensive inspection of the ingredients list.

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Nutrition and athletic performance What to consider

Bronwen — Thu, 22 Apr 2021 05:00:04 +0000

The close relationship between good health and good nutrition is well established. Interest in nutrition – as well as and its effect on sporting performance is now a proven science in itself. Whether you are a serious competing athlete, a weekend sports player or a devoted daily exerciser, the foundation to better performance is a nutritionally adequate diet.

Sports nutrition is a topic of continual change and has grown as a dynamic area of clinical study. Research continues to advise enhanced nutritional guidelines as well as support for both active adults and competitive athletes. Science recognises sports nutrition and energy intake as the “cornerstone of the athlete’s diet.”

Daily Athletic Nutrition Requirements

The basic athletic diet should be enough to:

Provide enough energy and nutrients in order to meet the rigorous demands of training and exercise,
Enhance adaptation – as well as recovery – between training sessions,
Include a wide variety of foods such as wholegrain breads and cereals, vegetables (predominantly leafy green varieties), fruit, lean meat as well as low-fat dairy products in order to enhance long term nutrition habits and behaviours,
Enable the athlete to realise optimal body weight and body fat levels for performance,
Provide adequate fluids in order to ensure maximum hydration before, during and after exercise, and
Encourage the short and long-term health of athletes.

What Is Sports Nutrition?

The field of sports nutrition is the basis of athletic success. It is a well-designed nutrition plan to allow active adults – as well as athletes – to perform at their best. It supplies the correct food type, energy, nutrients, and fluids in order to keep the body well hydrated and functioning at peak levels. A sports nutrition diet may be different from day to day, depending on specific energy demands.

However, the amount of each food group that an athlete needs will depend on:

The type of sport,
The amount of training, which is done, and
The amount of time the athlete spends doing the activity or exercise.

Individuals tend to overestimate the number of calories which they burn per workout. This means that is important to avoid taking in more energy than the athlete spends exercising. In order to help the athlete to perform better, they should avoid exercising on an empty stomach. Everyone is different which means that the particular sports star will need to learn:

How long before exercising is best for them to eat?
What amount food right for them?

Athletes who exercise strenuously for a period of more than 60 to 90 minutes every day may be required to increase the amount of energy which they get from carbohydrates to between 65 and 70%.

More current advice also offers guidelines for carbohydrate and protein based upon grams per kilogram (g/kg) of body weight. The most recent recommendations for fat consumption are for most athletes to follow comparable suggestions to those given for the general community at large, with the preference for fats that come from olive oils, nuts, avocado, nuts as well as seeds.

Athletes should also aim to reduce their intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods.

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How To Use Food To Ease Anxiety? Learn more in this article.

Bronwen — Fri, 16 Apr 2021 05:10:29 +0000

Anxiety is a common condition that affects millions of people worldwide. Symptoms may vary and some individuals only experience them now and again. However, a person who feels symptoms for six months or longer may have a generalized anxiety disorder (GAD).

The symptoms of GAD include the following psychological and physical symptoms:

Fear,
Tension,
Excessive worry about everyday events as well as problems,
Irritability,
Difficulty concentrating,
Problems with their personal social and work relationships,
Heart palpitations and elevated heart rate,
Muscle tension, as well as
Chest tightness.

Doctors often treat GAD with a mixture of treatments as well as talking therapies, such as cognitive behavioural therapy (CBT), along with medications. Sometimes, these conventional treatments do not work in the long term. However, some research suggests that proper nutrition and food can help improve symptoms.

The Dietary Considerations To Relieve Anxiety

In addition to healthy nutrition guidelines – such as eating a balanced diet, sufficient water to stay hydrated, and restricting (or avoiding alcohol and caffeine), there are many other dietary considerations which can help to relieve anxiety. For instance, complex carbohydrates are metabolised more slowly and therefore help maintain a more even blood sugar level. This creates a calmer feeling.

A diet that is rich in whole grains, vegetables as well as fruits is a healthier option as opposed to eating a lot of simple carbohydrates that are found in processed foods. Also, when you eat is important. Don’t miss meals as doing so may result in drops in blood sugar which will cause you to feel jittery and may worsen underlying anxiety.

The gut-brain axis is also extremely important as a large percentage (about 95%) of serotonin receptors are to be found in the lining of the gut. Research is examining the potential of probiotics for treating both anxiety as well as depression.

Salmon

Salmon may be extremely beneficial for reducing anxiety. It contains nutrients which promote brain health, including vitamin D as well as the omega-3 fatty acids eicosapentaenoic acid (EPA) together with docosahexaenoic acid (DHA). EPA and DHA may assist with regulating the neurotransmitters dopamine and serotonin, which can have calming – as well as relaxing – properties.

In addition, studies show that these fatty acids may reduce inflammation and also prevent brain cell dysfunction, which leads to the development of mental disorders such as anxiety.

Eating an adequate amounts of EPA and DHA may also encourage your brain’s ability to adapt to changes, allowing you to handle stressors better that trigger anxiety symptoms.

Chamomile

Chamomile is an herb which may assist with reducing anxiety. It contains high levels of antioxidants that are proven to reduce inflammation. This may which might decrease the risk of anxiety.

Several studies have looked at the association between chamomile and anxiety relief. These researchers have found that those who were diagnosed with GAD experienced a substantially greater reduction in symptoms after consuming chamomile extract, as compared to those who did not.

Another study found comparable results, as those who consumed chamomile extract for eight weeks saw reduced symptoms of depression and anxiety.

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What Are The Benefits Of Going Vegetarian? Find out in this article.

Bronwen — Fri, 16 Apr 2021 05:00:37 +0000

People select a vegetarian diet for a number of different reasons. For some individuals, eating vegetarian is a manner for you to be healthier or, alternatively, to avoid hormones that are used in animal foods. For others, eating this way has more to do with religion, animal rights, or environmental concerns.

If you’re considering a vegetarian diet, you’ll want to think about what type of vegetarian you’ll be. Once you’ve chosen which foods you’ll avoid, you’ll also need to come up with a plan in order to make certain that you’re able to get all the nutrients which your body needs.

Why Do People Become Vegetarians?

People become vegetarians for a number of distinct reasons, including:

Health,
Religious convictions,
Concerns about animal welfare,
The usage of antibiotics and hormones in livestock, or
A want to eat in a way which avoids the excessive use of environmental resources.

Becoming a vegetarian has become more appealing as well as accessible, thanks to the year-round availability of fresh produce, more vegetarian dining options, in addition to the growing culinary influence of cultures with mostly plant-based diets.

Traditionally, research into vegetarianism concentrated mainly on potential nutritional deficiencies. However, but in recent years, the pendulum has swung the opposite way. Studies are confirming the health advantages of meat-free eating.

These days, plant-based eating is recognised as not only nutritionally sufficient but also as a manner if reducing the risk for many chronic illnesses. Agreeing with the American Dietetic Association, “properly planned vegetarian diets, plus total vegetarian or vegan diets, are nutritious, nutritionally adequate, and could provide health benefits in the prevention as well as treatment of certain diseases.”

What Foods Do Vegetarians Eat?

A vegetarian diet may have a range of health benefits. This type of diet can provide a wide variety of healthful, nutritious foods, although what the person eats will differ according to the type of diet they are following as well as their personal food choices.

There are a variety of diets which come under the umbrella term ‘vegetarian’:

Lacto-ovo-vegetarians dodge both meat and fish but eat dairy and eggs.
Lacto-vegetarians eat dairy products but no eggs.
Ovo-vegetarians eat eggs but no dairy.

Some individuals who do not eat meat will eat fish. This is called a ‘pescatarian diet’ as opposed to a vegetarian diet. A vegan diet prohibits all animal-based foods. People following a vegetarian diet must make cautious choices about what they eat in order to ensure that they meet their nutritional requirements. Some people may require supplements.

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A Number Of Simple Habits to Make You Healthier and Happier

Bronwen — Fri, 16 Apr 2021 05:00:23 +0000

Happiness has developed into a popular field of study for researchers over the last 10 years or so. Universities are putting together whole courses surrounding the topic. In today’s fast-paced life, following an exceptionally healthy lifestyle could be a difficult task. However, taking on board healthy habits is the ultimate key in terms of achieving wellness.

Work Out Often

Make a mix playlist of your favourite songs and hit the gym. Burning off calories – as well as strengthening your muscles – just touches the surface of the extreme benefits of working out. Below the surface of all of your physical components lies some awesome chemicals called endorphins.

When you break a sweat, these so-called endorphins are discharged, and they bring about a feel-good reaction which promotes happiness. That’s the reason why healthy people are generally 20% happier as opposed to the average person.

Eventually, remaining active may naturally cause you to feel more excitement – as well as enthusiasm – for day-to-day activities. Adding music and friends in order to share in the workout experience may also lighten your stress load and help you unwind.

Write Down 3 Things You’re Grateful For

In a very recent study from psychologists at UC Davis, researchers had three groups of volunteers keep weekly journals that are focused on a single topic. While one group wrote about major events which had happened that week, the second group wrote about difficulties they’d experienced, and the last group wrote about things they were thankful for.

Ten weeks later, those in the gratitude-journal group reported feeling more optimistic and more satisfied with their lives than those in any of the other groups and reported fewer physical symptoms of discomfort, from runny noses to headaches.

Eat Healthily

Eating a well-balanced meal could keep your metabolism going strong all day long. This will provide you with enough energy in order to sustain your daily routines and keep you feeling great. Make sure that you strive to eat as naturally as possible.

Cutting corners by eating pre-packaged – as well as processed foods – may can really make you feel sluggish and cause problems such as bloatedness as well as unpleasant digestive issues. Make sure that you eat plenty of lean protein such as chicken or fish which is coupled with some green vegetables for brainpower as well as focus. Make sure that you don’t forget that banana!

Do A Physical Activity For 45 Minutes

Commit to spending – at a minimum – of 45 minutes every single day exercising. It is not necessary for you to follow the same routine. Just make sure that you work out every single day. Simple forms of exercise go a long way in order to preventive care. These help to reduce the risk of cardiovascular diseases and osteoporosis, alleviate depression and anxiety, and even boost mental alertness and confidence.

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What Is The Chemical Diet? Find out in this article.

Bronwen — Mon, 12 Apr 2021 05:00:37 +0000

The Chemical Diet goes by the principle of pairing foods that work together in order to cause a chemical reaction to increase metabolism as well as create a fat-burning effect. Anecdotal sources say that the Chemical Diet is an easy way to lose up to 6.4 kg in just one week. It’s popular among some dieters who are looking for fast results. However, some individuals say that it’s unhealthy, unsustainable as well as ineffective.

How Does The Chemical Diet Work?

The diet is founded on the chemical constituents of particular food combinations, which are believed to amplify results as well as boost fat burning. Proponents also say the diet reduces blood sugar levels and supports better long-term blood sugar control. While there’s limited information available on the origins or history of the diet, it often appears on blogs and weight loss forums. However, there’s no research on the diet and little to no evidence available to support its claims.

Why You Should Be Cautious

As the Chemical Diet is based theoretically on the chemical balancing of food, there is no substituting on this diet. If you do not like a particular food, it is best to avoid this type of diet. If certain foods need to be consumed on these very strict menus then it needs to be eaten, like it or not. Alternatively, you can do without.

Owing to the restrictions of the menus – as well as the low-calorie count – the Chemical Diet is very difficult for most individuals to follow. If you can follow the diet, you will undoubtedly lose weight not because of the combining of food but rather because of the low calorie intake.

On this diet, the calorie count per day is extremely low – usually ranging from 850 to 1 000 calories daily. Low-calorie diets are only used by doctors when a patient is extremely obese. The Chemical Diet will tell the dieter to follow the diet for three to four days and then eat a normal healthy diet for between three and four days, then return to the diet menu and keep repeating the process until you achieve ideal weight loss.

A healthy adult could follow the Chemical Diet and probably not have any serious health complications if the diet is merely followed very short term. However, but this is not recommended. Consult with a doctor and discuss diet goals with them before starting any diet.

The Chemical Diet is a fad diet in which you follow a specific meal plan for one week per month. Although the diet is straightforward and may cause weight loss, it’s likely to lead to weight regain and other negative health effects in the long run. It’s also overly restrictive and unsustainable and may increase your risk of nutritional deficiencies over time.

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What Is The Role Of Nutrition In Health? Read this article to find out.

Bronwen — Fri, 09 Apr 2021 05:00:50 +0000

Health is much more than the lack of disease. It is a positive quality that emphasises physical, social, intellectual, emotional as well as spiritual well-being. Optimal nutrition, which provides all nutrients in both kind and amount, is the cornerstone of good health in addition to cutting-edge prevention.

The food which we eat day to day, in addition to the nutrients that they should provide, are the most essential continuing environmental factors that influence our growth, development, functional abilities as well as health. Nutritional information, with education of both the general public and predominantly health professionals is crucial if we are to succeed in substantially reducing the excessive premature morbidity – as well as mortality – from our leading killer diseases – heart disease, cancer, and stroke.

How we structure our lifestyles – with proper nutrition, health habit discipline and exercise programming – will have a massive influence on personal health. In addition, this will help reduce our current catastrophic medical care expenditures.

What Is Health?

According to WHO, health is a condition of complete physical, mental as well as social well-being. Optimum Nutrition contributes to the general well-being hence development and better quality of life (Gibney et al. 2009).

The Nutrition Care Process can be utilised in order to carry out health promotion as well as disease prevention efforts. Primary prevention is the most effective, inexpensive approach of chronic disease prevention and that dietary involvement positively impacts outcomes health across the lifespan.

Poor nutrition is related to chronic diseases such as cancer, T2DM, cardiovascular diseases, osteoporosis as well as anaemia – among others – which greatly compromise the physical, social, psychological and emotional wellness of an person. It is thus very important to promote good nutrition in order to promote good health and well-being in all society.

The amount of energy which is consumed – in relation to physical activity and the quality of food – are key determinants of nutrition-related chronic illnesses. Eating nutrient-dense foods, as well as balancing energy intake with the necessary physical activity to maintain a healthy weight, are essential practices in all stages of life. Good nutrition has also been linked to better outcomes of disease management.

What Is Nutrition?

The term ‘nutrition’ refers to the study of nutrients in food, how the body utilises them, and the relationship between diet, health as well as disease. Nutritionists utilise ideas from molecular biology, biochemistry as well as genetics in order to gain an understanding of how nutrients affect the human body.

Nutrition also concentrates on how people are able to use dietary choices in order to reduce the risk of disease. This happens if a person has too much – or too little – of a nutrient as well as how allergies work.

Nutrients offer nourishment. Proteins, carbohydrates, fat, vitamins, minerals, fibre as well as water – are all nutrients. If people do not have the correct balance of nutrients in their diet, their chance of forming certain health conditions increases.

Contact Trifocus Fitness Academy

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What Is The GM Diet? Find out more in this article.

Bronwen — Thu, 01 Apr 2021 08:58:31 +0000

The GM diet, which is also known as the General Motors diet, is a plan which promises to assist you with losing up to 6.8 kg in just one week. Each of the days of the GM diet allows you to eat a variety of different foods or food groups. Proponents of the diet claim that this technique stimulates weight loss and helps burn fat faster than other diets.

How Does The GM Diet Work?

The GM diet encourages weight loss in several ways, including:

Encourages people to eat more fruit as well as vegetables, which are healthful, low-calorie foods;
Does not permit added sugars or processed foods;
Does not permit refined carbohydrates; and
Reduces people’s daily calorie intake.

People who follow the GM diet are likely to lose weight as it involves taking in fewer calories than a person makes use of. However, it is not likely to be the most healthful way to lose weight. Each person’s body is different so people may experience different results.

Which foods are OK?

Fruit;
Vegetables;
Potatoes;
Milk;
Beef, chicken, fish;
Tomatoes;
Brown rice (vegetarians only); and
Cottage cheese (vegetarians only).

Which foods are not OK?

Processed packaged foods of any kind, including chips, crackers, pretzels, cakes, cookies, ice creams, other desserts, granola bars as well as frozen meals.
Grains, for example bread and oats (except for vegetarians, who are able to eat brown rice in place of protein sources).

On the GM Diet, there is no such thing as “recommended timing”—it’s compulsory. You are actually able to eat at whatever time of day suits you, but throughout the week, you’re only allowed to combine certain foods with each other on particular days.

Other GM Diet Guidelines

The GM diet offers a few other guidelines in addition to those which are outlined above:

First of all, beans are not permitted on the diet. The diet makes the claim that they are high in calories and could cause weight gain.
Coffee and green tea are allowed, but only without the addition of any sweeteners. Soda, alcohol as well as other calorie-filled beverages are not allowed unless specified in the diet.
In addition, some substitutions are okay. For instance, you may use cottage cheese to replace meat, and soy milk instead of regular milk.

Finally, after you’re completed the week-long plan, the GM diet advises you to consume a high-protein, low-carb diet in order to help with maintaining weight loss.

The GM diet recommends that people drink a lot of water in order to promote proper digestion as well as prevent them from feeling tired. The plan recommends between two and three glasses of water with each of your meals. There is no absolute recommendation for the total amount of water to drink per day, which depends on a person’s age, body weight as well as overall health.

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Is There A Relationship Between Nutrition And Health?

Bronwen — Thu, 01 Apr 2021 06:53:28 +0000

Achieving ecologically sustainable food systems for people is one of the greatest challenges facing our world today. Biomedical scientists could provide public health services and knowledge of basic hygiene and are also placed in support of the production of sustainable, nutritious, ethical, and safe food delivered with minimal waste to promote human and environmental health.

Health is a state of comprehensive physical, mental, and social well-being and not just the absence of disease or infirmity. However, most of us think health is just being free from illness. It is not completely right. A person needs to be healthy both in terms of physical, mental as well as social well-being and not a mere absence of any disease. Then we are able to say it is a good nutritional status.

There is a solid relationship between nutrition and health. Thus, you’ll want to make the correct food choices in order to ensure you live the best life imaginable.

Nutrition Is A Promoter Of Good Health

Health is a positive quality, emphasising physical, social, intellectual, and emotional, in addition to spiritual well-being. Optimum nutrition, offering all of the nutrients in both kind and amount, is the cornerstone of good health. The foods that we eat, and the nutrients they provide, are the most important continuing factors influencing our growth, development, functional abilities, and health. A proper diet helps in preventing and recovery from certain illnesses.

Nutrition is the injection of food in relation to the dietary requirements of the body. Great nutrition (a sufficient and balanced diet merged with regular physical exercise) is a key element of good health.

Nutrition is the ingestion of food, considered in relation to the body’s dietary requirements. Good nutrition – an adequate, well-balanced diet mixed in with regular physical activity – is a cornerstone of good health. Poor nutrition may lead to reduced immunity, increased susceptibility to disease, impaired physical and mental development as well as reduced productivity.

Hippocrates, who is the Father of Medicine, says: “Let food be thy medicine and medicine be thy food.”

So, good nutrition shows the correct amount of nutrients for proper utilisation for achieving the highest level of health. There are six distinct kinds of nutrients in foods. They are,

Proteins,
Carbohydrates,
Fats,
Vitamins,
Minerals, as well as
Water

For a healthy body, we need all these six essential nutrients. Carbohydrates, proteins and fats are mainly required for bodybuilding and energy. The minerals and vitamins are needed for the protection of our body and they give us resistance against the various types of illnesses. They are also required for carrying out the metabolic actions in the body as well as keeping the body healthy. In addition, water is a very important nutrient which keeps our body healthy.

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What Is A Raw Vegan Diet? Learn more in this article.

Bronwen — Thu, 25 Mar 2021 05:00:48 +0000

On the road to excellent health, there are a lot of forks. Some routes, such as vegetarianism or the Mediterranean diet, have significant science supporting them. Other ones, such as the vegan or plant-based diet, which shuns all animal products inclusive of eggs and dairy, are prize-winning converts. And then there’s a new offshoot, the raw vegan diet, which deems to be cooking to be unnatural and unhealthy.

Although the raw vegan diet isn’t new, it has been reclaiming popularity recently. It blends the tenets of veganism with those of raw foodism.

While some individuals may choose to follow it for ethical or environmental motives, most people do it for its supposed health benefits. These involve weight loss, enhanced heart health as well as a lower risk of diabetes.

How Does A Raw Vegan Diet Work?

The raw vegan diet is pretty simple. Take the vegan diet (which means that no animal products — meat, dairy, fish, eggs, and cheese – are allowed) and then only consume foods which haven’t been cooked beyond 48 degrees Celsius. This means that all of the foods which you consume will be either cold or lukewarm and will be served in their natural state — no steaming, roasting, or sautéing is allowed.

What Are The Benefits?

A raw vegan diet could improve heart health. This is because of its focus on fruits as well as vegetables. Both of these are consistently linked to lower blood pressures in addition to a reduced risk of heart disease and stroke.

A raw vegan way of eating also includes a lot of nuts, seeds, sprouted whole grains and legumes. Recent studies show that these types of foods may improve blood cholesterol levels and also further lower your risk of heart disease.

Observational studies have testified that vegans may have up to a 75% lower risk of developing high blood pressure in addition to a 42% lower risk of dying from heart disease. A number of different randomised controlled studies — which is the gold standard in scientific research — observe that vegan diets are especially effective at reducing bad LDL cholesterol.

A Raw Vegan Diet May Reduce Your Risk of Diabetes

A raw vegan diet may also lower your risk of diabetes. Again, this may partly be owing to its focus on fruits and vegetables, which are related to a lessened risk of type 2 diabetes. In addition, this diet is rich in fibre — a nutrient linked to lower blood sugar levels and increased insulin sensitivity.

One recent review study, which links vegetarian and vegan diets to a 12% reduced probability of type 2 diabetes, with vegan diets that are the very most efficient. What’s more, vegan diets include good amounts of nuts, seeds, sprouted grains as well as legumes, which may also help to lower blood sugar levels.

Contact Trifocus Fitness Academy

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Why Should You Consult A Doctor Before Starting A New Diet?

Bronwen — Thu, 25 Mar 2021 05:00:34 +0000

It can be difficult to know where to begin when you want to lose weight. Fortunately, there’s plenty of diet information available online and at your local library. However, before you begin any new diet, it’s essential to run it by your doctor.

Everyone can, and should, be exercising and maintaining their fitness levels. If you have a health issue – such as heart disease – your doctor may order a stress test before starting a new exercise programme. This is because they want to ensure that the diet plan is safe for you and that hypothetically dangerous medications are not being used with weight loss.

Also, people with certain medical illnesses – such as kidney disease – may need to avoid certain diet plans:

Diets that recommend high protein intake;
Individuals who suffer from high blood pressure or – alternatively – heart failure should avoid diets which are high in salt.

If You Have A BMI Over 30

Your BMI (Body Mass Index) is the measurement which is used to determine your body mass to height ratio. Before beginning any diet programme, you should figure out your BMI. This is relatively easy to do.

In order to determine your BMI, you need to know your weight in kilograms, as well as your height, metered squared. You will then need to divide your weight by your height (kg/m2). Your BMI end result will fall into a range:

If you have a BMI which is below 18.5, you are considered to be underweight.
If you fall anywhere between 18.5 as well as 24.9, you are considered to have a normal weight.
If you have a BMI of between 25 and 29.9, this figure is considered as overweight.
You are considered obese if you have a BMI higher than 30.

If you fall into the obese BMI category, you need to consult with a doctor prior to starting a new diet. This is because individuals who suffer from obesity are at a greater risk of experiencing health problems as well as complications. These possible risks may be avoided if a doctor guides you during the weight loss process.

Don’t Cut Out Anything Without Medical Advice

Some diets urge you to cut out specific food groups. Before cutting any foods out of your diet, you should be consulting with a doctor in order to ensure that it won’t harm your overall health as well as put you at higher risk for gaining the weight back.

If you limit your diet so that a food group, such as carbs for instance, doesn’t exist in it anymore, this could lead to a shortage of nutrients. This may put you at risk for losing muscle mass and complications such as brittle bones as well as organ damage. Furthermore, if you start to eat “normally” again, your weight is likely to come back because your body will have been starved for the element and will try to conserve it in case it gets “starved” again.

Contact Trifocus Fitness Academy

Want to become a nutrition expert? If you do then you need to do our Specialised Nutrition Course. Follow this link for more information.

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How Can Diet Help To Boost Immunity? Find out more.

Bronwen — Tue, 23 Mar 2021 05:00:28 +0000

For the most part, your immune system is responsible for doing an outstanding job of protecting you against disease-causing microorganisms. However, unfortunately, sometimes it fails: A germ successfully invades and makes you sick.

Ensuring that you are eating a diet which is high in immune-boosting nutrients is one of the ways that you are able to take an active role in keeping up your health and wellness.

Your body utilises and absorbs nutrients more efficiently when these come from whole food sources such as fruits as well as vegetables as opposed to processed foods or supplements. Getting a range of these foods and nutrients in your diet is vital as compared to merely focusing on just one or two in large quantities.

Vitamin C – Citrus Fruits And Greens

Eating foods which are high in vitamin C – such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale and kiwifruit – are thought to increase white blood cell production. This is key to fighting off infection.

Beta-Carotene – Root Vegetables And Greens

Beta-carotene changes into vitamin A, which is an anti-inflammatory vitamin. This can help your antibodies to respond to toxins, such as a virus.

Carrots, spinach, kale, apricots, sweet potato, squash as well as cantaloupe are all great sources of beta-carotene. Vitamin A is a fat-soluble vitamin. What this means is that consuming foods with healthy fats will help in its absorption. A wonderful immune-boosting combination would be carrots with tried-and-trusted hummus or a spinach salad with avocado or olive oil in the dressing.

Vitamin E – Nuts, Seeds And Greens

Vitamin E happens to be a fat-soluble vitamin that is key in regulating as well as supporting immune system functioning. Foods which are rich in vitamin E include nuts, seeds, avocado, and spinach.

As we get older, our immune response capability reduces. This, in turn, contributes to more infections as well as more cancer. Because the life expectancy in developed countries has increased, so too has the prevalence of age-related conditions.

While some individuals age healthily, the conclusion that has been reached in many studies is that – compared with younger people – the elderly are more likely to contract infectious diseases. More significantly, they are more likely to die from them.

Respiratory infections, including, influenza and particularly pneumonia are a leading cause of death in people over 65 all across the globe. No one knows for certain why this takes place, but some scientists observe that this increased risk relates to a decrease in T cells, perhaps from the thymus atrophying with age and producing fewer T cells in order to fight off infection. Whether this reduction in thymus function explains the decreased number of in T cells or whether other alterations play a role is not fully understood. Other studies are interested in if the bone marrow becomes less efficient at producing the stem cells which create the cells of the immune system.

Contact Trifocus Fitness Academy

As you can see, consuming a healthy diet can improve immunity. Find out what else healthy foods can do by signing up to Trifocus Fitness Academy’s Specialised Nutrition Course. Read more about it here.

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What Is The Ketogenic Diet?

Bronwen — Thu, 18 Mar 2021 05:00:02 +0000

The ketogenic diet is an extremely low-carb, high-fat diet which shares a lot of similarities with the Atkins and low carb diets. This diet involves significantly reducing carbohydrate intake and then substituting it with fat.

This decrease in carbs puts your body into a metabolic state called ketosis. This diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

When your body happens to be in a state of ketosis, it becomes incredibly effective at burning fat for energy. In addition, your body also turns fat into ketones in the liver, which can supply energy for your brain. Ketogenic diets may cause significant reductions in blood sugar and insulin levels.

Who Should NOT Go On A Ketogenic Diet?

There are a number of different controversies – as well as myths – about a ketogenic diet. However, for most individuals, it appears to be very safe. Controversial topics related to the this diet include:

Saturated fats,
Cholesterol,
Whole grains, and
Red meat.

This being said, three groups often need special consideration:

Do you take medication for diabetes, for example insulin?
Do you take medication to curb high blood pressure?
Are you breastfeeding?

The main potential danger about medications, e.g. for diabetes, is where doses may need to be adapted. What you ultimately need to do is to discuss any changes in medication and relevant lifestyle changes with your doctor.

What Are The Different Variations Of Ketogenic Diets?

There are a number of different versions of the ketogenic diet: These include the following:

Standard Ketogenic Diet (SKD)

This type of ketogenic diet is a very low carb, moderate protein and high fat diet. It usually contains 70% fat, 20% protein as well as only 10% carbs.

Cyclical Ketogenic Diet (CKD)

This format of the diet involves periods of higher carb refeeds, such as five ketogenic days, followed by two high-carb days.

Targeted Ketogenic Diet (TKD)

The TKD diet gives you the opportunity to add carbs around workouts.

High-Protein Ketogenic Diet

This is very similar to a standard ketogenic diet, however, includes more protein. The ratio is very frequently 60% fat, 35% protein as well as 5% carbs.

However, just the standard and high-protein types of ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and are mainly used by bodybuilders or athletes.

This diet can be utilised in order to achieve weight loss, blood sugar management as well as other health-related goals. Very fortunately, this diet can include a wide variety of nutritious, tasty, and versatile foods that will allow you to keep within your daily carbohydrate range. In order to reap all the health benefits of a ketogenic diet, consume keto-friendly foods on a regular basis.

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What Are The Nutritional Benefits Of Sprouted Nuts?

Bronwen — Mon, 15 Mar 2021 05:00:32 +0000

Sprouted nuts are raw nuts which have been soaked in water to germinate or start to sprout. As sprouted grains are popular, you could be wondering whether sprouted nuts are also good for your health and have nutritional benefits.

These types of nuts enjoy a tonne of popularity, especially among vegans as well as raw foodists. Proponents of sprouted nuts make the claim that sprouting makes food easier to digest and enhances its nutritional value through the process of destroying antinutrients.

This method of preparation method may assist with breaking down the phytic acid and other harmful compounds which are in grains, nuts and seeds. Even though research is limited, studies suggest that sprouted foods may very well be more nutritious.

The Nutritional Benefits Low-Down

Research shows that sprouting certain grains as well as legumes may boost their antioxidants, amino acids in addition to the B vitamins. As indicated above, sprouting has also been shown to lower antinutrients – such as phytic acid – and this can inhibit the absorption of other important vitamins and minerals.

While some nutritional sources claim that soaking and sprouting nuts also boosts their nutrient content and reduces phytates, there’s no available scientific evidence in order to support nutritional enhancements after sprouting nuts.

A 28-gram (1/4-cup) portion of sprouted walnuts has the following nutritional benefits profile:

Calories: 180
Total fat: 16 grams
Protein: 6 grams
Total carbs: 4 grams
Fibre: 2 grams
Sugar: 1 gram
Calcium: 2% of the daily value (DV)
Iron: 4% of the DV

One study compared the mineral – as well as phytate – concentrations of chopped and whole almonds, hazelnuts, peanuts and walnuts. The nuts were divided into three groups:

Raw,
Soaked in a salt solution for 4 or 12 hours, and
Soaked in water for 12 hours.

The results showed that soaking the nuts actually reduced overall mineral content and did not significantly change their phytate concentration. In addition, available nutrition information on raw versus sprouted walnuts shows no significant difference in overall nutrient composition.

Why Not Try Seed Butters?

Seed butters are better for us all around, whether or not they are made from sprouted nuts or are not. Rich in antioxidants and a healthy source of fat and protein, these butters have many benefits. Let’s take a look at a few:

Sunflower Butter: Packed with Vitamin E and B, copper and magnesium, this seed butter offers tonnes of nutritional benefits.
Sesame butter — Also known as tahini, this butter offers nutrients such as copper, manganese, calcium, magnesium, iron, zinc, selenium, and thiamin. Two tablespoons provide 5 grams of protein and 3 grams of fibre.
Pumpkin seed butter — Tonnes of manganese, phosphorus, magnesium, copper, zinc and iron. Two tablespoons provide 10 grams of protein and some fibre.
Watermelon seed butter — This seed butter adds some iron to your diet, as well as Vitamin B, magnesium, phosphorus, iron, copper and zinc.

Contact Trifocus Fitness Academy

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What Is The Therapeutic Lifestyle Changes Diet?

Bronwen — Mon, 15 Mar 2021 05:00:04 +0000

You’ve probably heard that you need to make sure that you keep your cholesterol under control. However, do you get confused about what’s good to eat and what should not be on the menu? Do you wonder about if you’re active enough and whether you’re at the right weight?

The Therapeutic Lifestyle Changes (TLC) diet was established by the National Institute of Health’s National Cholesterol Education Program. The goal of this diet is cutting cholesterol as part of a heart-healthy eating regimen. The Therapeutic Lifestyle Changes diet calls for eating plenty of veggies, fruits, breads, cereals as well as pasta and lean meats. The guidelines are broad enough so that you’ll have a lot of latitude with what you eat.

What Does The Therapeutic Lifestyle Changes Diet Prescribe?

Saturated Fat Must Be Less Than 7% Of Your Total Calories

Diets which are high in saturated fats are associated with boosted risk of coronary heart disease. Saturated fats are seen to have the most powerful cholesterol-raising potential.

Examples of foods that are high in saturated fats include:

Fatty cuts of meat,
Skin on chicken,
Egg yolks,
Lard,
Butter,
Whole milk dairy products,
Palm kernel and palm oil,
Coconut oil,
Desserts and sweets,
Fried foods as well as most snack foods and fast foods made with hydrogenated or partially hydrogenated fats.

Saturated fats are usually solid when they are at room temperature.

Eat As Little Trans Fat As Possible

Trans fatty acids are made when a liquid fat is transformed into a solid one via a process called hydrogenation. Research shows that trans fats have the same cholesterol-raising effect as saturated fats do. Therefore you should keep your trans-fat intake as low as possible.

In order to keep your trans-fat intake down, limit you intake of foods with the following ingredients:

Partially hydrogenated oil,
Hydrogenated oil, as well as
Stick margarine and shortening.

Limit how much fried foods, cakes, pies in addition to other foods containing the above. Foods containing trans fats are also solid when they are at room temperature.

Make Sure That Polyunsaturated Fats Make Up 10% Or Less Of Total Calories

Diets that are moderate in polyunsaturated fats are usually recommended. Substituting polyunsaturated fats for saturated fats will lower both total and LDL (bad cholesterol) but do have the potential of also lowering HDL (good cholesterol) levels when consumed in large amounts. That is why polyunsaturated fats should be consumed to no more than 10% of total calories each day.

Example of polyunsaturated fats include:

Margarine,
Soybean,
Safflower,
Sunflower,
Cottonseed and corn oils,
Pumpkin and sunflower seeds,
Most salad dressings, as well as
Mayonnaise

These fats remain liquid at room and refrigerator temperatures.

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How To Keep Your Thyroid Imbalances Under Control With Diet

Bronwen — Mon, 08 Mar 2021 05:00:44 +0000

There are particular foods which – if consumed – may do great things for your thyroid health. Pay very close attention to what type of foods you eat if you suffer from any type of thyroid disease. Far too frequently thyroid disorders go misdiagnosed or undiagnosed. Individuals who are suffering from a thyroid disorder may not be aware what is causing their symptoms. This is why it is necessary to gain a better understanding of the thyroid as well as the conditions associated with it.

What Is The Thyroid?

The thyroid is a butterfly-shaped organ that is located in the front of the neck. Although it is small, it is a major gland in the endocrine system which impacts almost all organs in the body.

The thyroid interacts with, and regulates, nearly all of the hormones in the body. This organ plays a key role in:

Energy metabolism,
Temperature regulation,
Cholesterol regulation,
Heart rate,
Bone health,
Fertility, as well as
Cognitive functions.

When the thyroid gland gets imbalanced, hormone production becomes thrown off. Thyroid hormone imbalances may cause the body to exhibit unrelated symptoms. This makes it difficult to pinpoint as the cause. Important thyroid hormones that lead to thyroid disorders if not properly regulated:

Thyroid Stimulating Hormone (TSH) communicates which are the other hormones which need to be produced
Thyroxine (T4) is the inactive form of thyroid hormone
Triiodothyronine (T3) is the active form of thyroid hormone (which increases metabolic activity)
Reverse T3 inhibits T3 function to make sure that the metabolism is kept from becoming overactive

The absolute best way to find out if you have a thyroid dysfunction is to have blood tests on T3 and T4 rather than TSH, which can be requested through your general physician.

What Is Hypothyroidism?

Hypothyroidism is a disease where the body doesn’t manufacture sufficient thyroid hormones. Thyroid hormones assist with controlling growth, cell repair in addition to metabolism. As a consequence, people who suffer from hypothyroidism may experience tiredness, hair loss, weight gain, feeling cold, and feeling down. This is among many other symptoms.

Hypothyroidism affects between 1 and 2% of people worldwide. This condition is ten times more likely to affect women as opposed to men. Foods alone won’t provide a cure for hypothyroidism. However, a combination of the correct nutrients and medication may help restore thyroid function and minimise your symptoms.

Nutrients Important For Optimum Thyroid Health

Iodine

Iodine is a super essential mineral which is necessary to make thyroid hormones. Thus, individuals with iodine deficiency could be at risk of hypothyroidism. If you suffer from an iodine deficiency, consider including iodised table salt to your meals or eating more iodine-rich foods. Examples are seaweed, fish, dairy as well as eggs.

Selenium

Selenium helps “activate” thyroid hormones so that they may be used by the body. This vital mineral also has antioxidant benefits, which means it may protect the thyroid gland from damage through molecules called free radicals.

Zinc

Like selenium, zinc assists the body to “activate” thyroid hormones. Nonetheless, if you have hypothyroidism, you should have the aim to eat more zinc-rich foods like oysters and other shellfish, beef, and chicken.

Contact Trifocus Fitness Academy

If you would like to learn more about nutrition, and become a nutritionist, then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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What Is The Best Diet To Follow For Bone Health?

Bronwen — Mon, 08 Mar 2021 05:00:35 +0000

A healthy and balanced diet will assist you with building healthy bones from an early age as well as maintaining them throughout your entire life. You require sufficient calcium in order to keep your bones healthy as well as vitamin D to help your body with absorbing calcium.

Poor bone health could cause conditions such as rickets and osteoporosis. It may also increase the risk of breaking a bone from a fall later on in life. You should be able to acquire all the nutrients that you need for healthy bones by eating a healthy, as well as balanced, diet.

It Pays For You To Care For Your Bones

Not only do your bones help you to move and also to stay upright but they also help to protect your delicate internal organs as we;; as supply key minerals such as calcium and phosphorus when the body requires them for other uses. A good diet is only one of the building blocks for healthy bones. These building blocks also include physical activity and avoiding certain risk factors.

Unfortunately, by the time that you hit 40, these important structures start to lose mass as the body does not replace old bone. This gradual loss could affect your ability to move under your own power. It also increases your risk of developing a debilitating condition such as osteoporosis — unless you stock up on nutrients that are needed to stem your losses.

Eat Loads of Vegetables

Vegetables are super for your bones because they’re one of the best sources of vitamin C, which promotes the production of bone-forming cells. In addition, some research studies make the suggestion that vitamin C’s antioxidant effects may protect bone cells from getting damaged.

Vegetables Increase Bone Mineral Density

In addition, vegetables seem to increase bone mineral density. This is also known as bone density. The term ‘bone density’ refers to a measurement of the amount of calcium – as well as other minerals – that are found in your bones. Both osteopenia (low bone mass) – as well as osteoporosis (brittle bones) – are conditions characterised by low-bone density.

An enhanced intake of green and yellow vegetables has been connected with increased bone mineralisation during childhood and the upkeep of bone mass in young adults.

Eat Enough Protein

Getting sufficient amounts of protein is incredibly important for healthy bones. In actual fact, about 50% of bone consists of protein. Researchers have said that low protein intake may decrease calcium absorption. In addition, protein may also affect rates of bone formation in addition to breakdown.

Vitamin D And Vitamin K

Vitamin D has several roles in bone health, including assisting your body with absorbing calcium. Attaining a blood level of at least 30 ng/ml (75 nmol/l) is recommended in order to protect against osteopenia, osteoporosis and other bone diseases.

Studies have indicated that children and adults with low vitamin D levels have the tendency to have lower bone density. In addition, they are more at risk for bone loss as opposed to people who get enough. Unfortunately, a deficiency in vitamin D is very common and affects about one billion people worldwide.

Vitamin K2 supports bone health through modifying osteocalcin, which is a protein that is involved in bone formation. This alteration enables osteocalcin to bind to minerals in bones and assists with preventing the loss of calcium from bones.

Contact Trifocus Fitness Academy

If you would like to become a nutritionist then you need to do our Specialised Nutrition Course. Follow this link for more information.

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What Is Functional Nutrition? Find out more in this article.

Bronwen — Fri, 05 Mar 2021 05:00:53 +0000

Nutrition practitioners around the world are seeing patients every single day who suffer from chronic diseases. These patients are experiencing increased inflammation, metabolic disturbance, elevated autoimmune activity as well as energy deficits. In addition, they often have altered body composition as a result.

Many of these issues are connected to diet as well as nutrition. We are living in a time where over-consumption is ironically seen with undernutrition owing to diets which are devoid of nutrient diversity. These emerging nutrition insufficiencies are seen in both the developed and the developing world.

Modern nutrition science enjoys to pretend that it streamlines the age-old question of what you should. In reality, most of us are now more confused than ever. If you’re sick tired of sifting through contradictory advice about optimal eating plans, it’s time to adopt a different framework- functional nutrition.

It’s First Necessary To Understand Functional Medicine

In order to really understand functional nutrition, it’s first necessary to understand the concept of functional medicine.

The term ‘functional medicine’ refers to an approach to treating health conditions as well as preventing disease through the process finding the root cause of your health challenges.

However, instead of rather than stamping you with a diagnosis – and only treating your symptoms – functional medicine doctors attempt to find out WHY you have the diagnosis. They will perform an in-depth assessment in order to look at ALL of your body systems (not just the one which is causing symptoms) and evaluate how well your body is communicating with the various parts of it.

In this way, functional medicine supports a systems approach to health care which takes into consideration how connected every single part of the body is. This health-care strategy seeks to look at the big picture of health by restoring physiological functioning.

Putting Your Nutrition Under The Microscope

Functional nutrition is the process of considering every single aspect of a person’s health, diet as well as overall lifestyle when providing them nutrition recommendations.

With functional nutrition, symptoms are seen as clues for diagnosing your primary health problems, whether they are related to diet, illnesses, medications, lifestyle factors, exposure to toxins, antibiotic use, or other factors.

What Steps Are Involved In The Functional Nutrition Process?

In most cases, a functional nutrition approach requires dieticians to follow a sequence of steps in order to determine what dietary changes their client will best benefit from. While these steps tend to vary significantly, they usually include the following:

Thorough evaluation of previous medical history
Review of organ systems
Review of medication as well as supplement history
Review of current diet and lifestyle habits
Review of previous medical testing and results
Nutrient test to gauge potential deficiencies.

From these results, the functional nutrition practitioner works to develop a customisable programme which targets the cause of these health problems. Program options may include suggestions for eliminating processed foods or entire food groups such as gluten or dairy.

Sometimes it’s recommended to take a supplement in order to improve digestion or encourage the establishment of beneficial bacteria. At other times they will teach their client the best way of controlling lifestyle factors, such as learning how to handle stress or better manage their nervous system impulses.

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What Is The GOLO diet? Read this article to find out more.

Bronwen — Tue, 16 Feb 2021 05:00:47 +0000

It’s no secret that losing weight and ensuring good nutrition practices isn’t always the easiest process in the world. In addition, with new methods, diets as well as workouts that claim to be the best, it may be difficult to suss out the good – as well as sustainable plans – from the fads. One of the more recent programmes to catch some buzz is the GOLO diet, which claims there could be a hormonal issue that is messing with your ability to lose weight.

How Does The GOLO Diet Work?

The GOLO diet zeros in on insulin as being an issue for individuals who are doing everything correctly but still can’t seem to lose weight. Out-of-balance insulin levels may interfere with weight loss even if you’re eating healthy foods and exercising regularly as this hormone may cause fat storage and slow one’s metabolism.

This is why the GOLO diet offers a plan which promises that you will lose weight through the process of balancing hormones which affect weight so helping to regulate blood sugar levels, supporting proper glucose metabolism as well as managing fatigue while – at the same time – giving your body the opportunity to become naturally efficient at releasing stored fat as opposed to storing it.

What Types Of Foods Are You Able To Eat On The GOLO Diet?

The GOLO diet is a calorie-reducing diet which means that its eating plan — the GOLO Metabolic Plan — provides between 1,300 and 1,800 calories per day. Followers of this diet are able to eat whole foods, such as:

Fruits,
Vegetables,
Meats,
Eggs, as well as
Grains

These foods are allowed in portioned amounts so that while you can have some brown rice or a small roll, it might be a much smaller portion (say, 1/2 cup of rice) as opposed to the amount you’re used to eating.

Processed foods and sweets aren’t recommended however you can make use of the plan’s fit points (earned by exercising) in order to eat these foods or heartier portions if you wish.

Read This First Before Trying The GOLO Diet

If you’re pregnant or breastfeeding, the calorie levels may be too low and it’s best to avoid supplements unless these are recommended by your doctor.

If you have a medical condition- comprising insulin resistance, pre-diabetes or type 2 diabetes – check with your medical practitioner before beginning the GOLO diet and Release supplement. If you do go forward with this eating plan, you may need to adjust the medications that you may be on.

Chronic dieters – in addition to those who have any eating disorders – should think twice about the GOLO diet. This is because it’s unhealthy to lose and then regain weight repeatedly. The GOLO diet may make a contribution to this pattern.

In order to encourage a healthier insulin response, it’s only required to lose 5% of your weight. For long-term success, pick an approach which is based on whole foods, limits (but doesn’t unnecessarily restrict) less-healthy processed fare and teaches other tools, for example learning how to respond to your body’s appetite signals.

Contact Trifocus Fitness Academy

If you want to up your knowledge of diet and nutrition, you should do our Specialised Nutrition Course. For more information, please follow this link.

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Why Is Wellness Something That Can’t Be Ignored

Bronwen — Thu, 11 Feb 2021 05:00:21 +0000

It is not a mystery that taking care of your physical wellness is very important to your health and happiness. However, the average South African leads a busy stressed-out life which puts health and wellness as a non-priority.

Health and wellness is often identified as the absence of disease or sickness. While this definition is indeed valid, it lacks the completeness of a broader approach. So start evaluating your holistic health and wellness on a wider spectrum. What this means is that wellness depends on more factors than simply avoiding getting the flu each year.

What Is Wellness?

The term ‘wellness’ refers to the act of practising healthy habits on a daily basis in order to attain better physical as well as mental health outcomes. The goal is that instead of just surviving, you’re thriving.

There are two very important facets to this definition:

Wellness is not a passive or stagnant state but instead an “active pursuit” which is associated with intentions, choices as well as actions as we work toward an optimal state of health and well-being.
Second, wellness is linked to holistic health. In other words, it extends beyond physical health and incorporates many different dimensions which should work in harmony.

Wellness is an individual goal. We have self-responsibility for our own choices, behaviours and lifestyle. However, wellness is also significantly influenced by the physical, social and cultural environments in which we live.

What Are Pillars Of Wellness?

Physical

Most individuals immediately think of exercise when they hear the term “physical wellness”. Regular physical activity is an incredibly important part of the equation which can’t be ignored. However, it’s not the only aspect which is deserving of attention.

Your body needs more than just movement. Physical wellness also includes appropriate amounts of sleep, hygiene, and a healthy diet. If you’re evaluating your physical health, ask yourself these questions:

Am I getting enough quality sleep?
If I’m not, what barriers keep me from achieving regular and restful sleep?

Nutrition

Although nutrition is closely tied to physical health, it’s extremely important and must be given its own pillar. This is particularly true as nutrition must be personalised based on age, sex, activity level, as well as body chemistry.

A balanced diet requires that you eat nutritional foods which feed your body and mind. It is recommended that, during meals, adults fill half of their plates with vegetables and fruits. The other half should be devoted to mostly grains, along with a modest portion of protein and a side of dairy.

Emotional

Emotional wellness takes into account the ability to navigate your feelings. This translates into identifying, assessing, and effectively sharing those feelings with others.

This is important as the ups and downs of life can take you on an emotional rollercoaster. However, the better that you understand, process, and manage those feelings, the smoother the ride will be.

Contact Trifocus Fitness Academy

If you are keen to learn more about wellness then you should really consider doing our Health and Wellness Coach Course. For more information, please follow this link.

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What Are The Pillars Of An Employee Wellness Programme?

Bronwen — Fri, 05 Feb 2021 05:00:25 +0000

Employee wellness programmes are designed in order to educate, support as well as encourage the well-being of employees by creating an organisation-wide culture of health. Providing an employee wellness programme, that goes beyond the traditional wellness programme, allows you to nurture healthy habits among your staff members.

In short, your employees become healthier which can lead to:

Higher employee morale,
Increased productivity,
Improved employee engagement,
Less health-care costs, and
A stronger workplace culture.

The employee wellness movement has brought the deep connection to light between individual health and business productivity as well as growth. Research has found that well-run, targeted employee wellness programs may improve employee health, productivity, talent attraction and retention. In addition, these types of programmes might improve a business’s overall performance.

The Increasing Popularity Of Employee Wellness Programmes

Employee wellness programmes are becoming more popular as organisations are seeing how positive the impacts can be when they focus on the health of their employees. Too many men and women associate their job with stress, unhappiness, pain in addition to an overall feeling of being unhealthy. Employees spend a significant percentage of their life at work, so being unhealthy is not an option.

Between 2013 and 2017, the global employee wellness economy grew from R51.1 trillion to R63.1 trillion. During this period, the definition of wellness has changed dramatically, particularly as it connects with the workplace. Employee anticipations of wellness programs have changed. The modern workforce expects workplace wellness programmes are multidimensional and all-encompassing.

All-Encompassing Programmes

Grokker’s work – Wellbeing In The Modern Workplace: Your Buyers Guide to the New Generation of Employee Wellbeing Solutions – makes the statement that “as employers and employees have connected the dots between health as well as job performance (not to mention health-care costs), employee wellness programmes are undergoing a massive reboot so that they can do more than just help employees manage health risk.

Today’s employee wellness programmes, unlike those in the 70s and 80s, aren’t simply focused on tobacco bans, gym subsidies in addition to healthy snacks. Rather, today these programmes must address employees’ overarching health needs, which range from financial well-being to mental health. Employee wellness programmes are now playing a key role in providing employees what they want from a company: purpose, belonging, and balance.

Every successful employee wellness programme has the right leadership as well as management in place so that positive ROI may be ensured. Without it, your programme is doomed from the very beginning. Management and leadership has to be 110% committed to your cause. If done right, this is going to create a positive wave of cultural change in your company that can’t be stopped. However, if management and your leadership team are not on board, it will tough to create that positive momentum.

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Keen on learning more about the pillars of wellness? If you are then you need to become a health and wellness coach with us! Find out how to do this here.

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What Happens When You Cut Out Sugar From Your Diet?

Bronwen — Thu, 04 Feb 2021 05:00:56 +0000

Dropping the amount of added sugar in your diet is a great decision to make to make your lifestyle healthier. While doing this isn’t always easy, the benefits are well worth it. This is because added sugar has been shown to have negative effects on your body.

Research studies have connected a high added sugar intake with a number of different medical conditions. These include:

Obesity,
Diabetes,
Heart disease, as well as
Poor dental health.

Sugar may also decrease your energy levels. This leads to fatigue as well as reduced alertness during the day. Certain studies have even found that eating sugar may even be a factor in depression. Cutting added sugar from your diet could assist with protecting against chronic disease development and boosting your overall health.

It all looks quite grim, especially if you love sugar. However, you can prevent – and even immediately reverse – much of the harm, just by cutting sugar out. Or even only cutting it out some of the time. The long-term effects of replacing a diet that is full of sugar with nutrient-dense, heart-healthy foods are even more impressive.

The Immediate Effects Of Cutting Out Sugar

Not unlike alcohol, eating sugary foods just makes you want to eat more sugar. However, 20 minutes after your first sugar-free meal you’ll be more satisfied. In addition, you’ll be less likely to reach for second helpings or dessert.

An hour into your post-sugar life, you should still find yourself on an upswing. You should feel energised and be more productive. In addition, you’ll be less likely to have the urge to reach for a biscuit or a handful of processed snacks.

Things You Need To Watch Out For

A couple of days into your sugar-free diet, you may experience physical and mental symptoms. How your body reacts to giving up sugar is different for every person. The symptoms of giving up sugar — and their severity — will depend on the amount of added sugar that you were taking in through sweetened foods as well as beverages.

Some people report that their symptoms last from a few days to several weeks. As your body acclimatises to a low added sugar diet over a period of time – with your added sugar intake becoming less frequent – the less intense your symptoms and cravings for sugar are likely to be.

Giving up or lowering sugar may come with horrible symptoms. That said, decreasing added sugar consumption may have significant health benefits. There are several different ways to make reducing the amount of added sugar in your diet a lot simpler. Making fundamental changes to your diet, exercise, and sleep patterns can assist with beating cravings and creating a healthier lifestyle.

You may discover that your symptoms are worse at certain times of the day, such as between meals. Stress may also trigger cravings for sugar, so you may find that your symptoms feel worse during times of stress.

Contact Trifocus Fitness Academy

Having a good understanding of your nutrition is vital to good health and wellness. Check out our Specialised Nutrition Course to see what else you can learn about nutrition.

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What Nutrition Mistakes Do People Make When They Start Exercising?

Bronwen — Thu, 04 Feb 2021 05:00:20 +0000

Whether you earn your living by working up a sweat or squeeze in workouts at the gym when you can, it’s easy to fall prey to nutrition errors which unintentionally hold you back from getting all that you can out of your workouts.

Most nutrition experts say that diet is approximately 70% of the weight-loss equation and exercise is the other 30%. If you don’t tweak your eating habits with your workout programme, you are likely to not see results – or at least not see them quickly. A poor diet may also make you tire out faster and increase the chances that you’ll burn lean muscle mass as energy, which could slow your metabolism.

Diet and workouts work hand in hand in terms of improving your physique, boosting your health and empowering you to be better at whatever physical activity you choose to do. That being said, both men and women are making some serious nutrition mistakes which end up costing them in the long term.

Don’t Forget The Good Fats

Getting sufficient amounts of good fats in your diet is a smart strategy for both sports nutrition and weight control. This is because fat:

Postpones stomach emptying so that you feel fuller longer;
Increases satiety so that hunger hormones are shut off;
Boosts antioxidant absorption which – in emerging research – is related to leanness; and
Increases metabolic rate in order to help you burn more calories.

In actual fact, fat is one of the most vital nutrients in your diet as it’s a structural part of your cells. This means that you can’t heal a cell or construct a new one without sufficient fat to perform these important jobs.

Cutting back too much on good fats can cause fatigue, chronic hunger, or diminished satiety, irritability, depression, a weaker immune system and even an increased risk of injury. So even if you’re trying to lessen your body fat percentage, don’t be afraid to add in almond butter to a smoothie, top off your salad with avocado, and sauté your veggies in extra virgin olive oil. Filling the fat gap could be the key to seeing results in your weight-loss efforts.

Drink Enough Fluids Before A Workout

If you feel weak after a hard, sweaty workout, it may be at least partially due to dehydration. Many people don’t realise that just a 2% level of dehydration in the body equates to about a 10% decrease in performance, which worsens as dehydration worsens.

Dehydration may not only make you feel fatigued, but it can cause headaches and contribute to cramping. Drink water or low-calorie fluids throughout the day and include 450 to 600 ml with your pre-workout meal two to four hours before.

Drink 150 to 300 ml within 30 minutes of the start of your workout. Continue to drink that amount every 15 to 20 minutes during your workout. If you are a heavy sweater, you could need to drink on the higher end of the recommendation to stay hydrated and help prevent a decrease in performance..

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Good nutrition is essential to all forms of physical activity. Find out more about optimal sports nutrition by studying our Sports Nutrition Diploma. Find out more by following this link.

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What’s The Connection Between Resistance Training And Peanut Protein?

Bronwen — Fri, 29 Jan 2021 12:45:03 +0000

When it comes to resistance training, you’ll often find athletes reaching for peanut butter. In fact, this sandwich spread has been used by bodybuilders for years, but why? Is it because of the taste, or is there something more to it?

As we dive deep into the world of peanut butter, let’s start by looking at what makes good peanut butter and what is considered a bad peanut butter. This will determine whether or not your peanut butter is able to add benefit to your workout plan or if it will set you back a few steps.

Good Versus Bad Peanut Butter

Most peanut butter brands are packed with sugar in an attempt to enhance the flavour, which is a no-no. Another thing to consider is how peanut butter is able to maintain its semi-liquid form – hydrogenated oils. This can include trans-fat, which is really bad for your health and can lead to diabetes and heart disease when consumed in excess. So, when it comes to looking for exceptional peanut butter, look for an option without hydrogenated oils and sugar.

Why Do Athletes Turn To Peanut Butter?

When it comes to fitness supplements, it can become pricey. On the other hand, peanut butter is more affordable and contains 30 essential vitamins and minerals and is rich in protein. It’s also high in fibre as well as low in cholesterol, making peanut butter the perfect post-workout snack.

Peanuts and peanut butter include high levels of protein, and when it comes to facilitating muscle growth and recovery. In fact, research has found that 100 grams of peanut butter contain 25.8 grams of protein. When you consider this and the fact that it’s easy to consume peanut butter, you start to realise why gym goers reach for peanut butter after a workout. However, peanut butter can also be used as a pre-workout snack due to its protein and carb content.

While peanut butter is a healthy snack, it is high in calories and needs to be consumed in moderation. Calories are not necessarily bad as bodybuilders require many calories to increase their body mass and improve the appearance of their muscles.

Other Nutrients To Consider

Peanuts also contain phosphorous which allows the body to produce healthy cells as well as energy, zinc, vitamin B6, niacin and magnesium. When you consider all of the nutrients found in peanuts and peanut butter, it’s easy to see why it is considered a superfood.

Peanut butter also contains healthy, unsaturated fats that can lower cholesterol and promote weight loss.

It’s More Than Just A Tasty Snack

In addition to being a tasty lunchtime treat, peanut butter can help athletes and gym-goers facilitate muscle growth and maintain their progress. It’s easy to consume as a standalone snack or can be incorporated into shakes and smoothies.

If you do decide to eat peanut butter to supplement your workout, you need to ensure that it’s low in sugar and trans-fat.

Contact Trifocus Fitness Academy

Are you an athlete who wants to learn more about sports nutrition? Are you keen on becoming a sports nutritionist? If so, then you need to do our Sports Nutrition Diploma. Follow this link to sign up.

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What Are The 2021 Health And Fitness Trends?

Bronwen — Wed, 20 Jan 2021 05:00:56 +0000

The beginning of a new year is always a time for not just reflections on the past, but for looking for the future. And with the strangeness of this past year, we are sure you must agree that looking forward seems like a much nicer prospect than looking back! When it comes to health and fitness, last year with lockdowns, curfews, and gym closures, there were many changes to how we workout. And as we move into our way into 2021, we are wondering what the future looks like for this year when it comes to health and fitness. Here are a few of our predictions for what might be big trends in health and fitness this year:

1. Focus On Health Versus Fitness

With COVID-19 still hanging over our heads, despite the vaccine hopefully on the way soon, there is likely to be an enhanced emphasis on working out for health, not just for fitness and aesthetic reasons. People are likely to be focusing on improving and maintaining their general health in the future.

2. Home And Digital Fitness

Once again influenced by the strange year of 2020, home fitness workouts and workouts available on digital platforms (e.g. YouTube, Zoom, and fitness apps) will likely continue to be incredibly popular. Progressively more of us have come to realise that working out from home is possible, and every day there are new at-home workout possibilities being shown to us online – and with the popularity of Zoom, we will be seeing the continuation of group fitness classes that replicate an in-person group workout experience.

3. Outdoor Fitness

In contrast to the at-home workout trend, lockdowns have also increased people’s wish to exercise outside. After being inside your home for long periods of time, people have taken to parks, hiking trails, or even taking their normal workout outdoors as a way to get some fresh air and appreciate the open space.

4. HIIT Workouts

The ease of a fast and effective workout will likely see the continuing love of HIIT workouts. These fast and intense workouts gained a lot of popularity during the pandemic, as people searched for a way to stay fit despite having limited time to workout. This one will definitely still be a part of 2021!

5. Fitness Tech

Our awareness of physical health has lead to many people investing in wearables and fitness tech that allows for more precise tracking of health and wellness. Perhaps because we are spending a lot less time outside and a lot more time sitting down, people are feeling the need to motivate themselves to be a little more active and healthy.

These are just a number of the trends that we think might be a large part of the health and fitness world in 2021. Last year was tough, but health and fitness has remained a part of our lives and it looks like that won’t stop any time soon.

Contact Trifocus Fitness Academy

No longer is the focus of health and fitness just on physical health – it’s also about mental health. Make 2021 the year in which you take charge of your holistic health and study to become a health and wellness coach. Read more about it here.

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How Does Exercise Improve Metabolic Health?

Bronwen — Tue, 19 Jan 2021 05:00:05 +0000

You might think of yourself as having a slow metabolism or being one of the lucky ones with a very fast one, but have you ever thought about whether it is possible to change your metabolism? Metabolism may be affected by many factors, such as how old you are, your diet, weight, sleep patterns, and even your genetics, but there is evidence suggesting that you can improve it with exercise.

How Does Metabolism Work?

Your metabolism is, simply put, the process whereby your body converts fuel (food and drink) into energy. This process takes place all the time, even when you are at rest as the energy produced is used for breathing, growing or repairing cells, and circulating your blood (among other things). When you are moving your metabolic rate will increase as the more activity you are doing, the more energy is required to fuel your body.

There are many different factors that influence your metabolism, such as those mentioned above, like age and weight, and your baseline metabolism is determined based on those factors. Every day, your body burns a specified amount of calories to simply maintain your body. However, there are two extra factors that influence your daily calorie burn:

Food intake and process: Energy is required when your body is processing the food you are eating, which will burn more calories. Your dietary choices will affect how much energy you are taking in and storing, versus burning off.
Physical activity and exercise: All activity you perform throughout the day, from walking around your house to going to the gym, burns calories. The more activity you perform, the more calories are burned (If you are consuming significantly more calories than you are burning, it is more probable that you will gain weight).

While it can seem like some people are blessed with an incredible metabolism that allows them to eat whatever they want and not need to burn it off, everyone can improve and activate their metabolism!

The Effect Of Exercise

Unfortunately, owing to metabolism being based on genetics, gender, and age, you cannot drastically change your baseline metabolism. However, you can maintain and boost your current metabolism!

Muscle cells burn more calories than fat cells, so you will be improving your metabolism by increasing your muscle mass. Therefore, any exercise will be an improvement! But it goes further than this because as we age our muscles begin to lose mass, but if you are consistently active you can slow down the effects and keep your metabolism running at a healthier level for a longer period of time.

It is important to challenge your muscles and regularly exercise your body. To see the best results, you need to perform high-intensity activities, cardio, and weight-lifting exercises which will allow you to build muscle, improve stamina, and maintain a consistent metabolic rate.

Contact Trifocus Fitness Academy

Improving metabolic health is vital to help you remain in tip-top shape. Make sure that you know how to keep your nutrition in check by doing our Specialised Nutrition Course. Read more about it here.

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What are Exogenous Ketones? Learn more in this article.

Bronwen — Mon, 18 Jan 2021 05:00:29 +0000

The ketogenic (or keto as it’s abbreviated as) diet is a very low-carb as well as high-fat diet. Being on the diet for a number of days puts your body into a state of ketosis. This is a nutritional state that is characterised by raised blood ketones and weight loss. While the diet may offer a number of benefits, it can also be difficult to follow consistently. Some people suggest that ketone supplements can mimic ketosis and raise blood ketone levels without changing your diet.

What Is Ketosis?

When the body finds itself in a state of ketosis, it burns fat as opposed to carbohydrate as its primary source of energy. The entire process of burning fat has the outcome of producing fatty acid by-products that are called ketones. These are the substances which the body uses for energy when carbohydrates are in short supply.

The keto diet is highly restrictive. As previously mentioned, many people have difficulty sticking to the diet. This means that they, therefore, fail to achieve ketosis. Exogenous ketones are supplements which could help a person achieve ketosis while being slightly less strict regarding what they eat.

What Are Exogenous Ketone Supplements?

Ketone bodies may be produced in your body (endogenously) or result from a synthetic source outside your body (exogenously). Thus, ketones found in supplements are called exogenous ketones. These exogenous ketone supplements contain only the beta-hydroxybutyrate ketone. The other main ketone body, acetoacetate, is not deemed to be chemically stable as a supplement.

There are two primary types of ketone supplements:

Ketone salts: These are ketones which are bound to a salt – typically sodium, potassium, calcium or magnesium. They are most often found in powder form in addition to being mixed with liquid.
Ketone esters: These are ketones that are linked to another compound called an ester and are packaged in liquid form. Ketone esters are utilised mainly in research and aren’t as readily available for purchase as ketone salts.

Both formats of ketone supplements have been shown to increase blood ketone levels, mimicking what takes place in ketosis when you follow a ketogenic diet.

In one recent study, supplementing with around 12 grams (12 000 mg) of ketone salts improved participants’ blood ketone levels by over 300%. For reference, most accessible ketone supplements contain between 8 and 12 grams of ketones per serving. This increase in blood ketone levels after supplementation is beneficial for people who would like to transition into ketosis without automatically having to follow the diet. That said, supplementing with exogenous ketones is thought to have a lot of the same health benefits as a ketogenic diet, together with weight loss.

Contact Trifocus Fitness Academy

If you want to make a career of advising people on exercise and nutrition then you need to become an advanced exercise and nutrition coach. To find out how to do this, check out our Advanced Exercise and Nutrition Coach Course. Read more about this here.

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What Should You Eat Before And After A Run?

Bronwen — Thu, 14 Jan 2021 05:05:45 +0000

As a runner, your diet and what you eat are important not only for maintaining good health but also to promote peak performance while you’re on the road. Proper nutrition as well as hydration can make or break a workout or race. In addition, it can also affect how you feel, work, and think. Good nutrition for a runner is more than just loading up on carbs because your body also requires protein and fat.

Our bodies are complex machines. Running is a fantastic way to make sure that you keep yourself fit as well as healthy however there’s more to it than just putting your running shoes on. What you eat before and after a run can make a world of difference in your performance and well-being.

Nutrition throughout the entire day, weeks as well as months has an impact on all your workouts. Thinking about nutrition as an aspect of training will assist you with optimising all your runs and allowing your muscles to recover as well as adapt.

What To Eat Before A Run

When you start a run, you should be feeling neither starved nor stuffed. You don’t want to eat directly before running as this could lead to cramping or annoying side stitches. However, running on an empty stomach could cause you to run out of energy and then leave you feeling extremely fatigued during your time on the track.

Deciding what and when to eat prior to a run takes some time for each runner to figure out. If you are on the road for an hour or less, you typically don’t need to load up on carbs before you start running. Studies have found that, during moderate-intensity running which up to 90 minutes, no substantial quantities of glycogen are depleted from the working muscles.

Your day-to-day carb intake is individual and depends on your body type as well as activity level, however if you’re running to lose weight, remember that you don’t want to increase carbs just for the sake of believing that it will help your run.

Rather than worrying about loading up on carbs, focus on carbs which are easy digesting so they don’t sit in your stomach. Mixing blueberries, a banana, and Greek yogurt into a smoothie is a great pre-run meal that provides you sufficient amounts of carbs, protein, and fat while making sure that you keep your calorie count low.

What To Eat After A Run

Once you’ve logged the kilometres, have a bite within an hour in order to reap the most rewards. When you’re running, you’re breaking down – as well as stressing – your muscles the time. When you get stronger is during the period of recovery.

After your run, reach for a meal with a 2-to-1 or 3-to-1 ratio of carbs to protein. This is dependent on the length as well as intensity of the run. If you ran for 60 minutes or less a 2-to-1 will do because carbs are more important as these replenish the glycogen stores (which is the go-to energy source) in your muscles.

Already know the power of drinking chocolate milk post-workout? Other choices with the correct ratio include:

A berry and banana smoothie that is mixed in with a scoop of protein powder,
A protein bar, or
A cup of chocolate pea protein milk.

Contact Trifocus Fitness Academy

Keen to learn more about sports nutrition? If you do, then you should consider doing our Sports Nutrition Diploma. Follow this link to read more.

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What Is The Noom Diet? Find out more in this article.

Bronwen — Thu, 14 Jan 2021 05:00:14 +0000

It’s no secret that fad diet plans have a tendency to backfire. Creating new healthy habits is what heads up lasting change and well-being for life. Enter the Noom diet. This is a weight-loss app and personalised meal-planning service which turned out to be one of the most Googled diets in 2019. While it’s absolutely trendy, the Noom diet is all about making long-term changes in order to achieve your weight-loss goals.

What Makes The Noom Diet Different?

Noom claims to be the last weight-loss programme that you’ll ever need. It’s like having a personal trainer, nutritionist as well as health and wellness coach all in one place, in other words your phone.

Where the Noom diet differs from other apps, however, is its concentration on making behavioural changes surrounding dieting as well as weight loss. The Noom app will show you, for instance, the best foods to eat as it arranges them on a range from green to yellow and red.

Noom does a great job of not encouraging fear around certain foods but rather taking an educational approach to assist its users to understand how to make balanced choices as well as why they recommend certain foods over the others. The Noom app also prompts you to read titbits on healthy habits and rate your motivation. It will quiz you after.

What Can You Eat On The Noom Diet?

The Noom diet recommends that you focus on natural weight-loss foods which provide energy as well as leave a person feeling contented without providing too many calories. Examples include foods that have a high water content because they are satiating.

A person should make sure that their diet is providing them with the following:

A variety of macronutrients, such as protein as well as carbohydrates
A range of micronutrients, which consist of vitamins, minerals as well as antioxidants
A limited amount of healthy or unsaturated fat

Suitable foods on the Noom diet include:

Fruits, for example, grapefruit, cherries, berries, Pink Lady apples, nectarines, banana as well as watermelon.
Vegetables, comprising green leafy vegetables, peppers, onions, cucumber as well as mushrooms.
Protein-rich foods, for example, lentils, beans, eggs, fish as well as chicken.

The Noom diet also advises people to eat so-called superfoods, which are nutritionally dense. These include:

Spinach
Chia seeds
Flaxseeds
Blueberries
Pine nuts
Sweet potatoes
Quinoa

People on the Noom diet may also find the following to be helpful for weight loss:

Tracking all food intake using the app
Drinking green tea and plenty of water
Avoiding processed foods and added sugars
Eating breakfast every day
Exercising regularly

As Noom does promote habit formation and there are some real as well as substantial benefits to the behaviour-change-for-life systems that is used to help guide you. Your success on the Noom diet will ultimately depend on how consistently you follow the programme, utilise their coaches, and engage with their daily content.

Contact Trifocus Fitness Academy

If you would like to learn the fundamentals of healthy eating then you should do our Specialised Nutrition Course. For more information about this as well as our other courses please follow this link.

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Does A Link Exist Between Nutrition And Mental Health?

Bronwen — Wed, 13 Jan 2021 05:00:49 +0000

More and research is finding that a nutritious diet isn’t merely good for your body. It’s great for the brain as well. This knowledge is birthing a concept which is called nutritional (or food) psychiatry. Traditionally, psychiatrists and psychologists haven’t been trained to ask about food and nutrition. However, diet is possibly the most powerful intervention we have. By assisting people with shaping their diets, we are able to improve their mental health and decrease their risk of psychiatric disorders.

How can good nutrition help with mental health?

The Low-Down On Nutritional Psychiatry

Regarding nutritional psychiatry, through research, we are learning that the food which we eat has an impact on how we feel emotionally.

There are some people who seek out complementary treatments such as food-mood interventions in addition to allopathic medications in order to boost their chances of improving mood as well as anxiety.

It’s vital to note that such complementary treatments could benefit mild to moderate depression and anxiety. However, these are not expected to affect suicidal ideation or a psychiatric emergency.

How Your Nutrition Affects How You Feel

Serotonin is a neurotransmitter which helps to:

Regulate sleep and appetite,
Mediate moods, as well as
Inhibit pain.

As about 95% of your serotonin is manufactured in your gastrointestinal tract, and your gastrointestinal tract is lined by a hundred million nerve cells, or neurons, it makes perfect sense that the inner works of your digestive system don’t just assist you to digest food but also direct your emotions.

What’s more, the purpose of these neurons — and the production of neurotransmitters such as serotonin — is highly influenced by the umpteen good bacteria which make up your intestinal microbiome. These bacteria play a vital role in your health:

They protect the lining of your intestines as well as ensuring that they provide a strong barrier against toxins in addition to bad bacteria,
They prevent inflammation;
They enhance how well you absorb nutrients from your food; and
They are responsible for activating neural pathways which travel directly between the gut as well as the brain.

Studies have associated “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, with a typical “Western” diet and have demonstrated that the risk of depression is 25% to 35% lower in those who consume a traditional diet.

Scientists explain this difference owing to the fact that these traditional diets tend to be high in:

Vegetables,
Fruits,
Unprocessed grains, as well as
Fish and seafood.

In addition, they contain only slight amounts of lean meats and dairy. They also don’t have processed and refined foods as well as sugars, which is a staple of the “Western” dietary pattern. As well, many of these unprocessed foods are fermented which means that they thus act as natural probiotics.

This may sound farfetched but the idea that good bacteria not only influences what your gut digests and absorbs however that they also affect the extent of inflammation across your entire body, in addition to your mood and energy level, is getting traction among researchers.

How A Good Diet Can Help

In terms of creating a healthy diet to help with your mental health, it is simple – unprocessed, nutrient-rich, low in refined sugar, and fresh vegetables.

Unprocessed foods tend to contain higher amounts of nutrients and vitamins that will help your body to function better. Some nutrients to look out for in particular, for mental health, including omega-3, B Vitamins, and Vitamin D. High amounts of omega-3 fatty acids, that can be found in salmon and dark green leafy vegetables, help to improve brain function and are suggested to reduce the risk of depression.

B Vitamins, such as B12 that can be found in eggs, milk, and meat, help to boost your immune system and have been shown to support mental health. Vitamin D is vital for brain function, particularly when it comes to our moods and critical thinking. You can increase your Vitamin D intake by choosing to include foods such as salmon and tuna, eggs, and other dairy products.

Lastly, as mentioned, your gut health plays an essential role in your mental health so you should avoid foods that will aggravate or inflame your digestive system, such as those with refined sugar, and make sure to eat plenty of probiotic foods that will help you maintain a healthy digestive environment. You should also eat regularly to keep your body fuelled and choose slow-release foods like wholegrain products that will stop your blood sugar from rapidly falling and climbing throughout the day.

It is essential to treat your body with respect and fuel it with good quality foods. Keeping your gut bacteria healthy and eating foods that are high in nutrients will help to improve the way your body functions, and this, in turn, will help you to better understand and deal with your mental health.

Contact Trifocus Fitness Academy

The saying ‘you are what you eat’ is very true – it’s not just an old wives’ tale. Learn more about nutrition by going on our Specialised Nutrition Course. For more information, please follow this link.

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Nutrition Tips for Peak Athletic Performance

Bronwen — Wed, 30 Dec 2020 05:00:42 +0000

While eating healthy is important for everyone, when you are performing intense exercise and trying to maintain peak athletic performance, it is crucial that your nutrition supports your body. For those performing high levels of activity on a very regular basis, you need the energy to maintain your body as it performs and this energy comes in the form of a healthy diet that provides enough calories. However, there is more to nutrition than food alone. Here are our top tips for athletes looking to improve their nutrition and maintain their performance:

5 Nutrition Tips for Peak Athletic Performance

Avoid Processed Food and Added Sugar

The easiest rule to follow when it comes to nutrition is to focus on eating whole foods that are jam-packed with nutrients as well as vitamins. Avoid overly processed foods and those with unnecessary added sugar, as these only provide empty calories with little nutritional benefit.

Stock Up On Fruit and Veg

Another easy tip is to load up on fruit and veg when it comes to filling your plate. Fruits and veg are usually low in fat, low in calories (meaning that you can fill up on a lot of them), high in fibre, and rich in nutrients and vitamins. As an added benefit, they can also help to reduce your risk of several chronic diseases, such as heart disease, strokes, and cancers.

Protein, Protein, Protein

While a balanced diet is important, when it comes to high-intensity activity on a regular basis, you need to be providing enough energy to your body to maintain it. Carbohydrates provide a lot of energy, but most nutritionists agree that protein should be a large part of your diet if you are an athlete. Protein also provides amino acids that are important for muscle strength, maintenance, and strength.

Fill Up That Water Bottle

As mentioned earlier, nutrition is more than just food. Proper hydration is just as important as a healthy diet when it comes to peak athletic performance. While sports drinks and juice (100% fruit juice) can help to provide hydration and will help to diversify your liquid intake, if you get bored of plain water, they do contain a lot of sugar so you should limit your consumption of these replacement drinks. Just plain water should be the main source of hydration in your diet, particularly before and after a workout.

Plan Your Meals

The most important part of nutrition for athletes is to plan your meals, both on an individual meal level and an overarching daily meal plan level. Taking into account the calories you need, the types of meals that you will be eating (e.g. the ratio of proteins, fats, and carbs), and whether you are preparing for a specific event, you should plan out your meals and snacks to stay on track with your nutrition. Having a plan will help you to keep track of your calorie intake and ensure that you are fuelling your body for the level of exercise that you are doing.

Contact Trifocus Fitness Academy

Interested in discovering more about athletic nutrition? If you are, then you should do our Athletic Nutrition Course. Read more about it here.

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Why Eating A Mediterranean Diet May Reduce The Effects Of Stress

Bronwen — Tue, 29 Dec 2020 05:05:09 +0000

Stress is a part of everyday life, more so this year as 2020 continues to shock and amaze the world. As our stress levels begin to increase, our quality of life begins to decrease. This is because stress impacts our ability to focus, lose weight and can even result in the development of chronic conditions.

There are several different ways to deal with stress, but one of the things we often overlook is the foods that we eat. As the healthiest diet available, it’s no wonder that the Mediterranean diet can help to alleviate stress.

The Facts

Research has been done into the Neurobiology of Stress and one of the findings indicates that the Mediterranean diet can assist with healthy ageing as well as reducing feelings of stress. While stress can be tricky to measure, it does impact the nervous system, which is why the studied looked at the production of cortisol as well as the functioning of the nervous system. Cortisol is the hormone that is accountable for effecting the “fight or flight” reaction we have to situations. This means that when we’re stressed, higher levels of cortisol are present in the body. If these levels remain high for long periods of time, it can damage internal tissues.

The Role Of The Mediterranean Diet In Alleviating Stress

The Mediterranean diet, when consumed in the long term, has been found to decrease cortisol levels and assists with engaging the parasympathetic nervous system that’s responsible for keeping us calm.

As the diet focuses predominately on healthy fats, vegetables, fruits, and whole grains, it’s a recipe for good health. It also lessens the risk of heart disease and improves overall heart wealth. There have also been reports of improved brain functioning.

The diet is also great for weight loss due to its nutrient-dense, fibre-rich, and high protein content.

Foods To Include In The Mediterranean Diet

The first thing to look at is nuts. Nuts are rich in vitamin B and potassium, both of which can assist in lowering blood pressure and reducing stress. Vegetables, for example, leafy greens and bell peppers, are often packed with magnesium and vitamin C to help fight inflammation. Fish like salmon that’s rich in omega-3 can assist in reducing anxiety while teas and dark chocolate are rich in antioxidants and can protect our body from the effects of prolonged stress.

The simplest way to follow this diet is to ensure that you’re eating veggies with every meal. Add them to your smoothies or pasta, or simply serve them on the side. When it comes to snack during the day, reach for fruit and nuts.

If you think about, the Mediterranean diet encompasses everything that we were taught growing up. Always eat your fruits and vegetables to ensure that you grow up to be big and strong. Well, now that we’re big and strong, why not eat all your fruits and vegetables to prevent yourself from becoming overly stressed?

Contact Trifocus Fitness Academy

If you are interested in discovering more about the ways that nutrition can help you with your health, then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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How Does The Military Diet Eating Plan Work?

Bronwen — Mon, 28 Dec 2020 05:00:30 +0000

The military diet is low in fats and carbohydrates while being high in protein, making it a calorie friendly option. The food combinations aim to burn fat and boost your metabolism by reducing your calorie intake for three days and letting you follow your normal eating plan.

On the first day, you only consume 1,400 calories, 1,200 the next before reaching 1,100 on day three. It’s important to note that while it is referred to as the military diet, it is by no means a reflection of how the military eats.

The Effectiveness Of The Military Diet

This diet is reported to help people lose up to 4 kilograms in a week and almost 12 kilograms within a month when following the diet correctly. This can be beneficial to people looking to lose weight before bariatric surgery as it is effective in short term weight loss.

While these reports have the backing of research, everyone is different, and no two people will react the same to the diet – even if they follow it the same and follow the same exercise routine.

Unfortunately, as with most short-term solutions as soon as you stop following the diet, you will gain most of the weight back without a plan in place to maintain the weight loss.

The Eating Plans

When following the diet, you are permitted to drink water as well as two cups of black coffee a day.

Here’s an example of the eating plan:

Day 1

Breakfast – 1 cup of coffee or – alternatively – tea, two tablespoons of peanut butter, a slice of toast in addition to half a grapefruit.

Lunch – One cup of coffee or tea, a slice of toast and half a cup of tuna.

Dinner – 85 grams of meat, a cup of green beans, half a banana, a small apple, and a cup of vanilla ice cream.

Day 2

Breakfast – An egg, slice of toast and half a banana.

Lunch – A hard-boiled egg, a cup of cottage cheese and five crackers.

Dinner – Two viennas, a cup of broccoli, half a cup of carrots and half a banana as well as half a cup of vanilla ice cream.

Day 3

Breakfast – Five crackers, a slice of cheese and a small apple.

Lunch – A hard-boiled egg and a slice of toast.

Dinner – A cup of tuna, half a banana and a cup of vanilla ice cream.

Vegetarian option

Day 1

Breakfast – One cup of coffee or, alternatively, tea, two tablespoons of peanut butter, a slice of toast and half a grapefruit.

Lunch – One cup of coffee or tea, a slice of toast, half an avocado and two tablespoons of hummus.

Dinner – Tofu (300 calories max), a cup of green beans, half a banana, a small apple, and a cup of vanilla ice cream.

Day 2

Breakfast – Half a cup of baked beans, slice of toast and half a banana.

Lunch – One cup of soy or almond milk, half an avocado, two tablespoons of hummus and five crackers.

Dinner – Two vegan viennas, a cup of broccoli, half a cup of carrots and half a banana as well as half a cup of vanilla ice cream.

Day 3

Breakfast – Five crackers, a slice of cheese and a small apple.

Lunch – Half an avocado, one tablespoon of hummus and a slice of bread.

Dinner – Half a cup of chickpeas, half a banana and a cup of vanilla ice cream.

The key aspect to the success of this diet is a calorie deficit. Having said this, this diet can be extreme for some and we urge you to use caution when attempting to follow this diet. When in doubt, speak to your doctor before giving it a try.

Contact Trifocus Fitness Academy

If you want to learn more about nutrition, then you have come to the right place! Our Specialised Nutrition Course is the best of the best when it comes to nutrition education. For more information, please follow this link.

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Why A Good Diet Can Help With Post-Operative Recovery

Bronwen — Thu, 24 Dec 2020 05:05:16 +0000

Surgery is something that we’re all bound to experience at some point or other in our lives, whether it happens to us personally or a loved one. The reasons for this can vary – from sports injuries to car accidents or even falls and health conditions. Whatever the reason for the surgery, it requires a lot of dedication and effort to get the healing process going and to properly rehabilitate the injury.

Every surgery is a source of trauma, and if that wasn’t stressful enough, there’s also a risk of developing an infection, pneumonia, falling or further injuring oneself, weight loss or weight gain, a loss of motivation and, in extreme cases, even death.

The point isn’t to scare you or force you to worry. It’s part of the fine print that comes with any surgery and with proper aftercare management, shouldn’t even feature on your radar. For now, we will be focusing on what can be done to promote healing.

8 Foods To Assist With Post-Operative Recovery

When it comes to healing, you need the right nutrients to fuel your recovery and help your body repair itself. Plus, there’s no denying the power of a good meal on your mood.

Berries: They’re rich in antioxidants which facilitate the repair of bodily damage. They’re also full of vitamin C, which can promote the rebuilding of collagen and soft tissue – to help your wound heal.
Vegetables: Eating vegetables will help to give your body the nutrients needed to heal. They’re a great source of carbohydrates, fibre, vitamin A and vitamin C. Veggies to add to your diet include potatoes, carrots, sweet potatoes, brussels sprouts, cabbage, broccoli, cauliflower, and sweet bell pepper.
Fats: Healthy fats are your friend, as they can help your body absorb vitamins and minerals. It can also improve your immune system, up your energy levels, and reduce the chance of infection. Foods to include are olive oil, coconut oil, avocados, seeds, and nuts.
Leafy greens: A healthy serving of leafy greens can give you a dose of Vitamins A, C, E and K. Vitamin K can assist in blood clotting, which will be beneficial after surgery. Foods to include are bok choy, kale, swiss chard, mustard greens, spinach, and romaine lettuce.
Meat: Protein and iron are essential for the healing process. It can help to heal damaged muscles and tissues while speeding up wound healing. Foods to include are tofu, poultry, eggs, seafood, nuts, beans, and lentils.
Probiotics: These healthy bacteria can assist the body in digesting food, fighting off infections and germs and assist in promoting mental balance. Foods to include are yoghurt, sauerkraut, kefir, and kimchi.
Colourful fruits: Fruits are rich in fibre, carbohydrates, antioxidants, vitamins A and C as well as the calories you need to heal.
Whole grains: These provide energy and carbohydrates to help keep you energised and prevent muscle degeneration. Foods to include are wild rice, steel-cut oats, bread, and quinoa.

The key takeaway is simple, you need to give your body the tools it needs to heal and one of the simplest, easiest ways to do it is through your diet.

Contact Trifocus Fitness Academy

Are you keen on becoming a guru on nutrition? If you are, then you should do our Specialised Nutrition Course. For more information as well as to register, please follow this link.

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How May Good Nutrition Lead To Healthy Skin?

Bronwen — Thu, 24 Dec 2020 05:00:29 +0000

The benefits of a healthy diet cannot be ignored. Whether you’re looking to lose weight, fuel your day or even look after your skin, a healthy diet can help you get it all on track.

We’ve all heard the anonymous quote that says, “What you eat becomes you. You have a say in what you’re made of”. When it comes to your food choices, this couldn’t be more accurate. Have you ever observed how your skin reacts when you consume a ton of junk food? Well, imagine what the right foods could do for your skin.

The Role Of Nutrition In Looking After Your Skin

The benefits of certain vitamins and minerals have long been researched and documented. Here’s a list of what you should be incorporating into your diet if you’re looking to give your skin a boost, healthy glow and keep it resilient to the elements.

Vitamin A: When it comes to maintaining your skin, eating foods rich in vitamin A can help smoothen your skin and even out its tone. It can also reduce the impact of sun damage and reduce the appearance of wrinkles and lines. Vitamin A can also help to treat acne flare-ups as well as psoriasis. Foods to include into your diet are fish, dairy, liver, broccoli, squash, cantaloupe, and carrots.
Vitamin C: This nutrient can reduce the signs of ageing and help to help repair your skin. Foods to include into your diet are citrus fruits, broccoli, potatoes, brussels sprouts, peppers, blackcurrants, and strawberries.
Vitamin D: This can prevent premature ageing and sun damage. It can also treat dry skin, eczema, or psoriasis. It can also help heal wounds. Foods to include into your diet are cereals, fish, eggs, red meat, and liver.
Vitamin E: This provides nourishment to the skin and reduces UV damage. It can also help to fight off inflammation and reduce swelling. Foods to include into your diet are nuts, seeds, vegetable oils and leafy green vegetables.
Zinc: Is a powerful anti-inflammatory and can help to clear up acne and reduce oil production. Foods to include into your diet are dairy, whole grains, cereals, nuts, poultry, red meats, and oysters.
Cut down on fatty foods, carbohydrates, and sugary treats.

While foods can assist you on your healthy skin journey, there are other options available should you require a more intense approach. Creams and serums are available, and if that cannot help you, speak to your doctor about possible medications to help you treat your condition.

It’s About More Than Your Skin

It’s been emphasised time and time again that a healthy diet can do wonders for your overall wellbeing. If you’re battling anxiety, stress or even depression, simple changes in your diet can help to alleviate the symptoms. It can also be used to fuel your fitness regimen and keep you feeling energised for longer.

It should thus come as no surprise that it can improve the quality of your skin and prevent damage from the elements. It’s very true when they say, “you are what you eat”, so why not eat the foods which will turn you into the best version of yourself?

Contact Trifocus Fitness Academy

Good nutrition does so much more than promote healthy skin. To find out what else it does, you need to do our Specialised Nutrition Course. Find out more here.

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Healthy Eating Habits That All Fitness Enthusiasts Should Follow

Bronwen — Tue, 22 Dec 2020 05:00:53 +0000

As we are all aware of when it comes to being healthy and improving your fitness, you cannot ignore your nutrition. When it comes to healthy eating, it is not just about avoiding junk food and eating vegetables; it is also about fuelling your body for a healthy lifestyle and creating healthy habits that last. Here are the best healthy eating habits that you need to follow if you are a fitness enthusiast:

Sustain Your Body

If you are regularly working out, you cannot ignore what your body needs to not just function, but maintain. While calorie counting may not be a suitable solution for everyone, you need to be aware of how much food your body needs. The amount of calories that you need differs from person to person, as it is dependant on your current weight, your goal weight (if you intend to lose weight), and your workout routine. Particularly if you are working out a lot, you have to make sure that you are taking in enough nutrients to sustain your body during exercise, without overeating too much (which can lead to weight gain).

Whole Foods Only

Just because you are creating healthy habits does not mean that you have to eat salads every day or that you need to restrict yourself when it comes to certain foods. The best habit to form is to eat whole foods that are unprocessed and packed with nutrients. By avoiding the empty calories of processed foods and unnecessary sugar, you will quickly and easily be able to create a healthy diet that will help you get the vitamins and nutrients that your body needs.

Consistency Is Key

Being consistent is one of the best habits that you can have when it comes to nutrition. While one cheat meal won’t ruin your progress, an easy way to keep yourself on track to reach your goals is to be consistent in your diet. Once you have worked out what kind of diet works for you (e.g. Keto, whole foods, high fat/low carb etc.) try and stick to it as much as possible, because once you’ve built the habit, you won’t have to work so hard on eating healthy – it will be second nature!

Love Your Diet

Many of us might baulk at the word diet, associating it with fads that force you to cut sugar or carbs or fats. However, you can create your own diet that is not scary and does not force you to cut out anything that you don’t want to. Of course, we would not recommend designing yourself a diet that consists of take-a-ways and chocolate, but you should create a diet for yourself that you will genuinely enjoy! If you don’t like salads or hate the standard meat/veg/carb plate, experiment with dishes that you like and find some healthy foods that you will look forward to eating regularly.

Prepare Your Food and Snacks

Meal prepping is something you have probably seen on Instagram, but it can be a great way to build the habit of eating healthy on the regular. If you have meals prepared in the fridge, or even just the ingredients prepped and ready to be cooked, you will be more likely to eat healthier food than pick an unhealthy option. Another tip is to prepare snacks as well! Whether it’s a hand made healthy snack or a healthier replacement of your favourite cheat snack, having it on hand means that you can make healthier decisions with ease.

Contact Trifocus Fitness Academy

If you are keen on learning more about healthy eating habits, then you need to do our Specialised Nutrition Course. Find out more by following this link.

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Why Your Diet Can Help You To Age Gracefully

Bronwen — Thu, 17 Dec 2020 05:05:14 +0000

As you age, eating well can assist with improving your mental sharpness, boosting your energy levels as well as increasing your resistance to illness. Healthy eating is incredibly important at any age however, this becomes even more so as we get to midlife and beyond.

In addition to keeping your body healthy, eating well and a good diet can also be the vital aspect to a positive outlook in addition to staying emotionally balanced. However, healthy eating doesn’t have to be about dieting and sacrifice. Rather, healthy eating should be all about enjoying fresh, tasty food, wholesome ingredients as well as eating in the company of friends as well as family.

Making healthy lifestyle choices, managing stress levels, getting enough sleep, regular physical activity as well as having a positive outlook on life all are things which can help you to age gracefully. However, one of the most vital things which you can do to help yourself later in life is to manage your diet.

This is something which you can begin trying to improve at virtually any age, whether you’re in your 20s or you’re age 60 and older. In your 20s and 30s, the goal should be focused on building a strong foundation in your diet. This means lots of calcium, vitamin D, iron and folic acid. Look for foods which contain high levels of these four things, and you’ll be on your way to creating better overall eating habits.

Live Longer And Stronger

Good nutrition has the ability to boost immunity, fight illness-causing toxins, keep your weight in check as well as lowering the danger of contracting heart disease. The risk of ailments such as stroke, high blood pressure, type-2 diabetes, bone loss and cancer. Along with physical activity, a balanced diet may also contribute towards enhanced independence as you age.

Sharpen Your Mind

People who eat fruit, leafy veggies as well as fish and nuts – that are packed with omega-3 fatty acids – may be able to improve focus in addition to decreasing their risk of Alzheimer’s disease. Antioxidant-rich green tea may also assist with enhancing memory as well as mental alertness as you age.

Feel Better

Wholesome meals can supply you with more energy as well as assist you with looking better. This results in a boost to your mood and self-esteem. It is all connected—when your body feels good, you feel happier inside as well as out.

Although ageing is inevitable, some individuals find it difficult to deal with the changes which come with getting older. If you’re anxious about your health, are having trouble with feeling positive about ageing, or worry that you’re not ageing well it’s absolutely essential to reach out for assistance. Talk to someone who you trust, such as a family member or close friend. Professional help is also available through a doctor or a counsellor.

Contact Trifocus Fitness Academy

The correct nutrition and diet has so many other benefits. Find out what these are on our Specialised Nutrition Course. Find out more here.

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What Should You Be Searching For In A Multivitamin?

Bronwen — Sun, 13 Dec 2020 05:05:08 +0000

I’m sure you all remember the dinosaur flavoured multivitamins you used to take as a child. For some, this formed a lifelong habit. It could be purely a habit of taking it to be “healthy”, or you could be taking it to meet nutritional deficiencies. They’ve also become a staple in the winter months as people look to boost their immunity.

Whatever the reason might be, without a doubt you really need to ensure that the vitamins your taking can actually make a difference and are beneficial to your body. It’s important to remember that while the multivitamin you take can bridge nutritional gaps, it doesn’t necessarily prevent diseases such as heart attacks, strokes or other cardiovascular disorders.

Reasons To Take A Multivitamin

To supplement a diet or eating programme
To support age-related deficiencies and needs
Following a surgery
To help in recovering from illness or injury

How To Choose A Multivitamin

With so many options available, it can be difficult to choose the right option. You can, of course, ask a salesperson to assist you, or you can follow our guidelines for choosing a multivitamin.

Look for a verification sticker or seal to determine if they are indeed what the label says it is. If you’re unsure, you can always research the multivitamin to find out more.
Take a look at the ingredients and how much of your daily value they contain – ideally, you’re looking for 100 percent. However, some tablets would be ridiculously big if they were 100 percent on their own, so make sure that you take the right quantity. Another thing to remember is that taking too many vitamins can be toxic to the body, so make sure to monitor your daily intake.
Try to find vitamins specifically designed for your age and sex to ensure that it’s able to meet your needs. You can also research the nutrients needed for your age group and set out to compile your own selection – although this can be a costly process.
Choose a multivitamin that contains essential micronutrients such as zinc, iron, selenium, calcium, thiamine, borate, biotin, pantothenic acid, vitamins A, B6, B12, C, D2 or D3, E and K, niacin, riboflavin, folic acid, iodine, molybdenum, potassium and magnesium.

Consume Nutrient-Rich Foods In Addition To Taking A Multivitamin

Multivitamins alone cannot give you the nutrients you need to keep your body healthy and happy; your diet also needs to meet your daily nutritional needs.

Foods that you should consume include:

Calcium-rich foods such as low-fat milk, yoghurt and cheese, orange juice, almonds, cereals and plant-based milk with fortified calcium.
Foods that are rich in fibre, for example, legumes, beans, seeds, nuts, whole grains, oats, vegetables and fruits.
Potassium-rich foods such as potatoes, beans, legumes, low-fat yoghurt and milk, fruit, fish, pork and lamb.

When Should You Take A Multivitamin?

New studies have found that the time of day doesn’t matter, but it’s recommended that you take it with a meal to prevent an upset stomach. Most people take them in the morning with breakfast. When taking more than one supplement, be sure to research the potential interaction that could take place and plan your intake accordingly.

When it comes to taking supplements, it’s always best to access your needs to determine what you should be taking. If you’re not sure, consult with your doctor or pharmacist about your options.

Contact Trifocus Fitness Academy

Having a great multivitamin is an essential part of a good eating plan. See what else makes up a good eating plan by studying our Specialised Nutrition Course. Find out more here.

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Is A Plant-Based Diet More Helpful For Weight Loss?

Bronwen — Sun, 13 Dec 2020 05:00:40 +0000

Plant-based diets have been attracting a lot of media exposure as of late, with documentaries and articles being published to highlight the health benefits. While some people are following this diet for the health benefits and weight loss, many are following it in an attempt to save the environment.

What Is A Plant-Based Diet?

In case the name didn’t give it away, a plant-based diet is focused on only consuming plant products and no meat of any form whatsoever. There are some versions that allow for small quantities of meat, but the idea is to eliminate any animal products from your diet.

A plant-based diet consists of equal portions, or quarters of a plate, of whole grains, fruits, vegetables and plants rich in protein, for example, beans, legumes, nuts, seeds and pulses.

Plant-Based Diet For Weight Loss

Research has found that people following a strict plant-based diet put on less weight than those who eat meat and other animal by-products. This research was done over a period of 20-30 years, which highlights the health benefits of a plant-based diet. They’ve also been found to live longer and lead healthier lives. As a result, you may lose weight if you lead a healthy lifestyle, exercise regularly and follow a plant-based diet.

It’s advised that you start the diet slowly in order to give your body and gut time to adjust. Many people experience bloating when they first start the diet. You should also eat enough protein and fibre, but not too much as it can upset your stomach.

Looking For Meat Substitutions

When it comes to replacing meaty foods, opting for a vegetarian version of what you usually eat is not necessarily healthy or ideal for weight loss. It’s also important to read the nutritional information on the pack to avoid foods high in sodium and saturated fat.

Following a plant-based diet isn’t as simple as sourcing vegetarian options and definitely doesn’t equate to instant weight loss. You’re cutting out an entire food group. This means that you need to find a way to meet your body’s nutritional needs that don’t include animal products. Your lifestyle and environment will also play a role in shaping your diet and eating habits.

Calorie Counting

If you’re looking to lose weight, you could decide to count your calories. However, because your diet focuses on four food group that have a lower calorie density, you don’t need to make calorie counting your main focus.

Nutritional Supplements

When you follow a plant-based diet, you will need to consider the nutritional deficiencies that you may experience as a result. Some nutrients that you may be losing out on include iodine, iron, calcium and vitamin B12. Speak to your doctor about ways of supplementing your diet to ensure that your body gets the nutrition it needs.

The key takeaway is that if you manage your diet properly and ensure that your body received the relevant nutrients, you’ll excel on the plant-based diet. Don’t become consumed by losing weight as it can result in more severe nutritional deficiencies. IF you give it a good try, you’ll lose weight and live a healthier life as a result.

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Effective weight loss happens when you combine a good diet with an effective nutrition plan. Find out how to design nutrition plans – such as these _–with our Specialised Nutrition Course. Read more about this course here.

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Should Strength Athletes Be On The Keto Diet?

Bronwen — Sat, 12 Dec 2020 05:05:08 +0000

Unless you’ve been living under a rock, you’ve probably heard about the keto diet and its benefits. This high fat, low carbohydrate diet is said to promote fat burning and suppress appetite – in addition to other health benefits.

However, when it comes to fitness and strength training, carbohydrates have always been a go-to fuel source. By cutting this important energy source out of the diet, there are concerns that it could have detrimental effects on athlete health and performance.

So, Should Athletes Follow The Keto Diet?

As to be expected, there will be a decrease in performance as your body adapts to your new diet. The thing that you absolutely need to keep in mind is that strength training requires a calorie surplus, so eating enough protein and training regular should have the same effect.

The ketogenic diet, or keto diet, splits your daily macronutrients as follows:

Carbohydrates: 5-10%
Protein: 30-35%
Fat: 55-60%

How Does The Keto Diet Work?

The body utilises glucose as an energy source for muscles as well as the brain. This usually comes from carb-rich foods that store glycogen in the muscles and liver for use when the body needs it. When these sources are not available, the body goes into a fat-burning state. The body then breaks down the fat stores so that it can obtain energy from ketone bodies and triglycerides.

Ketones are acids that can break down fats, but in high levels can actually poison the body. The ketosis state is deemed to be safe as the ketone bodies are only produced in small quantities and have no effect on the body’s pH level.

The number of ketone bodies produced will depend on your metabolic rate, body fat and body weight. Most adults will be able to enter ketosis in three to four days. High-intensity exercises can help you to reach this state faster.

Foods Suitable For The Keto Diet

The keto diet cuts out sweets and carbohydrates and promotes the consumption of high-fat foods such as seeds, nuts, oils, eggs, butter, cheese, Greek yoghurt and meat. Low carb, high fibre vegetables such as leafy greens, broccoli, bell peppers, brussels sprouts and asparagus are also allowed.

The Benefits Of The Keto Diet

The most commonly experienced health benefits include weight loss, appetite suppression, brain support and cholesterol management.

When the body enters the ketosis state, your insulin levels drop, which is beneficial to your blood sugar levels and preventing heart disease.

Concerns About The Keto Diet

While research is still underway, keto flu has been widely reported. This implies that common side effects of the keto diet include dizziness, nausea, vomiting, fatigue and insomnia. During this time, it’s important to stay hydrated. Try to be patient and give your body time to adapt.

If you have a history of yoyo dieting, a history of eating disorders and that suffer from medical conditions should consult a doctor prior to attempting the keto diet.

At the end of the day, more research is needed to support the use of the keto diet amongst athletes. However, preliminary findings indicate that the keto diet can be a sufficient fuel source when it comes to strength training, as long as you have a caloric surplus.

Contact Trifocus Fitness Academy

Nutrition has a profound effect on athletic performance. Find out how this happens by studying our Sports Nutrition Diploma. Read more here.

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Why Good Nutrition Will Help You Succeed Academically

Bronwen — Fri, 11 Dec 2020 05:00:32 +0000

Academic success can mean a lot of different things to different people. For one person it might mean getting good marks but to another, it could mean finishing university – or another course that you’re taking – with the tools needed to be a productive member of society. However you choose to define academic success, good nutrition can be an important factor because it contributes to a student’s ability to learn.

There’s no playing down the importance of proper nutrition for achieving optimum health, longevity, as well as peak brain performance. We know that healthy meals help people learn, but how? First, they provide the nutrients that you need to fuel your brain and body. Hungry students may be distracted while well-fed students are more likely to show up ready to learn.

A number of different studies show that nutritional status may directly affect mental capacity among school-aged children. For instance, iron deficiency (even in early stages) may decrease dopamine transmission, thus negatively impacting cognition.

Deficiencies in other vitamins, as well as minerals (specifically thiamine, vitamin E, vitamin B, iodine, as well as zinc), are shown to inhibit cognitive abilities in addition to mental concentration. In addition, amino acid and carbohydrate supplementation can improve perception, intuition as well as reasoning. There are also a number of studies which show that advances in nutrient intake can influence the cognitive ability in addition to intelligence levels of school-aged children.

What Nutrients Are Essential For Healthy Brain Development?

Nutrients – such as choline and DHA (which is an Omega 3 fatty acids) – are vital for healthy brain development in childhood. As we continue to develop into adulthood, our brains continue to rely on such nutrients as vitamin C and tyrosine in order to sustain healthy neurotransmitter function.

Antioxidants are also vital for healthy brain function and a number of age-related deficiencies. There’s also glucose, a big brain fuel source which we get from good carbs and other such foods. A great source for a general understanding of the function of nutrition in brain performance can be found here. It uses very simple terms and covers a lot of area on nutrition and brain function.

What Foods Are Linked To Improved Brain Health?

Green Leafy Vegetables

Leafy greens – such as kale, spinach, collards as well as broccoli – are rich in brain-healthy nutrients like vitamin K, lutein, folate in addition to beta carotene. Research suggests these plant-based foods may help arrest cognitive decline.

Berries

Flavonoids, which are the natural plant pigments which give berries their brilliant colours, also help to improve memory. Researchers at Harvard’s Brigham and Women’s Hospital made the finding that women who ate two or more servings of strawberries and blueberries each and every single week delayed memory decline by up to 30 months.

Walnuts

Nuts are a terrific source of protein as well as healthy fats. One type of nut specifically might also improve memory. A 2015 study in the United States linked higher walnut consumption to better cognitive test scores. Walnuts are high in a kind of omega-3 fatty acid that is called alpha-linolenic acid (ALA), which assists with lowering blood pressure and protecting arteries. This is good for both the heart and brain.

Contact Trifocus Fitness Academy

Good nutrition is responsible for doing so many things other than ensuring good brain health. Find out what these are by doing our Specialised Nutrition Course. For more information, please follow this link.

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How To Correctly Measure Carbs And Protein Portions

Bronwen — Tue, 08 Dec 2020 05:00:49 +0000

Every fitness or weight-loss article worth its salt will tell you that diet and what you eat is about the single most important ingredient in if you want to lose weight or body recomposition. However, this is easier said than done. Most people have an idea about what ‘eating properly’ means but few actually understand how much they should eat or, alternatively, what the actual nutrient value of each meal is.

Finding the proper protein and carb balance can help you to maximise your energy levels, maintain a healthy body weight as well as and increase your satiety after meals. Carbs are generally the main fuel source for humans. However, eating too many carbs can lead to unwanted weight gain.

The RDA For Carbs And Protein

The recommended daily allowance (RDA) for carbohydrates is 130 grams daily for adults. Protein RDAs are 46 grams daily for women and 56 grams daily for men. Regardless of the protein and carb balance, which is appropriate for your individual needs, you should be aiming to consume at least the RDA for protein and carbs each day.

Why It’s Important To Count Carbs

Carbohydrates are the nutrients that breaks down to sugar in our bodies as we digest it. Our bodies use carbohydrates for energy. In order to utilise that energy, however, insulin must be available to carry sugar (glucose) into cells.

As people with diabetes have impaired insulin production and/or utilisation, sugar can build up in their blood which causes hyperglycaemia. This is if they take in too much carbohydrate at once. This is why it is very important – as a diabetic – to count the grams of carbohydrates that are present in the foods that you eat. It will give you the opportunity to control your diabetes better by eating the correct amount of carbohydrates for the amount of insulin which your doctor prescribes.

There are two steps that you need to follow when reading food labels so that you can count carbohydrates properly:

Look at the serving size for the particular food. This can be found at the top of the label.
Look at the total carbohydrate amount. This figure can be found towards the middle of the label.

These two parts of the food label tell you all that you need to know. The amount of total carbohydrates recorded is for the particular serving size. Also, keep the next information in mind when reading food labels:

“Sugars” reflect both added sugars as well as those which naturally occur in foods. It is vital to look at the total amount of carbohydrates as opposed to the source.
If sugar alcohols appear on the food label, divide that number by two and then subtract it from the total carbohydrate. (Sugar alcohols only offer half the calories as opposed to sugar.)
If dietary fibre is listed on the food label, you can subtract the full amount of fibre from the total carbohydrate. (Fibre is not digested as sugar and, therefore, will not have an effect on our blood sugar.)

How To Measure Protein Portion Sizes

The standard serving size for any variety of meat or fish is 85 grams. Rather than weighing this out, the best visual indicators of this amount is roughly the size of the palm of your hand or the size of a standard deck of playing cards.

A half a cup of cooked beans, legumes, and grains is the standard serving size. To put that in perspective, a can of beans contains about 1 3/4 cup, which is over triple this serving size. Besides simply scooping 1/2 cup into a bowl, 1/2 cup is roughly the size of the front of your clenched fist.

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Would you like to discover more about nutrition and possibly even become a nutritionist yourself? If you do then you should really have a look at our Specialised Nutrition Course. For more information, please follow this link.

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How To Coach Adolescents On Nutritional Decisions

Bronwen — Sun, 06 Dec 2020 05:00:39 +0000

We are in the lucky position of being able to mould and shape the lives of future generations. As the youth of our country gain their independence and start to make their own decisions, it’s up to us to guide them along the way – especially when it comes to nutritional decisions.

The habits we teach our children will follow them into adulthood. We need to be careful about how we approach the topic of healthy eating. Too much pressure and they’ll stop following a healthy diet as soon as they’re able to. Education is key to developing a lifelong habit.

Nicole Henderson said it best: “The early years are when you set a foundation for your child in terms of establishing a proper diet. If kids discover the importance of eating healthy early in their lives, they will not have to re-learn as an adult.”

The importance of nutrition coaching

We often overlook the importance of nutrition coaching when it comes to adolescents. This puts them at risk of developing unhealthy eating behaviours as a result of their lack of knowledge. This is where we can assist and make a difference. We need to position ourselves as role models and experts in this area so that adolescents are able to make informed decisions.

The difficulties with adolescent nutrition

Adolescents often have busy and chaotic schedules as they balance schooling with extra-curricular activities and family life. In addition to this, society, media and their peers may be leading them astray and even promote unhealthy behaviours in an attempt to “fit in”.

This becomes problematic as the adolescent body is still developing and nutritional deficiencies can result in developmental delays and difficulties. Their bodies require additional vitamins and minerals to promote growth.

Supporting growth and development

Adolescents require diets that are rich in:

Energy: Adolescents need to consume between 1,600 and 3,000 calories a day to fuel their daily activities as well as growth and development.
Vitamin D and calcium: These nutrients play an important role in bone strength and development. The recommended daily allowance is 1,300 milligrams of calcium daily.
Iron: This increases blood volume and promotes a lean body mass. Fifteen milligrams are needed for girls, while boys only need 11 milligrams.
Fruits and vegetables: This provides dietary fibre and micronutrients essential for growth and development.

Unfortunately, junk foods and fast foods are more appealing and more easily accessible, which could result in unhealthy conditions such as obesity, high blood pressure, type 2 diabetes, high blood sugar and irritable bowels. In the same breath, too little calories can also result in health conditions as the body lacks the support and nutrition needed to maintain muscle mass and healthy development.

This is where education comes into play. Adolescents need to know what they should be consuming and in what quantities, as well as what they should be avoiding. The way in which we communicate this needs to be carefully thought out as force or pressure will push them in the opposite direction. It’s up to us to ensure that our youth are able to look forward to a healthy future.

Contact Trifocus Fitness Academy

Setting the right nutritional foundation for adolescents is crucial. Learn more about teaching children correct nutritional habits by taking our Nutrition for Children Course. Read more here.

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Is Peanut Butter Healthy?

Bronwen — Sat, 28 Nov 2020 05:05:29 +0000

Peanut butter, to most of us, is a delicious snack that can be enjoyed on toast, in a sandwich, with fruits like apples and bananas, added into a smoothie, or just on its own as a sneaky treat! And, like many foods that taste incredible, there is always the question of how healthy it actually is. Peanut butter is often seen as relatively healthy and athletes use it as an alternative to other sweet snacks like chocolate or candy. But how healthy is it really?

High Protein, Low Carb, High Fat

The reason that peanut butter is so popular as a snack is usually down to its high protein content. And, particularly as it is often used as an alternative for sweeter snacks, having high levels of protein is a huge health bonus. However, it is also high in healthy fats that keep you full and is relatively low in carbohydrates.

Heart Healthy

Peanut butter also contains a lot of nutrients, including those that have been shown to maintain and improve heart health – magnesium, vitamin E, and both monounsaturated and polyunsaturated fatty acids. These nutrients are thought to reduce the risk of heart disease and improving heart health overall.

Calorie Intake

Peanut butter is used by athletes and bodybuilders to up their calorie intake as it is relatively healthy and has a lot of calories. However, it is also important to note that as peanut butter is high in calories, it cannot be eaten in excess as it can contribute to weight gain due to an overconsumption of fat and sodium.

Balancing Blood Sugar

As peanut butter, particularly brands that have no added sugar or extra ingredients, has high protein and fats it does not affect your blood sugar levels too much, making it a great option for everyone, including people with diabetes.

Magnesium Rich

It also contains relatively high levels of magnesium, which is an important nutrient that people are often lacking in their diets. Low levels of magnesium have also been linked to prediabetes and diabetes.

In conclusion, peanut butter is, in general, a very healthy snack. With high levels of proteins and healthy fats, it will give a boost of vitamins and keep you full. The main thing that you need to keep in mind is to choose a peanut butter that has as little ingredients as possible – look for those without added sugar, added oils, or other strange ingredients – the more natural it is, the more of the nutritional value you will gain from it!

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If you’re curious about the nutritionist career path, then you should really check out our Specialised Nutrition Course. For more information, please follow this link.

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4 Health Benefits of Almonds.

Bronwen — Sat, 28 Nov 2020 05:00:20 +0000

Nuts are a very popular snack for many people, and almonds are one of the most popular of the nut family thanks to their nutritional benefits and the ease at which they can be eaten. If you haven’t considered adding almonds to your snack rotation, they are an incredibly healthy snack that has a lot more benefits than you might have thought. Here are four health benefits of almonds:

Extremely Nutritious

Almonds are low in calories but pack a punch when it comes to nutritional value. They are high in protein, and fibre, and contain high levels of healthy monounsaturated fats. Almonds also contain comparatively high levels of Vitamin E, Manganese, and Magnesium.

A Source of Antioxidants

Almonds are also a great source of antioxidants, which help to protect you against oxidative stress (which plays a role in ageing and diseases such as cancer). One of the main antioxidants in almonds is the above mentioned Vitamin E. Almonds are one of the best sources of Vitamin E in food and increasing your intake can help to reduce your risk of heart disease and Alzheimer’s disease.

Blood Sugar and Blood Pressure Control

Almonds are low in carbohydrates but high in healthy fats and protein, making them a healthy choice for many people, including people with diabetes. Their high magnesium content is also extremely beneficial for your blood. Magnesium is a nutrient that is often lacking in the modern diet, but by including more of it in your diet, you can reap the benefits that it can have for your blood sugar and blood pressure levels.

Studies have shown that you can significantly lower blood sugar levels and improve your insulin function by increasing your magnesium intake. Magnesium intake also plays a significant role in regulating blood pressure, with studies showing that a magnesium deficiency is directly linked to high blood pressure. By including almonds in your diet, you can, therefore increase your magnesium levels and improve your blood sugar and blood pressure levels.

Helpful For Weight Loss

If you are trying to make healthy choices when it comes to snacks, almonds are one of the best options out there. Apart from all of the above-mentioned health benefits, almonds are also beneficial for weight loss. Due to their low carb content and high protein content, they are able to make you feel full without filling you on calories. Almonds are also weight-loss friendly because, like many other nuts, they contain nutrients that are hard for your body to break down. This means that while you are eating something that is low calorie and filling, you are not absorbing all of the calories that they contain; therefore helping you to lose weight without feeling hungry.

Contact Trifocus Fitness Academy

If you would like to become a nutritionist, then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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How Chronic Shortages Of Micronutrients Lead To Health Problems

Bronwen — Tue, 24 Nov 2020 05:05:46 +0000

It’s a simple concept that we were taught as children and that we’ve started to teach ours, your body needs nutrients to survive and function properly. If we don’t give our body the nutrition it needs, we’ll see the consequences and suffer as a result.

Mike Adams further supports this notion by saying: “Today more than 95% of all chronic disease is as a result of food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.”

There are six crucial nutrients that our bodies need that its unable to produce. These include fats, proteins, carbohydrates, vitamins, minerals and water. Fats, carbohydrates and protein are macronutrients because we need them in larger quantities. They provide energy and calories to fuel as throughout the day and promote metabolic reactions. For these reactions to take p0lace, we need certain enzymes, and this is where micronutrients come into play.

The Functions Of Micronutrients

B vitamins take energy from our food
Vitamin B12 promotes nerve functioning ad red blood cell development
Vitamin promotes vision, immunity and healthy skin
Vitamin D forms bone promotes immunity and functions as a hormone
Vitamin E is an antioxidant that is responsible for protecting the body cells from being damaged
Vitamin K helps to form blood clots and put calcium into bone
Calcium assists with bone formation and facilitates muscle contraction
Iron transports oxygen
Magnesium assists in forming teeth and bone as well as regulate muscle contraction and nerve transmission
Potassium also facilitates muscle contraction as well as nerve conduction. It also maintains the electrolyte and fluid balance in the body.

This is not an extensive list; in fact, there are over 30 variants of vitamins and minerals that we should be consuming regularly. The amount that you need to consume of each will be determined by your age, weight and gender. If you have a deficiency of any of these vitamins and minerals, you will need to find a way to supplement them in your diet.

The Most Under-Consumed Nutrients

Some of the most under-consumed nutrients include fibre, calcium, choline, magnesium, potassium, and vitamins D, A, C and E. These essential vitamins as well as minerals are needed for certain processes in the body. Without them, we run the risk of getting heart disease, osteoporosis, cancer and other chronic health conditions.

Taking A Multivitamin

While a multivitamin can help you address some of your deficiencies, it cannot replace a healthy diet. Rather look into changing your diet before reaching for a multivitamin as it will give you all the nutrients your body needs.

You would not fill a petrol car with diesel and expect it to do what it’s supposed to do, so why would you treat your body any different? Just as your car needs petrol, brake fluid and all other kinds of liquids and greases to function, so does your body when it comes to nutrition. While micronutrients may be perceived as less important to macronutrients, this is not the case and this mindset needs to change is we are to address nutritional deficiencies properly.

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If you are enthusiastic just about learning more about nutrition, then you should really be doing our Specialised Nutrition Course. Find out more by following this link.

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What is the DASH diet? Read this article to find out more.

Bronwen — Sun, 22 Nov 2020 05:05:33 +0000

The DASH diet was created to assist people in managing their blood pressure by changing their diet. Dietary Approaches to Stop Hypertension, or DASH, encourages meals with reduced sodium, trans fat and saturated fat while promoting meals rich in magnesium, potassium and calcium. Following this diet will reduce blood pressure is followed correctly and will need to become a part of your life if you are to continue reaping its benefits.

Benefits of the DASH diet

In addition to lowering your blood pressure, it can also help to prevent certain cancers, heart disease, diabetes, strokes and osteoporosis.

Managing sodium levels

There are also two options that you can follow in terms of your sodium intake, namely the standard diet that allows for the consumption of up to 2,300mg of sodium a day and the low sodium diet that only allows for 1,500mg per day.

Foods that you can eat

The diet focuses primarily on the consumption of fruits, vegetables and low-fat dairy products. It also includes small portions of nuts, whole grains, fish and poultry. Small amounts of fats, red meats and sweets are also allowed.

Daily breakdown of nutrients

Grains: 6 – 8 servings. This can include cereal, bread, rice and pasta. One serving equates to a slice of bread or half a cup of cooked rice, pasta and cereal. Try to consume whole grains as they are rich in fibre and nutrients.
Vegetables: 4 – 5 servings. We recommend carrots, tomatoes, sweet potato, broccoli and other green vegetables.
Fruit: 4 – 5 servings. They’re great as a snack or addition to any meal. Try to leave the peels on as they contain nutrients and fibre.
Dairy: 2 – 3 servings. They’re a great source of vitamin D, calcium and protein, but can also be high in fat. Choose products that are low in fat or fat-free.
Lean meats: Try to aim for no more than six servings of 30g per day. Try to trim away and skin and fat before cooking and avoid frying wherever possible. Roasted or oven-baked options are healthier.
Seeds, nuts and legumes: 4 – 5 servings a week, so approximately one a day. They’re rich in fibre and have been known to provide protection against heart disease and certain cancers.
Fats and oils: 2 – 3 servings. While the diet tries to avoid fats, it is essential for the absorption of vitamins and minerals in the body and so you need to find the right balance when it comes to consuming fats.
Sweets and treats: 5 servings a week. You don’t need to cut them out completely but try to consume sweets that are low in fat or fat-free. Sugar replacements can help you manage your cravings but use it in moderation.

What about caffeine and alcohol?

Alcohol has been known to increase blood pressure; however, the DASH diet allows for two drinks a day for men and one for women. Caffeine can cause a temporary increase in your blood pressure, but the diet doesn’t specify to what extent or what the recommended daily allowance is.

When properly followed and managed, the DASH diet can help you manage your blood pressure as well as your weight. It can also provide additional health benefits that can include preventing heart disease and certain cancers. All in all, the benefits are impressive and worth trying.

Contact Trifocus Fitness Academy

There are so many diets out there that it’s hard to keep track! Learn which ones are good for you on our Specialised Nutrition Course. For more information, please follow this link.

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Is A Low-Carb Diet Good for Athletes? Find out more.

Bronwen — Fri, 20 Nov 2020 05:00:11 +0000

Low-carb diets are often related to weight loss and are generally considered to be the peak of healthy eating (though the idea of the ‘perfect diet’ is a topic of debate). However, when it comes to eating specifically for working out, there does not seem to be a consensus on what the right diet is for athletes. Some nutritionists and athletes might promote a low-carb, high protein diet, while others might encourage carb-inclusion to sustain your body during high-intensity workouts. It is rather difficult to say what the right diet for athletes, but today we will be looking at whether low-carb diets, in particular, can be a good choice for athletes; so, what are the positives as well as the negatives of this diet?

What Is A Low-Carb Diet?

A low-carb diet (not necessarily ketogenic) is a diet that, as the name would suggest, is low in carbohydrates. A low-carb diet, in the case we are discussing, should not be confused with a keto diet. While keto diets are low in carb, they are far more restrictive than your average low-carb diet averaging approximately 30-50g of carbs per day combined with a high fat intake. A low-carb diet, on the other hand, consists of approximately 50-150g of carbs a day – and includes an high protein intake and moderate fat intake.

The Benefits Of A Low-Carb Diet

By restricting carbohydrates such as grains, beans, potatoes, and cereals (as well as the ‘secret carbs’ found in sugary treats and some fruits) your body will start to use stored body fat as fuel. This can be extremely beneficial for weight-loss and improving body functions, as instead of your body using the easy-to-burn carbs from your meals it is forced to break down the existing fat you have stored in your body – therefore helping you to lose weight and burn fat more effectively. Fat is a much more abundant resource in your body and therefore, if you are able to activate your body’s ability to burn fat you may be able to workout for longer. Some studies suggest that a low-carb diet (as long as it includes high protein and moderate fats to fuel your muscles) will not impact your ability to workout effectively and might help you to lose weight while maintaining muscle mass.

The Negatives of a Low-Carb Diet

While it is suggested that low-carb diets might be beneficial for athletes, giving them the ability to utilise fat as a fuel for workouts, other studies suggest that it may not be the best diet for those regularly performing high-intensity workouts. It is suggested that carbohydrates are a better and more efficient source of energy than fat as it makes allowances for the production of more energy in comparison to your oxygen intake – which is incredibly important for high-intensity activity. If you do not consume enough carbohydrates (particularly if the diet is not balanced with enough protein or fat) you will struggle to perform exercise at intense levels for any extended period times. There is also a misconception that carbs are fattening, which is not correct – it is more a question of eating a balanced diet with the correct number of calories to maintain your body during activity.

So, Low-Carb or Not?

In conclusion, it seems that the low-carb debate depends entirely on the person. Some people respond well to low-carb diets and others need more carbs to maintain their lifestyle. It seems that the more intense your workouts the more carbs you might need to maintain your body during exercise and if your goals are more weight-loss oriented, perhaps a low-carb diet might work for you. The out-and-out best thing to do is check in with a medical professional to see what will work best for your body as well as your exercise routine.

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It is questions like these that athletes will be constantly asking. Get all the answers by studying our Sports Nutrition Diploma. Follow this link to find out more.

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Is A High Carbohydrate Intake Responsible For Increased Body Fat?

Bronwen — Thu, 19 Nov 2020 05:05:18 +0000

With the rise of the idea that carbohydrates are ‘bad’ and the subsequent popularity of low-carb diets, the question of how carbs affect body fat has become an increasingly popular topic of discussion. The general idea is that carbohydrates influence your body fat levels because it is understood that the carbs that you eat contribute to your body fat. However, it isn’t easy to ascertain how much of an influence they have on your health. So, today we will be exploring whether your carbohydrate intake has a direct influence on your body fat.

Does High Carbohydrate Intake Relate To Higher Body Fat?

Due to the constant debate about food intake and physical health, many studies have been done on this subject. Some studies, such as one performed on approximately 4500 Canadian people, show that eating a diet consisting of high to moderate amounts of carbs puts you at a lower risk of becoming overweight than a low-carb diet. Other studies show that there is not a significant association between carbohydrate intake and body weight or BMI. The general feeling appears to be that if carbohydrates play a role in controlling body fat, it is a small, if not insignificant amount.

Are Carbs Worse Than Fats?

A low-carb diet often involves the increased intake of other food groups like protein and fats. In particular, the increasingly popular ketogenic diet involves high-fat content and extremely low carbs. The idea of a low-carb diet suggests that carbs are the most’ fattening’ food group and that by cutting them out almost completely, you will be able to lose body fat. It is true that carbs can be dangerous (in terms of transforming into body fat and therefore increasing your weight), but this mainly occurs when you are overeating on the number of calories which are required for your body to sustain itself. While fats are stored more effectively in the body than carbohydrates, carbs are not worse than fats unless you massively overconsume them in relation to your body weight.

Are Carbs Bad For Weight Loss?

This is the main question that all of these studies and dietary debates often boil down to. We are constantly being told that some diets are better than others for weight loss, with some promoting low-carb and others saying carbs-in-moderation. When you take into account the multitude of studies that have investigated the different patterns and influences that carbs can have, most reach the conclusion that there is not a significant difference to be gained from eating a low-carb diet – and there is not sufficient evidence to suggest that carbs have control over your body fat.

Although the topic of carbohydrates and body fat may be a popular debate amongst nutritionists, athletes, and scientists alike, the conclusion to draw from all of this is that there appears to be no significant link between the two. It is incredibly important to consult with your doctor about your own physical health and formulate a diet which is right for your body.

Contact Trifocus Fitness Academy

Having a good knowledge of nutrition in this day and age is vital for improved health. Check out our Specialised Nutrition Course to find out how you can amp up your nutrition knowledge.

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An Anti-Inflammatory Diet: What To Eat & Why It Matters

Bronwen — Thu, 19 Nov 2020 05:00:51 +0000

If you suffer from chronic inflammation, you will know how debilitating it can be and how difficult it can be to handle. And, even if you do not regularly suffer from inflammation, you might have occasionally experienced it and how uncomfortable it can be. While gentle exercise can help to relieve symptoms, one of the best ways to combat inflammation in the long term is to eat a diet that will reduce the reaction that your body has to what it is eating and therefore reduce your symptoms.

What Is Inflammation?

If you are not aware of what inflammation is, it is a natural response in the body’s immune system that activates in response to illnesses or potential dangers such as viruses or bacteria. Inflammation is important for fighting infections, healing wounds, and helps with the minor damage to muscles after a workout. Inflammation can become a problem when they are responding to something that is not actually a threat to the body, for example, when people have intense allergies, autoimmune diseases, and chronic stress. When the body is busy fighting these supposed dangers, it cannot respond to other injuries or infections, which can lead to many diseases and ongoing health problems.

What Is An Anti-Inflammatory Diet?

An anti-inflammatory diet is an eating plan which can help to increase your intake of antioxidants. Antioxidants are thought to help to reduce tissue damage and inflammation while also reducing the effects of immune response and therefore stopping the inflammation from taking over.

An Anti-Inflammatory Diet:

Some foods will trigger inflammation more than others, particularly foods that are processed or high in sugar. As a general rule, whole foods, fresh foods, with high levels of nutrients, and cooking foods without excess oil are a good choice for an anti-inflammatory diet. Some foods that are good for this diet include:

Fresh fruits, for example as citrus fruits, and berries.
Fresh vegetables, particularly leafy greens like spinach and kale.
Nuts and seeds, such as almonds and walnuts.
Fatty fishes, such as tuna and salmon.
Olive oil (versus other oils).
Foods that high in fibre, such as beans.
Whole grains such as oatmeal, whole wheat bread, and brown rice.

This diet will help to reduce your risk of inflammation, but is also a great diet for general health and fitness, providing a good ratio of carbohydrates, protein, healthy fats, with high levels of nutrients.

Contact Trifocus Fitness Academy

If you would like to acquire more information about the wonderful health benefits of nutrition, then you definitely need to do our Specialised Nutrition Course. Follow this link for more information as well as to register.

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What Is The Relationship Between Nutrition And Teeth?

Bronwen — Sun, 08 Nov 2020 05:05:56 +0000

We all know that eating healthy foods is good for the body and mind, but did you know that it’s also good for your oral health? It makes perfect sense, if you give it some thought, that everything we eat comes into contact with our mouths and more importantly, our teeth. So how can we avoid damage to our pearly whites? To start with, we need to take a look at what can happen to them if we don’t and put or best foot forward to avoid it at all costs.

Tooth Decay, Cavities And Caries

This is the most common form of oral health issues. The main causes are usually not brushing properly, sugary snacks and drinks and the bacteria present in your mouth. The carbohydrates and sugars that we consume mix with the bacteria to form an acid that eats slowly eats away at your teeth’s enamel, eventually making holes or cavities in your teeth. In turn, the cavities can cause bad breath and even lead to tooth decay.

Oral Friendly Foods

Foods rich in calcium and phosphorous can assist in remineralising and filling any holes in your teeth. This includes meat, milk, cheese and nuts as well as green vegetables. Eating fresh, crunchy fruits and vegetables can encourage the production of saliva, which can help to rinse away food particles which may be stuck on your mouth, gums, teeth and even tongue. Following that same train of thought, fruits and vegetables with higher water content can also dilute sugars which are present in the foods that we eat.

When it comes to choosing things to drink, always look for something low in sugar and carbohydrates, ideally with little to no acid. Try to drink water containing fluoride to hydrate your mouth, rinse out particles, neutralise acid and kill bacteria. Milk, which contains calcium, is great for strengthening teeth and also a great beverage option.

Foods To Avoid

Acidic foods not only cause cavities but can also promote the development of canker sores. The most obvious examples include citrus fruits.

Carbohydrates and sugars combine with the bacteria in your mouth mix and in turn, become acidic. Baked goods such as bread, biscuits and pies are the most common culprits. Dried and preserved fruits also contain high levels of sugar.

Lemonade and cold drinks are should be avoided due to their acid and sugar content. Coffee, tea and cordials are also things to be mindful of.

Regular Check-Up

The best way in order to find out about your oral health and what you should be doing to keep your teeth in tip-top shape is to visit your dentist regularly. A visit will identify any potential issues and give you the insight needed to manage whatever condition you may have and preventing it from worsening.

If you feel any sensitivity or pain while eating or drinking, please contact your dentist as soon as possible. It isn’t one of those things which can be put off; it will become progressively worse and eventually be irreversible.

Contract Trifocus Fitness Academy

If you are ready to discover more about nutrition then you should do our Specialised Nutrition Course. For more information, please follow this link.

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What Are The Nutritional Benefits Of Plantains?

Bronwen — Sun, 08 Nov 2020 05:00:28 +0000

First thing’s first, have you ever heard of a plantain? If you’re like us, you probably heard of it on a cooking show, only to have the host whip out a banana that wasn’t quite a banana. Enter, the plantain. In this article, we’ll show you what the nutritional benefits of these are.

Bananas as we know them are often referred to as sweet or dessert bananas, while the plantain is a starchy, not-so-sweet banana that needs to be cooked otherwise you’re in for a horrible surprise. Even though they’re a staple for many tropical regions and have a calorie count and nutritional benefits similar to that of a potato, they taste pretty disgusting when eaten raw. They are also a great source of vitamin A, B6, C, fibre, potassium and magnesium.

Nutritional Benefits Of Plantains

Plantains are easily digestible and have been a staple food for many countries. They are also packed with complex carbohydrates, minerals and vitamins. They’re also rich in fibre, promote healthy digestion and avoid constipation. Fibre also assists with keeping you feeling fuller for longer and has been found to lower levels of cholesterol.

While carbohydrates are thought to be unhealthy, the complex carbohydrates in plantains are slowly digestible, keeping you fuller for longer, which indicates that you will be less inclined to snack on unhealthy foods. They’re also far less processed, which is also a good thing.

They don’t, however, contain fats or protein and so need to be properly supplemented if you are looking to make it part of your diet. It’s always important to make sure that you consume a balanced diet in order to live a healthy lifestyle.

Rich In Antioxidants

A single cup of plantain contains all the nutritional benefits you need for your recommended daily dosage of vitamin C, which is an immune-boosting antioxidant. Antioxidants can also protect your body from free radicals that cause ageing, some forms of cancer and heart disease.

The potassium in plantains can regulate your heart rate and blood pressure by maintaining bodily fluids and cells.

Cooking Plantains

Plantains are like a potato in the sense that they are prepared in a similar fashion and are incredibly versatile. Most restaurants deep fry them and top it with sour cream, while others baked them to cook a healthier version. Plantains also go well in stews.

As part of the gluten-free movement, and to create dishes that are suitable for gluten-intolerant people, plantains can be used to make pancakes or even arepas. If you’re feeling adventurous, the sky is the limit.

Finding Plantains

They’re usually found in tropical climates in South and Central America and even in Southeast Asia, the Caribbean and Africa. They’re non-seasonal and can be planted all year round, which is why it has become a staple for many.

Not many grocers stock plantains as of yet, but you can try more specialised markets or Asian stores. Online ad forums are also a great way to find this elusive plant. However, if you’re lucky enough to find them, they’re inexpensive and come in banana-like bunches, giving you more bang for your buck.

Contact Trifocus Fitness Academy

There are so many out-of-the-way fruits and vegetables that have incredible nutritional benefits like plantains. If you would like to discover more about these, then you should do our Specialised Nutrition Course. For more information, please follow this link.

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Why Sports Nutrition Is A Good Career Choice For Retiring Athletes

Bronwen — Sat, 07 Nov 2020 05:00:23 +0000

Retiring from professional sports can be a daunting – as well as – a confusing time. It can be particularly difficult if you’ve never really thought about a career outside sport. You’re about to enter a whole new world, try to conquer new mountains…but probably have no idea what world you want to enter or what mountain to climb, so you feel overwhelmed and for the first time in a long time a little uncertain.

Sports nutrition is gathering serious attention from athletes as a vital part of their performance. Increasing numbers of players are hiring support teams for muscle training, physiotherapy, massages, mind coaching as well as sports nutrition. This increased awareness – as well as experiential knowledge of these sciences – are getting strong interest from many athletes not just for their current sporting requirements, but from the perspective of their future careers as well.

It shouldn’t be news to you that diet is absolutely fundamental for modern athletes. Thus, the role of the nutritionist is becoming increasingly important. The job encompasses tailoring diets for individual athletes or teams in order to maximise performance as well as recovery. It often requires the nutritionist to work very closely alongside medical staff as well as sports psychologists. A formal qualification in sports nutrition is usually required to work as a nutritionist, however it’s something that is increasingly realistic to start working towards before you stop competing.

What Does A Sports Nutritionist Do?

The job of a sports nutritionist includes the following:

Dispensing nutrition counselling to individuals
Engaging in menu-development plans
Putting together nutrition-rich food service initiatives
Leading nutrition education for teams, groups and wellness programmes
Using nutrition in order to facilitate the professional development of sports teams

Analysing clients’ blood and genetic tests, and then advising nutritional interventions
Monitoring athletes’ programmes as well as ensuring nutrition keeps pace with the training
Injury protocols in nutrition for athletes
Tournament guidelines as well as food protocols during travel
Recommendations – in addition to – analysis of supplements as well as herbs
Creating content and communication pieces for the media, seminars in addition to workshops

As the sports community continues to progress athletic performance through the process of nutrition education, the sports nutrition profession continues to achieve greater recognition. As people who were intimately involved in the sporting profession, they are perfectly poised to advised other athletes on what to eat.

Most sports nutritionists are able to enter the field by gaining a combination of formal education and training in nutrition-related disciplines. Often, the most successful sports nutritionists are certified, licensed or registered nutritionists with specialised training in athletic, fitness and sports settings.

Contact Trifocus Fitness Academy

Are you a retired athlete who wants to become a sports nutritionist? Or are you a person who would like to become a sports nutritionist? If you are then you should really check out our Sports Nutrition Diploma. It will make you into a world-class sports nutritionist!

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Foods To Avoid For Arthritis Sufferers. Read this article.

Bronwen — Fri, 06 Nov 2020 05:00:12 +0000

Arthritis is a frequently occurring health condition which involves chronic inflammation in your joints. It causes pain as well as damage to joints, bones in addition to other body parts depending on the type arthritis that you have.

Osteoarthritis, which is a non-inflammatory disease, is the most common. Over 100 types are known about. In fact, up to 40% of men – as well as 47% of women – may be diagnosed with osteoarthritis during the course of their lifetime.

In the meantime, rheumatoid arthritis (RA) – in addition to psoriatic arthritis – are inflammatory conditions which are considered to be autoimmune diseases. Gout is another common kind of inflammatory arthritis.

People who suffer from arthritis find that making changes to their diet diminishes their arthritis symptoms. This may encompass avoiding inflammatory foods, such as saturated fat and sugar. Changes to diet may also involve avoiding foods which are high in purines.

Why Diet Can Help With Arthritis

What a person eats can assist with:

Reducing inflammation levels in the body
Assisting a person with maintaining a moderate weight
Promoting tissue health and healing

Usually, inflammation defends the body against harm by helping with protecting against bacteria and aiding wound-healing. However, when inflammation continues for an extended period of time, chronic symptoms may develop.

What a person eats has a direct impact on inflammation levels. Some foods are inflammatory while others are anti-inflammatory. According to data from the Arthritis Foundation, several studies show that anti-inflammatory foods may reduce arthritis pain in addition to progression.

A person’s body weight also has an influence on inflammation levels. Fat cells create cytokines, which are immune cells which increase inflammation. A person can utilise diet in order to maintain a moderate weight, which may assist with inflammation as well as lessening pressure on the joints. Some types of arthritis have particular trigger foods. For example, foods which are high in purines can contribute to a gout attack.

Initially, it may seem as if a lot of tasty foods are off-limits. Keep in mind that a few straightforward swaps can often make the difference between healthy as well as unhealthy food choices. For example, cook with olive oil as opposed of other types of saturated oils or swap out white bread for whole-grain bread. Avoiding foods and drinks which trigger inflammation is not just good for your arthritis. An anti-inflammatory diet may also help prevent other chronic conditions such as heart disease and diabetes.

Contact Trifocus Fitness Academy

As you can get to see from the above article, food has an incredible way of assisting with alleviating health problems. If you want to discover more about the restorative benefits of food and good nutrition then you should do our Specialised Nutrition Course. For more information, please follow this link. Contact us if you’re keen on learning about our other nutrition and exercise courses!

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What Is A Nutrition Coach?

Bronwen — Tue, 03 Nov 2020 05:05:08 +0000

Nutrition coaches assist people with building practices that lead to improved health, body composition, and/or performance. They work with the general population in order to facilitate the inclusion of healthy eating behaviours as well as empowering their clients to take responsibility for their own health.

Nutrition coaches are mentors and leaders who are responsible for guiding their clients towards a healthier lifestyle. In order to be a successful nutrition coach, you need to possess a knowledge of both nutritional science and behavioural change strategies. It is this knowledge of behaviour change that makes personal trainers great candidates to become nutrition coaches.

What Specialised Knowledge Do Nutrition Coaches Need?

Nutrition coaches need to have a deep understanding of nutrition science. This includes:

The chemical makeup of macronutrients (protein, fats, and carbohydrates) and the roles they play in the body
Vitamins, minerals, phytonutrients (from plants), myconutrients (from fungi), and zoonutrients (from animals)
Calories, metabolism, and energy balance
Digestion
Water, electrolyte balance, and proper hydration
Energy transfer, fat storage, and muscle gain

What Does A Nutrition Coach Do?

Nutrition coaches serve clients who do not suffer from any known medical conditions (e.g., diabetes, hypertension, etc.) and want to:

Learn more about healthy eating practices
Lose or gain weight in a safe as well as effective manner
Improve athletic performance through foods which they eat
Increase energy by making dietary improvements
Discover more about healthy shopping, cooking, or solid dining-out tactics

Nutrition coaching is all about people. How they think, feel and live as well as why they act in the way that they do. As a nutrition coach, you will be working with real people and their real struggles, all within the complexity of their real lives. In other words, successful nutrition coaching has more to do with behaviour change psychology as opposed to nutrition science.

What Are The Benefits Of Working As A Nutrition Coach?

One of the countless benefits of working as a nutrition coach is seeing, firsthand, any or all of these remarkable changes in clients, no matter who they are. A nutrition coach can even choose to specialise with certain populations such as athletes, post-partum mothers, or overweight executives.

Many individuals enlist the services of a nutrition coach in order to help them sift through all the confusing information that’s out there. Between all the debates surrounding gluten, carbs, proteins, etc., there’s a lot to make sure that a nutrition coach is kept busy!

The purpose of a nutrition coach is to:

Assist people with building lasting habits which allow “eating better” to become easy, consistent as well as automatic.
Give clients support throughout the entire process, not just calculating their daily calorie needs as well as giving them an eating plan.

The best nutrition coaches out there are prepared to work with a range of clients with differing needs, limitations, strengths as well as goals. When you have a super understanding of your clients you will be best able to help them by developing as well as assigning the right tasks.

Contact Trifocus Fitness Academy

Is being a nutrition coach something that interests you? If it is then you need to do our Advanced Exercise and Nutrition Coach course. For more information, please follow this link.

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Why Are Protein And Water The Cornerstones Of Sports Nutrition?

Bronwen — Sat, 31 Oct 2020 05:05:34 +0000

When it comes down to diets, they come and go. Choice in supplements, energy, foods and even water are all subject to change in the blink of an eye. One thing which has stayed constant, however, is that your diet needs to contain protein and water.

While carbohydrates and fats are easily consumed in our diet, it takes a concerted effort to consume the recommended amount of protein. It needs to be consumed three times a day to keep you going for longer and is the best source of energy. Protein also builds and repairs muscle while also helping to build up the body’s immunity.

How Much Protein Is Enough?

The exact measurement of the correct amount of protein is a topic of debate. The lifespan of protein in the body, as well as the exact measurement present in our meals, is immeasurable. What is certain is that lean protein is the way to go and is a step in the right direction. Carbohydrates and fats are often a great addition to our protein dishes.

Problems arise when it comes to snacking between meals. Processed, sugary and quickly prepared meals on the go are often the easiest. They are, however addictive and detrimental to our health. Our body becomes accustomed to the foods we eat. If your gut becomes used to sugary treats, that’s exactly what it will crave. If you make an effort to reach for a healthier snack, it will become a habit for not only you but your gut as well.

The Power Of Water

Our bodies need to remain hydrated to work effectively. Your body is constantly sending liquid to your brain to keep it functioning, which is often why we experience dry mouths and tongues. We are constantly losing water and are bodies fight to maintain an adequate level of hydration. We need to be mindful of daily water loss and find a way to drink liquids that promote hydration rather than enable dehydration.

Water contains no sugar or calories and is the best when it comes to staying hydrated. You can drink it before you have a meal or drink to reduce your calorie intake. While electrolytes and sports drinks have been labelled as the best source of hydration for sportsmen, there’s no denying the power of good old-fashioned water.

They’re The Key To Survival

Protein and water form two parts of the same equation. Protein keeps you full and gives you the energy and power to get through the day. Of course, without adequate hydration, your efforts to lead a healthy lifestyle will be futile.

There are supplements and other nutritional aids that can be taken and consumed in an attempt to meet these nutritional demands. It can be not easy to consume your daily recommended allowance of water and protein, so it’s important to find creative ways to remind yourself to meet these requirements. All you need to do is form a healthy habit and the rest will become second nature.

Contact Trifocus Fitness Academy

If you want to become a sports nutrition guru, then our Sports Nutrition Diploma is for you! Follow this link for additional information about the programme.

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What Is The Future Of Food Nutrition?

Bronwen — Sat, 31 Oct 2020 05:00:30 +0000

Unhealthy eating and poor exercise habits kill thousands of people aa year, often related to nutritional deficiencies and obesity. The cold hard truth is that the unhealthy, overly processed foods that we eat are killing us and it’s time to do something about it.

A lot of the time, we opt to make use of extreme diets to lose weight, but unfortunately, these are unsustainable in the long term. Low carb, protein-rich diets are also a great way to lose weight, but unfortunately, cause inflammation in the body.

When it comes to losing weight, a well-balanced diet and exercise are your best bet. It’s a boring, safe option that doesn’t make headlines. It is, however, the most realistic and achievable way to ensure proper nutrition, both now and in the future.

Making A Change

We need to become more aware of the malnutrition that our world faces and how common it has become. In some regions, governments have implemented sugar taxes and taxes on other unhealthy items in an attempt to deter people from buying them. While this is a good start, people need to be made aware of what is lacking.

By making healthy choices, we can increase our life expectancy and improve our overall well-being. The government needs to actively participate in programmes that allow for the production of healthy foods and ensure that the people that need it most have access to it.

The impact of our eating habits on our mental well-being also cannot be understated. A healthy gut will lead to a very healthy mind which in turn leads to better physical development. This holistic approach to living is the ideal situation; however, it is a luxury currently afforded to a few.

The Role Of Technology

In the digital age, technology will be the biggest change enabler from helping people source their food to sharing information to make better food choices.

Increased awareness will push for the adoption of healthier, more sustainable eating habits. We need to go back to the basics of nutrition to give our bodies and minds the tools needed to live longer, happier lives. We need to be looking at the long term goal and not a short term quick fix.

People need something better, something sustainable that has been created with a healthy future in mind. This creates an opportunity to provide exactly that. Brands are responsible for connecting with their consumers and building a lasting relationship. They’re a trusted source of information and products and services related to it.

Supporting a common goal is another way for people to join forces and take an interest in a universal goal. The move to supporting a healthier future is already in full force. Fast-food franchises have already seen a decrease in sales and this trend is set to continue. Menus will need to be reimagined if they are to remain relevant and profitable.

Contact Trifocus Fitness Academy

It’s a matter of changing to a new, global lifestyle. Businesses need to drive this change by promoting and supplying the tools needed to do so. Become a Health and Wellness Coach and be instrumental in driving this change! Follow this link to learn how you can do this.

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The Rise Of Vegan Food Hacks Which Don’t Compromise nutrition

Bronwen — Fri, 30 Oct 2020 05:05:23 +0000

We live in a fast-paced world and are looking for ways to eat our meals in a similar fashion. More often than none, this often results in poor nutrition unless we can find preprepared healthy meals.

The convenience of ready-made meals has risen during the pandemic as people want to limit the time spent in grocery stores. This has led to increased consumption of baked goods that are easy to grab and snack on while on the go. Of course, this is not the healthiest option available.

People are looking for shortcuts when it comes to preparing meals. Everyone wants to be healthier, but they need to spend hours cooking to do so is rather off-putting.

There has been an increase in “natural” food purchases as they’re perceived to be healthier. Foods that are deemed “unnatural” have decreased in popularity as a result.

The question on everyone’s lips is whether or not cooking hacks can help us create healthy, vegan meals that are quick and easy to prepare? It sounds a bit too good to be true.

Tips For Uncompromised Vegan Nutrition

Jackfruit For A Meaty Alternative

This versatile, cost-effective fruit to mimic meat, more specifically pork. The shredded texture is similar to that of chicken, pork and even fish. You can get creative when it comes to using this meaty alternative.

Aquafaba – Chickpea Water

The water which is found in a can of chickpeas has been found to be a great egg white alternative. It can be used to make sponge cakes, macarons, brownies and even frosting.

Milk Alternatives

If you’re lactose intolerant or looking for a dairy alternative, there are a lot of options available. From hemp to soy, cashew and even almonds – they can all be used as milk alternatives. Depending on your taste preferences and usage, you can pick an option that works for you.

Cheese Alternatives

Replicated cheeses are growing in popularity and the taste and texture have vastly improved over the last few years. Research has found that yeast flakes can be an alternative to parmesan.

Alternative Yoghurt And Cream

In the same way that we’ve got milk and cheese alternatives, we also have yoghurt and cream alternatives. Milk alternatives can be used to in the same way as it’s dairy counterpart when it comes to making yoghurt due to its probiotic bacteria. To find your ideal blend, it will take some trial and error.

Faux Meat

In case you’ve missed it, many supermarkets have started stocking meat-free nuggets and burgers – to name but a few. The taste is very similar and worth a try. Always check the ingredients before buying a meat alternative to ensure that the ingredients meet your needs.

Tofu

Probably one of the more common meat alternatives is tofu, made from fermented soybeans, and a great catalyst for carrying flavour. It’s incredibly versatile and readily available.

Plant-Based Butter

Made from plant-derived oils, this butter alternative has been created to mimic the texture and taste of butter without making use of animal products.

The Options Are Available

If you’re in a rush to cook, especially when it comes to vegan meals, it’s important to familiarise yourself with the available options the ideal cooking methods. This will ensure that you get optimal nutrition while staying true to your diet and lifestyle.

Contact Trifocus Fitness Academy

There are so many diets under the sun that you are spoilt for choice. Make sure that you get the nutrition that you need. Learn what this is with our Specialised Nutrition Course. For more information, please follow this link.

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Is Plant-Based Butter Healthy? Find out more in this article.

Bronwen — Fri, 30 Oct 2020 05:00:36 +0000

Recently we’ve seen an increase in the consumption of plant-based nutrition, largely due to the health benefits and the positive impact on society and the environment. One of the most popular plan substitutes includes butter.

Vegan, or plant-based, butter is a dairy-free version of the spread we know and love. It’s often made by mixing plant-based oils with water. Avocado, olive, palm kernel oil and coconut are all the most commonly used oils, sometimes even in combination.

Salt, colouring, emulsifiers and additional flavouring are added to the mix to achieve a similar taste and texture to that of real butter.

So, how does it compare with real butter?

Nutrition And Health

It’s made from plant-derived oils, making it high in calories and fat. The exact nutritional content will differ from brand to brand as the ingredients change. The monounsaturated fats present in plant-based oils have been found to be beneficial for your heart, weight and blood sugar, decreasing your risk of developing obesity and heart disease.

The omega-6 fatty acids present in most plant-based kinds of butter are a form of polyunsaturated fats that your body cannot produce and needs to be present in your diet.

Generally speaking, plant-based diets in general have been found to reduce chronic inflammation and heart disease.

Environmental Benefits

By reducing the intake of animal-based products, we reduce our impact on the environment by reducing greenhouse emissions and decrease water and land usage. Studies have found that switching to a plant-based diet could reduce greenhouse emissions by almost 30%.

It is worthwhile to note that plant-based diets also have the potential to damage the environment through loss of wildlife diversity and deforestation.

How Does It Compare To The Original?

Plant-based kinds of butter are a convenient substitute and often taste the same, or very similar, to dairy butter. They’re also a great option for lactose-intolerant individuals as well as people allergic to eggs and seafood.

It’s not quite the same when it comes to baking as its water content affects the texture and taste of the final baked good. If you are looking to bake, try to find something that has been designed to mimic that of butter to produce the best possible baked goods.

Plant-based kinds of butter are also a lot more processed in an attempt to replicate the original and as a result, can have a lower nutritional value and may impact your health when consumed in excess. When choosing a butter alternative, look for something that has been minimally refined and free of additives and preservatives. It’s also important to check the ingredients, as it may contain nuts, soy or gluten.

Due to the nature of plant-based butter production, it can be a lot more expensive, almost double the price. It can also be difficult to source given your location.

The Verdict?

It is a healthier option in terms of fat content. However, they can be high in calories and depending on the ingredients can result in some health benefits as well as some consequences. When it boils down to it, it’s pretty much a much of a muchness and switching kinds of butter won’t have a significant impact on your overall health.

Contact Trifocus Fitness Academy

If you want to learn more about nutrition, then you should do our Specialised Nutrition Course. For more information, please follow this link.

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What Nutritional Risks Exist Among Female Athletes?

Bronwen — Sun, 25 Oct 2020 05:05:42 +0000

Research has found that female athletes, more specifically those aged 13 and older, are unaware of the nutrition needed to stay healthy while training and competing. Poor nutrition, in turn, leads to low energy levels and poor performance – in addition to the health risks which come about as a result of poor nutrition.

The Reason Why Female Athletes Have Poor Nutrition

It all boils down to a deficiency of knowledge and societal stereotypes. It can start with something as simple as following a weight-loss diet that doesn’t support their activity and can progress to an eating disorder as a result of body types perceived to be fitting to the support as well as what is thought to be pretty. Restricting their calorie intake to lose weight also results in poor nutrition. At the same time, some don’t know what their recommended caloric intake is and as a result, don’t consume enough throughout the day. By not factoring in the needs of your sport or activity, females risk putting themselves at even more risk.

What Are The Most Common Nutritional Deficiencies?

The ideal female diet consists of carbohydrates and fats to maintain sufficient energy levels. When looking to maintain a slim physique, female athletes often avoid these nutrients, although they do consume an adequate amount of protein.

The body requires a very specific amount of energy to perform optimally and when the nutrients consumed are unable to meet this need it impacts the body’s ability to function, often impacting the female reproductive system as well as bone health. Calcium, magnesium, zinc and vitamins B and D can be lacking due to dietary restrictions leading to deficiencies.

The risk of bones fracturing becomes more prominent as poor bone density and repeat stress put pressures on the bones, stress that they are unable to withhold.

Low levels of iron may result in anaemia, which can rupture red blood cells and result in gastrointestinal bleeding as a result of the intense training schedules.

Does Disordered Eating Play A Role?

In an attempt to reach a certain lower weight goal, female athletes often follow unhealthy diets. Disordered eating involves chronic dieting, obsessive calorie counting, food anxieties and excessive use of laxatives. This can lead to more serious eating disorders.

Athletes participating in swimming, dancing and gymnastics are more inclined to suffer from disordered eating than those participating in team sports. Disordered eating, therefore, plays a very obvious role in poor nutrition amongst female athletes.

How To Improve Female Nutrition

Female athletes need to follow a diet tailored to meet the demands of their sports. This diet needs to be carefully monitored to be successful. Not doing this will result in low energy and poor performance.

The team backing the female athlete needs to be aware of the areas for concern and work together in order to monitor and track the progress of the suggested diet. The need to be able to counsel and offer support to the athlete should the need arise and know how to respond to difficult situations.

Poor nutrition is no laughing matter and can have dire consequences if the behaviour is not rectified. It’s up to the athlete and their team to find a healthy way forward when it comes to eating and training – the two go hand in hand and need to be a top priority.

Contact Trifocus Fitness Academy

Being able to correctly give nutritional advice is an art as well as a science. If you want to discover more exciting information about how to do this then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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What Are Five Health Benefits Of Garlic? Find out more.

Bronwen — Sat, 24 Oct 2020 05:00:16 +0000

Garlic has been a pantry staple for centuries, providing some much needed to bland dishes. What many people may not know, is that garlic also has medicinal properties The Allicin found in garlic gives it antiseptic and antibacterial properties. Garlic is also packed with magnesium, phosphorus, zinc, potassium, thiamine, folate, niacin and vitamins C and K.

The vitamins and minerals present in garlic make it a powerhouse for keeping your body healthy. Let’s have a good look at several of the ways in which garlic is beneficial to our health.

5 Benefits Of Garlic

It fights off colds and flu

Raw garlic has proven to be effective in fighting off infections – simply crush two cloves of raw garlic and consume on an empty stomach – and relieving congestion by handing a clove necklace around your neck.

Garlic has also been found to protect DNA from damage caused by free radicals.

The zinc in garlic improves immunity while the vitamin C combats infection. It has been found to be truly helpful in fighting eye and ear infections.

It’s good for the heart and mind

The Allicin found in garlic helps to lower cholesterol and improve heart health by reducing the presence of blood clots which in turn helps to prevent thromboembolism. Garlic is also useful in lowering high blood pressure.

In terms of brain functioning, garlic’s anti-inflammatory properties make it an effective tool in warding off neurodegenerative diseases such as dementia and Alzheimer’s disease.

Assists with digestion and weight loss

Raw garlic has been found to reduce inflammation in the intestines as well as clear out any worms or parasites present. It also destroys bad bacteria while promoting the presence of good gut bacteria.

Garlic also assists in preventing the formation of fat-storing cells known as adipose cells. It also leads to more fat burning through thermogenesis and has also been found to lower cholesterol.

It’s good for your skin

Garlic can assist in preventing acne and reducing the appearance of scars. Garlic juice can also treat blisters, cold sores, rashes and psoriasis as well as prevent skin damage that is sustained from exposure to the sun’s UV rays.

It can prevent and assist in treating a wide range of health disorders

Garlic can assist in regulating blood sugar levels which is helpful to those suffering from diabetes. It can also prevent UTIs and kidney infections as garlic juice has been found to minimise the growth of E. Coli bacteria.

The antioxidants present in garlic has also been found to protect the body against colon, prostate, liver, bladder, stomach and lung cancer while also being able to prevent the development of peptic ulcers.

And, of course, garlic fights infections, stimulates hair growth and promotes bone and liver health.

It’s clear to see that garlic can be a powerful tool when combating diseases, but only when consumed raw and on its own – so drowning your pasta in it may not give you the benefits you expect. However, if you are able to get past the smell and are prepared to give it a shot, you will find that garlic is the perfect all-rounder when it comes to not only food but promoting a healthy body as well.

Contact Trifocus Fitness Academy

If learning more about nutrition is on your radar, then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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10 Of The Best Herbs Which Boost Energy And Focus

Bronwen — Fri, 23 Oct 2020 05:05:40 +0000

The hustle and bustle of everyday life can leave us feeling stress and drained – in desperate need of some energy to keep going.

Practising self-care, eating a healthy diet, maintain your weight and getting enough sleep all play an important part in making you feel like your best self. There are even supplements – both herbal and medicinal – that you can take to improve alertness and boost your cognitive health.

While these supplements are readily available, they may interact with certain medications and result in some side effects, which is why we always recommend talking to your doctor before taking any new medications or supplements.

10 Energy-Boosting Herbs

Ginseng: This herbal supplement is famous for being an energy booster. It also stimulates brain functioning and is the best supplement for mental and physical performance. The recommended dose for improved concentration, energy and mood improvements is between 200 and 100mg. It is worth mentioning that it does have a list of possible side effects which includes elevated heart rate and blood pressure, diarrhoea and insomnia. It is also known to interact with medications used to treat heart disease, diabetes and depression.

Sage: The supplement is known to improve mood, increase alertness and assist in memory retention and recall. It also reduces mental fatigue.

Guarana: This supplement is often found in energy drinks as a result of its stimulating effects. It’s made up of tannins, caffeine and saponin – all of which boost energy levels and improve brain function. When consumed in high doses, guarana can cause anxiety as well as an increased heart

Bacopa monnieri: This is often used in Ayurvedic medicine and is used to treat memory issues, insomnia and anxiety. It is considered to be safe but can result in digestive issues and react with certain medications.

Peppermint: The aroma of peppermint can increase energy levels and improve performance, as well as improve mood and alertness. It is safe to use, although using too much peppermint oil can be toxic.

Rosemary: The aroma of rosemary wallows terpenes to enter your bloodstream and travel through to the brain. This allows for increasing mental performance.

Rhodiola Rosea: This has been proven to be beneficial in treating burnout and chronic fatigue. It also boosts brain function and mood while improving physical performance.

Ashwagandha: This ancient herb has been found to increase cognitive ability, attention, athletic performance and reaction time.

Centella Asiatica: Traditional medicines use this herb to increase brain function and alertness as well as improve your mood.

Maca: This herbal supplement reduces anxiety, boosts energy levels and increases performance.

Leading a balanced, healthy lifestyle is the best way to keep focus and have sufficient energy levels. This means that you have ways of managing your stress levels and ensure that you always get enough sleep – in addition to a healthy diet, of course.

Herbal supplements can assist you if you are experiencing difficulties, but exercise caution when trying new supplements and when in doubt, speak to your doctor. It’s always better to be safe than sorry.

Contact Trifocus Fitness Academy

If you want to become a world-class nutritionist, then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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Nutrition Tips For Peak Athletic Performance. Find out more.

Bronwen — Fri, 23 Oct 2020 05:00:36 +0000

To ensure optimal performance, an athlete’s diet needs to meet their energy demand. Their energy requirements are a lot higher than the average person and as such need to consume more calories.

Carbohydrates are the biggest source of energy and a go-to for many people taking part in high-intensity workout sessions. Healthy carb options include bread, pasta, fruits, vegetables and whole-grain foods. Protein is essential in repairing muscles and facilitating growth which is something athletes need to improve endurance and performance. Legumes, dairy, meats and eggs can all contain a healthy dose of protein.

Fats also form an essential part of providing energy and keeping hormone levels stable and healthy. Healthy fats can be found in coconut oil, nuts, nut butter and avocado.

5 Nutrition Tips For Peak Performance

Fruits and vegetables are a must

There’s a reason why we need to consume five servings of fruits and vegetables a day, and the same goes for athletes. Vegetables are low in fat and calories – depending on how you prepare it, of course. Veggies are also packed with nutrients such as fibre, potassium, vitamin A, vitamin C and folate.

Stay away from processed foods

Processed foods often lose their nutrients as they are made, which means that you need in order to eat more in an attempt to feel full and energised. They’re also packed with additives and preservatives in an attempt to taste better. Whole foods are a healthier option as they’re packed with nutrients and natural flavour.

Consume more protein

High protein diets are essential for high-performance athletes. Proteins are made up of amino acids, the building blocks of cells. To promote muscle development, regeneration, repair and strength, try adding more protein to your diet. Eggs, fish, chicken, nuts, nut butter and legumes are all rich sources of protein.

Hydration is important

Drops in hydration levels will impact your performance. Drinking water, sports drinks, fruit juice and even milk can help you stay hydrated. Sports drinks should not be mixed up with energy drinks such as Red Bull. Sports drinks are often packed with electrolytes to keep you hydrated throughout your session.

Consume whole grains

For energy, add whole grains to your diet as they’re packed with healthy carbohydrates which will keep your feeling full and energised for longer. It will also assist in weight management and can reduce the risk of heart disease. Whole grains are also packed with fibre, B vitamins and several minerals.

Sports nutrition plays an important part in ensuring peak performance. What you put into your body, and nourish your body with, is what you get out, which is why you have to have a healthy diet that facilitates this. This doesn’t mean that you are never eating unhealthy foods again; it simply means that you need to become more aware of what you consume and how it will affect your training and performance.

If you have any queries or apprehensions, please contact a sports nutritionist or your doctor – particularly if you have various underlying health conditions that involve a specific diet.

Contact Trifocus Fitness Academy

Better yet, why don’t you become a sports nutritionist yourself with our Sports Nutrition Diploma? For more information about this – as well as our other fitness and nutrition courses – please follow this link.

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The Best Foods For Dealing With High Blood Pressure

Bronwen — Thu, 22 Oct 2020 05:00:05 +0000

When it comes to managing high blood pressure, healthy food is almost as effective as medication. It’s also more easily accessible and a lot more affordable without the risk of side effects. All you need to do is the research and make the right choices – as easy as that.

It’s essential to remember that although there are foods that can lower your blood pressure, there are also foods that can increase it. This has even led to a phenomenon called DASH – Dietary Approaches to Stop Hypertension.

Whether you’re following a diet or plotting your way forward, the most important thing to remember is that it’s easier to focus on what you can eat than what you can’t. Foods to add to your blood pressure friendly diet will be things like whole grains, fruits and vegetables, while things to avoid would be salty, fatty and fried foods.

Healthy food choices will assist you in controlling your blood pressure while helping you lead a healthier lifestyle.

Four food groups to lower your blood pressure

Fruits

Fruits that are high in potassium, fibre and magnesium are ideal for lowering blood pressure as it can relax blood vessel walls and flush out sodium. Sweet fruits can also replace unhealthy desserts.

Blood pressure friendly fruits include raspberries, apples, pears, cantaloupe, apricots, oranges and prunes. Fresh fruits are always first prize, but you can buy canned versions that are low in sugar and salt.

Vegetables

In a similar fashion to fruit, vegetables high in fibre, potassium and magnesium are good for lowering your blood pressure. You may need to increase the serving size of the vegetables for them to be able to make a significant difference. There are extremely simple ways that you can achieve this, for example, adding vegetables to your smoothies or snacking on raw veggies throughout the day.

Blood pressure friendly vegetables include avocado, butternut, pumpkin, artichokes, beets, green peas, cauliflower, broccoli, okra, leafy greens, brussels sprouts, mushrooms and tomatoes.

Whole grains

Whole grains are rich in dietary fibre which is why they are healthier than the refined versions. Any easy switch to make would be to buy whole-grain versions of your pantry staples. For example, whole grain pasta or whole grains bread. A straightforward rule of thumb is to opt for brown instead of white.

Low-fat dairy

Enjoy the benefits of protein, calcium and vitamin. Still, without the extra fat. calcium is responsible for telling blood vessels to expand and contract, which is beneficial to managing blood pressure. Combining low-fat dairy with grains and fruits can take your blood pressure management to a tastier, more appetising level.

Legumes, seeds and nuts

For a boost of magnesium, try incorporating legumes, nuts and seeds into your diet. They’re also packed with fibre to protect your heart. They’re also convenient on the go snacks, although you need to look for packs that contain little to no salt.

Managing high blood pressure may seem daunting, but with a few simple adjustments to your diet, you will have the ability to take it on like a pro. Every bit helps and as soon as you start incorporating healthier versions of your favourite foods into your diet, you will begin to feel a major difference.

Contact Trifocus Fitness Academy

If you want to learn more about nutrition then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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Why A Diet Low In Refined Carbohydrates May Help Type 2 Diabetes Patients

Bronwen — Wed, 30 Sep 2020 05:05:32 +0000

Research has found that carbohydrates, specifically from brightly colour plants, can assist in controlling your blood sugar. Something worth remembering when it comes to type 2 diabetes is not a lifelong disease and can go into remission.

Low-calorie diets are a reliable treatment option when it comes to treating obesity and diabetes. In the right cases, these dietary changes are a valid treatment option when it comes to managing this disease.

The Research

A two-year study by Galway University Hospital found that people who have type 2 diabetes that followed a strict low-calorie diet experienced an improvement in weight, blood pressure and lipid parameters. An improved mood and increased energy levels have also been reported, although the link between mood improvement and carbohydrate consumption still requires a lot more research. In fact, in most cases, carbohydrates lower awareness and increases feelings of fatigue.

To qualify as a low-calorie diet, you need to consume less than 130 grams of carbohydrates a day. Most people who have type 2 diabetes have been found to consume several times more than this regularly.

This revelation is nothing new. Research dated 1864 states that avoiding carbohydrates allows the liver to drain excess glucose and as a result, the likelihood of developing diabetes. This has further been researched in 1926 that states that starchy carbohydrates are more likely to cause obesity than the fats we consume.

More evidence has been found to support these notions. Research trials have found that participants that opted for a diet of refined carbohydrates were able to manage their blood sugar better, thereby improving the symptoms of type 2 diabetes as well as metabolic parameters.

Foods Recommended For A Low Carbohydrate Diet

Fresh, minimally processed, brightly coloured foods are best. Finding ways to reduce your sugar and starch intake can also assist you in managing diabetes, assist in weight loss and eventually lead to a reduction in the medicines needed to manage the condition.

The best foods are palatable, fresh, minimally processed and nutritionally dense. Reducing sugar and starch-containing carbohydrates can improve diabetes control, promoting sustained weight loss and less medication for patients.

Type 2 is preventable and treatable. Through lifestyle changes that include medication, diet and even surgery, it can be forced into remission. It’s important to properly research the condition and speak to your doctor about any concerns that you may have. Failure to follow your treatment plan can result in a relapse and have type 2 diabetes return.

Taking On A Low-Calorie Diet

Before making any changes, always speak to your doctor. They’ll find the best way to integrate a low-calorie diet that can meet your nutritional meals. Some medications can be prescribed to ensure that you can reap the benefits of a healthier lifestyle. This is not a one size fits all approach and may require rail and error to find and maintain the right balance.

Refined carbohydrates can, therefore, assist in managing and treating type 2 diabetes when properly managed and monitored.

Contact Trifocus Fitness Academy

To learn more about nutrition and the health benefits that it has for you, you should definitely do our Specialised Nutrition Course. For more information, please follow this link.

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What Must You Eat To Recover After Cycling?

Bronwen — Wed, 30 Sep 2020 05:00:47 +0000

After a long cycle, you need to refuel your body to assist in recovery and replenish the glycogen needed to power your exercise – especially if this is something that you do daily. It would be best if you replenished your glycogen stores using glucose to keep you going. It’s recommended that you refuel on carbohydrates 30 – 60 minutes after your session. This allows the body to transform glucose into glycogen.

Another helpful nutrient to consume after a ride is protein, which is important for repairing, strengthening and facilitating the growth of tissue that may be broken down during the exercise process. We also cannot forget the importance of adequate hydration.

What Should You Be Eating After A Gruelling Ride?

A Sports Recovery Drink

While water is a great source of rehydration, your body also needs to replenish its glycogen stores and refuel the carbohydrates in your system. This is a great option for immediately after your exercise. Fruit and vegetable juices will also be sufficient.

Chocolate Milkshake

Not only is it a tasty treat, but it also provides the perfect carbohydrate to protein ratio. It’s also a convenient and quick way to refuel.

Sports Bars

Another quick and convenient option that can be used during a ride as well as after. They’re high in protein and carbohydrates and can curb any unhealthy cravings after a long ride.

Chicken

Lean protein helps your body recover and repair itself between exercises. One hundred grams of chicken equates to 19 grams of protein. Chicken also contains omega-3 and important amino acids which will help you durn protein into lean muscle. Carb-rich foods act as a great recovery meal.

White Rice

The carbohydrates in rice provide glycogen a lot faster than brown rice and is an essential nutrient after any vigorous activity. It’s a simple carbohydrate with a high glycaemic index.

Salmon

Omega-3 fatty acids have been found to reduce muscle inflammation after exercising. It also lowers the presence of prostaglandin in the body, which is responsible for inflammation. The lean protein also contains vitamins D, B6 and B12, which boosts energy and promotes quicker recovery.

Toasty Eggs

The protein on eggs, paired with the carbohydrates from bread, are a great post-workout meal. Opt for scrambled or poached eggs as they’re the healthier option and can be made before your ride to enjoy immediately after.

Sweet Potatoes

This complex carbohydrate restores glycogen levels and is also rich in beta-carotene, vitamin C, fibre, carbohydrates, potassium and manganese.

Dry Fruits And Nuts

These quick and easy snacks are great to eat after a ride before making a meal. They’re easily digestible, quickly boost your body’s energy levels and replenish your glycogen levels.

Peanut Butter

You can eat it on just about any carb after a ride, giving you the ideal protein to carb ratio. Natural peanut kinds of butter are a better option as they contain lower levels of cholesterol.

The first step to post-exercise recovery is a proper, nutritional meal. Reloading on protein and carbohydrates will assist your body in recovering and repairing itself while staying hydrated will keep you going for longer.

Contact Trifocus Fitness Academy

To learn more about sports nutrition, then you should do our Sports Nutrition Diploma. For more information, please follow this link.

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Five Healthy Foods That Help Relieve Stress And Anxiety

Bronwen — Tue, 29 Sep 2020 05:05:08 +0000

When it comes to managing stress as well as anxiety, the foods that you eat play an important part alleviating some of the symptoms. Research has found that diets rich in lean protein, fruits, vegetables, legumes and whole grains are often beneficial to those suffering from stress and anxiety. It is worth mentioning that a diet alone cannot treat anxiety and stress.

In addition to this, if the symptoms persist for more than six months you may have generalised anxiety disorder and should make an appointment to see your doctor as soon as possible. Warning signs include feeling tense and fearful, worrying excessively, irritability, inability to concentrate or focus, relationship difficulties, heart palpitations and a tight chest. Therapy, medication and lifestyle changes can assist in managing this condition.

Five Foods That Reduce Anxiety

Fish: The omega-3 found in fish has been found to boost cognitive function and improve mental health. However, omega-6 fatty acids can have the opposite effect in increasing the probability of developing mood disorders when consumed in excess.

It is recommended that we should eat at least two servings of fish a week, with trout, salmon, sardines and mackerel being recommended due to their omega-3 content. In addition to their fatty acids, sardines and salmon also contain vitamin D which has been found to lessen the symptoms of stress and anxiety in addition to improving mood.

Eggs: This is another source of vitamin D and also contains protein. Protein plays an essential part in body development and growth. Eggs also contain tryptophan, which is an amino acid that assists in the creation of serotonin in the body. Serotonin is responsible for regulating mood, improving memory and aiding sleep. Research also indicates that it can relieve anxiety and improve cognitive functioning.

Pumpkin seeds: These seeds are abundant in potassium which assists in regulating electrolyte balance and managing blood pressure. Potassium-rich foods have been found to alleviate some of the symptoms associated with stress and anxiety.

Pumpkin seeds also contain zinc, which is important for nerve and brain development. The areas of the brain responsible for storing zinc are also responsible for regulating emotions, and a zinc deficiency can therefore result in a negative mood.

Chocolate: Not that we’ve ever needed an excuse to eat chocolate! Research has found that chocolate can reduce stress and anxiety, with a 2014 study further supporting this. The study found that 40 grams of dark chocolate were able to reduce stress levels in women.

While additional research is still needed, it has been found that chocolate contains polyphenols, more specifically flavonoids, which can reduce cell death and neuroinflammation in the brain. Chocolate also includes high levels of tryptophan which is responsible for the development of serotonin in the body. When choosing chocolate, it’s important to look for something with that is low in fat and sugar while maintaining high levels of cocoa.

Yoghurt: The bacteria found in yoghurt has been found to have a positive impact on the brain. This is mostly due to the anti-inflammatory properties of yoghurt. Chronic inflammation has been found to be a contributor to stress, anxiety and even depression.

This piece is not in any way shape or form a complete list. In addition, there are a lot of other food options which can be incorporated into your diet to improve brain function and reduce the symptoms of stress and anxiety. To properly treat and manage the underlying cause of your stress and anxiety, we recommend seeing your doctor.

Contact Trifocus Fitness Academy

Would you like to learn more regarding the benefits of foods for your mental and physical health? If you do, then you should really check out our Specialised Nutrition Course. For more information, please follow this link.

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Can Kids Take Protein Powder?

Bronwen — Tue, 29 Sep 2020 05:00:02 +0000

As a parent, ensuring that your kid gets all of their daily nutrients can be challenging, especially when they’re fussy eaters. A lack in nutrition can result in developmental delays and that’s something that no parent wants to inflict on their child. So, can we use protein powder to meet these nutritional imbalances?

Well, that depends on a few things. In most cases, children receive sufficient amounts of protein in their meals and don’t need the extra supplement. In fact, too much protein can have negative effects on your child’s health.

When To Use Protein Powder

In instances where medical conditions affect your child’s protein intake, protein powder may be necessary. More specifically if they follow a specific diet, are underweight and suffer from underlying medical conditions.

Your paediatrician will advise you accordingly to ensure that your child’s nutritional – and developmental – needs are being met without the risk of side effects. More often than not, your paediatrician will recommend protein-rich foods to be added to your child’s diet before prescribing a protein supplement.

What Are The Side Effects Of Excessive Amounts Of Protein Powder?

When it comes to having too much protein in a child’s system, the extra calories and sugar can result in unexpected weight gain. High levels of protein can cause dehydration, forcing the kidneys and liver to work harder to process the build-up, often resulting in dehydration. Kidney stones have also been reported.

Many protein supplements are not properly regulated, which means that the ingredients are not always listed and may contain substances and stimulants that can impact their immune systems.

Another unintended consequence is having your child prefer liquid foods and lose interest in eating solid foods. The sugary taste of the protein powder can backfire and may put your child at risk of avoiding healthy foods altogether.

How Much Protein Is Recommended?

Research states that between 10 and 30 percent of your child’s calories should come from protein. To fulfil this, two servings of dairy and two servings of protein will suffice.

Choosing A Protein Powder

Always speak to your doctor before giving your child additional supplements.

A few things to remember when it comes to giving children protein supplements include giving them protein powder specifically designed for children – adults and children do not have the same nutritional needs. This means that you should always check the amount of protein that the supplement is claiming to give your child. The sugar content also needs to be considered, as well as the use of artificial sweeteners that are not always the healthiest options.

You need to stick within the recommended daily allowance to prevent too much protein in your child’s system. The adage of less is more comes to play here so rather give your child less as opposed to too much.

Make An Informed Decision

When it comes to your child’s nutritional needs, speaking to your paediatrician should be on the top of your list. There are alternative options you can try before reaching for additional supplements. The verdict is that your child can consume protein powder, but the real question we should be asking is “Is this even necessary?”. If not, then you’re better off avoiding it.

Contact Trifocus Fitness Academy

Want to learn more about the proper nutrition needed for children? If you do then you need to study our Nutrition for Children Course. For more information, please follow this link.

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What Foods Should You Eat For Endurance And Performance?

Bronwen — Mon, 28 Sep 2020 05:05:56 +0000

When it comes to athletic performance, certain nutritional requirements to ensure optimal performance and endurance. If you’re exercising for over two hours a day, you need to fuel your body to promote performance and recovery. The timing of what you consume can make or break your performance, so make sure that you keep an eye on what you’re consuming and when.

Let’s take a look at some of the ways to determine your nutritional needs while exercising.

Sports Nutrition: The Basics

You need to understand the fundaments of nutrition in order to assist your body to maintain your endurance. How do different food groups keep our muscles energised and prevent fatigue?

The main source of fuel is carbohydrates, especially when it comes to high-intensity workouts. Our body’s fat stores can also fuel our exercise but have proven to be more beneficial when it comes to low-intensity workouts for extended periods of time, i.e., endurance training. Of course, we cannot forget the protein. Protein maintains and repairs muscles and bodily tissue, although it isn’t really known for helping muscles contract and expand during exercise.

Our glycogen stores can also fuel our exercise but are used up quickly during high-intensity workout sessions. It requires constant replenishment to maintain performance and prevent burnout and fatigue. You can also maintain your performance by consuming easily digestible carbohydrates.

What To Eat And How Much?

Your nutritional needs will depend on your training, exercise intensity and your overall body condition. According to the American College of Sports Medicine, athletes should consume 3060 grams of carbohydrates while training.

No two people will have the same refuelling preferences while training. You may find that you prefer nibbling throughout the session while someone else in your training group eats one big snack that’s able to fuel their session. It necessitates trial and error in order to figure out what best fits your needs.

From food combinations to timings, you need to figure out how best to maintain your performance.
Research the available drinks, bars, snacks and gels as well as the recommended dosages and timings that go with each option. This will assist you in planning and timing your refuelling style.

Recommended Refuelling Options

470ml sports drink packed with carbohydrates
Fruit juice
Bananas and apples
Honey
Energy bars containing 30 grams of carbohydrates
½ whole wheat bagel
Fruit yoghurt
250ml chocolate milk

Optimal Hydration

An easy way to help you determine your hydration needs is to weigh yourself before and after you exercise. Take the difference in kilograms and times it by 450 millilitres to determine the amount of liquid needed to keep you hydrated. You could need to repeat this a couple of time to determine the average. Training conditions, as well as the weather, can also affect your hydration.

There is a simple way in order to verify your hydration after your workout and that is by the colour of your urine as the darker it is, the more dehydrated you are. Ideally, you want your urine to be diluted and as light as possible.

To stay on top of hydration, these guidelines provide a good starting point:

Two hours before your workout, try to drink a litre of water.
While exercising, try to drink 250 millilitres for every 15 minutes spent exercising.
After exercising, drink about a litre for every 450 grams lost.

Take the time to determine your nutritional needs, especially if you are taking part in endurance training sessions or races. The proper balance will maintain your performance, endurance and ensure that you are able to perform to the best of your ability.

Contact Trifocus Fitness Academy

If you want to know all that there is to know about sports nutrition, then you need to do our Sports Nutrition Diploma. For more information, please follow this link.

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What Are The Health Gains Of Goji Berries? Find out in this article.

Bronwen — Mon, 28 Sep 2020 05:00:56 +0000

These Chinese native berries are superfruits packed with antioxidants and are able to reduce the effects of ageing. Research has found that ingesting these berries can increase brain activity, fight cancer, treat diabetes and promote overall wellness.

10 Benefits Of Eating Goji Berries

Treating diabetes: Goji berries have been found to lower blood sugar levels as they contain polysaccharides. These berries have also been found to assist in treating type 2 diabetes.

Fighting cancer: Treatment has been found to be more effective when patients consume goji berries as they contain physalin. The polysaccharides present in the fruit are also known to result in cancer cell death., more particularly when it comes to cancer of the prostate, stomach and colon.

Weight loss: The high calorie, high nutrient make up of goji berries can supplement a weight loss plan and diet. Their low glycemic index reduces sugar cravings and promotes weight loss while their fibre content will help keep you fuller for longer and increased energy released throughout the day.

Blood pressure regulation: For centuries, goji berries have been used in Chinese medications to regulate blood pressure levels and prevent disease that may arise as a result of irregular blood pressure levels. The polysaccharides that they contain is said to be anti-hypertensive.

Improve eyesight: Goji berries are rich in the antioxidant zeaxanthin that are beneficial to the eyes as they prevent damage due to UV exposure as well as other forms of oxidative stress. It is also a natural alternative to treating glaucoma.

Improve lung health: When used for a month, goji berries have been found to reduce lung inflammation and promote white blood cell development and activity. It can also assist in treating asthma.

Promote sexual health: Research has found that consuming goji berries can increase testosterone levels in men and can work as a remedy for erectile dysfunction.

Fight depression: Goji berries contain vitamins C and B as well as fibre and manganese, which have been found to increase energy and improve mood. Traditional Chinese medications have used these berries to treat anxiety, depression and other mood disorders.

Liver detox: When used in conjunction with Ganoderma and liquorice, goji berries can be used to perform liver cleanses. Not only is it beneficial to the liver and kidneys, but it also promotes vitality and strength. In some instances, it can be utilised to treat kidney stones, but you should speak to your doctor before doing so.

Pain management: The anti-inflammatory properties of goji berries can assist in reducing muscle and joint pain.

This is in no way a complete list of the benefits of goji berries, nor does it guarantee that everyone will experience the same success when consuming goji berries. If you are taking goji berries to mitigate symptoms of illnesses and disorders, please consult your doctor to ensure that it will be able to meet your expectations and not interact with any of the medication which you are currently taking. If you suffer from allergies, it is advised that you stay away from goji berries until you are able to get the green light from your doctor.

Contact Trifocus Fitness Academy

Our Specialised Nutrition Course will teach you all that you need to know about the health benefits of different foods. For more information about this nutrition course, please follow this link.

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What Are The Nutritional Benefits Of The Karela Leaf?

Bronwen — Thu, 03 Sep 2020 05:05:19 +0000

Bitter melon, or Goya, is usually used for helpful health reasons. Bitter melon is sometimes referred to as bitter gourd, Karela, or Balsam Pear. The melon has a very bitter taste, but it is a useful food. Bitter melon is frequently added to stir-fry’s, or may be eaten stuffed. It may also be included in the diet as a supplement. In order to receive the full health benefits, find and cook the melon regularly.

Just like the vegetable, the leaf of the karela plant has equal nutritious benefits. They are known for a plethora of health-benefiting properties. They are loaded with:

Vitamin C,
Vitamin A,
Antioxidants, among others/

Karela leaves include hypoglycaemic properties that work medicinally in order to treat a variety of ailments, especially diabetes and high blood sugar. These leaves also protect our body from fluctuations, which is the root cause of modern lifestyle diseases. The leaves have antiviral, anti-microbial properties and are extremely effective for infectious diseases.

Here are some of the added nutritious benefits of Karela:

Karela is said to have two time the calcium levels of spinach and beta-carotene that is found in broccoli. These contents are abundant in antioxidants and anti-inflammatory properties which can help your battle different diseases.
Karela can reduce bad cholesterol and your risks of suffering from heart illnesses such as strokes.
It improves respiratory health and assts your skin with glowing. This is because the Karela plan contains anti-ageing properties that make you look younger, as we’ve mentioned above.
If you’re suffering from constipation then this is the best natural remedy for that. You can eliminate the bitterness from this vegetable through adding some salt to it and keeping it aside for 10 minutes.
Karela is the very best natural weight loss food which you can add to your fitness diet. This is as this vegetable consists of low numbers of calories, fat and carbohydrates.
This bitter vegetable reduces your hunger and keeps you full most frequently. This also aids in consuming the correct nutrition that is needed to curb your hunger for a couple of hours.
If you’re suffering from acne, itchiness, rashes or any skin allergy, you need to eat karela as this will aid in better skin.
Karela is a-must-add food for fitness enthusiasts.

Karela is a fruit which is in the gourd family with a unique look and flavour. It’s not only rich in a number of important nutrients but also linked to many health benefits, plus increased blood sugar control as well as cholesterol levels. Note that women who are pregnant, or on specific medications, — specifically blood sugar-lowering medications — should speak with their health-care provider before eating high amounts or taking supplements. Still, in moderation, Karela makes for a flavourful, nutritious, and easy addition to a healthy, well-rounded diet.

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What Are The Nutritional Benefits Of Barley Tea?

Bronwen — Thu, 03 Sep 2020 05:00:49 +0000

The aroma of a freshly brewed cup of barley tea is something that we should all experience at least once in our lifetime! However, if you form the habit of drinking barley tea on a regular basis you’ll get something much more than the incredible aroma — you’ll get great health!

Roasted barley tea has been drunk in Asian countries for hundreds of years. Touted as a healthier alternative to coffee, and having more nutritional benefits, it delivers both flavour and nutrition. Proponents of this type of tea say that it settles blood sugar levels, stimulates fat loss and enhances a person’s digestion.

People who are interested in drinks with therapeutic properties may be fascinated by roasted barley tea, which is known in Japanese as mugicha or in Korean as boricha. Barley tea is available in the following formats:

Loose grains,
Tea bags, or
Ready-made tea drinks.

Barley tea may be enjoyed warm or as a cold beverage. In Japan, people prefer to have it chilled as a summer cooler.

What Goes Into Barley Tea?

The main ingredient in barley tea is, of course, roasted barley. Barley is a whole grain which is grown around the world and is popular with healthy-eaters because of its high fibre content as well as its mild taste. The grain is simple to use in recipes and is used to produce bread and cereal. Barley is also fermented and utilised in the production of some alcoholic drinks such as beer as well as distilled beverages.

The flavour of barley tea is frequently described as light and nutty. However, some Korean tea makers include roasted corn in their recipe in order to boost sweetness. When corn is added, the tea is called oksusu bori cha.

What Are The Health Benefits Of Barley Tea?

Roasted barley tea possesses high antioxidant levels. It’s also a great source of vitamin A, vitamin C, selenium, phytonutrients in addition to tryptophan. Lignans as well as other antioxidants in this drink fight oxidative stress, which is a significant contributing factor to ageing. These nutrients also provide protection against cellular damage, repair your hormonal balance and lessen the risk of heart disease.

Owing to its antibacterial properties, roasted barley tea helps to ward off infections. Vitamin C, which is one of its key nutrients, boosts immune function and keeps your skin looking young by boosting collagen levels. Vitamin A protects eyesight and slows down ageing.

Barley tea is especially beneficial when you have a common cold or flu. It can alleviate your symptoms and accelerate healing. It’s also utilised as a natural antacid, assisting with heartburn, nausea and indigestion. As barley tea boasts large doses of iron, potassium, niacin and folic acid, it’s perfect for pregnant women. Ferulic acid, which is an essential nutrient in barley, may inhibit tumour growth.

Some individuals drink roasted barley tea in order to lower their cholesterol levels, avoid tooth decay or enhance prostate health. Others think that it’s an outstanding sleep aid because of its high tryptophan content.

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What Is The Role Of Protein In Sports Nutrition?

Bronwen — Wed, 02 Sep 2020 05:05:20 +0000

One hears a lot about sports nutrition and protein. And although it is true that a number of athletes – who participate in strenuous exercise – may have a somewhat heightened need to get some quality protein in their diet, it may not be so much as you may think.

No matter if you’re running sprints, swimming long distances or lifting weights, athletes consume more energy than the average person. This means that their bodies need additional nutrients in order to recover from intensive physical activity. Protein plays an essential role in an athlete’s eating plan as it assists with repairing and strengthening muscle tissue. High-protein diets are popular among athletes and especially those who are seeking a leaner, more defined physique.

Technical expertise, as well as training, are the cornerstones of improving athletic performance, however, good sports nutrition is equally crucial for athletic success. Over the 20 years or so, our knowledge of the important role that dietary protein plays in building muscle and recovery has grown vastly. We now know that it is not merely the quantity of protein consumed, but also the quality of that protein and when we consume it that dictates muscle health and function.

Where Does Energy Come From?

All the energy that we need in order to maintain our body and mind, in addition to the fuel to help us exercise, comes from the:

Foods we eat, and
Fluids we drink.

To determine the correct amount of calories, and nutrients to consume, it’s useful to contemplate how we utilise our energy stores on a daily basis and broken replace energy accordingly. It’s also useful to understand the main groupings of nutrients in the typical diet.

The macronutrients our bodies need the most are broken down into three main categories:

Protein
Carbohydrates
Fats

Each of these categories of food is important for health. In addition, everyone needs to consume foods from each food group. The ratios in which we have to consume these foods, however, is often the topic of debate, especially when it comes to athletes.

Endurance Athletes Need Protein

Endurance athletes tend to concentrate on carbohydrate intake and pay little, if any, attention to protein. As a consequence, protein shortage appears often among endurance athletes with its unavoidable negative effects on performance and health. Serious endurance athletes do require substantial amounts of protein which is far above the normal adult RDA. This is because maintenance, repair, and growth of lean muscle mass all rely on it as well as optimum immune system functioning.

Low dietary protein prolongs recovery time, triggers muscle weakness, and inhibits the immune system. Chronic protein shortage will cancel the positive effects of your workouts. Instead, you will become prone to fatigue, lethargy, anaemia, and possibly even more severe disorders. Athletes with over training syndrome typically have a protein deficiency.

Athletes fall into a somewhat different category than the characteristic non-exerciser. An athlete uses protein mainly to repair and rebuild muscle that is broken down during exercise and to help optimise carbohydrate storage in the form of glycogen. Protein isn’t an ideal supplier of fuel for exercise but can be utilised when the diet lacks sufficient carbohydrates. This is detrimental, though, because if used for fuel, there isn’t sufficient available to repair and rebuild body tissues, among them muscle.

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The Ultimate Nutrition Guide For Cyclists

Bronwen — Wed, 02 Sep 2020 05:00:53 +0000

When you exercise, it is necessary for you to fuel your body correctly in order to support the activity. However, there’s so much info out there about sports nutrition that it’s easy to get confused. Knowing what your body loves to consume while cycling is an important basic to learn – some can survive completely on energy gels and drinks, while others can only stomach actual food such as biscuits, sandwiches or fruit.

Good sports nutrition could be the difference between a strong day in the saddle or seeing others fly by you. This part of nutrition really is subjective and characteristically follows a method of trial and error, or at the very least having thoughts about how you normally fuel yourself in order to perform at your best.

The Risk Of Bad Sports Nutrition

Turning up to a cycling event second-guessing what you can and cannot endure is a risk that could leave you suffering from regrets and a long slow bike ride to the finish. However, it’s not just on the bike that you should take note of your eating habits.

The significance of keeping up a healthy lifestyle in conjunction with your fitness routine is key to ensuring that you’re benefitting from the exercise you’re doing and the body needs a combination of all nutrients to be able to maintain a healthy lifestyle.

Your body needs a certain amount of carbohydrates, fat and protein just to remain alive. The body stores energy from foods and then converts it in a number of different ways. Certain types of fuel give your muscles an instant increase in the amount of energy that you are feeling when you start cycling and your adrenaline kicks in. Other types are stored for use when your body truly needs them.

Why Carbohydrates Are Necessary For Cyclists

Carbohydrates are vital for giving cyclists energy. Sugars and starches rapidly break down into glucose. Your body may almost instantly utilise this glucose for energy, or it may be stored as glycogen and transformed back to glucose as your body requires it.

Your muscles store up glycogen and turn it into energy as it’s required. However, there’s just so much that your muscles are able to keep at a time. Research has revealed that the more glycogen you have stored within your muscles, the more time you can exercise ahead of you hitting a wall.

After you’ve burned off the glycogen that is present in your muscles, your body uses the glucose that’s flowing through your bloodstream. If you proceed to work out without refuelling, you can experience a dip in blood sugar levels. This can leave you utterly exhausted and weak. It’s just as important to replace your glycogen stores after working out as it is to keep them level while you cycle.

Keeping weight down is a key objective for every serious road cyclist however that doesn’t mean you have to not eat – or make yourself unhappy. In fact, the biggest mistake a cyclist can make is to go out on a fasted ride for hours where they have had nothing to eat. Not only will you lose fat, but then you’ll also lose muscle, too. And that’s the worst scenario when you’re trying to increase your power to weight ratio.

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Why You Should Add Vitamin B-rich Foods to Your Diet to Boost Your Immune System

Bronwen — Wed, 19 Aug 2020 05:05:49 +0000

Staying healthy and boosting your immune system does not happen by chance. Including enough vitamins and minerals in your diet can help you to build a healthy body and protect it against infections in the long term.

In today’s world, with the ease of processed food and convenient, fast food, we often do not eat enough vitamin-rich vegetables and fruits. We need to be looking at the foods that we eat and making sure that we are getting the vitamins that we need. In particular, it is suggested that B-vitamins play an important role in maintaining and boosting your immune system. Therefore, we should be including more of them in our diet.

What are B Vitamins?

There are eight B vitamins, namely B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin). While all of these different vitamins have different functions in the body, they all have a general effect on your body’s ability to produce energy and create molecules. Except for B12, we cannot store B-vitamins in our bodies for long periods of time and therefore we have to eat foods that contain them to see the benefits. Foods that are high in B vitamins include salmon, leafy greens, liver, eggs, black beans, lentils, meat, and milk.

Why B Vitamins?

There are many advantages to including more B vitamins into your diet in terms of maintaining your health and immune system as you age. Here are just a few:

Vitamin B12 is important for nerve function, red blood cells, and producing DNA.
Vitamin B6 is vital for brain development and works to maintain the immune system and your central nervous system.
A deficiency in Vitamin B9 can negatively affect your mood and is associated with depression.
B vitamins are also associated with boosting your metabolism.
Studies suggest that a proper intake of B vitamins can lower your risk of strokes.
Vitamin B2, in particular, helps your body break down carbohydrates, fats, and proteins to help you metabolise your foods.
B2 can also prevent migraines, carpal tunnel syndrome, and cataracts, as well as help to prevent muscle cramps.
B5 helps to produce and maintain healthy hormone levels in the body.
Vitamin B6 can help with a reduced risk of heart disease and metabolising amino acids.
Vitamin B12 can help you to avoid anaemia and helps with building healthy blood and nerve cells.

These facts barely scrape the surface of the advantages of taking in enough B vitamins. By including enough of them into your diet, you can maintain healthy muscles, bones, and nerves, as well as boosting your overall health. B vitamins not only improve and maintain your general health but help to boost your immune system – helping you to stay healthier for longer.

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Why Vegan Diets May Promote Healthy Ageing

Bronwen — Wed, 19 Aug 2020 05:00:34 +0000

You have probably heard people preaching the benefits of a vegan diet for a while now. While you are likely to understand how it can help you to reduce your carbon footprint or stop the harming of animals, there is another big benefit to cutting animal products out of your diet.

A new study from the Journal of the American College of Nutrition suggests that plant-based diets may also promote healthy ageing. This means that potentially a small change to your diet could mean that you will stay healthier for longer, avoid dangerous health risks, and continue to feel healthy and happy as you age. So, how can eating more plants and less red meat help you to age better?

Reduce the Risks

One of the biggest risks for people today when it comes to ageing well and staying healthy is their diet. The high consumption of red and processed meats, when combined with low consumption of vegetables and whole grains can contribute to many health conditions such as obesity, heart disease, and metabolic syndrome. While ageing in general increases the risk of chronic diseases, there is evidence to suggest that eating a balanced diet can reduce these risks.

The study noted that eating a plant-based diet, in particular, could drastically reduce your risk of developing type 2 diabetes, cancer, and heart disease, by potentially up to 50%. It also reduced the risk of developing Alzheimer’s disease and coronary heart disease.

Simple Change, Big Reward

While it can be daunting to cut all animal products from your diet, in today’s world there are many alternatives for your favourite foods that are almost indiscernible from the original (although you should not rely too heavily on processed substitutes). It is a simple switch to begin adding more vegetables, grains, legumes, nuts, and fruits in your diet – particularly when the potential gains are so great. Vegan diets (when correctly curated) can still provide you with good sources of protein, high levels of vitamins and minerals that support muscles and bones, and enough energy to support your daily activities.

As we age, our bodies require higher levels of nutrients, but often need fewer calories to maintain energy during daily activities. A vegan diet can provide a healthy, hearty, and nutrient-dense source of energy that can help to sustain our body as it begins to age. Eating vegan will also help to prevent cognitive decline and reduce the risk of harmful health conditions in the future. It is not difficult to make the change to a vegan diet, but it should be done correctly to ensure that it contains enough protein and the right vitamins to support one’s body.

If you are thinking of changing your diet, you should consult your doctor before making any drastic changes.

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Why Nutrition Is A Must For Athletic Success

Bronwen — Tue, 18 Aug 2020 05:05:20 +0000

When we think about athletic success, we often jump straight to exercising and working out a lot in order to get better. However, what you need to be thinking about more than anything is your nutrition. While putting in the hours in the gym or on the sports field is important, fuelling your body correctly – or incorrectly – can have a huge impact on your success.

There is no one perfect diet that is right for every person, but due to the physical strain that exercise places on the body you need to consume a balanced diet with the correct proportions of carbohydrates, proteins as well as fats. Your diet must also include necessary amounts of vitamins and minerals that will help your body to function at an optimal level.

You are also required to ensure that you are drinking enough water to avoid cramping, fatigue, and dehydration. If you eat a sensible as well as nutritious diet your body, you will able to work out for longer and it will give your muscles the necessary fuel to repair and grow.

Carbohydrates

When you consume carbohydrates, your body breaks them down into glucose, which is stored in the body as glycogen. During exercise, this is converted back into glucose and your body used this as energy to support your workout. Your ability to workout for prolonged periods of time and to perform workouts of a vigorous-intensity is all dependant on the stores of energy that you have in your body. Therefore, if your workouts or sport requires intense performance or endurance, carbohydrates should be an important part of your diet.

Protein

Protein does not contribute as much to your diet in terms of providing a store of energy, but it is important in other ways. When you eat protein, your body breaks it down into amino acids, which are used to build tissues, enzymes, and hormones in the body. For athletes, in particular, proteins are important for their ability to assist with muscle building and repair after a workout. This is important for repairing micro-tears in muscles that occur from strenuous exercise and will allow you to recover much quicker. Vegetarian athletes should make sure to pay attention to their protein intake and ensure that they are taking in enough in their diet.

Fat

Like carbohydrates, fats are an essential source of energy for athletes. The body’s ability to break down fat relies on the length and intensity of the exercise, as it will use the more accessible carbohydrates first. If you are working out for long periods of time and at a high-intensity level, you will be able to break down and use fats stored in the body with more ease. While we often see fats as negative, they are an important source of fatty acids and vitamins (such as vitamins A as well as D) and should not be ignored.

By creating a balanced diet that is tailored to your needs, and by ensuring that you are staying hydrated and taking in enough vitamins and minerals, you will be able to improve your athletic abilities. Nutritional needs vary depending on your sport and your workouts of choice, but it is a crucial part of training if done correctly will help you to succeed.

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The World’s Best and Worst Foods to Eat in order to Lower Cholesterol

Bronwen — Tue, 18 Aug 2020 05:00:30 +0000

Cholesterol is something that we often misunderstand, due to a lot of misinformation over the last decade about how bad ‘cholesterol’ in general is for us. However, there are essentially two types of cholesterol – the good and the bad – and the diet to aim for is one which will reduce your bad cholesterol while increasing the good. So, what type of foods must you be eating in order to do just that?

What Is Cholesterol?

Cholesterol comes in two types, namely high-density lipoprotein (HDL), which is known as the ‘good cholesterol’, and low-density lipoprotein (LDL) or ‘bad cholesterol’. LDL is what clogs up your arteries and can lead to dangerous health problems such as heart disease. HDL instead, can help to clear the LDL from your body by moving it out of your bloodstream and then into your liver, where it can be broken down and removed from the body.

The Worst Foods

If you are attempting to reduce your LDL cholesterol levels there are several food groups that you should restrict or avoid as much as possible. In general you should try to limit the amount of saturated fats in your diet, which are usually found in foods like full-fat dairy products like full-fat milk and yoghurt, fatty meats like pork ribs, and fried foods. You should also avoid foods heavy in trans fats, which are man-made fats that you find in foods such as pastries, donuts, baked goods, and non-dairy creamers.

In general, if you are looking to lower your cholesterol the worst foods come in the form of convenience – like takeaways, prepackaged foods, processed foods, and fast food. It is best to avoid quick and easy meals that will be high in saturated and trans fats and try to eat more balanced meals made up of whole foods.

The Best Foods

To help break down LDL and improve your HDL levels you can eat foods that are rich in fibre in addition to low in saturated fats. It is recommended that you replace butter or lard with vegetable oils like sunflower or canola oil in order to reduce your fat intake. Increasing the fibre in your diet is a powerful way to lower cholesterol and is easy to do, as soluble fibre can be found in many accessible foods such as; oats and oat-based cereals, bran and barley, beans, aubergine, and fresh fruit and vegetables.

Using soybean products, such as tofu and soy milk, has also been shown to reduce levels of LDL in the body. Lastly, eating more fatty fish such as mackerel, tuna, and salmon instead of red meat have also shown to be effective in reducing LDL, thanks to the high levels of omega-3 oils found in these fish that help to break down cholesterol.

Therefore, when it comes to lowering your cholesterol it is all about balancing out your good and bad cholesterol. While small amounts of foods containing HDL, such as full-fat dairy products and fast food, are okay sometimes, you should make sure to limit your intake. It is also important to balance these occasional treats with a diet that is rich in good cholesterol that will help your body to break down the bad stuff, by eating a lot of soluble fibre and avoiding saturated fats.

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Low Carb vs Low-Fat Diets — Which One Is Best for Weight Loss?

Bronwen — Mon, 17 Aug 2020 05:05:10 +0000

Low carb or low fat – it is the seemingly eternal question that seems to be bouncing around the nutrition community. It seems as though each couple of months a new version of one or other of these diets starts to surface online and we see beautiful recipes and interesting snack ideas that could make us want to give it a go. However, we do not appear to have a definitive answer about which one is best when it comes down to losing weight and then keeping the weight off. Here is our investigation into which diet is best:

The Argument For Low Carb

The main argument for a diet low in carbohydrates works on the principle that our body breaks down refined carbohydrates very quickly and converts them into sugar, leaving you with mood swings, energy spikes and lulls, and a feeling of hunger soon after eating. By lowing your carbohydrate intake, you will begin to burn the fat stored in your body for energy instead, allowing you to lose weight quickly. One study suggests that people who follow low-carb diets tend to burn more calories during the day than those on higher-carb diets, but results were inconclusive as to the weight loss differences.

The Argument For Low Fat

This side of the argument says that fatty foods like butter and meat should be avoided in order to lose weight because, for one thing, fat has more calories than carbohydrates and protein. Fats help us to absorb certain nutrients and do help with the feeling of fullness, but they are also associated with increased cholesterol and weight gain. By eating a low-fat diet, you will be using your daily calorie intake for more nutritious foods that are more filling but less calorie-dense, thereby allowing you to lose weight much more easily.

The Conclusion?

It probably does not matter. In a recent study at the Stanford University School of Medicine, over 600 people were studied for a year in two groups; one who ate a low carb diet and the other a low-fat diet. After the full year, those in the low-fat group had lost an average of 5.3kg, while the low carb group had lost an average of 6kg. As you can see, there is not much difference at all between the groups. However, both groups managed to improve in other health areas such as body fat percentage, blood pressure, waist circumference, and BMI – which shows that both diets worked in some capacity, though this may be because both groups were asked to reduce their intake of processed foods and added sugar. A diet that is balanced is the most crucial thing when it comes to weight loss, and all of our bodies react in a different way to different diets and foods. Therefore, the conclusion is that you should probably try whichever one you think you will enjoy the most, and the one that you think you will be able to stick to the most.

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How To Eat To Build Muscle

Bronwen — Mon, 17 Aug 2020 05:00:06 +0000

There are so many advantages to developing muscle, from strengthening your bones and improving your joint health, to just looking good and feeling strong. But if you are serious about building muscle it is going to take more than a good strength training exercise routine – you need to pay attention to your nutrition. It would help if you ate enough to fuel your body through your workout as well as eating the right food to allow you to recover from workouts and build muscle. So, here are our tips for how to eat right in order to build muscle.

Eat Enough

One of the most crucial activities to do is to make sure that you are eating enough total calories every day. The major error that people make when attempting to build muscle is not to eat enough to fuel their workouts. When you do not eat enough calories, then during a workout, your body will run out of calories to burn and will start to break down muscle instead. Therefore, you should ensure that you are eating a little more calories than you would need to maintain your body if you want to see results.

Hydration is Key

Your muscles are made up of almost 80% water, so staying hydrated is incredibly important for maintaining and building muscle. Make sure to remain hydrated before and during your workouts to avoid muscle fatigue that will stop you from reaching your goals.

Protein, Protein, Protein

You have perhaps heard this one before, but do not underestimate the importance of protein for building muscle. Your body is breaking down protein into amino acids, which are very important for building and repairing muscle tissue. Finding a good balance of protein sources is important, and do not overlook plant-based options as they often contain fibre as an added bonus. However, please do not overdo it. There is no proof to show that eating extra protein will build more muscles – try to stick to a balanced diet that will support your exercise journey.

Pre and Post Workout Nutrition

Eating a balanced diet is important and balance does not just refer to the food groups – it is also about eating throughout the day in balanced portions. Fuelling your body with enough carbohydrates and protein to complete a workout is just as important as eating another balanced meal of carbs and protein after you have finished working out. It is about making sure that your body has enough fuel and has the time to break it down properly. This is particularly important in terms of protein, and it is suggested that you spread your protein intake out over the whole day, instead of having it all in one meal, as this allows your body to break it down better.

In conclusion, to build muscle, you need to be eating for that process. Ensure that you are eating enough to maintain your body throughout a workout as well as during recovery. Drink sufficient water to stay hydrated and don’t skip meals, and you will be able to see the results of your hard work.

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Why Do High-dose Fish Oil Supplements Speed Up Exercise Recovery?

Bronwen — Thu, 06 Aug 2020 05:05:35 +0000

Most of us know that taking fish oil supplements such as omega-3s can help to improve your heart and brain health, but there is evidence to suggest that they might also be useful for exercise recovery. Studies show that everyone should be taking a daily dose of omega-3s, whether or not you have any cardiovascular problems. For athletes, it could be even more important and could change the way that your body responds to exercise.

What Do Fish Oil Supplements Do?

Omega-3 oils, when taken regularly, can help to prevent cardiovascular events (such as heart attacks) in the long term as well as lower the risk of further problems if you have experienced heart problems before.

They also help reduce your triglyceride levels (fats in the blood), and this can help lower your risk of heart attacks, heart disease as well as strokes. Regular intake can also help to keep your arteries clear, which allows for improved and efficient blood flow through the body and the muscles.

How Fish Oils Help With General Fitness

Increased Reaction Time and Performance

Studies have shown that athletes who began using fish oil supplements saw dramatic improvements to their reaction times in sport within only a few weeks. Participants also reported that workouts started to feel less difficult and changed their perception about their ability to perform better.

Increased Endurance

Omega-3s help to reduce your heart rate and heart health. This can help to decrease the amount of oxygen which your body needs to support itself under stress. This means that your body can perform more physical activity while using less energy, so allowing you to massively improve your endurance.

Build Muscle, Burn Fat

Omega-3s and fish oils have been shown to improve the body’s muscle-building response, helping you increase your lean body mass faster. In addition, there is also evidence to indicate that daily supplements might help you to burn fat faster.

How Can Fish Oils Help With Recovery

While fish oils have been shown to help with exercise in general, the most significant area of improvement, reported in several studies, was in athlete’s recovery. After you exercise, your muscles have microscopic tears from the strain that they have been under during your workout. These tears are normal and when they heal it will help your muscles to become stronger.

Omega-3s and fish oils are a fantastic natural anti-inflammatory, and they will speed up the rate at which your muscles heal. They also increase a process known as protein synthesis, which allows your muscles to transform the protein that you eat into muscle protein in the body. Lastly, daily omega-3 intake can help to improve the muscle aches that come with heavy exercise and will help you to get back to training quicker.

Therefore, fish oils and omega-3s are a great way to supplement your diet and improve your fitness. They will allow you to get more out of your workouts, improve your general health, and assist with speeding up the time it takes for you to recover from exercise.

Contact Trifocus Fitness Academy

If you would like to become a nutritionist then you should really have a look at our Specialised Nutrition Course. For more information, please follow this link.

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Does Intermittent Fasting Enhance Endurance?

Bronwen — Thu, 06 Aug 2020 05:00:48 +0000

We are all aware that good nutrition, as well as regular meals, are an important part of improving your workouts and getting the most out of exercise, but recently there has been a rise in support for fasting instead. While this might seem counterintuitive, hear us out, because intermittent fasting might be just the thing to take your workouts to another level.

What is Intermittent Fasting?

Intermittent fasting is when you limit your food intake to a specific time period during the day. Remember that this does not suggest that you don’t eat at all, or that you necessarily eat less. It is more about eating within a specific window of time during the day.

The idea is that by eating within that window, instead of spreading it out throughout the entire day, you can have a daily period of fasting while still meeting your nutritional goals. Fasting has long been known to have health benefits and intermittent fasting works to fit fasting around a modern schedule and allowing you to still eat properly.

How Long Should You Fast For?

Intermitting fasting works in a few different ways. One is known as the 5:2 fast, which allows for five days a week of normal calorie intake and two days of vastly reduced intake. Another way is to fast every other day while eating normally on the alternate days.

Possibly the most popular and, as some argue, the healthiest way is the 16:8 fast. This works on the principle of 16 hours of fasting a day with an eight-hour period in which you can eat. This sounds like a long time to not eat, but most people take advantage of sleep and fast overnight, only eating again at lunch time. In general, it is thought that by reducing the time in which you can eat you will eat less calories overall, though this is not always the case.

How Can This Help With Exercise and Endurance?

While fasting your body acts differently to when it is fed, and this can affect your workouts.

When in a fasted state, your body needs to use energy more efficiently as it does not have a large store of energy from food. Fasting will also activate your sympathetic nervous system (or the fight-or-flight response), which increases your heart rate and slows digestion. By fasting you can also change your body’s insulin resistance as it learns to manage your blood sugar due to longer times spend without constant food intake. The combination of these bodily responses means that your body will breakdown fat for energy so that you can metabolise fat better instead of relying on recent food intake for energy.

Fasting is essentially slowly improving your bodily functions. By giving your digestive system time to repair and recover, improving your body’s ability to break down fat, and increasing your ability to use energy properly. You will be able to improve your endurance when it comes to exercise. You body’s responses are improved and it works better under stress, allowing you to workout for longer with more intensity than before.

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Why nutrition is the best medicine

Bronwen — Tue, 28 Jul 2020 05:05:28 +0000

The significance of good nutrition can never be overemphasised, especially now. A balanced diet aids in developing a healthy immune system to fight off infections.

There is no quick cure, special food, supplement or immune booster that can prevent you from contracting an infection– not even vitamin cocktails, drips or injections. However, the consistent intake of a balanced diet will strengthen and support your immune system. The minerals and vitamins that are especially important for good health are copper; folic acid; iron; selenium; zinc; pyridoxine, vitamins B₁₂, A, C and D.

What you need to include in your day-to-day diet

Remember that there are six food groups we need to include in our daily diet: starches; fruits; vegetables; dairy; protein; and healthy fats. It is essential to change the kinds of foods from each group daily. Try to limit take away meals to once or twice monthly.

Make starchy foods the foundation of most meals. Take a fist-sized amount of cooked starch per meal and opt for whole wheat options. Aim for three to five portions of vegetables daily and two to four fruits. These are packed with vitamin A, C and folic acid, as well as phytochemicals that support the immune system. Choose those that stay fresh longer like apples; pineapples; citrus fruits; carrots; turnips; onions; garlic and ginger.

Good sources of vitamin B₁₂ and iron

Most nutritional products derived from animals are good sources of vitamin B₁₂and iron. Long-life milk, maas and yoghurt stay fresh longer than fresh milk. Skim milk powder or evaporated milk are also good options. Try to eat fish at least thrice a week like tinned tuna, pilchards or sardines. Include the bones – a good source of calcium. Eggs contain all the amino acids your body needs for repairing itself when injured or attacked. Boiled or scrambled eggs are best.

Beans, peas, lentils, peanuts and soy are good, economical sources of low-fat protein and fibre. Try to have a vegetarian meal at least once a week.

Water intake is essential, especially if you are fighting a cold or the flu. Aim for two litres daily and keep your water bottle nearby to remind you. Salt dehydrates you – use it sparingly.

Use fat and oil sparingly

Limit using fat and oil when cooking. Use healthier options in small amounts, e.g. olives, avocado, nuts.

Your liver detoxifies your body and drinking alcohol puts unnecessary strain on it. Choose healthy snacks (e.g. fruit, yoghurt) and drinks (e.g. sugar-free beverages, fat-free milk), rather than sugary foods. Choose a teaspoon of honey in hot water with some lemon juice for a sore throat.

Remember, health is wealth. Look after yourself so that it will also be possible for you to help others when necessary. Avoid smoking and exercise regularly. Have a healthy sleep cycle and minimise your exposure to stress.

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The nutritional benefits of figs

Bronwen — Tue, 28 Jul 2020 05:00:21 +0000

Did you know that every time you eat a fig, you are actually eating a collection of tiny blossoms, which turn into seeds upon ripening? Figs are one of the oldest-known fruits in history and have many health as well as nutritional benefits.

Nutritional content

If portion-controlled, figs can fit into any nutritious meal plan. One medium-sized fresh fig (50g) contains about 9g of carbohydrates and 180kJ (43 kcal) of energy. It is comparatively low in protein and fat-free, but an excellent source of fibre (3g) – ideal for treating constipation and irritable bowel syndrome. A dried fig contains about 1g of fibre, which is higher than any other dried or fresh fruit (even dates), making them an ideal snack (much better than chocolate). For adults, the daily recommended fibre intake is 28g for men and 25 g for women. For children, it is 5g plus their age.

Due to a fig’s high fibre content, it has a moderate glycaemic index, which means that it won’t spike your blood sugar rapidly. This is advantageous for persons with diabetes. Fig leaves have also been seen to lower insulin requirements in diabetes.

High fibre intake has been linked to a reduced risk for breast cancer. Fibre can also make you feel full, which can lead to weight loss due to eating less. So if you’re worried about your weight, you can tuck into your figs guilt-free!

Figs contain moderate amounts of thiamine, pantothenic acid, pyridoxine, copper, manganese, magnesium, potassium; and small amounts of riboflavin, niacin, folate, vitamin C, vitamin K, calcium, iron, phosphorus and zinc. Fig leaves can lower triglycerides (a type of cholesterol) and inhibit the growth of specific cancer cells.

The pyridoxine in figs helps with serotonin production, which boosts your mood. It also helps with immunity, brain development and forming red blood cells. Magnesium regulates blood sugar, blood pressure and immune function. Calcium promotes bone health and research has shown a link between fig consumption and lowered osteoporosis occurrence. Zinc and iron encourage hair growth and prevent hair loss, and also help with immunity.

Benefits of the antioxidants and phytochemicals

Apart from the vitamins, minerals, and carbohydrates, figs also contain antioxidants and phytochemicals (the darker figs contain more). Antioxidants may help prevent or minimise damage to cells throughout the body, leading to slowing the ageing process and lessening damage to organs. The anti-inflammatory properties lower the risk for heart disease; high blood pressure; diabetes; Alzheimer’s disease; Parkinson’s disease; and eye diseases (e.g. cataracts and macular degeneration). They show anti-cancer properties, enhance immune function, and may improve memory.

CAUTION

After seeing all the benefits of figs above, you surely must be keen to try some—however, a few words of caution. Eating excessive amounts of figs have a laxative effect. Keep your intake moderate when you have Wilson’s disease or use anticoagulants (Warfarin). Avoid them if you have kidney disease. If you are allergic to latex, avoid figs. Avoid eating fig skins, which can cause burning or itching of the mouth and tongue.

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What is the nutritional value of polenta?

Bronwen — Mon, 20 Jul 2020 05:05:18 +0000

While most of us have heard of polenta or seen it on the shelves in our local supermarkets, it is not usually a staple in many people’s pantries. However, you might decide to start including it in your diet once you hear some of the nutritional value and benefits this versatile food has to offer!

What Is Polenta?

Once considered peasant food, or a cheap and basic offering, polenta is becoming more and more prevalent in recipes and restaurants. Often, this is because it has been overlooked in the past as an alternative to other grains such as rice or quinoa. While it appears to be simply cooked cornmeal, it has a surprising amount of versatility as well as a variety of nutritional benefits. To cook with, polenta can be eaten hot or cold, served as a side with seasoning, used as a base to serve meats and vegetables or left to firm up before frying or grilling. It is usually very affordable and cooks quickly to create an easy and delicious dish.

Nutritional Benefits

Full and Healthy

Polenta contains a healthy amount of carbohydrates, protein, and fibre. Fibre is essential for helping the digestive system to function correctly and promotes healthy gut bacteria. As it contains complex carbohydrates, polenta is a healthy way to stay fuller for longer as the carbohydrates are broken down slowly and do not cause your sugar levels to spike.

Low Fat and Low Calorie

As polenta is naturally low in fat, it is a healthy option for those who are aiming to reduce their saturated fat intake. It should be highlighted that, in this case, the polenta should be made with water or broth instead of milk, and without adding cheese or butter, as this will counteract the benefits. Polenta is also a low-calorie option for those who are looking to stay healthy or lose weight as it contains around 70 calories per 100g of cooked polenta.

Gluten-Free

Unlike many other sources of natural fibre, like wheat and couscous, polenta is usually gluten-free. This makes it a superb alternative for those with a gluten sensitivity or celiac disease to expand their healthy food options (Note: additives to some polenta may affect whether the product is gluten-free and therefore those with a gluten sensitivity should always check the ingredients).

Essential Minerals and Vitamins

Polenta also contains several essential minerals such as iron, magnesium, and zinc in small amounts. To get the most out of the cornmeal consider looking for whole-grain polenta as this means that the grain has been kept intact, thereby retaining higher nutritional value. Polenta is also a source of Vitamin A, which is essential for assisting in heart, lung, and kidney function.

Polenta might not be the most well-known dish, but this versatile grain can be a great way to change up your diet and enjoy something different and healthy!

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What is optimal nutrition for eye health?

Bronwen — Mon, 20 Jul 2020 05:00:17 +0000

Most of us take our eyesight for granted, even those who wear glasses on a daily basis! When we are shopping for food or planning meals, we might consider what foods are good for our digestive system or our heart health, but we rarely think about what foods might help maintain our eye health. However, maybe we should – as in today’s technology-heavy world of screens and bright lights, our eyes suffer from a lot of strain.

Our eyes are also very susceptible to something known as oxidative stress, which occurs when the body cannot correctly counteract free radicals which are unstable molecules that can break down healthy tissue in the body. One of the main ways to counteract oxidative stress is to provide your body with essential nutrients, minerals and antioxidants to help to prevent further stress and damage. Therefore, taking some time to include some foods that will benefit your eye health is an essential part of maintaining your eye health in the long run. But what nutrients should you be considering for proper eye health?

Vitamin C

Evidence suggests that Vitamin C can play an essential role in improving and maintaining eye health. In the eye, there is a clear liquid called the aqueous humour, which nourishes the lens and carries nutrients to the structures of the eye. It has an extremely high concentration of Vitamin C and it is thought that a deficiency in this vitamin can lead to worsening eye health and may be a contributing factor in the development of cataracts. Vitamin C can be found in fruits and vegetables such as broccoli, bell peppers, and citrus fruits.

Omega 3 Fatty Acids

Omega-3 are thought to assist with vision development in childhood and the continual retinal function throughout your life. They are also suggested to help those who suffer from dry eyes by improving the formation of tear fluid, as well as helping to prevent other eye diseases in the long run, for example, diabetic retinopathy. Omega-3 fatty acids can found in fatty fish such as tuna, salmon, mackerel, and sardines as well in nuts such as walnuts and Brazil nuts.

Vitamin A

Vitamin A is considered to be essential to maintaining your photoreceptors, which are the cells in your eyes that sense light and is thought to help to reduce your risk of eye infections. A vitamin A deficiency is believed to contribute to night blindness and dry eyes, among other conditions. Vitamin A can be found in animal products such as liver, eggs, and milk, as well as vegetables like kale, carrots, and sweet potatoes.

A balanced diet with a lot of nutrient-dense foods is the best way to ensure that your body can maintain your eye health. Try to incorporate foods which are high in Vitamin C, Vitamin A, and Omega-3 fatty acids in order to give your eyes the best chance of performing correctly.

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What are the Nutritional Benefits of Duck Eggs?

Bronwen — Fri, 17 Jul 2020 05:05:47 +0000

You have probably heard that eggs are a great and inexpensive way to take in high-quality protein and vitamins. Eggs are a standard item in most shopping carts and can be used in a variety of ways in many dishes, but have you thought about the animal that they come from? While chicken eggs are the standard option for most of us, another egg deserves a little more attention – the duck egg. Duck eggs are becoming a more popular choice for those in the know because they offer a wide range of health benefits and, also, could be the healthier option when it comes to your morning scramble. So what are the benefits of choosing duck over chicken?

Benefits of choosing duck eggs

Low Calorie, High Reward

A duck egg contains around 130 calories per average-sized (70g) egg, so they are nothing to worry about if you are concentrated on your diet. In comparison to chicken eggs, they are a little more calorie-heavy, but they are rich in omega fatty acids that keep you fuller for longer.

Nutrient-Rich

Duck eggs are also filled with essential nutrients, particularly vitamin B12, selenium, and choline.

Vitamin B12 is vital for healthy red blood cells and a well functioning nervous system. Having low levels of B12 may also result in memory and balance problems, as well as fatigue. Duck eggs provide over 60% of the recommended amount of Vitamin B12 that you need in a day, which is virtually five times the amount that is provided in a regular chicken egg!

Selenium is an essential mineral that plays a critical role for your body’s processes, particularly your metabolism and your thyroid function. It helps to prevent cell damage, is good for your heart health, and boosts your immune system, amongst many other health benefits. Duck eggs help to provide at least a third of your recommended daily amount of selenium, so choosing a duck egg scramble in the morning might be a good idea!

Choline is another essential nutrient for your body that assists in many bodily functions. It is a nutrient that most people have a mild deficiency of, and therefore increasing your intake can have an extremely positive effect on your body. It helps with cell maintenance, improves metabolism, and plays an essential role in assisting your nervous system. It is also very important for brain development and has been shown to improve memory.

Enhance and Improve

Duck eggs have also been shown to improve your body’s ability to absorb calcium. Duck egg whites include peptides that enhance and improve the way that your body absorbs calcium, assisting your body to get the most out of this essential mineral that is important for muscle function and the health of your bones and teeth.

Aside from all the health benefits, duck eggs provide a different experience, with a slightly different taste, creamier texture, and are great for cooking with due to their larger yolks and higher protein content. Their thick shells ensure that they last longer, so even you are not a frequent egg eater they won’t go off sitting in your fridge. While it could seem strange at first to pick an egg, not from the trusty chicken, the health benefits speak for themselves. Duck eggs can help provide a healthy portion of protein and essential nutrients while improving your bodily functions and boosting your metabolism – and they taste great!

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What are the nutritional benefits of cashew nuts?

Bronwen — Fri, 17 Jul 2020 05:00:19 +0000

Nuts are always a great option when it comes to a healthy snack, and the humble cashew is no different. Cashews can be eaten as a snack, added to a variety of dishes, such as curries, and even used in vegan dishes as a dairy replacement to create a creamy texture. However, they are more than just a tasty addition to any diet, they provide a variety of health benefits as well. Here are five nutritional benefits of adding cashews to your diet:

Five nutritional benefits of cashews

Rich In Nutrients

Cashews contain a variety of nutrients, including Vitamin C and B, as well as iron, magnesium, copper, and zinc. Some of these nutrients, such as magnesium and zinc, are ones that we tend to lack in our normal diets and cashews can, therefore, help to boost your intake. Cashews also provide almost all of the recommended amount of copper that you should be intaking daily. Copper helps to boost the function of your immune system and assist with healthy brain development.

Heart Healthy

Cashews are a source of monounsaturated fats – the good kind of fats that are associated with heart health. Monounsaturated fats are essential fatty acids that are thought to help maintain healthy cholesterol.

Protein Rich

While most nuts are great sources of protein, cashews are one of the best ways to increase your protein intake in a healthy way. One ounce (28g) of cashews (which is about 16 to 18 nuts) provides about 5g of protein. This, combined with their low calorie content makes them a great snack for those looking for a healthy, low calorie high protein option.

Antioxidant Powerhouse

Cashews, like most nuts, are high in antioxidants that are helpful for improving your bodily functions by neutralising molecules known as free radicals. Free radicals are unstable molecules in the body that can cause inflammation and muscle damage.

Weight Watching Assistants

Some research suggests that a nut-rich diet may help you to lose weight. In studies people who included in nuts as a regular snack showed better weight-loss results than those who did not include nuts in their diet. It is thought that because nuts, particularly cashews, are high in fibre so they will keep you full, but low in calories.

Full of heart-healthy fats, high fibre, and protein cashews provide a range of nutritional benefits and are therefore a great choice for healthy snacking and for including in a variety of dishes.

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All You Need to Know About Figs

Bronwen — Thu, 16 Jul 2020 04:05:05 +0000

Bright, juicy, and fresh, figs are a popular snack and versatile cooking ingredient. Fresh or dried, they are always tasty, but have you ever wondered about the benefits they can have for your health? Well, apart from being delicious figs are packed with health benefits and essential nutrients!

What Are Figs?

First things first, figs are the fruit of the ficus tree and have a fresh, sweet flavour. They can be eaten fresh, cooked within a variety of dishes, and eaten dried. Fresh figs should usually be eaten soon after purchase as they perish quickly, while dried figs can be stored for much longer.

Nutritional Benefits of Figs

Figs contain a variety of nutrients, but the amounts of these do depend on whether they are fresh or dried. If you are looking to eat them as part of a healthy diet, fresh figs are lower in calories and natural sugar. When dried, the natural sugar becomes concentrated and the figs will have a higher sugar as well as calorie content.

Figs are high in natural soluble fibre, which helps to promote a feeling of fullness after eating as well as helping with digestive health. It is often used as a treatment for digestive problems such as constipation and is also considered to be a probiotic, which supports the healthy bacteria in your gut.

They also contain many nutrients such as copper, vitamin B6, and calcium – all of which are important for your body’s health. Copper is essential for energy production and helps to boost your metabolism. Vitamin B6 helps your body to break down and create proteins and is thought to be crucial for brain health. Calcium is vital for bone density and figs, in particular, may help you to absorb more. Most of us consume too much sodium and this can hinder our body’s ability to process calcium. Still, figs are also high in potassium, which is thought to counteract some of the effects that a high-sodium diet can have.

Potential Risk

Figs are delicious and when they are touted as a natural remedy for digestive issues or as a healthy snack, it can be easy to overindulge. However, if you eat excessive amounts, they can have a laxative effect or cause other digestive issues. Figs should also be avoided or eaten in tiny quantities by those who take blood-thinning medications as they are high in Vitamin-K and this can cause these medications to be less effective.

Overall, they are a versatile food that can be eaten fresh or dried as part of a balanced diet. Full of fibre and healthy natural sugar, they will help support your digestive health and provide you will essential nutrients to improve your bodily functions.

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How can good nutrition help with mental health?

Bronwen — Thu, 16 Jul 2020 04:00:19 +0000

Eating a healthy and balanced diet is something that we associate with our bodily health. However, what we often overlook is how important it is to put effort into our mental health and stability. Having a healthy mind is just as important as being physically fit, but unfortunately, we usually put our mental struggles on the back burner. Luckily, research suggests that you might be able to work on both your physical and mental health at the same time, by eating a balanced, nutritious diet that supports not just your bodily functions but your mental state too.

Why Is This Important?

If you think of your body as a machine, your brain is the engine that runs the whole project – it is continuously working and therefore needs fuel to keep functioning correctly. If you were only to feed a machine poor-quality, cheap fuel it will eventually start to perform poorly and slow down.

The food that we eat is our fuel and therefore, what we eat has an immediate effect on the way that our body works. If you only eat low-quality fuel, your body will start to feel the effects. In terms of food, this means eating a lot of processed foods and a diet high in refined sugars. These foods do not just have an effect on your physical health, as studies show that there is a correlation between this kind of diet and mood disorders. Therefore, it is crucial to make sure that you are getting the right type of nutrition regularly.

How A Bad Diet Makes You Feel

A diet that consists of a lot of processed foods and refined sugar is unhealthy for many reasons, but when it comes to affecting your mood, it can have a drastic effect.

Serotonin is a neurotransmitter in your body that regulates your sleep, appetite, and moods. Therefore, any disruption to the production and cycle of serotonin in your body will have a significant impact on the way that you feel. Interestingly, serotonin is mainly produced in the gastrointestinal tract, which is also the site of millions of nerve cells. This means that the health of your digestive system has a direct link to your emotions. Processed foods and foods high in refined sugar can cause inflammation in your digestive system, which will cause you discomfort, and this, in turn, will affect your mood and energy levels.

How A Good Diet Can Help

In terms of creating a healthy diet to help with your mental health, it is simple – unprocessed, nutrient-rich, low in refined sugar, and fresh vegetables.

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Why do people practise intermittent fasting?

Bronwen — Tue, 23 Jun 2020 05:05:29 +0000

Many religions practise fasting at certain times of the year as a spiritual and physical cleanse. But the question is, what is intermittent fasting and how does it work?

Have you ever eaten your breakfast late or only eaten twice a day? Then you were following an intermittent fasting pattern, without knowing it! Intermittent fasting is not a specific diet, it is just a rearranged time pattern of eating.

Just as humans have different eating patterns, so there are different intermittent fasting patterns. Most patterns will lead to energy restriction, because you are reducing the amounts of times you eat, keeping portion sizes of meals the same as before.

There are two fundamental variants of intermittent fasting, namely time-restricted feeding and alternate-day fasting.

Fundamental variants of intermittent fasting

Time-restricted feeding

With time-restricted feeding, there is a window of a few hours in the day where you are allowed to eat. The rest of the day you can only drink water.

There are three different patterns of time distribution. You can either fast for 16, 18 or 20 hours. The remaining hours will then be for your meals (i.e. 8, 6 or 4 hours). Most of the fasting period can be planned around night-time, close to bedtime, to avoid disrupting your circadian rhythms.

Physically active people following time-restricted feeding patterns reported weight reduction while maintaining muscle mass, which led to athletes achieving their desired body mass for a sporting event.

Alternate-day fasting

For alternate-day fasting, you fast a few days a week, and eat the other days in a 5:2 or 4:3 ratio, where you pick 2 or 3 days of the week to fast and the other 4 or 5 days you eat normally. You can either fast in the days consecutively or you can separate them during the week. During fasting days you may still consume about 25% of your normal energy needs (400 to 600 kcal). In contrast with religious fasting, people will not be allowed to consume anything on fasting days.

Alternate-day fasting is associated with reducing belly fat and fat around your internal organs as well as reducing LDL cholesterol. Intermittent fasting may reduce atherosclerosis (a risk factor in heart disease) and lower inflammation blood values (e.g. Interleukin-6, homocysteine, and C-reactive protein).

A beneficial effect was also seen in lowering blood pressure. Statistically significant improvements in blood sugar control were found in overweight or obese pre-menopausal women who were following a 5:2 eating pattern. Reduced insulin requirements without weight loss were found in men with pre-diabetes.

Beware of intermittent fasting under these circumstances

Intermittent fasting can be beneficial in certain circumstances, bearing in mind that you make healthy food choices and practise portion control and ensure that you drink enough fluids. There are some risks, however.

People may experience low blood sugar, malnutrition, vitamin and mineral deficiencies, dehydration, headaches and mood swings. It needs to be practised with caution under the supervision of a health-care professional (doctor and/or nutritionist), especially in people who suffer from a disease such as diabetes, hypertension, heart disease. It is not safe for pregnant as well as lactating women, young children, underweight people, frail older adults, people with immunodeficiencies, hormonal imbalances or eating disorders.

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Five reasons to add flaxseed to your diet

Bronwen — Tue, 23 Jun 2020 05:00:52 +0000

Flaxseed, also known as linseed, is the seed of the flax plant, which is used for linen, linseed oil and as a food source. It is incredibly good for you and this means that you should really consider including it as part of your diet.

Inflammation

Flaxseed contains a cornucopia of nutrients; most importantly the omega-3 fatty acid called alpha linolenic acid (ALA), which our bodies convert to eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). These nutrients are known for their inflammation fighting properties, which can assist people with arthritis and auto-immune diseases (e.g. diabetes and multiple sclerosis). In obese people with a body-mass-index (BMI) greater than 30, flaxseed supplementation reduces inflammatory blood markers (C-reactive protein) slightly.

Heart health

Flaxseed is the best dietary source of lignans, which our intestinal bacteria break down into phytoestrogens. Lignans may play a role in the prevention of oestrogen-associated cancers (e.g. breast and ovarian), osteoporosis, and heart disease.

Lignan-rich diets – containing whole grains, nuts, seeds, legumes, fruit and vegetables – have been consistently associated with a lessened risk of heart disease. By routinely adding flaxseed or its derivatives to your usual diet, for at least 12 weeks, you may reduce both your total cholesterol and LDL cholesterol. The benefits are greater in women and in those with high cholesterol.

Digestive health

Flaxseed is also high in both soluble fibre (which helps in lowering cholesterol) and insoluble fibre (which helps for constipation). Ten grams of flaxseed contains one gram of soluble fibre and three grams of insoluble fibre. We need to consume about 27g of fibre from foods per day.

Weight loss

Consuming more than 30 g of flaxseed daily for more than 12 weeks can help with weight loss and lower your waist circumference if your BMI is greater than 27.

Blood pressure

By eating flaxseed routinely, you can achieve a small reduction in your blood pressure over 12 weeks.

BONUS – vegetarians/vegans

Flaxseed is especially rich in vitamin B1 (thiamine), minerals (magnesium, phosphorus) and electrolytes (potassium). It is a good alternative food source for vegetarians and vegans since it has the same omega 3 fatty acid beneficial effects as fish oil. It is also a good source of vegetable protein.

How to prepare flaxseeds

Flaxseeds can be ground into a flour/meal or pressed into oil, which can then be incorporated as a functional food ingredient into baked foods, juices, milk and dairy products, muffins, dried pasta products, macaroni and meat products.

A word of caution: don’t go overboard with using flaxseed. More than 45 to 50g per day may increase stool frequency or cause diarrhoea. It also contains an ingredient that prevents absorption of vitamin B6 (pyridoxine) which may need to be supplemented. Its high-fat content causes products containing flaxseed to go rancid quickly, which can shorten storage time. Always refrigerate it in a sealed container.

Avoid flaxseed if you are on radiation therapy for cancer. Be very cautious of flaxseed if you have a sesame seed allergy. Avoid eating the whole seeds if you have diverticulosis as it can cause infection. Be careful of the amount you eat when you are on anti-coagulants (e.g. warfarin) – it can increase bleeding.

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What Food Should You Include in your Diet as you Age?

Bronwen — Thu, 18 Jun 2020 05:05:05 +0000

As we get older, many of us turn to various ‘anti-ageing’ creams, supplements, and pills but there is not much, if any, evidence that any of these can truly make a difference in stopping the signs of ageing. In truth, the best way to feel better about getting older is to take care of your body throughout your life by staying active, taking care of your mental health, and eating healthily. However, while eating well sounds simple there is often contention about what exactly it means to be healthy and which foods are actually good for you. Therefore, it can be hard to know what you should be eating and what might help you feel better as you age.

The Unavoidable Consequences of Ageing

When it comes to getting older the one thing that we cannot control is natural bodily changes. These include such things as:

Gradual muscle deterioration, and
A decline in metabolic rate.

When your metabolic rate decreases it can put you at risk of chronic diseases and weight gain as you need fewer calories to maintain your body weight. This can hinder you in other areas of your life. Other problems can include softer teeth, which can inhibit your ability to eat certain foods, a change in taste and smell, chronic digestive issues, and a lessened ability to absorb nutrients.

Therefore, as you age you will need to look at your diet and make sure that you are getting the correct nutrients in order to support your body and avoid problems in the future.

So, what foods are helpful to eat as you age?

Omega-3 Fatty Acids

Foods which are rich in omega-3 fatty acids, such as fish (e.g. salmon, tuna) and nuts (e.g. walnuts, chia seeds) can help with improving focus and may help with decreasing the risk of Alzheimer’s disease.

Fruit and Vegetables

Try to mix up your usual vegetable choices and choose a variety of fresh foods. In particular dark, leafy greens such as spinach, broccoli, and kale are rich in antioxidants and vitamin K. This can help with bone strength and helps with reducing inflammation. Other foods that are rich in antioxidants include almonds, blueberries, tomatoes, and bell peppers.

Lots of Protein

Due to the slow deterioration of muscles and other pressures of ageing, getting adequate protein in your diet is very important for maintaining and repairing muscle. As with fruit and vegetables, it can be great for both your physical and mental health to include a variety of protein sources. Choose from high-quality sources of protein such as chicken, lentils and other legumes, eggs, or low-fat dairy products.

Water

Staying hydrated is very important and is a part of the diet that is often overlooked. Make sure that you keep your fluid intake high and ensure that a large percentage of your hydration comes from water or other non-diuretics such as non-caffeinated drinks.

In conclusion, the best foods to include in your diet as you age are those that will support you and keep your body as healthy as possible for as long as possible. Eating fresh and varied foods that provide you with antioxidants and vitamins, while staying hydrated is the best thing which you can do to maintain your body as you get older.

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What is the difference between a ‘diet’ and an ‘eating plan’?

Bronwen — Tue, 02 Jun 2020 05:05:47 +0000

The difference between a diet and an eating plan is quite big. A diet is a collection of food and drink that a person consumes from day to day, whereas an eating plan specifies the different meals that a person eats at certain times of the day and in certain amounts.

Different diets the world over

There is a vast amount of different diets that can be found the world over.

Each culture on Earth has their own traditional diet:

The Americans are famous for their hamburgers and fries,
Mexicans have tacos, nachos and borritos,
Germans have eisbein and sauerkraut, and
The French eat frog legs and snails.

Right here at home, in South Africa, we also have a great variety of diets depending on our culture, from phutu pap to mopani worms, braai meat and koeksisters. But everyone’s eating plans will look similar, because these types of plans won’t specify a certain food. They will focus more on food groups:

Imagine a colouring picture. The outline of the picture is the eating plan and each person colours it in a different way.
The outlines of the different food groups stay the same, but the colours differ.

Working out an eating plan

If a nutritionist works out an eating plan for you, she will distribute the carbohydrates evenly throughout the day to keep your blood glucose levels even. The types of carbohydrates you can eat is up to you to select from a list. This list is called an exchange list.

This lists all the different items in each food group and shows serving sizes which contain equal nutritional contents. For example, for starch exchanges, the serving size of one slice of bread contains the same amounts of carbohydrates, protein and fat as half a cup of cooked rice or half a cup of cooked mealie meal. It can also be equal to half a cup of cooked potato or pumpkin since these vegetables also contain starch in high amounts.

As we said, the nutrient content for carbohydrates, protein and fat – the energy sources and building blocks of the human body – are comparable in each food group, but each food item contains different amounts of vitamins and minerals. That’s why it is important to include a variety of foods in your diet so that the meals do not become monotonous or exclude certain nutrients.

The importance of certain types of foods

For a diet and eating plan to be balanced, always include starches, meat or eggs, dairy products, fruit, vegetables and unsaturated fats daily. You can also include nuts, seeds and legumes. Distribute these different food groups evenly throughout the day according to the amounts that your body needs. A woman will need about six starch servings daily, whereas a man will need about seven.

Always distribute these evenly throughout the day, e.g. two servings each at breakfast, lunch and supper. Other average recommended servings are three fruit, two vegetables, three dairy, one hand palm-size protein, and limited use of fats.

Distribute all of these throughout the day in an eating plan and select which foods to eat from each group – those which are culturally acceptable to you. This ensures that you can maintain a balanced diet which is individualised. The best person to ask for help would be a nutritionist.

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What is a good balanced diet for women?

Bronwen — Mon, 01 Jun 2020 05:05:27 +0000

Everyone needs to consume three major sources of energy, in their diet, daily: carbohydrates, protein and fat. Of these, carbohydrates should form the main source of total energy (45-65%), then fat (15-30%) and lastly protein (10-35%). Don’t forget about vitamins and minerals – they are also necessary for a healthy body. The required amounts are scientifically set out by the daily reference intake (DRI) standards. The nutritional information on food packaging will show how much of each nutrient it contains compared to the DRIs.

Why women need less energy in their diets?

We know that women are generally smaller than men and, therefore, will need less energy per day. The amount will vary depending on age and lifestyle, and whether she is pregnant or breastfeeding.

The average energy for sedentary women is approximately 8 000kJ, and 11 100kJ for active women. When a woman is pregnant or, alternatively is breastfeeding, she will need about an additional 1 000 to 1 600kJ per day. However, regardless of a woman’s condition, if she consumes more energy than her body needs, she will gain weight and vice versa.

What women should focus on eating?

Women should focus on good sources of calcium daily to prevent osteoporosis in later life. Good sources of calcium are dairy products and sardines with the bones included. Calcium in vegetables is not easily absorbed. If you cannot obtain enough calcium from your diet, consider taking a calcium carbonate supplement that provides 1 000-1 300 mg/day.

Try to eat three fruits and one cup of cooked vegetables daily. Eat them with skins as far as possible to meet your requirement of 25g of fibre a day. If you are planning to fall pregnant or are breastfeeding take extra folic acid (400-600μg) daily.

Iron is important for women during childbearing age. Menstruation contributes to a substantial amount of iron loss through bleeding and during pregnancy, it fills up a foetus’s iron stores needed for the first six months of life. If you can’t eat enough iron-rich sources (meats), take a chelated supplement containing 18-27μg.

Why omega 3s are important?

Omega 3 fatty acids are also important. Good food sources are fish and olive oil or supplements.

A good guideline to follow when you are dishing up a cooked meal is to dish a hand-palm-sized amount of protein, two handfuls of vegetables, and a fist-sized amount of starch or starchy vegetables. Also refrain from using more than a thumb-tip amount of oil or fat during food preparation, No deep fat frying.

Take off all visible fat and skin from meats before cooking. Refrain from adding sugar or butter to already sweet starchy vegetables (e.g. pumpkin). Keep in mind that you need to run for half an hour or walk for an hour to burn off the amount of energy in a chocolate bar! Alcohol also contributes to energy. Limit your intake to one alcoholic beverage a day (1 glass of wine or 1 beer/cider or 1 tot of hard liquor).

So, yes, we can have a slice of cake, in one hand only, occasionally as a treat, and as long as it stays part of a balanced diet.

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What is a Paleo diet?

Bronwen — Mon, 01 Jun 2020 05:00:02 +0000

Have you ever heard people speak about the Paleolithic era? That was the era when our ancestors still hunted and gathered fruits and vegetables from their surroundings; the time before agriculture and livestock. Our ancestors were also much more active then and they lived in a much harsher environment.

The paleo diet is based on this time of human existence, 10 000 years ago, when things were much different. Animals were not yet domesticated, so there was no milk in our ancestors’ diets, neither any other dairy products.

They also travelled quite a bit, so they ate what was available in their immediate surroundings. Fishing was much easier than hunting, which was a dangerous and exhausting exercise. Their preservation methods for meats were very basic since salt and sugar did not exist for them.

They preferred to gorge themselves on wild meat after each hunt instead of carrying it with them as they moved. Luckily, wild meat was lower in fat than the meat from our current domesticated animals. They had little access to grains; only when they came upon wild growing corn or wheat. Access to beans, lentils and peas was limited, and they had no way of extracting oil from coconuts, so coconut oil did not exist either.

The Paleo diet in the 21^st century

So how likely and sustainable is the type of diet today? Ironically, the food items which were freely available during our ancestors’ time are now on average more expensive to obtain and consume than today’s average diet and it is a challenge to sustain this diet in the long term.

Although this diet focuses on fruits and vegetables and high-biological value protein, rather than processed foods, it fails to meet current scientific nutrient recommendations and also excludes whole food groups.

The low intake of grains in this diet does not provide for enough essential nutrients (carbohydrates and B vitamins), fibre and fuel for good bacteria in our gut. More fruit and vegetables together with increased amounts of protein may help control blood sugar and prevent Type 2 diabetes, but this diet’s fat and protein intake exceeds scientific recommendations, whilst falling short for carbohydrates, legumes and dairy. Thus it is deficient of important vitamins and minerals, as well as fibre, which plays a significant role in reducing your risk for heart disease, cancer, diabetes, and other diseases.

What are the benefits of a paleo diet?

It is argued that the paleo diet improves blood pressure, cholesterol and triglycerides. However, this effect is due to the weight loss caused by this diet and not necessarily by the diet itself. There are just not enough good quality studies to promote a Paleo diet as advantageous at this stage. Also remember that our ancestors were much more active than we are nowadays, so this needs to be included in your lifestyle changes. It is also important to rather see an expert, like a nutritionist, when you plan to make a significant change to your diet. He or she will assess you as an individual, your food intake and medical history, which will lead to a personalised nutrition plan that will suit your lifestyle and preferences.

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Why a Mediterranean diet is better than other diets

Bronwen — Fri, 29 May 2020 05:05:52 +0000

What do the Italians, Greeks, Spaniards and Frenchmen all have in common? They all follow a similar diet, called the Mediterranean diet, which emphasises healthy fats found in, e.g., olive oil, nuts and seeds. They also eat plenty of fruit, vegetables, bean and whole grains; and moderate amounts of fish, chicken, eggs, and dairy. They are good with portion control and limit intake of red meat and sweets. Wine also features prominently, in moderation, especially during mealtimes, which are positive and social occasions. There is also regular physical activity in their daily routines.

Compared to a Westernised diet, the Mediterranean diet has been shown to protect against heart disease, increase lifespan and promote healthy ageing. It also supports healthy weight loss – people who changed over to this diet maintained their weight loss over an extended period. They also had less chronic diseases (e.g. diabetes, high blood pressure, cancer, Parkinson’s) as they got older.

How to switch to a Mediterranean diet

To change over to a Mediterranean diet, make fruits, vegetables, beans and whole grains the basis of your meals. These are good sources of vitamins, minerals, phytochemicals and fibre. When cooking pasta, add vegetables instead of meat to make it more plant-based. Incorporate beans and lentils when you make salads or add it to brown rice and barley. And don’t forget about the whole olives!

Limit red meat to a few times a month. To reduce intake of saturated fat, have chicken instead. Always remove the skin and fat from chicken and choose the white (drier) meat portions. Improve your intake of omega 3 fatty acids by opting for fish at least twice a week. Fish is ideal for quick meals, like pasta and shrimp marinara or couscous with tuna or sardines. For variety, you can also use eggs in small amounts. Control your portion sizes of all proteins to a hand palm-sized amount.

Avoid frying foods and use olive oil for cooking and baking or as a salad dressing. Make your salads interesting by tossing in some pine nuts and slivers of almonds, and don’t skimp on the avocado. You can also add nuts to your green beans or cooked spinach.

What snacks can I have on a Mediterranean diet?

For snacks, you can make small amounts of trail mix with dried fruits, whole oats, nuts and seeds. Make hummus by pureeing chickpeas, garlic, lemon juice and sesame seeds together, or add tzatziki to your dips and sandwiches. Have low-fat yoghurts and cheeses in moderate amounts daily for good bone health.

Limit your intake of sweets to a few small portions a week only. Rather snack on fruit or have it as part of a dessert (e.g. baked cinnamon apples/pears with low-fat custard). Don’t forget to use plenty of herbs and spices, since they add interesting flavours and aromas to your meals, whilst also reducing the amount of salt you need to use when cooking.

Make sure you have some kind of physical exertion daily. Go for a brisk walk, do some gardening, clean the house or take a bicycle ride. Drink plenty of water throughout the day. Limit sugary drinks to once a week or less.

Remember the Mediterraneans encourage being social, so do eat your meals with your family or friends where at all possible and eat at the dinner table versus watching television. Although you are allowed to have wine with your meal, limit your intake to one glass for women and two glasses for men. Bottoms up and enjoy!

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What are the principles of a keto diet?

Bronwen — Fri, 29 May 2020 05:00:56 +0000

The ketogenic diet (or keto diet) was originally devised to treat children with severe epilepsy. Because of its restrictive nature, these children need to see a registered dietitian regularly to check compliance, proper growth and seizure symptoms.

Ketogenic diets focus on meat, fish, eggs, dairy fat (including butter, cream and cheese), plant-based fats, avocado, nuts, seeds and non-starchy vegetables. They exclude starches (cereals, grains, rice), starchy vegetables (potatoes, corn, beetroot, peas, pumpkin, etc.), milk, fruit, beans and legumes.

A comparison between keto and non-keto diets

In comparison, a balanced non-ketogenic diet consists of:

45 to 65% carbohydrates (250g on 2000 kcal);
10 to 35% protein; and
20 to 35% fat, but limiting saturated and trans fats.

However, as we can see, ketogenic diets limit carbohydrate intake and promote moderate amounts of protein and high amounts of fat. Because of this, the ketogenic diet is also more expensive and more difficult to maintain.

The process in a carbohydrate-rich diet

In a carbohydrate-rich diet, carbohydrates are broken down into glucose and stored as glycogen in the body to use as energy when needed. Without enough carbohydrates for energy, the body breaks down glycogen stores first (which leads to water loss), and only thereafter metabolizes fat (into ketones). With a ketogenic diet, however, the body has to function on ketones. A depleted glycogen store makes workouts difficult and less effective as your muscles function better on glucose.

Keto diets argue for weight loss, because they allegedly reduce appetite, increase body fat usage, reduce body fat storage; and increase metabolism. However, weight loss is because of water loss due to the glycogen and muscle breakdown.

This diet is difficult to maintain as it is not a long-term weight loss solution. You will gain all the weight back when you stop. You also can’t cherry-pick which part of the diet you want to follow, e.g. you cannot just add “bulletproof” coffee to your normal diet and call it “keto”. Also, when you follow a high-fat diet, you don’t necessarily burn body fat, even though you may show ketone production since your body burns the fat you eat first before it touches your fat stores.

The side effects of a keto diet

This diet has side effects such as:

Dehydration
Fatigue
Depression
Irritability
Nausea
Constipation
Diarrhoea
Headache
Insomnia
Muscle cramps
Kidney damage.

There will be nutrient deficiencies of fibre; B vitamins; phytochemicals; calcium; vitamins A, C, D, K; folate,; selenium; magnesium; zinc; phosphorus; iron; essential fatty acids and probiotics. Taking a vitamin-mineral supplement is a good idea. A keto diet is unsafe for people with gout, diabetes, eating disorders or problems with their kidneys, pancreas, liver or gallbladder, and people with a family history of high cholesterol or osteoporosis.

If you do choose to follow this challenging diet, avoid constipation by eating low-carb veggies like kale, spinach, cabbage, mushrooms, green beans and green bell peppers.

In the long run, however, the best diet will be the one you can stick to for years. It seems that perhaps following a balanced diet, inclusive of all food groups, is easier, cheaper and safer whilst focusing more on portion control and a good helping of exercise can also lead to weight loss that stays off.

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Can drinking too much water be bad for you?

Bronwen — Tue, 28 Apr 2020 05:00:15 +0000

We’ve all heard the saying: “too much of a good thing…” but how much is too much water and is that bad for you?

Water is life and about half of your body consists of water. Water does many important functions in the body. It forms a large component of our blood, urine, sweat, and stomach juices. Our brains are mostly made of water. In addition, fat and all nerve impulses travel with the help of water.

We lose water on a daily basis

Our bodies lose water every day through normal bodily functions like sweating, breathing and urinating. When you exercise, you sweat more and breathe harder. Believe it or not, you can lose up to a litre of water during an hour of running! We lose even more water when things go wrong in the body, like when we have a fever, or during a bout of diarrhoea or vomiting.

Our bodies tell us when we need to replenish our water supply by creating thirst. However, sometimes we do our bodies a disservice by drinking fluids that are not necessarily the best option to rehydrate, like: coffee, cola and other fizzy cold drinks.

If we vomit or have diarrhoea we cannot just take in water alone to replenish the fluids we have lost. We also need to put back the electrolytes and glucose. The easiest way to do this at home is to take a glass of clean, safe water and then add a teaspoon of sugar to it and a pinch of salt. Mix well and take small sips of this mixture over an extended period of time. You can also make this drink when you’ve run out of sports drinks (like Energade or Powerade) during or after an exercise session. Flavour it with sugar-free flavouring or add some lemon juice.

Our bodies regulate water levels

Our bodies are cleverer than we think that they are and they try to keep the water levels balanced as much as possible. However, they can only get rid of extra water at a certain pace. If you take in more water than your body can excrete through urine, it will try to get rid of it another way by inducing vomiting. If that doesn’t work your body will swell up as it tries to divert the water out of your blood and into cells to keep you alive. Therefore, drinking too much water can be life-threatening, especially if you already have a compromised heart or kidneys.

Drinking too many energy drinks that contain caffeine can also be harmful since caffeine retains water and increases your heartbeat, which then raises your blood pressure. Energy drinks may contain other stimulants as well, like guarana, which can aggravate heart palpitations. Drinking too many energy drinks can damage your kidneys since they cannot get rid of all the additives fast enough.

The general rule is to drink approximately 2 litres of water or fluids a day, which is about the same as 8 glasses of water. Try to make the source of water mainly normal filtered or tap water, with rooibos or herbal tea as a close second. Try and avoid cola drinks or other caffeinated beverages like coffee or energy drinks as these could end up dehydrating you badly.

Maintaining good nutrition is an incredibly important part of maintaining good health which is why it’s essential to be clued up on good nutritional principles.

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Why is too much sodium bad for you?

Bronwen — Fri, 24 Apr 2020 05:05:18 +0000

Have you ever wondered why salt was such a valuable commodity in the spice trade? That is because salt, made up of sodium and chloride, was the first preservative used when humans stored large amounts of meat and dried substances like animal skins.

Even today, sodium is often used to preserve products to have a longer shelf life and taste better. Just read any label and you would often find the flavouring, monosodium glutamate, and preservatives like sodium metabisulphate, sodium benzoate, etc. There are quite a few products on the market that contain lots of sodium, including herbs and spice mixes, sauces, gravies, soups, polonies, viennas and bacon. Our favourite South African meat treat, biltong, won’t taste the same without salt.

What is the function of sodium?

Sodium is an important electrolyte that controls fluid balance in the body. When you consume too much sodium, it acts like a magnet for water. Your heart then has to pump more fluid through the body and that increases your blood pressure. Your kidneys also have to work harder to excrete the fluid.

When your heart is already in bad shape, or your kidneys don’t function well, the extra fluid in your body can make your condition worse. That’s why it is so important that people who suffer from heart failure, high blood pressure or kidney disease should look at the amount of salt and other sodium sources they consume every day.

How to replace lost sodium

When you exercise and sweat, you are ill and you vomit or have diarrhoea, you need to replace the sodium you lose by drinking an electrolyte mixture. The most common source is sports drinks, like Energade or Powerade. However, we have to be careful not to drink too much of these since they are very high in sugar and may contribute to unneeded weight gain.

Be careful of energy drinks too, since they are not the same as sports drinks and may contain caffeine and other substances, which may be dangerous to your kidneys and may increase your blood pressure.

You only need to drink sports drinks if you have exercised for more than 30 minutes, otherwise, you can use normal water to replace the fluids you have lost. You can calculate the amount of fluids you need to replace by weighing yourself before and after exercise and drinking a millilitre equivalent of the amount of weight that you have lost. For example, 0.5 kg= 500 g = 500 ml).

You can make your own rehydration solution at home by using a cup of boiled, cooled water and adding a teaspoon of sugar and a pinch of salt to it. Stir the mixture and drink small sips of it. You can flavour the solution if you like with lemon juice or sugar-free cool drink concentrates like Sweeto or Drink-o-pop.

As we have seen, salt is important to human life in more ways than one but must be used in moderation. Try to flavour your meals with herbs and spices, rather than using salty products. Limit your total intake of sodium to 2400 mg a day. Get in the habit of reading labels and nutritional content (even for take-aways) and avoid products that list salt or sodium within the first five ingredients.

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Why is phosphorus important for our bodies?

Bronwen — Fri, 24 Apr 2020 05:00:13 +0000

Did you know that we need a mineral in our body that can glow in the dark? Yes, phosphorus is an important mineral that is needed by our bodies. It is found in high amounts in our skeleton and teeth, but is also present in most other cells in our body. It also acts as a buffer to keep our body’s pH constant. Phosphorus is essential for us to be healthy and alive. It forms part of the structure called adenotriphosphate, which is the form in which our bodies use energy – the proverbial petrol that runs our organic body’s engine. Without phosphorus, we won’t have any power and will eventually die.

Phosphorous in food

In foods, phosphorus forms a compound with oxygen and is known as phosphate. So, unfortunately, we can’t glow in the dark if we eat foods rich in phosphate, but we will have stronger bones and lots of energy – which does make us all superheroes in a way!

In order for phosphate to make healthy bones, we also need calcium and vitamin D. A good source of both calcium and phosphate is milk products. Phosphorous is also found in cereals, meat, nuts, pumpkin and sunflower seeds, fish, fruits and vegetables. So if you follow a balanced diet, your risk of developing a phosphate deficiency is quite low. Deficiencies usually only occur among alcoholics, or people with diabetes or liver disease.

Who is at risk for phosphate overload?

On the other end of the spectrum, people who have problems with their kidneys may develop a phosphate overload and are given calcium carbonate to bind it in the body so that it can be excreted safely. They should avoid fizzy cola drinks, beer, and milk products, which are especially high in phosphate and should be careful of taking multivitamin-mineral supplements or any other medication without talking to their doctor or nutritionist first. However, it is still important for them to consume other food sources of phosphorous every day, because without it their bodies won’t function.

Drinking too much fizzy cool drinks high in phosphoric acid can also make your bones brittle, cause cavities in your teeth, and increase your risk for osteoporosis as you get older. Children should also avoid drinking fizzy cool drinks, since it impairs the development of their skeleton and teeth. Milk or other dairy products are always a better choice, especially among those of us who are already suffering from osteoporosis or low bone mineral density.

How can I increase my phosphorous intake?

If you are following an unbalanced diet, taking a multivitamin-mineral supplement may be prudent. Look for an adult supplement that contains approximately 550-775 mg phosphate and 700 to 100 mg of calcium. This is equivalent to about two glasses of milk a day or two small containers of yoghurt.

There are also lactose-free dairy products on the market for lactose intolerant individuals. Those of us who are allergic to cow’s milk can opt for soy yoghurt or milk. If you are taking calcium supplements on their own, always take them with fruit juice, since coffee, tea or cola drinks will hamper the absorption.

So, next time you see something glow in the dark, ask yourself if you remembered to have enough phosphorus that day. Go on, take that drink of milk!

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Nutrition tips for stronger bones

Bronwen — Thu, 09 Apr 2020 05:05:27 +0000

A healthy, as well as balanced diet, will go a long way towards helping you to build strong bones from the time that you are young and maintain them throughout your life. Building bones which are healthy is vitally important. Minerals are absorbed into your bones during childhood, adolescence in addition to early adulthood. When you reach 30 years of age, you have reached peak bone mass. If insufficient bone mass is formed during this time, or bone loss occurs takes place, you have a heightened risk of developing fragile bones that break easily. Luckily, there are many nutrition habits can help you to build strong bones and maintain them as you get older.

Calcium

Amongst its many functions in the body, calcium helps to build and maintain your teeth and bones. In fact, 99% of all the calcium in your body is stored in your teeth and bones.

One way your body gets calcium is through calcium-rich foods and calcium supplements. Your body also gets calcium by drawing it from your bones. This generally happens when you haven’t been getting enough calcium from meals. Although your body ideally replaces the borrowed calcium it isn’t a guarantee.

A major source of calcium can be found in dairy foods such as low-fat milk, cheese and yoghurt. If you are lactose intolerant you may be able to get your calcium through lactose-free dairy products, eating yoghurt that contains live and active cultures and taking a lactose enzyme supplement before you have dairy. Non-dairy sources of calcium are, among others, leafy green vegetables such as collard greens and kale as well as canned salmon and sardines with bones.

Vitamin D

When your blood calcium levels start dropping, vitamin D converts into its active form. It travels into your intestines to help you absorb more calcium and goes to your kidneys to reduce the amount of calcium that your body loses through urine.

Vitamin D is in sources such as sardines, egg yolks, tuna and fortified foods. However, most individuals get enough vitamin D through sunlight exposure.

Vitamin K

Vitamin K, which is found in foods such as leafy greens, is another important nutrient for you bones because it helps your body to regulate calcium and form bones. Low levels of vitamin K circulating in the body have been linked to low bone density and vitamin K supplementation helps to support bone health.

Some research shows that eating at least two cups of vegetable and 1 ½ cups of fruit per day and increase your bone health. This may be owing to the existence of nutrients such as vitamin C, potassium and magnesium. In addition, while your body also needs some protein to build strong and healthy bones, the Harvard School of Public Health warns that eating a high-protein diet for an extended period may weaken your bones.

Bones support our organs. In addition, they facilitate freedom of movement. This is why keeping them strong as well as healthy is incredibly important. Weight-bearing exercises; a sensible, healthy diet and – in some instances – calcium supplementation can all assist to keep our bones healthy and strong. We are fortunate that it is never too late to begin strengthening as well as caring for our bones. The earlier you start, the better.

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What is a macronutrient?

Bronwen — Tue, 07 Apr 2020 05:05:12 +0000

Macronutrients are nutrients which provide calories or energy. Nutrients are substances which are needed for growth, metabolism and for other body functions. Since ‘macro’ means large, macronutrients are those which are required in large amounts.

There are three macronutrients:

Carbohydrates,
Protein, and
Fat.

While each one of these macronutrients delivers calories, the number of calories that each one provides is vastly different:

Carbohydrates provide 4 calories per gram.
Protein offers 4 calories per gram.
Fat delivers 9 calories per gram.

This means that if you had a look at the Nutrition Facts label of a particular product – and it said 12 grams of carbohydrate, 0 grams of fat as well as 0 grams of fat per serving – you would know that this food has about 48 calories per serving (12 grams of carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).

Besides carbohydrate, protein and fat, the only other substances that provides calories is alcohol. Alcohol provides 7 calories per gram however it is not a macronutrient because we do not need it for survival.

What are the athletes’ macronutrient needs?

For athletes engaged in serious physical activity, nutrition is crucial. It can improve endurance, speed up recovery from exertion, lower the risk of injury and assist in rehabilitation:

Carbohydrates are the gold standard for athletic performance. They supply the brain and body with power and also produced stored glycogen. Complex carbs are the preferred fuel for muscles and the brain, and they should constitute the largest percentage of calories in the diet. Foods in this category include whole-grain breads, high-fibre cereals, pastas, rice, beans, fruits and vegetables.

Starch and glycogen are the body’s two most important carbohydrate energy contributors. Starch is available in plant foods while glycogen is available in animal foods. When starch is consumed, it digests slowly so releasing glucose steadily into the bloodstream. The glucose is stored in the liver and muscles in the form of glycogen until it is needed by the body. Generally speaking, athletes need between 6 and 10 g of carbohydrates per kg of body weight per day.

High protein intake may compromise the carbohydrate intake which, in turn, can negatively affect the ability to train or compete at peak levels. Protein intake above the recommended levels can result in diuresis (increased urine formation and release) and dehydration.

Protein supplies the body with building blocks, which are called amino acids, that are essential for the growth and repair of lean tissue. Of the 22 amino acids, eight are essential (cannot be made by the body) and must be obtained from food. Athletes should be sure to eat well-rounded, complete protein sources which can be found in lean meats, skinless chicken, shellfish, soy, eggs and low-fat milk products. Athletes require 1.2 – 2g/kg of body weight in protein per day (compared to 0.8g/kg for sedentary individuals).

Fat is vital for the production of key hormones and neurotransmitters in addition to cushioning the organs. Diets which are high in bad fats (trans and saturated) are linked to many diseases but certain fats – namely linoleic acid (n-6) and alpha-linolenic acid (n-3) – are essential for normal growth and health. It’s important to emphasise healthy fats (n-6, n-3, polyunsaturated, monounsaturated) while trimming total fat intake.

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What does a nutritionist do?

Bronwen — Wed, 25 Mar 2020 05:05:09 +0000

Nutritionists are in high demand as more people are seeking to get healthy. They are experts in the field of food and nutrition.

Nutritionists provide personalized information for different individuals. They specifically focus on how various foods impact people in different ways. They develop meal plans and advise people on what to eat so they can lead a healthy lifestyle. They also help clients and patients reach specific health-related goals and promote better nutrition. For instance, they would recommend that a high blood pressure patient use less salt when making meals. They would also plan a diet with less sugar and processed food for people who are overweight and trying to lose weight. In a nursing home, they would most likely advise senior citizens on their food choices based on the health conditions and a nutritionist at a school would develop meal plans for the cafeteria and oversee the kitchen.

Things nutritionists typically do includes assessing the clients’ diet and health needs, explaining nutrition and how it can aid the client and developing meal plans while considering the cost, clients preferences and dietary restrictions. They implement meal plans in schools or certain facilities as well as talk to groups, clients and patients about nutrition principles, food selection, diet, and the relationship between good eating habits and managing and preventing certain diseases. Keeping up with the latest nutritional science research is also part of their job. They promote school nutrition standards, public policy issues and nutrition labs.

There is an opportunity for them to develop the way we think about nutrition and food so it can improve people’s quality of life.

A few places nutritionists work in hospitals, clinics, nursing homes, schools and cafeterias. Some nutritionists have their own practice and are self-employed and some even work with athletes and help them create a meal plan.

Types of nutritionists

There are different specialities within the nutritionist occupation. Nutritionists have many choices on where they want to take their career path.

Clinical dieticians

Clinical dietitians supply medical nutrition therapy. They create individualized and group nutritional programs based on patients or residents health needs. They can further specialize such as to only work with patients who have kidney diseases. Working with other health care professionals is also an option. They work in hospitals, long-term care facilities, and other institutions.

Management dieticians

Management dieticians plan meal programs. They may be in charge of buying food and carrying out other business-related tasks such as overseeing kitchen staff or others in the same field. They commonly work in the foodservice sector and can be found at schools, cafeterias, food corporations and hospitals.

Community dieticians

Community dieticians educate and inform the public about topics relating to food and nutrition. They regularly work with definite groups of people, such as pregnant women. They work in health maintenance organizations, public health clinics, government and non-profit agencies.

Not all nutritionists work in the same field, the role heavily depends on where you work.

Contact Trifocus Fitness Academy

If you want to learn more about nutrition, and possibly even become a nutritionist yourself, you need to seriously consider doing a specialised nutrition course such as the one we offer. For more information, please follow this link.

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What are the most appropriate vitamins for women to take?

Bronwen — Tue, 24 Mar 2020 05:00:22 +0000

The body needs vitamins and minerals to stay strong and healthy. Whole foods like vegetables, fruits, healthy fats and whole grains are a better source of nutrients than vitamins which you buy from a pharmacy or health shop.

It is tough to know whether or not you are consuming precisely enough nutrients to keep symptoms of deficiency and illness at bay. These things can get even more complicated when going vegan or falling pregnant.

Why do we need vitamins?

Vitamins are crucial for your general health. When maintaining a balanced and healthy diet consuming them according to the daily recommended intake (RDI) can be effortless. Through making good choices when it comes to what to eat, most women can get all the fundamental vitamins they need. In some cases there are women who need vitamin supplements.

For normal growth, cell function and development vitamins and nutrients are indispensable. We get much of the nutrients we need from food because we can’t produce them on our own.

What vitamins should women take daily?

While many dietary suggestions are useful for both men and women, women’s bodies have different requirements when it comes to vitamins.

How many vitamins women should be consuming depending on age, pregnancy, lactation or other circumstances. Ideally, these should be coming from the consumption of whole foods. If this is not possible, there are multivitamins and supplements that one can take. See your nutritionist or doctor if you are very concerned about a deficiency to find out if you should be making lifestyle changes or using supplements.

A few good vitamins and supplements for women

Iron

Iron is essential for proper cell growth and it carries oxygen in the body. It supports cognitive development, immune function and temperature regulation. It also assists with the production of red blood cells.

Calcium

Calcium helps with muscle function and keeps your teeth and bones strong. Your body needs it for excellent bone health because women start to lose bone density in their twenties.

Magnesium

Magnesium helps the body maintain regular muscle and nerve function. It keeps your bones strong, heart rhythm steady, promotes normal blood pressure and supports a healthy immune system. There are over 300 biochemical reactions which take place in your body that magnesium is necessary for.

Vitamin A

Vitamin A is vital for the proper development and functioning of many parts of your body including the skin, eyes and immune system. It is very important for vision support, and to improve your immune system.

Biotin

Biotin helps with the formation of fatty acids and blood sugar. The body uses these to produce energy. Biotin also helps to metabolize carbohydrates and amino acids.

It also helps with the prevention of hair loss, scaly and red facial rashes and brittle nails.

Other Vitamins

There are bodily functions which require specific vitamins. Some vitamins are difficult to get from food. For instance, vitamin D is produced by our skin after exposure to sunlight. It helps our bodies maintain regular levels of calcium and helps to keep our immune system healthy.

In order to remain healthy and strong – no matter if you’re a man or a woman – you need to be taking in the correct amount of vitamins.

Contact Trifocus Fitness Academy

If you want to learn more about maintaining good health and nutrition, then you need to do our Specialised Nutrition Course. For more information, please follow this link.

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What are the benefits of plant-based nutrition?

Bronwen — Wed, 11 Mar 2020 05:00:49 +0000

Plant-based, or plant-forward eating patterns, concentrate on foods which come primarily from plants. This incorporates not only fruits as well as vegetables but also nuts, seeds, oils, whole grains, legumes in addition to beans. Following a plant-based diet doesn’t mean that you are vegetarian or vegan and never consume meat or dairy. Rather, by following this type of diet you are consistently choosing more of your foods from plant sources.

What is a plant-based diet?

A plant-based diet is an eating plan which involves eating mostly, or only, foods that come from plants. People comprehend and make use of the term plant-based diet in a number of different ways:

Some people interpret ‘plant-based diet’ as a vegan diet. This involves avoiding all animal products.
For other people, a plant-based diet means that plant foods – such as fruits, vegetables, whole grains, nuts in addition to legumes – are the main focus of their diet. However, they may, on occasion, consume meat, fish, or dairy products.

One of the greatest parts about following a plant-based diet is that with this it is possible to define your strictness. A plant-based diet is a nice way to make plants the main part of your diet without requiring to completely take out dairy, eggs, meat and fish.

Better nutrition with a plant-based diet

Plants are healthy. You know this but most of us don’t eat the suggested amount of fruits as well as veggies. This means that making the majority of your diet plant-based will increase the amount of fresh produce in your diet which is a nutritious choice.

Fruits and vegetables are high in vitamins, minerals, antioxidants in addition to fibre. Fibre is a nutrient which most of us don’t get enough of and has tonnes of healthy perks. It’s good for your:

Waistline,
Heart,
Gut, and
Blood sugar.

Lose weight

Individuals who eat a plant-based diet tend to have decreased body mass indexes (BMIs) as compared to their omnivorous counterparts. In addition, research demonstrates that people who follow a vegetarian diet in order to lose weight are more successful at not only at dropping kilograms but also at keeping them off.

Heart-healthy

Following a vegetarian diet may lessen your risk of cardiovascular disease. In addition, it may improve other risk factors for heart disease through the process of:

Lowering your blood pressure and cholesterol, and
Improving your blood sugar control.

Consuming a plant-based diet can also assist with quelling inflammation, which causes your risk of heart disease to increase by encouraging plaque buildup in your arteries.

Lower your risk of diabetes

Regardless of your BMI, consuming a vegetarian diet or a vegan diet is responsible for lowering your risk of diabetes. In fact, one study demonstrates that meat-eaters have twice the risk of diabetes as compared with lacto-ovo vegetarians in addition to vegans. Another study which was published in February 2019 demonstrates that people who eat a plant-based diet have higher insulin sensitivity, which is vital for maintaining healthy blood sugar levels.

You are likely reap the benefits from cutting down on meat as plant foods have reduced amounts of saturated fat in addition to usually fewer calories. However, it goes beyond what you’re limiting. What you’re eating as well as adding to your diet is important too. Eating more plants means ingesting more of those good-for-you vitamins & minerals, phytochemicals as well as fibre – many of which nutrients we typically fall short on.

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Tips for Healthy Eating

Bronwen — Tue, 25 Feb 2020 05:05:33 +0000

Nutrition experts the world over agree that the fundamentals of healthy eating are the time-tested advice of balance, variety in addition to moderation. In short, this means consuming a wide variety of foods without taking in too many calories or too much of any one nutrient. These 10 tips can help you to follow that advice while still enjoying the foods that you eat.

Eat a variety of nutrient-rich foods

You require more than 40 different nutrients in order to maintain good health. No single food supplies them all. Your food selection every day should include bread and other whole-grain products as well as fruits, vegetables, dairy products, meat, poultry, fish and other protein-rich foods. How much food you should eat depends on your calorie requirements.

Eat plenty of whole grains, fruits and vegetables

Surveys show that most South Africans don’t eat enough of these foods. Do you eat between six and 111 servings from the bread, rice, cereal and pasta group? Three of these should be whole grains. Do you eat between two and four servings of fruit and three to five servings of vegetables? If you don’t take to some of these at first, give them another chance!

Keep to a healthy weight

The weight that’s correct for you depends on many factors such as your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and then regaining weight a registered dietitian can help you to develop sensible eating habits for successful weight management. Regular exercise is also important for maintaining a healthy weight.

Eat moderate portions

If you keep portion sizes reasonable, it’s easier to eat the foods that you want and stay healthy. Did you know that the recommended serving of cooked meat it 5g? This is similar in size to a deck of playing cards. A medium piece fo fruit is one serving and a cup of pasta equals two services.

Eat regular meals

Skipping meals can result in out-of-control hunger which often results in overeating. When you’re very hungry it’s also appealing to stick good nutrition under the carpet. Snacking between meals can help to curb hunger but don’t eat so much that your snack becomes an entire meal.

Reduce but don’t cut out specific foods

Many people eat for pleasure as well as nutrition. If your favourite foods contain high levels of fat, salt or sugar the important thing is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes if necessary.

Balance your food choices over time

Not every food as to be ‘perfect’. When eating food that is high in fat, salt or sugar select other foods which are low in these ingredients. If you miss out on eating any food group one day make up for it the day after this. Your food choices over a number of days should fit together into a healthy pattern.

Know your diet pitfalls

Improving your eating habits involves you first have to know what’s not working with them. Write down everything that you eat for three days. Then check your list in accordance with the rest of these tips. Do you include a lot of butter, creamy sauces or salad dressings to your food? As opposed to eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

Make changes slowly

Just as there are no quick-fix answers to a healthy diet don’t be expecting to totally revamp your eating habits overnight. Altering too much too fast can get in the way of success in nutrition. Begin to remedy excesses or deficiencies with slight changes that can add up to positive, lifelong eating habits.

Remember that foods are not good or bad

Select foods based on your total eating patterns and not whether any individual food is ‘good’ or ‘bad’. Don’t feel guilty if you love foods such as apple pie, potato chips, sweets or ice cream. Enjoy them in moderation and choose other foods to provide the balance and variety that are vital to good health.

Eat a healthy breakfast

Skipping breakfast is an often-seen strategy for people who are trying to lose weight but it’s usually not a successful one. Your body expects to be refuelled a few times each day so when you skip meals you may feel so hungry that when lunchtime comes you overeat or maybe you choose foods that are not the healthiest choices.

Contact Trifocus Fitness Academy

If you want to learn more about nutrition and healthy eating choices, we recommend that you do our Specialised Nutrition Course. For more information, please follow this link.

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What are the basics of athletic nutrition?

Bronwen — Mon, 17 Feb 2020 05:00:33 +0000

It’s not news that nutrition plays a very important role in any athlete’s professional life and performance. Whether they are just beginning in their chosen sport or have been an athlete for years, a good nutrition plan can be the key to unlocking their goals and breaking records. But what is nutrition actually? Let’s look at the basics:

What is athletic nutrition?

Athletic nutrition is a well-designed nutrition plan that allows athletes to perform at their best by providing the right macro- and micro-nutrients – vitamins, minerals, energy, nutrients and fluids – that they need. These nutrients help improve the body and organ functions when exercising or taking part in sports.

Macro-nutrients

Macro-nutrients provide the energy that an athlete needs during exercise and sports. These include:

Carbohydrates: which is the most important energy source for an athlete and contains natural sugars which are to be found in fruits, vegetables and milk, as well as whole-grain found in bread, potatoes, most vegetables and oats. Carbohydrates are divided by the body into glucose or blood sugar, which gets fed to cells, muscles and organs as energy.
Proteins: made up of a chain of amino acids which aren’t naturally produced by the body and can only be supplied through foods. You can get these amino acids from meat, fish, poultry and milk, as well as certain plant foods. Protein helps an athlete’s muscles recover and grow.
Fats: healthy fats, which are also known as unsaturated fats, help the body develop, protect our organs and maintain cell membranes. These fats come from plant foods like olive oil and nuts. Saturated fats in meats and dairy can increase the risks of diseases.

Micro-nutrients

Micro-nutrients are mostly made up of vitamins and minerals that are necessary for energy production, immune function, blood clotting and more. These include:

Water-soluble vitamins: these vitamins are easily absorbed into your body and get flushed out with urine when athletes consume too much. They include vitamins B1 to B12, as well as vitamin C.
Fat-soluble vitamins: these vitamins need to be consumed with fat and are stored in your liver. They include vitamins A, D, E and K.
Macro-minerals: these minerals are needed in more significant amounts and include calcium, phosphorus, magnesium, sodium, chloride, potassium and sulfur.
Trace minerals: these minerals are only necessary in smaller amounts and include iron, manganese, copper, zinc, iodine, fluoride and selenium.

When combined right, these macro-nutrients and micro-nutrients help athletes improve their endurance, strength, speed and recovery when exercising or doing sports. By balancing these minerals, vitamins, fats, fluids and other nutrients, athletes make sure their bodies perform at their best. This, in turn, assures that their athletic performance is also at its best.

Contact Trifocus Fitness Academy

If you feel that you would like to dig deeper into the exciting world of sports nutrition, then we really recommend that you do a sports nutrition diploma like the one which we offer at Trifocus Fitness Academy. For more information as well as to register, please follow this link.

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Why does ergogenic nutrition improve athletic performance?

Bronwen — Fri, 14 Feb 2020 05:00:41 +0000

Ergogenic nutrition is nutritional supplements that enhance exercise performance like strength, endurance, speed, force and energy levels. It also improves recovery after exercise. Athletes use different ergogenic nutrition aids to improve their athletic performance. Why do they do it?

For millennia, people have been using substances to improve their physical performance and appearance. Descriptions of athletes ingesting special foods to enhance their performance date back to ancient Greece. Recently, the use of creatine and androstenedione in professional sports has been heavily publicised. Substances that are used to improve physical performance are collectively known as ergogenics, which is a term that is derived from a Greek phrase meaning ‘work production’. In relation to athletic performance, the term refers to any means used to enhance energy production, control or efficiency.

Caffeine

Caffeine can improve your endurance during athletic performance by giving you an extra bout of energy. It can also improve your speed and help to reduce soreness after exercise.

You don’t need more than 400 milligrams of caffeine a day. In fact, you probably shouldn’t drink more than that, as it can cause headaches, irritability, an upset stomach, dehydration and trouble sleeping.

Creatine

Creatine helps to improve performance during short bouts of intense exercise. It also helps to improve recovery after reps.

While your body produces its own creatine, when you do a lot of reps, you can use up your natural creatine store. Creatine supplements boost the amount of creatine, which increases the amounts of rep you can do.

You can also naturally boost your creatine levels by eating beef and pork.

Beta-Alanine

When you do short bouts of exercise with the maximum effort, your muscles make a lot of lactic acids. This is what creates the burning sensation from exercise. Athletes take beta-alanine supplements to ease the burning sensation so they can push through their workout.

Branched Chain Amino Acids

Branched-chain amino acid supplements can help to reduce muscle breakdown, which occurs during exercise. This means that you don’t need to lose a lot of muscle before you start gaining it back.

Whey Protein

Like branched-chain amino acids, athletes take whey protein after workouts to try to curb muscle damage and boost growth. It works best after resistance exercises.

Anabolic steroids

Athletes can only get anabolic steroids with a doctor’s prescription, although some manage to get them without it 0 which is illegal.

They use anabolic steroids to enhance muscle strength and size.

It is essential to know the side effects of anabolic steroids, as it can stunt growth in children and can cause long-term heart, skin and other organ problems.

Fish Oil

Fish oil is a source of omega-3 fatty acids, which improve the recovery process. The two essential fatty acids that are found in fish oil is EPA and DHA which support a healthy inflammation response after exercise. This helps to reduce soreness after exercise.

Athletes often use ergogenic nutrition to improve their athletic performance. This additional nutrition boost helps to improve their strength, endurance, speed and the recovery process. Some supplements also help to reduce muscle damage during exercise. While most ergogenic nutrition can be found in natural foods, some athletes use supplement drugs. They need to know the benefits and side effects of each supplement.

Multivitamins

Eat a healthy diet that is varied to get your vitamins. Make sure that you eat vegetables and/or fruits with every meal in addition to meat, fish and eggs. Here are some of the benefits of multivitamins:

Better sleep: Zinc helps you to get good-quality sleep.
Less illness: Vitamin C strengthens your immune system.
Faster recovery: Calcium and iron help you to recover from strength training.

When taking ergogenic aids, make sure that you don’t go overboard and stick to the recommended doses. If you take too many of these, you could end up reversing the benefits that these will give you!

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Should an athlete follow a vegan diet?

Bronwen — Thu, 13 Feb 2020 05:05:49 +0000

With veganism becoming more popular all over the world, athletes are also considering changing their way of life. Eggs and meat play a big part in an athlete’s nutrition plan though and many are left wondering if switching to veganism would influence their performance. If applied correctly, athletes can reap the benefits of a vegan diet without interrupting their performance.

Protein

Without a doubt, one of the most important aspects of an athlete’s diet is their protein intake. And while eating animal products like dairy, eggs and meats are the easiest way to get protein, they aren’t the only source.

Grains, nuts and soy also contain natural protein. If athletes eat enough of these, they should be fine. And by enough, we don’t mean a handful. Athletes need to include cups of grains, nuts or soy into their diets.

Vitamin B12, which is naturally only found in meat, is also an essential part of an athlete’s endurance as it affects red blood cell production. However, it is possible to take B12 supplements and some types of soy milk are fortified with B12.

Iron

Iron intake is a critical part of athletes’ diets. It is used to transport oxygen to the muscles. Without this, athletes wouldn’t be able to perform any type of activity.

Vegan athletes need to include a lot of high iron foods regularly, like beans, fortified cereals or green leafy vegetables.

Vitamin C helps absorb iron, which makes it equally as essential. Luckily this can easily be found in fruits.

Iodine

Many plant foods are low in iodine due to soil depletion of this mineral. Iodine is necessary for thyroid function.

Vegan athletes can include seaweed to their diet to get the iron they need. In addition, supplements are a great way to get the iodine that you need.

Calcium

Calcium is necessary for bone health and muscle function. Luckily many plant foods contain calcium, like green leafy vegetables, nuts and seeds.

Athletes do need to be careful, though, as oxalic or phytic acids found in these plant foods can reduce the body’s ability to absorb calcium.

The benefits

Despite having to use supplements to fulfil specific nutrition needs, vegan diets can be very beneficial for athletes.

Plants have high antioxidant content which ensures faster recovery after exercise and reduces the risk of chronic disease.

Because of athletes’ high demand for most vitamins and minerals, vegan diets need to be carefully considered and strategically applied. A lot of the vitamins and minerals found in animal products can’t be found in plant foods, and athletes will have to turn to supplements. But, when applied rightly, vegan diets can have many athletic benefits.

Contact Trifocus Fitness Academy

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Nutrition myths which affect athletes

Bronwen — Tue, 11 Feb 2020 05:00:37 +0000

For athletes, a very important part of their training is their nutrition. But it can be difficult to get the right nutrition plan as the internet can be both very informative or completely wrong. Even dieticians and trainers have different opinions.

To choose the right nutrition plan, it is important that athletes know the myths surrounding nutrition.

Being 100% hydrated for maximum performance

A very common piece of advice we come across is that you need to be completely hydrated in order to get the most out of your workout. However, dehydration during training is natural, as you lose a lot of fluids through sweating.

Sweating is an essential part of training. It is almost impossible and a complete waste of time to try to replace all the fluid you lose during training while you are training.

Science has proven that being naturally hydrated from exercising doesn’t have any effect on your performance. Only when you pass into moderate-to-severe dehydration does your performance begin to decline.

The best strategy is thus to drink when you are thirsty to prevent the dehydration from getting worse and to replenish the fluids you have lost after your workout.

Pure water works best

Another hydrating myth is that pure water is the best way to hydrate. But water doesn’t always provide the nutrients athletes need to replenish.

When we sweat, we also lose a lot of electrolytes, something water can’t top up. It is better to drink electrolyte-rich drinks or to eat fruits like watermelon and coconut.

Electrolyte-loading (like carbo-loading)

Athletes tend to pre-load electrolytes as they do with carbs before a race to compensate for what they lose during the race. Your kidneys regulate sodium and other electrolytes very efficiently. This means that if we eat more sodium than we need, it isn’t absorbed and gets flushed out of the system. This makes the notion of pre-loading null and void.

Carbo-loading happens the night before

Some athletes think that carbo-loading means consuming as much pasta you can the night before a race. This can’t be more wrong. In fact, if you do this, your entire metabolic system will fight against every effort of exercise you make the next day, as it can be difficult to process that many carbs out of nowhere.

Carbo-loading usually requires a combination of exercise while increasing your carbohydrates consumption over a few days.

Thirst is an indication of dehydration

While thirst certainly does mean you are dehydrated, it can sometimes be too late. Science has shown that the thirst mechanism in humans isn’t as reliable as we think. It can often kick in when you have already reached moderate-to-severe dehydration.

It is important to hydrate regularly, even if you aren’t thirsty yet.

It can be easy to fall victim to what you read on the internet. There are a lot of myths around nutrition, especially on carbo-loading and dehydration. The best course of action would be to consult a qualified dietician or trainer and do some research into what they are saying.

Contact Trifocus Fitness Academy

Want to learn more about healthy nutrition? If you do, then you should really do our SPORTS NUTRITION DIPLOMA (UK) Course. For more information, please follow this link.

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What food cravings are showing you about your nutrition

Bronwen — Mon, 27 Jan 2020 05:05:50 +0000

We often find ourselves desperately wanting something specific to eat. There is even a reason behind cravings for sugary treats like chocolate. Even when we aren’t hungry, we often crave things. This is because our bodies are trying to tell us that it needs something. The need can be emotional or nutritional.

Here are what some of the cravings might mean:

Healthy fats

If you are craving foods like avocados, nuts, seeds, butter or coconut milk, this can mean that your body needs more calories as it may need more energy.

These foods contain healthy fats that provide the calories our bodies need to produce energy. These healthy fats can also normalise hormone imbalances.

Salty foods

If you are craving salty foods like chips, popcorn, celery or dark chocolate, you could be dehydrated or have an electrolyte imbalance.

This is owing to the fact that when we sweat, we lose a lot of salt and electrolytes. Craving salty foods means that your body needs to fill up these stores.

Sugary foods

If you are craving sugary foods like cake, brownies, fruit or honey, you could have a blood sugar imbalance, low chromium, stress and increased cortisol, lack of sleep or hormonal imbalances.

This could mean that your body needs more calories. Sugar is an easy and quick way for our body to get more calories.

Magnesium

If you are craving chocolate, your body could be in need of an increase in serotonin (the happy hormone), dopamine (the feel-good hormone), or oxytocin (the ‘love’ hormone).

This type of craving could also mean that your body is in need of magnesium, which is usually lost when you have sustained an injury which has caused blood loss.

Carbohydrates

If you are craving foods like pasta, bread, crackers and wraps, your body could be lacking the amino acid, tryptophan.

Our bodies need this amino acid to make serotonin. If your body doesn’t have enough carbohydrates, you could be experiencing a low mood and anxiety.

Animal protein

If you are craving meat, your body could be low in minerals like zinc, iron, B12, Omega 3 fatty acids or even protein itself.

Your body needs these minerals to maintain healthy immune, digestive and sensory systems, as well as healthy bones and blood.

Ice

As weird as it may seem, when you are craving ice or cold foods, it could be a sign of anaemia.

Craving ice is a type of pica, which is a desire to eat non-food items like dirt and indicates an iron deficiency.

Soda

If you are craving Coke or Pepsi, you could be suffering from a calcium deficiency.

This is because when you drink Coke daily, it leaches calcium and magnesium from your bones, creating a cycle of depletion and craving.

Rather than drinking the soda you crave, opt for a glass of milk or water.

It is important to differentiate whether your cravings are because of emotional distress, eating disorder or nutritional deficiencies. If you are struggling to identify the cause behind your cravings, it could be wise to consult a doctor.

Contact Trifocus Fitness Academy

Want to learn more about eating healthily? If you do, then you should absolutely consider doing our Specialised Nutrition Course. For more information, please follow this link.

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The nutritional benefits of avocados

Bronwen — Mon, 27 Jan 2020 05:00:36 +0000

Avocados, also known as alligator pears or butter fruits, have become one of the most sought-after fruits on the market. And its no wonder why, as this high-fibre and potassium-rich superfood provides many health benefits.

One serving of an avocado (usually one-fifth of the fruit) contains 64 calories, about six grams of fat, 3.4 grams of carbohydrates, less than a gram of sugar, and almost three grams of fibre. They contain vitamins C, E, K and B-6. Avocados also contain riboflavin, niacin, folate, pantothenic acid, magnesium in addition to potassium. In addition, they provide lutein, beta-carotene and omega-3 fatty acids. They don’t, however, contain any cholesterol or sodium and are low in saturated fat.

Healthy heart

Avocados also contain one milligram of beta-sitosterol per gram. Beta-sitosterol is a cholesterol-like substance that occurs naturally in fruits, vegetables, nuts and cereals.

By regularly consuming beta-sitosterol you maintain a healthy cholesterol level.

Improved vision

The two phytochemicals in avocados, lutein and zeaxanthin, provide protection for your eyes. These phytochemicals are concentrated in the tissues of the eyes.

The natural fatty acids in avocados, which help your body absorb fat-soluble antioxidants such as beta-carotene, reduce the risk of macular degeneration. This can have an impact on your eyes’ functionality.

Prevents osteoporosis

If you eat four avocados a day, you get your daily recommended intake of vitamin K. Vitamin K is just as vital as calcium in addition to vitamin D in maintaining bone health. This is because it improves your calcium absorption and reduces the amount of calcium you lose in your urine.

Healthy pregnancy

The folate in avocados can help reduce the risk of a miscarriage and neural tube defects during pregnancy.

Prevents depression

In addition, folate helps to prevent the build-up of homocysteine. Homocysteine impairs the circulation and delivery of nutrients to the brain. Too much homocysteine also impairs the production of serotonin, dopamine, and norepinephrine. These hormones help to regulate your mood, sleep and appetite.

By making sure that you don’t produce too much homocysteine, you can reduce the risk of depression.

Improves digestion

Avocados are high in natural fibre. This fibre prevents constipation, maintains a healthy digestive tract, and lowers the risk of colon cancer.

Detoxes

Improved digestion helps with the daily excretion of toxins. In addition, improved digestion also helps to regulate the immune system and inflammation.

Prevents chronic disease

Experts believe that the high fibre content of avocados helps lower the risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It also lowers blood pressure and cholesterol levels. It improves insulin sensitivity and enhances weight loss.

By incorporating avocados in your diet, you can prevent chronic diseases, osteoporosis and depression you can improve your digestion, vision, detoxing and even pregnancy. This is because avocados are high in natural fibres, sterols, and fats. They also contain healthy vitamins, folate, magnesium and potassium.

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Nutrition and health benefits of pineapples

Bronwen — Fri, 24 Jan 2020 05:05:33 +0000

Pineapples are the tropical fruits that look like tiny, spiky palm trees. You can eat them in salads, smoothies, cocktails and yes, even on pizza. They are rich in vitamins, enzymes, antioxidants and fibre, along with many other nutrition and health benefits.

High in nutrients

This low-in-calorie fruit contains natural fats, proteins, carbohydrates, fibres, vitamin C, manganese, vitamin B6, copper, thiamine, folate, potassium, magnesium, niacin, pantothenic acid, riboflavin and iron.

They also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium.

Fights disease

Pineapples also contain a lot of healthy antioxidants that help your body combat oxidative stress.

Oxidative stress is when there are too many free radicals in the body that can cause damage linked to chronic inflammation, a weakened immune system and other harmful diseases.

The antioxidants in pineapples are bound, allowing them to survive harsher conditions in your body and produce longer-lasting effects.

The high amount of vitamin C in pineapples fights cell damage. This helps fight against heart disease and macular degeneration, which is a disease that affects your eyes as you age.

Eases digestion

Pineapples also contain bromelain, a group of digestive enzymes which act like proteases. Proteases break down protein molecules into amino acids and small peptides. When they are broken down, your small intestine is able to absorb them more easily. This helps your small intestines function better.

Boosts immunity

The vitamins, minerals and enzymes in pineapple collectively boost your immunity and suppress inflammation.

These nutrients can lower the risk of both viral and bacterial infections by producing more disease-fighting white blood cells.

Speeds up recovery

The bromelain enzyme found in pineapples has certain anti-inflammatory properties that can help you recover faster from an injury.

It reduces inflammation, swelling, bruising and pain that occurs after sustaining an injury. The reduced inflammation can also help speed up the recovery of internal tissue damage.

Strengthens bones

Pineapples contain manganese, which helps develop strong bones and connective tissue. It can also help to prevent osteoporosis.

Remedies sinus infections and allergies

The vitamin C and bromelain in pineapples reduce mucus in your throat and nose. These can clear up sinus issues and seasonal allergies.

Relieves stress

Pineapples also contain several B-vitamins. It not only helps your brain function better but allows your brain to deal with stress more efficiently.

Strengthens gums

Astringent agents in pineapples help tighten up gum tissues. It also helps to fix loose teeth and the retraction of your gums.

This is why it is so beneficial for sailors with scurvy.

Reduces blood pressure

Pineapples also contain potassium, a natural vasodilator that eases the tension of blood vessels. It also helps to improve blood circulation to various parts of your body.

When your blood vessels relax, your blood pressure reduces and the flow of blood is less restricted. This can help prevent strokes and atherosclerosis.

Pineapples are rich in vitamins, minerals and enzymes that promote circulatory, digestive, immune system, bone development and recovery processes. It also fights off diseases, stress sinuses and allergies. It is important to include pineapple in your regular diet as it is so high in nutrients and anti-oxidants.

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Food and supplements to speed up recovery

Bronwen — Thu, 23 Jan 2020 05:57:24 +0000

Sitting around waiting patiently for an injury to heal can often be more painful than the injury itself. However, it is necessary. Before you can do any strenuous activity again, you need to wait for your body to fully recover. Fortunately, there are foods and supplements you can take that will make the recovery process much faster.

Proteins

The tissues in your body rely heavily on protein to do what it’s supposed to, especially your muscles.

After sustaining an injury, your body can start losing strength and muscle mass due to inactivity. When you maintain a protein-rich diet, however, you can minimise this loss.

Protein also help prevents inflammation in the injury from getting too bad or worse.

Fibres

When an injury leaves you or a specific body part inactive, you can gain unwanted body fat. In order to prevent this from taking place, you need to reduce your calorie intake by eating fibre-rich foods.

This will help you eat less without feeling hungry.

Some fibre-rich foods such as fruit and vegetables contain vitamin C, magnesium and zinc. These vitamins and minerals can also help to speed up recovery.

Don’t restrict your calories too much as these help the wound to heal.

Vitamin C

Vitamin C helps to rebuild damaged tissue after an injury. It produces collagen, which helps to maintain the integrity of your bones, muscles, skin and tendons.

It also contains antioxidants and anti-inflammatory properties.

Omega-3 fatty acids

The first step for a wound to heal involves inflammation. If the inflammation remains too high for too long, however, it can slow down the recovery process.

Omega-3 fatty acids have anti-inflammatory properties. They can also increase the creation of muscle protein and reduce the loss of muscle.

Be sure to stay away from omega-6 fats as these can promote inflammation.

Zinc

The enzymes and proteins needed for your wound to heal, and your tissue to repair and grow contain zinc.

Calcium

As we all know by now, calcium helps your bones and teeth to grow stronger.

Together with vitamin D, which helps your body absorb the calcium, this mineral can help you recover from bone injuries.

Glucosamine

Glucosamine is naturally found in the fluid around your joints and supplements. It helps to create tendons, ligaments and cartilage. In effect, it can also help repair tendons, ligaments and cartilage after an injury and helps to reduce joint deterioration. It also reduces the pain you feel after joint and bone injuries.

It is crucial to wait for an injury to recover before you try to put strain on it again. You can, however, speed up the recovery with vitamins C and D, calcium, glucosamine, zinc, omega-3 fatty acids, protein and fibre. It is better to make sure you get these via a healthy diet than taking supplements, as your body only needs a certain amount and you risk taking too much with supplements. Taking too much of these could have negative effects on your body.

Contact Trifocus Fitness Academy

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7 benefits of eating walnuts

Bronwen — Thu, 23 Jan 2020 05:47:29 +0000

Walnuts are rich in omega-3 fats as well as contain higher amounts of antioxidants than most other foods. You can put them in salads, pasta, cereals, soups, baked goods or even eat them on their own. They are also used to make oil.

Why are walnuts used in so many dishes? Here are seven benefits of eating walnuts:

Healthy heart

Walnuts contain a high level of omega-3 fatty acids which may reduce the risk of cardiovascular disease and provides more benefits for endothelial function, which is the lining of the inside of our blood and lymphatic vessels. Omega 3s reduces high blood pressure and bad cholesterol in your body. These also produced good cholesterol and reduce the risk of inflammation in the heart.

Improved immunity

The high amounts of antioxidants in walnuts keep your immune system healthy and prevent diseases.

Healthy mind

The omega-3 fatty acids which are found in walnuts are also good for your brain. It improves the function of your nervous system and your memory. They can also help with depression and age-related decline in brain function.

The nutrients in walnuts – such as polyunsaturated fat, polyphenols and vitamin E – may assist with reducing oxidative damage and inflammation in your brain.

Healthy bones

Walnuts contain alpha-linolenic acid which strengthens your bones.

Together with omega-3 fatty acids, alpha-linolenic acid helps prevent inflammatory diseases like arthritis, which keep your bones stronger for longer.

More sleep, less stress

The melatonin and omega-3 fatty acids in walnuts improve your sleeping patterns and relieve stress by keeping your blood pressure low.

Better digestion

Walnuts are high in fibre, which improves the functionality of your digestive system and bowel movements.

They also clean the digestive system of uncountable parasites and candida growth, as well as other fungal infections on the skin.

Walnuts also enrich the gut microbiome and increase the good bacteria strains in your gut.

Prevents cancer

Walnuts contain beneficial plant compounds that can help to prevent cancer. These compounds contain several bioactive components that may have properties which could prevent cancer. Examples of these are phytosterols, gamma-tocopherol, omega-3 fatty acids, ellagic acid and antioxidant polyphenols.

Experts have shown that regularly eating walnuts your risk of getting colon and prostate cancer. It can also suppress cancer growth in your breasts, prostate, colon and kidney tissues.

The ellagitannins in walnuts are converted in the gut into urolithins, which have anti-inflammatory properties. Urolithins also have hormone-like properties, which may block hormone receptors. This reduces the risk of hormone-related cancers, such as breast and prostate cancers.

By regularly eating walnuts you improve your brain, heart, bone and digestive health. You also increase your immunity and improve your sleeping schedules. Minerals in walnuts relieve depression and reduce your risks of certain types of cancer.

Contact Trifocus Fitness Academy

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What minerals and vitamins do for your bones?

Bronwen — Mon, 06 Jan 2020 05:05:47 +0000

Besides calcium, iron and protein, our bones need a lot of vitamins, minerals and other nutrients to keep them healthy and strong.

Our bones are a vital part of our body’s functions. They need to be strong enough to support our muscles and organs. Together with our muscles, our bones are responsible for keeping us upright. Without them, we would look like inflatable balloon men whirring around in the wind!

When our bones don’t get enough vitamins and minerals, they become vulnerable to cracking and breaking. To ensure that this doesn’t happen, you need to ensure that you get the following nutrients:

Vitamin B

B-vitamins are essential for keeping your bones strong and preventing them from breaking. They support your bone-building cells and control levels of homocysteine.

The three most important vitamins B6, B9 and B12.

Antioxidants

Antioxidants are known as vitamins C and E. They help to protect the cells in your bones from being damaged by free radicals (a natural by-product of your body converting oxygen and food into energy).

Vitamin C also assists with the formation of collagen.

Vitamin K

Vitamin K activates osteocalcin. Osteocalcin is a protein that builds and heals your bones.

The two important k-vitamins are K1 and K2.

Boron

Boron helps your body process the minerals it needs and reduces the number of minerals you lose when urinating.

You can find boron in green vegetables, avocados, potatoes, fruit, dried foods, nuts, eggs, milk and wine.

Copper, zinc and silicon

Copper helps minerals attach to the protein structure that makes up your bones. Having too much copper present in your body can be toxic to your liver and kidneys.

Magnesium

Magnesium helps your body use calcium and vitamin D to make your bones stronger.

Potassium

Potassium reduces the acidity in your bloodstream. It also regulates how much calcium you lose while urinating.

Fatty acids

Fatty acids, such as omega-3 and omega-6, assist your body with absorbing fat-soluble vitamins that improve your bone health. These vitamins include vitamins D, E and K.

The right diet

To consume the right amount of vitamins and minerals, you need to include some of these foods into your diet:

Dairy, like milk, yoghurt and eggs
Fish, like sardines, tuna and salmon
Leafy green vegetables, like spinach, broccoli and brussels sprouts
Whole grain products, like cereals, brown bread and brown rice
Fruits, like oranges and bananas
Nuts and peanuts
Other meats, like poultry, beef, lamb and pork

You can find vitamins as well as minerals in almost any healthy, balanced diets that include a mixture of meats, nuts, vegetables and fruits. They are essential for keeping your bones healthy. While some nutrients, like vitamins, have a direct impact on the health of your bones, minerals indirectly assist these nutrients to improve your bone health.

Study nutrition through Trifocus Fitness Academy

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Want to learn more about nutrition? If you do then Trifocus Fitness Academy’s Specialised Nutrition Course is the way to go! For more information, please follow this link.

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What is the aerobic energy system?

Bronwen — Thu, 12 Dec 2019 06:07:00 +0000

Aerobic means that the energy system needs oxygen to function. This means that the aerobic energy system relies on the circulatory system (breathing in oxygen) in order to create adenosine triphosphate (ATP) for energy use. It also uses fats, glucose, carbohydrates, and proteins.

ATP is a multifaceted organic chemical that provides energy in order to drive many processes in living cells.

While the aerobic energy system can’t produce ATP at a very quick rate, it can store a lot more than other energy systems. This enables athletes to exercise for longer instead of harder.

The aerobic system can be divided into three processes:

Aerobic glycolysis (slow glycolysis)
Krebs cycle (citric acid cycle)
Electron transport chain

Aerobic Glycolysis

During aerobic (slow) glycolysis, glycogen is converted to glucose.

A series of enzymes then break down the glucose to create Pyruvate.

Pyruvate then gets converted into acetyl coenzyme A as oxygen becomes present.

Krebs Cycle

During the Krebs cycle, acetyl coenzyme A is broken down even more to create carbon dioxide and hydrogen.

Hydrogen combines with two enzymes and is transported to the electron transport chain where the acidity levels are controlled.

Electron Transport Chain

The electron transport chain is responsible for producing 34 ATP molecules for every molecule of glucose that is used.

Hydrogen ions are carried to the electron transport chain by carrier molecules. They are then transferred to carrier molecules embedded in the electron transport chain where they undergo a series of chemical reactions.

A hydrogen ion gradient is created. As these ions move across this gradient, ATPase phosphorylates ADP is formed to create ATP.

How to Apply Aerobic System Knowledge?

When you apply this knowledge of how the aerobic energy system works to an athlete, you see that as they use energy, the body keeps breathing in oxygen to fuel its energy system.

The system is activated when an athlete starts exercising and becomes the main system after one minute.

The aerobic energy system’s ability to store more ATP molecules than other energy systems allows an athlete to draw on this system to gain energy for a much longer period of time. Other systems, however, might allow the athlete to exercise much harder for a shorter period of time.

Training the Aerobic System

You can develop your aerobic system so that it is able to store more ATP molecules at a time. Athletes often do this so that they can exercise for longer periods of time.

The best ways to train your aerobic system are:

Interval training – this is when the work periods of the workout exceeds several minutes and the rest periods are active, but at a lower intensity than could be sustained
Continuous training – this is when the exercise maintains a constant intensity and lasts for a longer time
‘Fartlek’ training – the exercise’s speed and effort varies throughout the session according to how they feel, without resting

Your aerobic energy system uses oxygen to produce energy. This energy is then stored and used for longer periods of exercise at a low intensity. The system converts glycogen into glucose. The glucose is then broken down during multiple stages to produce hydrogen ions, which get converted into ATP.

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What is the difference between calories as opposed to kilojoules?

Bronwen — Thu, 14 Nov 2019 06:35:25 +0000

Whenever reading about dietary plans and benefits, we often come across two terms: calories and kilojoules. What is the difference? Well, it’s all in the name.

Where did calories come from?

Calories is a way of measuring potential energy contained in food. A single calorie is the amount of energy, or heat required to heat a gram of water by 1 degree Celsius.

In the 1900s, Edward Atwater was fascinated by the chemical composition of foods and the effects processing and cooking had on its nutritional quality.

He would place foods in a sealed container filled with water and ran electricity through the food until it was fully burned. He then measured the difference in the water temperature.

Where does kilojoules come in?

In the term kilojoules, like the kilogram and kilometre, ‘kilo’ refers to the measurement of one thousand of a certain metric. In this case the measurement is of joules, which is used to measure energy.

To convert calories to kilojoules, multiply the calorie count by 4.2.

Kilojoules was adopted by Australia and other countries that measure using thousands of a metric. The united states of America still uses calories as their measurement unit.

What calories and kilojoules are used for?

When we digest food, our body metabolises it into energy. This energy allows our lungs to breathe, our heart to beat, our brains to function and our bodies to generate heat. The energy we get from foods is measured in calories and kilojoules.

Different foods and drinks contain different amounts of calories/kilojoules. This usually depends on the ingredients, how the food is prepared and the size of the serving.

The average number of kilojoules a person needs daily is 8700 KJ. This can, however, vary according to a person’s age, gender, body size, activity level and life stage.

When you consume too many calories or kilojoules, your body stores the excess. This can cause weight gain and this is often the reason why people are so obsessed with their calorie/kilojoule intake.

How rich in calories is our food?

Fats and alcohol are high in kilojoules
Protein and carbohydrates have moderate amounts of kilojoules
Dietary fibre is low in kilojoules
Water has no kilojoules
Fruits, vegetables as well as legumes are lower in kilojoules

Calories and kilojoules are different terms used to explain the measurement of energy that our bodies produce when consuming foods with different nutritional values. Apart from the scale each is measured at, these two terms are exactly the same.

Understanding nutrition – as well as good nutritional practices – is essential to maintaining good health and wellness.

Contact Trifocus Fitness Academy

Trifocus Fitness Academy’s Specialised Nutrition Course is the perfect vehicle for you to learn more about this incredibly valuable life lesson. For more information, please follow this link.

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Why are carbohydrates considered ‘bad’ for your nutrition?

Bronwen — Thu, 14 Nov 2019 05:52:51 +0000

The concept of “carbs” is a passionately-debated topic. This is particularly true in the weight-loss world because of low-carb or no-carb diets. The notion that “carbs are bad” has left many individuals muddled about carbohydrates and their significance for our health, which includes maintaining a healthy weight.

Dietitians say that carbohydrates are such a wide category which means that individuals are required to know that not all carbohydrates are created equal. It’s all about the type, quality as well as the quantity of carbohydrate in our diet that is significant. While we should be reducing the amount of sugar in our diet – in the form of fizzy drinks and sweets – we should base our meals on starchy carbs, particularly the higher-fibre varieties as there is strong evidence that fibre, which is found in wholegrain versions of starchy carbohydrates – for example – is good for our health.

Everyone needs to consume carbohydrates. However, this doesn’t give you licence to load up on cakes and cookies to get your recommended daily servings. Whole grains, such as brown rice, have more fibre and nutrients than processed grains. Carbohydrates are a critical part of a healthy diet, yet it’s important to know that not all of them are created equal.

What Is the Glycaemic Index (GI)?

The Glycaemic Index (GI) is a scale which ranks carbohydrates in foods according to the effect that these have blood glucose levels. Carbohydrates which don’t have a high GI value (in other words, 55 or less) are digested, absorbed as well as metabolised in a slower manner. This means that they cause a lower as well as a slower rise in blood glucose in addition to insulin levels.

There are a number of groupings in the GI:

Low: 55 or less,
Mid: 56 – 69, and
High: 70+.

There is a very pressing requirement to define the discrepancy between a low GI diet and/or meal as opposed to a food which is a low GI food. Because a low GI food is considered as 55 or less, the entire population has made the logical assumption that a diet which averages 55 or less is a low GI diet. What the typical Australian and American eats already has a GI of between 55 and 60 owing to the fact that we eat fruits as well as dairy products and these foods naturally are low GI.

However, to reduce risks of chronic disease people should be aiming to lower the number of high GI foods that are consumed. A GI level of that is measured at 45 is a better cut-off point:

Low: 45 or less,
Mid: 46-59, as well as
High: 60+.

It is known, from a number of global observational cohort surveys, that the daily average GI of the population’s diet – in the lowest 20% of the population – is between 40 – 50. It has been proven that an average GI of 45 has substantial health benefits in people with existing diabetes for reducing the risk of chronic diseases such as heart disease and diabetes.

Low-GI carbohydrates

Carbohydrates supply us with the energy that we require in order to perform our everyday activities such as working, exercising as well as playing with our children. This being said, all carbohydrates aren’t equal in terms of nutritional value:

There are refined carbohydrates – for example as white bread, pastries as well as cake – which provide you with a rush of energy just after you’ve consumed them.
Very soon you’ll be left feeling tired as well as listless. In order to respond to this experience of tiredness, you’ll eat increased amounts of refined carbs to make sure that your energy is kept up. As you’re eating increased amounts of calories, you’ll put on weight if you do not use this energy.

To lose weight, it is required that you consume slow-release carbohydrates (also called low GI carbohydrates) for example wholewheat bread. These carbs release steady amounts of energy into your bloodstream throughout the day. These also make sure that you keep feeling fuller for longer and this means that you’ll control the urge to keep on snacking in order to keep your energy levels up.

Contact Trifocus Fitness Academy

If you want to discover more about nutrition, you should really consider doing a nutrition course. Follow this link to find out about the nutrition courses that we offer.

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Why you get hungry after working out

Bronwen — Wed, 13 Nov 2019 07:10:38 +0000

For many individuals, exercising means that you work up an appetite. Often, the appetite that you work up is so big that it makes sure that you’re kept ravenous all day long! Regular workouts can boost your metabolism as well as increase your hunger levels. Although this fact has been scientifically proven, it shouldn’t give you an excuse to go to town and eat anything that you want.

Of course, having a recovery snack of protein, complex carbs as well as healthy fats after your workout will restore energy and repair muscle. However, just how much should you be eating? Although the reason you’re hungry after a workout may seem apparent because while exercising you burn calories so you need to replace them. However, the real reason isn’t as simple as this.

You’re not eating sufficient amounts of food

It is possible that you may not be providing your body with sufficient amounts of calories prior to pr after working out. This can deplete your energy stores. If fat loss is your objective, making sure that you keep up a healthy caloric intake is vital. This is because it will ensure that you can get through your workouts with as much energy as your can. In addition, it will also help you to avoid getting your body getting so hungry that it craves any type of food.

Exercise before a main meal

Obviously, make sure that you are eating sufficient amounts of energy-dense food throughout the day.

Another good idea is to eat a tiny snack – such as a banana – before you work out so that you don’t feel as famished during or after your exercise. It is extremely important that the meal you are eating after you train has enough calories as well as nutrients to fuel your body for the remainder of the day. Thus if you exercise before breakfast, don’t just eat on a single piece of fruit! Make sure that your meal is balanced as well as filling. An idea is to add fruit to natural yoghurt and oats.

You’re thirsty

During a workout, especially a strenuous one, you lose fluids because you sweat. In addition, you push your body to its limit. This means that it is very important to rehydrate after you exercise by drinking lots of water. Often, our body mixes up dehydration and hunger. This means that you need to be mindful of your water intake during the entire day.

Make hydration a priority

Watch out for signs that you’re dehydrated. Ensure you are sipping on water often throughout the day.

You’re miscalculating how hard you worked out

We frequently tend to think that we have burned a tonne more calories than we actually have. Sometimes, it is our mindset that can prevent us from achieving all that we can on our health and fitness journey. So, if you are exercising in order to be able to eat junk food after your workout, it might be helpful to ask yourself what your fitness goals are as well as how you want to achieve them.

Adjust your mindset

Workout as you love your body and want to remain fit and healthy. Eat for the same reasons. If healthy eating appears to be boring or unappetising to you, experiment with different herbs as well as spices. Buy recipe books to give you ideas.

Healthy eating as well as exercise go hand in hand. You can’t expect to be at the top of your fitness game unless you fuel your body with clean and healthy energy.

Contact Trifocus Fitness Academy

If you want to discover additional tips and tricks about how to eat healthily specifically during exercise, you should really consider doing a sports nutrition course such as the one that we offer. Follow this link for more information.

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Why You Need to Understand Nutrition to be a Personal Trainer

Bronwen — Tue, 12 Nov 2019 05:56:42 +0000

One of the biggest mistakes people make when trying to reach their fitness goals is overlooking the need for specialised nutrition. It is, however, an essential part of maximising performance, as well as wellbeing and health.

What we put into our bodies has a lot to do with what we get out of them. This is as true for the very act of survival as it is for regulating moods, maintaining energy and effectively putting our bodies through their paces.

Because of this, every personal trainer out there needs to have a solid foundation of the principles relating to how giving our bodies the best possible fuel, positively impacts our performance and results when working out.

But which areas of wellbeing does a diet affect when it comes to fitness, and why do trainers need to have an understanding of it?

Let’s take a closer look here:

Nutrition & Wellness

Let’s start with the basics, how the right eating plan can impact your overall health and wellness.

Our bodies are reliant on the correct nutrition for so much more than performance. Basic bodily function requires it. Everything from the health of our skin, hair, organs, bones and minds are all dependant on the fuel given to them.

‘You are what you eat.’ They say. And if you want to build your way to a better you, taking care of your overall health with the right eating plan is essential, and any personal trainer worth his or her salt should be able to give the correct advice on this.

Nutrition & Training

Once your basic health needs are taken care of, trainers need to look at ways that the right eating plan can enhance your performance during exercise, as well as the results gleaned from doing so.

Nutrition plays a massive role in this, which is why trainers need to have a solid understanding of how the one impacts the other.

There is no one-size-fits-all approach to giving bodies what they need to reach their goals, since this will differ depending on the goals themselves, the person’s body type, and a range of other factors that would differ from person to person.

Nutrition & Motivation

It may surprise you to learn that motivation when trying to reach fitness goals is largely dependant on the food you use to fuel your mind.

Your diet is directly related to your ability to manage your moods; which means that without the correct attention being paid to nutrition, that motivation may actually be quite hard to come by.

So, as part of keeping their clients consistently motivated, a beneficial and sustainable eating plan needs to be devised by the personal trainer charged with helping them reach their goals, and so they will need to have a sound understanding of how to do it.

Assessing Nutritional Needs

A trainer also needs to be able to assess the needs of their clients with regards to successfully moving towards their fitness goals.

Since every client will differ in this regard, each case will have to be handled with personal attention and care.

This means being able to assess each client’s nutritional needs, which requires an understanding of the fundamentals of nutrition; just one more reason why this is a hot topic for trainers.

Where Does this Knowledge Come From?

While there is plenty of information out there relating to nutrition and exercise, not all of it will give you a solid foundational understanding of its principles; and none of them would afford a trainer any accreditation afterwards.

For that, trainers need to source reliable information and training through accredited courses.

Contact Trifocus Fitness Academy

Here at the Trifocus Fitness Academy we offer internationally accredited nutrition courses, and each of them can be completed online for your convenience. If you would like to know more about our courses, feel free to get into contact with one of our representatives, or visit our website for details on all of our fitness courses.

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The benefits of eating raw foods

Bronwen — Tue, 12 Nov 2019 05:54:43 +0000

Many people cringe at the thought of raw food. But what they don’t know is that raw food can sometimes be a lot healthier than cooked foods.

How is raw food prepared?

Grain and bean seeds are soaked and sprouted before these are eaten. Nuts can be soaked. Some fruits are dried and others are juiced into smoothies. Vegetables can also be juiced into smoothies.

Types of raw foods

Before you start eating all food uncooked, here is a list of foods that you CAN eat raw:

Beans, grains and legumes
Fruits
Nuts
Vegetables
Coconut milk
Nut milk
Seeds
Seaweeds
Wheatgrass or algae
Organic, natural or unprocessed foods
Fermented foods
Eggs
Fish
Meat
Non-pasteurised and non-homogenised milk and dairy products

The benefits of eating raw foods

During the cooking process, heat destroys or reduces essential food enzymes that help with bodily functions, for example water-soluble vitamins B and C.

Eating foods raw ensures that you get the most out of the food’s vitamins and minerals. This, in turn, helps your body fight against diseases and illnesses.

These natural enzymes also help the body to digest the food without using its own digestive enzymes.

Other benefits include:

More energy
Clearer skin
Weight loss
Lower risk of chronic diseases
Increased heart health
Reduces risk of diabetes
Improved cognitive thinking

Take caution when eating these raw

Some foods are better eaten cooked. This is because cooking the foods removes any toxic elements that the food might have. When eating foods raw, be careful about how you eat the following foods:

Buckwheat: Contains fagopyrin which can trigger photosensitivity and other skin problems.
Kidney beans: Contains phytohemagglutinin which is toxic.
Alfalfa sprouts: Contains the toxin canavanine.
Lathyrus pea seeds (grass pea, Khesari dhal or almost): can cause neurological weakness of the lower limbs, known as lathyrism.
Apricot kernels: Contains amygdalin, which contains cyanide.
Parsnips: Contains furanocoumarin, which is a defence mechanism against predators.
Raw eggs: Salmonella bacteria can be present in some eggs. This can cause serious illness or death.
Meat: Some meats can pass on harmful bacteria, parasites and viruses.
Milk: Raw milk may contain mycobacteria bovis which can cause non-pulmonary tuberculosis.

Although there are no studies that prove or disprove theories around the benefits and risks of eating raw foods, there are many people who swear by it. Most of the benefits of eating raw food make sense because of a more natural intake of fruits and vegetables. Raw food diets also get rid of the bad chemicals that are pumped into foods to make them last longer. If you want to try out a raw food diet, consult your dietician about what you can and cannot eat raw and the best way to prepare these foods.

Contact Trifocus Fitness Academy

If you want to discover more about nutrition, you should really consider doing a nutrition course. Follow this link to find out about the nutrition courses that we offer.

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When is the correct time to use supplements?

Bronwen — Mon, 11 Nov 2019 06:39:03 +0000

We often find ourselves worrying about when the right time is to take vitamins. Although there is no incorrect time to take them, certain supplements have different effects depending on when they are taken.

Here is your guide to when you should take specific vitamins:

In the morning

Water-soluble vitamins: These vitamins include vitamins C and B. They provide a natural energy boost to get you through the day.
Fat-soluble vitamins: Vitamin E and other healthy fats helps get your blood circulation flowing.
Co-Q10: Co-Q10 helps combat sleep and boost your energy levels.
CBD: Cannabidiol helps relieve pain and anxiety. It is best to take it on an empty stomach.

In the afternoon

Zinc: Zinc helps to boost the immune system and can’t be taken on an empty stomach.
Vitamin D and K: These are fat-soluble vitamins. They help make your bones, teeth and muscles stronger. They are best taken with a meal and shouldn’t be taken when you are tired.
Essential fatty acids: Fish oils help improve your eye and heart health. These need to be taken with a main meal containing dietary fats.

In the evening

Calcium and magnesium: These minerals improve you muscle, nerve and bone health. They work best when taken together. They also help your muscles relax, making them ideal for the evening.
5-HTP: This is also known as ‘nature’s sleeping pill’. It gets converted to serotonin and helps you sleep deeply.
Vitamin B9 (prenatal vitamins): This helps to keep a developing baby healthy. Taking them with a small snack before bed works best, as they may cause nausea.

Don’t take too many vitamins

Too much of anything can be bad for you, even when it comes to health supplements. Our bodies only require a specific amount of vitamins and minerals to function.

Unlike water-soluble vitamins, which our bodies can release if there are too many of them, fat-soluble vitamins can cause toxicity when we take too many.

In order to know the right amount of supplements you can take, you can use RDA or recommended daily allowances charts.

The recommended daily allowances:

Calcium: 100 mg per serving or 13% RI
Magnesium: 100 mg per serving or 27% RI
Vitamin C: 70 mg per serving or 88% RI
Vitamin E: 20 mg per serving or 2% RI
Niacin: 20 mg per serving or 1% RI
Iron: 17 mg per serving or 121% RI
Vitamin B6: 12 mg per serving or 9% RI
Pantothenic Acid: 6 mg per serving or 100% RI

*RI refers to ‘reference intake’ and tells you how much supplements contribute to your daily needs

It is always best to make sure you take supplements at the right times and in the right amounts. While the risks of too much vitamins and minerals are very low, your body only needs a certain amount to function. Read the instructions on supplements to know how much and when the best times are to take them.

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Want to learn more about nutrition? If so, then you really should consider doing a nutrition course. Read more about ours here.

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What are the best nutritional choices that long-distance runners should make?

Bronwen — Fri, 08 Nov 2019 06:07:34 +0000

A good race hinges on a lot more than just your training that you do to prepare. To improve your speed as well as your performance, it is necessary for you also to consider what you are putting into your body and if you’re adhering to proper nutrition principles. The correct foods at the right time can help to boost your running performance enormously. In addition to this, you will decrease your risk of sustaining injury and illness.

Most commercial supermarkets sell more than 30 000 items, however, every time we mission up and down the aisles of the grocery store, we usually put the same 10 to 15 foods into our shopping carts. This isn’t such a terrible thing, as long as you’re buying the right foods, in other words, the ones that will keep you healthy, fuel peak performance, and easily makeup lots of delicious meals. However, for runners food is about more than just pure nutrition principles. Food is considered to be fuel:

You need to plan carefully in terms of what you should eat before, during and after your runs.
When you are training for a long race you will have to decide how you will change how you eat.

What should be in every long-distance runner’s pantry

Bananas

If require need a high-carb energy booster prior to your afternoon run, choose a banana. This fruit also holds a healthy dose of potassium (about 400 mg). The energy boost that you will be getting is especially vital for long-distance runs or marathons in hot temperatures when you are likely to sweat a lot and – as a result – lose valuable minerals. Potassium (in addition to other minerals such as sodium, magnesium and chloride) compensates for this deficiency and reduces your blood pressure simultaneously.

Oats

Oatmeal is the best breakfast when you want to go running afterwards because it provides you with plenty of carbohydrates (one serving has about 25 g). In addition, oatmeal is high in fibre. Plus, oats have a low glycaemic index which means that they cause your blood sugar levels to rise slowly, provide you with energy over a more extended period and keep you having the sensation of feeling fuller for longer.

Peanut butter

When we refer to ‘peanut butter’, we are talking about pure peanut butter that does not have additives such as sugar, salt or oil. This type of peanut butter is a good source of vitamin E, which is probably the most effective antioxidant among all of the vitamins.

Peanuts do contain a lot of fat and are, as a consequence, high in calories, these nuts consist of monounsaturated as well as polyunsaturated fatty acids which can help lower cholesterol levels in your blood. Plus, peanuts are essential for:

Strengthening your immune system,
Speeding up your post-run recovery, as well as
Preventing injuries.

Peanut butter also has a good deal of protein which makes it an ideal aid for assisting your muscles grow. Try putting peanut butter on whole-grain toast with banana slices and is also suitable as a snack together with a few slices of apple.

Broccoli

This green vegetable is jam-packed with vitamin C, which can help reduce the risk of – or even prevent – sore muscles following an intense workout. Broccoli is also a fabulous source of calcium, folic acid as well as vitamin K, which strengthens our bones.

Plain yoghurt

Yoghurt is the best combination of carbohydrates and protein. It has a biological value of nearly 85 %, meaning that it has a high percentage of essential amino acids. (These substances cannot be synthesised by the body, which means that you need to get these from food).

If you eat yoghurt directly after a run, it can speed up your recovery and so protect your muscles. The calcium contained in it also strengthens your bones. An additional benefit of yoghurt is that it contains live lactic acid bacteria (probiotics) which stimulate your gut flora and thus boost your immune system. Having these bacteria in your system is vital for everybody and not just runners.

Dark chocolate

Dark chocolate (that has at least 70% cacao) is the perfect treat because you don’t have to feel guilty afterwards. It can assist with lowering your blood pressure and cholesterol levels. In addition, the flavanols (secondary metabolites) contained in this type of chocolate can help with reducing inflammation. What is the best thing about dark chocolate (other than the taste)? It puts you in a good mood. But here, as usual, it always comes down to portion size. Two or three squares are plenty. When combined with a handful of nuts, they can help you beat the mid-afternoon slump.

Contact Trifocus Fitness Academy

Want to learn more about nutrition? If so, then you should absolutely consider doing a nutrition course. Follow this link to find out more.

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Why are processed foods so unhealthy for your nutrition?

Bronwen — Thu, 07 Nov 2019 07:30:03 +0000

Processed foods aren’t just microwave meals or other ready-made meals. The term ‘processed food’ refers to any foods which have been altered in some way during the process of their preparation. Processed foods can refer to foods which are:

Frozen,
Canned,
Baked, or
Dried

Not all foods which are processed are unhealthy. This being said, some processed foods may contain high levels of salt, sugar as well as fat in order to preserve them. Not all food, which is processed, is a bad choice. Some foodstuffs require processing in order to make them safe for consumption, such as milk, which needs to be pasteurised in order to remove bacteria which is harmful.

Other foods require processing to make them suitable for use, such as pressing seeds to make oil.

Common examples of foods which are processed include:

Breakfast cereals,
Cheese,
Tinned vegetables,
Bread,
Savoury snacks, for example as crisps, sausage rolls, pies as well as pasties,
Meat products, which include bacon, sausage, ham, salami as well as pâté,
“Convenience foods”, such as microwave meals or other ready-made meals,
Cakes and biscuits, as well as
Drinks, such as milk or soft drinks.

Processed foods often contain high levels of refined carbohydrates

There is a lot of debate regarding carbohydrates in a person’s the diet. Some individuals feel that the majority of our energy intake should be from carbohydrates, while others feel that carbs should be avoided at all costs.

Processed foods are often high in carbohydrates however they are usually loaded with refined carbs. One of the biggest problems is that refined, “simple” carbohydrates are quickly broken down in the digestive tract. This causes rapid spikes in blood sugar as well as insulin levels. This process can lead to carbohydrate cravings a few hours later when blood sugar levels drop again. This is also called the “blood sugar roller coaster,” and many people who have been on a high-carb diet can relate to these feelings.

If you’re going to eat carbohydrates, get these from whole, single-ingredient foods and not from processed junk foods. The carbohydrates you will find in processed foods are normally refined and “simple” carbohydrates. These result in rapid spikes in blood sugar as well as insulin levels and – ultimately – cause negative health effects.

Processed foods are known for being low in nutrients

Processed foods are awfully low in essential nutrients when you look at this in relation to whole, unprocessed foods. In a number of cases, synthetic vitamins as well as minerals are added to the foods in order to compensate for what was lost when the food was processed. Even though this is the case, synthetic nutrients are not a good replacement for the nutrients which are found in whole foods.

Real foods have much more in them than just the standard vitamins and minerals. Real foods – such as plants and animals – contain thousands of other trace nutrients the impact of which science is just starting to grasp.

The more processed foods that you eat, the less get vitamins, minerals, antioxidants and various trace nutrients you will get. There are many nutrients to be found in whole foods that are not found in processed foods. This has the result that the more processed foods you eat, the less you will get of these nutrients. When you replace real foods – such as fish, meat, fruit as well as vegetables – with processed and junk foods, you increase your risk of illness and poor health.

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How to speed up fat burning with a balanced diet?

Bronwen — Wed, 06 Nov 2019 06:12:15 +0000

The media is full of nutritional advice and dietary suggestions next to pictures of the ‘ideal body’. This makes it easy for anyone to believe that these ‘food myths’ are real. However, fad diets are not the best way to lose weight.

While some foods do have certain fat-burning qualities, you need to make sure you have a properly balanced diet that is paired with a good exercise regime. This is the only way increase your chances of losing weight in a healthy and sustainable Q.

How do particular foods help with weight loss?

Some foods can help increase your metabolism, which assists you with burn more calories.

These foods assist with speeding up your metabolism:

Protein-rich foods: Your body uses more energy to digest protein-rich food like meat, fish, eggs, dairy, legumes, nuts and seeds. So, if you eat more protein, your body burns more calories to digest, absorb and process the nutrients in your meals, increasing your metabolic rate by between 15 and 30%.
Iron, zinc and selenium-rich foods: Foods like meat, seafood, legumes, nuts and seeds help the functioning of your thyroid gland, which releases hormones that regulate your metabolism. Without the appropriate amount of this type of food, your metabolism can slow down.
Capsaicin: Found in chilli peppers, capsaicin boosts your metabolism by increasing the number of calories and fat that you burn. It also reduces your appetite. This means that when taken before a big meal, capsaicin helps you to reduce the number calories that you eat in the meal.
Caffeine: People who drink a lot of caffeine burn extra calories per day. Three cups of coffee can burn up to 100 extra calories as this substance helps your body burn fat for energy and boosts your workout performance.

Water: Drinking enough water not only keeps you hydrated but also boosts your metabolism. This is because your body burns fat to heat the water to body temperature.
Probiotic-rich food: Probiotics in fermented food helps your digestive system break food down. This means you get more nutrients out of the foods you eat.
Wild Salmon: Fish contains Omega-3 fatty acids, which helps fight off inflammation and keeps you fuller for longer. It also increases your resting metabolism.
Avocados: The ‘good’ fat in avocados helps burn unhealthy fats. These assist with keeping you full for longer and help prevent cravings. It also prevents potassium, which prevents water retention.
Eggs: Prevents drops in blood sugar levels that often lead to wayward snacking on sugary foods.
Nuts and seeds: Contains healthy fats that reduce belly fat. They also contain antioxidants, which fight and repair the damage that inflammation causes.
Citrus fruits: Citrus fruits alkalize the body, which helps fight off illnesses and promotes fat loss.
Dark leafy greens: Kale, collard greens, Swiss chard and spinach reduces stress, which affects your weight management.

Eating right can help your body function at its best. Paired with the right diet, you can lose weight and maintain that weight loss. Along with eating the right foods to spike your metabolism, which helps to burn fat, you will gain various health benefits from eating the foods which are right for you.

Contact Trifocus Fitness Academy

To learn more about nutrition, we suggest that you study a nutrition course such as the one we offer students. Follow this link for more information.

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Allergic to these foods? Try substituting them

Bronwen — Tue, 05 Nov 2019 11:22:11 +0000

When you are allergic to something, you often find yourself scanning the labels on the back of food packets to see if they could potentially send you to hospital.

The important things to look for on labels is “contains (allergens)” or “not suitable for those with (specified) allergy”. These mean that the product either contains certain allergens or was made in the same factory as foods with these allergens.

What is a food allergy?

Food allergies are immune responses to certain types of foods. This means that our body is unable to break down these particular foods and the IgE antibody is released, which results in allergic reactions.

When you experience an allergic reaction, try to identify what you consumed and go for medical tests as soon as possible.

Allergies are most common in children and infants and can change as they grow up.

The symptoms of allergic reactions include nausea, vomiting, redness of eyes, hives, tongue inflammation, cramping, diarrhoea, shortness of breath, pale blue skin and rashes. The worst symptom of all is “Anaphylaxis”, which impairs your breathing and sends your body into shock.

How to avoid and substitute allergens

There is, however, still a way to enjoy some of your favourite foods without falling victim to an allergic reaction.

Lactose intolerance: Infants, and often adults, can have allergic reactions to milk. These include vomiting, nausea, upset stomachs and hives. Coconut milk or almond ‘milk’ can be used as substitutes.
Egg allergies: Some people are allergic to the proteins in eggs. Common symptoms are trouble breathing and skin reactions. When baking, Xanthan gum, baking powder, bananas and applesauce puree act as equally good binders.
Gluten intolerance: This is an allergic reaction to gluten, which is a type of protein found in grains like wheat. The symptoms are similar to lactose intolerance. Coconut, almond or oat flours are great substitutes for wheat flour and corn starch or rice can give the carbohydrates your body needs.
Corn: Instead of corn syrup you can use honey. You can also use potato or tapioca starch instead of corn starch.
Soy: Soy is usually the alternative to milk products. When you are allergic to soy, though, you need to make sure that you actually have this allergy before replacing it with milk products. Soy is used in many processed foods and can trigger hives, a runny nose and breathing problems. Alternatively, you can use chickpeas or chickpea flour.
Seafood: Seafood allergies can cause headaches, nausea and rashes. The omega 3 oils and proteins in fishy foods are essential for your body. Instead of fish products, you can use flax seeds, which are also rich in omega 3 fatty acids. You can find similar proteins in lentil seeds and poultry.
Citrus fruits: Citrus allergies are rare and can cause rashes, soreness in your throat, swollen tongue and congestion. Try replacing these fruits with vinegar, tomato juice and apple cider vinegar.

Just because you are allergic to certain ingredients, doesn’t mean you have to give up your favourite foods. Instead you can replace them with ingredients that contain similar consistencies, minerals and vitamins.

Contact Trifocus Fitness Academy

Are you interested in learning more about nutrition and perhaps even become a nutritionist yourself? Have a look at the Specialised Nutrition Course that we offer. For more information, follow this link.

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How does nutrition affect brain health?

Bronwen — Mon, 04 Nov 2019 06:33:39 +0000

Your brain needs a sufficient amount of nutrients in order to function normally. Proper nutrition is essential for normal cognition or thinking skills. A healthy diet that is low in fat and high in essential nutrients reduces the risk of memory loss, helps prevent strokes and boosts alertness.

Your brain is the central organ in the human body. It is responsible for keeping your heart beating, lungs breathing as well as all of the systems in your body functioning. That’s why it’s so important to keep your brain working at its optimum by eating a healthy diet as well as sticking to good nutrition principles.

Some of the foods out there have negative effects on the brain, impacting your memory and mood in addition to upping your risk of dementia. Predictions are that dementia will affect more than 65 million people globally by the year 2030. Luckily, you can assist with reducing your risk of the disease by cutting certain foods out of your diet.

What is dementia?

Dementia is not one single disease. Rather, this term refers to a set of conditions as ‘heart disease’ does and includes conditions such as Alzheimer’s disease. Disorders clustered under the general term “dementia” are caused by abnormal changes in a patient’s brain. These alterations trigger a decline in cognitive abilities, which is severe enough to impair daily life and independent function. They also affect behaviour, feelings and relationships.

Three of the worst foods for the health of your brain

Sugary Drinks

The term ‘sugary drinks’ incorporates beverages such as soda, sports drinks, energy drinks and fruit juice. An elevated intake of sugary drinks not only can cause you to put on weight and boost your risk of type 2 diabetes and heart disease but this also has a negative effect on the functioning of your brain. This is because an excessive intake of sugary drinks is responsible for increasing the odds of developing type 2 diabetes, which has been shown to increase the risk of Alzheimer’s disease.

Refined Carbohydrates

The class of refined carbohydrates includes sugars as well as highly processed grains, such as white flour. These types of carbohydrates generally have a high glycaemic index (GI). Which means your body digests them quickly to cause a spike in your blood sugar and insulin levels.

In addition, when eaten in larger quantities refined carbohydrates often have a high glycaemic load (GL). The ‘GL’ denotes how much a food is responsible for raising your blood sugar levels on the basis of the serving size. Foods which are high-GI and high-GL have been found to impair the functioning of the brain.

Foods Which are High in Trans Fats

The term ‘trans fats’ refers to a type of unsaturated fats which can have a detrimental effect on brain health. While trans fats can be found naturally in animal products, such as meat and dairy, these are not a major concern. It’s industrially produced trans fats, which are also known as hydrogenated vegetable oils, that are a problem because. (These artificial trans fats are to be found in shortening, margarine, frosting, snack foods, ready-made cakes as well as pre-packaged cookies.)

Studies have found that when people eat higher volumes of trans fats, they tend to have an increased risk of Alzheimer’s disease, poorer memory, lower brain volume as well as cognitive decline. However, some experts have not found an association between trans-fat intake and brain health. This being said, trans fats should be avoided as they have a negative effect on many other aspects of health, including heart health as well as inflammation.

Your diet certainly has a significant impact on the health of your brain. Inflammatory diet patterns – which are high in sugar, refined carbohydrates and unhealthy fats – can contribute to impaired memory and learning in addition to increasing your risk of diseases such as Alzheimer’s and dementia.

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What is heterotrophic nutrition?

Bronwen — Mon, 28 Oct 2019 06:29:16 +0000

The term ‘heterotrophic nutrition refers to the mode of nutrition where organisms depend on other organisms for nutrients in order to stay alive. All animals as well as non-green plants are heterotrophic. Heterotrophic organisms have to get, and absorb, the organic substances that they need to survive.

Almost all heterotrophs need to convert solid food into soluble compounds that are capable of being absorbed (The technical term for this is digestion). After this, these soluble products are being broken down so that energy is released. This is called respiration. All heterotrophs rely on autotrophs for their nutrition.

There are four types of heterotrophic nutrition:

‘Holozoic Nutrition’ refers to animals which eat their food whole. Complex food consumed and is taken into a specialist digestive system. There it is broken down into tiny pieces to be absorbed. This process of five stages: ingestion, digestion, absorption, assimilation and egestion.
‘Saprobiotic/Saprophytic Nutrition’ refers organisms which feed on dead organic remains of other organisms.
‘Parasitic Nutrition’ refers to organisms that obtain food from other living organisms (the host). This host does not receive any benefit from the parasite. When a parasite is in the body of the host, it is referred to as an endoparasite. These parasites consume the blood of the host. An example of a parasite is a tapeworm.
‘Symbiotic Nutrition’ refers to when two organisms live in close association in order to benefit each other. Alternatively, one of the two benefits the other while suffers neither loss but nor gain. Examples of organisms which function in a symbiotic relations are fungi and algae and rhizobium in the roots of leguminous plants.

What are examples of heterotrophs?

There are two types of heterotrophic organisms:

Photoheterotrophic Organisms

This type of organisms makes use of light for energy and nutrition purposes. However, they don’t use carbon dioxide for their carbon source. Thus, they must rely on compounds such as carbohydrates, fatty acids, and alcohol in the form of non-sulphuric bacteria.

Chemoheterotrophic Organisms

Chemoheterotrophic organisms get their energy by oxidising pre-formed organic compounds. For their nutrition, they consume other living or dead organisms such as animals, fungi, bacteria as well as nearly all pathogens. In a nutshell, photoheterotroph get their energy through light and chemoheterotroph makes use of chemical energy.

Here is a list of examples of heterotrophic organisms:

Herbivores, omnivores and carnivores
Fungi and protozoa
Non-sulphur bacteria:
Heliobacteria:
Manganese-oxidising bacteria

What are autotrophs?

An autotroph, or a primary producer, is an organism which is responsible for producing complex organic compounds such as carbohydrates, fats as well as proteins which humans can get their daily nutritional requirements from. These organisms produce these compounds from simple substances that are present in its surroundings and generally make use of energy from light (photosynthesis) or inorganic chemical reactions (chemosynthesis) to make this happen.

Autotrophs constitute producers in a food chain. Examples of these organisms are plants on land or, alternatively, algae in water. Autotrophic organisms do not require a living source of energy or organic carbon. They can reduce carbon dioxide in order to make organic compounds for biosynthesis and create a bank of chemical energy.

Most autotrophs utilise water as the reducing agent, however some can make use of other hydrogen compounds such as hydrogen sulphide. A few autotrophs, such as green plants and algae, are phototrophs. This means that they convert electromagnetic energy from sunlight into chemical energy in the format of reduced carbon.

What are examples of autotrophic organisms?

Scientists classify autotrophic organisms according to how they get their energy. Types of autotrophs include photoautotrophs as well as chemoautotrophs:

Photoautotrophs

Photoautotrophs are organisms which get the energy to make organic materials from sunlight. Photoautotrophs consist of all plants, green algae, and bacteria which perform photosynthesis. Photoautotrophic organisms make fuel and organic compounds heterotrophs, such as human beings, to get their nutritional needs.

Chemoautotrophs

Chemoautotrophs are organisms which get energy from inorganic chemical processes. Today, chemoautotrophs are generally found in deep-water environments which receive no sunlight. Many of these organisms need to live around deep sea volcanic vents, which produce sufficient heat to allow metabolism in chemoautotrophs to occur at a high rate.

Chemoautotrophs use chemicals which are volatile – such as molecular hydrogen, hydrogen sulphide, elemental sulphur, ferrous iron and ammonia – as their energy sources. This makes them well-suited to living in places that would otherwise be toxic to many other organisms. Chemoautotrophs are also well suited to living in places without sunlight. Chemoautotrophs are usually bacteria or archaebacteria, as their metabolisms are usually not efficient enough to support multicellularity.

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What to Expect from a Nutrition Course

Bronwen — Thu, 24 Oct 2019 07:48:39 +0000

A good, well balanced, nutritious diet can enhance an athlete’s performance; providing them with the vitamins and minerals needed to aid with muscle growth and repair. Therefore, when considering personal training, a course in nutrition is vital.

Through the right one, you will learn every detail required for sportsmen to perform at their best. Each athlete has different dietary needs depending on the activity they perform.; and the right course will help you identify these needs, and give you the tools to meet them properly.

In young athletes, good nutrition provides energy, enhances performance and decreases fatigue and the risk of disease and injury.

Energy deficits can cause short stature, delayed puberty, loss of muscle mass and possible illness. Energy excess can cause obesity, but increased caloric intake during growth spurts and athletic activities is essential for both their health and their performance.

The older generation, on the other hand, are susceptible to malnutrition as their metabolic rate declines with age. Nutritionists will recommend more beneficial food choices and perhaps snacking on healthy foods for extra nutrients between meals.

Supplements are also recommended to boost vitamin and mineral intake.

Basic Training Diet

Training diets should be enough to provide energy and nutrients to meet the demands of the particular exercise. A good variety of foods is encouraged to develop healthy, long-term dietary habits in order for the athlete to maintain the correct body fat levels.

Incorporating all of the major food groups is essential: carbohydrates, fruits and vegetables, milk and dairy, and fats and sugars provides variety, and makes for sensible planning.

Furthermore, it is vital that adequate fluids are provided to ensure hydration during and after exercise. Water is a good choice of fluid to prevent dehydration. For sportsmen who train strenuously every day, an increase in carbohydrates is necessary to maintain energy.

However, when advising on weight loss, large amounts of carbohydrates are not ideal.

Healthy Body, Healthy Brain

Exercise is one way to improve the memory and keep your brain healthy, but nutrition is equally important.

As a nutritionist, you may recommend oily fish for a good source of Omega-3 fatty acids. Omega-3 improves the structure of brain cells and encourages blood flow in the brain to bring about better cognitive functions, focus and moods

Good news for chocolate lovers. Dark chocolate and berries contain antioxidants which are vital in preventing age-related cognitive decline and brain diseases. Antioxidants reduce inflammation throughout the body as well as boosting memory and learning.

Which Supplements to Recommend for Improved Sporting Performance

Unless an athlete has a diagnosed deficiency such as iron or calcium or their diet doesn’t meet their needs, supplements alone will probably not be beneficial.

They cover a range of products such as vitamins, minerals, herbs, meal supplements, sports nutrition products and natural food supplements.

Very often, competitors complain of muscle cramps which might point to a zinc or magnesium deficiency. A nutritionist should have a good knowledge of foods that may cause allergies and be able to recommend substitute options where they are needed.

If athletes take supplements not approved by a professional, they run the risk of committing an anti-doping rule violation, or could even end up doing more harm than good during training.

Keeping the Athlete Hydrated

Drinking plenty of fluids before, during and after a routine is imperative.

In extreme cases, dehydration can lead to collapse and even death particularly in warm conditions or long-lasting events.

Water is the recommended drink but sports drinks contain some sodium which helps with absorption.

Contact Trifocus Fitness Academy

The Trifocus Fitness Academy offers superb nutrition courses, providing personal trainers or enthusiast with the knowledge they need to be nutritional advisors. Our specialised certification is scientifically based and designed.

These courses are available via correspondence or online and come complete with international accreditation. Contact us today or visit our website for further details on our fitness courses.

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Healthy Food For People Suffering From Diabetes

Bronwen — Thu, 24 Oct 2019 05:46:08 +0000

Trying to determine the best foods to eat when you are suffering from diabetes can be challenging. This being said, if you have diabetes you’re not doomed to a life of boring food. A diabetic patient can also eat tasty, colourful and healthy food. Just take a little bit of precautions and you are good to go. The main thing that you should be keeping at the top of your mind is to keep blood sugar levels well-controlled. Nevertheless, it’s also essential to consume foods which assist with preventing diabetes complications like heart disease and other related diseases.

The foods which are 100% for diabetics

Fatty Fish

Fatty fish has to be one of the best foods on the planet. Fish – such as salmon, sardines, herring, anchovies as well as mackerel – are great sources of the omega-3 fatty acids (otherwise known as DHA and EPA) which have significant benefits for the health of one’s heart.

Consuming enough of these healthy fats, on a consistent basis, is especially important for diabetics as these patients have an increased risk of heart disease and stroke. DHA and EPA are responsible for protecting the cells which line your blood vessels. In addition, these reduce markers of inflammation and improve the way your arteries work after eating.

A number of observational investigations make the suggestion that people who consume fatty fish on a regular basis have a lower risk of heart failure. In addition, these people are less likely to die as a result of heart disease. In similar studies, older men and women who ate fatty fish between five and seven days per week for eight weeks had a significant reductions in triglycerides and inflammatory markers.

Fish is also a fantastic source of high-quality protein. This assist you with feeling full for longer and increases your metabolic rate.

Cinnamon

Cinnamon is a tasty spice with powerful antioxidant capabilities. Several regulated studies have indicated that cinnamon has the potential to lower blood sugar levels as well as improve insulin sensitivity.

Long-term diabetes regulation is typically determined by assessing haemoglobin A1c, as this reflects your average blood sugar level over a period of between two and three months. In one investigation, type-2 diabetes patients – who consumed cinnamon for 90 days – had more than a double decrease in haemoglobin A1c. This is as opposed to those who only got standard care.

A current analysis of 10 studies made the finding that cinnamon may also lower cholesterol and triglyceride levels. However, despite the positive results, a few studies have not showed that cinnamon benefits blood sugar or cholesterol levels. This includes a study on adolescents with type 1 diabetes.

As the impact of cinnamon on diabetes, at the moment, are inconclusive don’t force yourself to eat this spice if you don’t like it just because some experts have said that this has a beneficial impact on diabetes. However, if you enjoy cinnamon, by all means: don’t be shy about eating it!

Eggs

Eggs offer phenomenal health benefits. In actual fact, these are one of the best foods for keeping you full for hours. If you regularly eat eggs, you may also reduce your risk of heart disease in several ways:

Lowering inflammation,
Improving insulin sensitivity,
Increasing your “good” HDL cholesterol levels, as well as
Modifying the size and shape of your “bad” LDL cholesterol.

In one investigation, people who suffer from type 2 diabetes and consumed two eggs daily as part of a high-protein diet saw improvements in cholesterol and blood sugar levels. Eggs are also one of the best sources of lutein and zeaxanthin. These are antioxidants which protect the eyes from disease. Make sure that you eat whole eggs. The benefits of eggs are primarily to be found in nutrients in the yolk rather than the white.

Diet management is crucial for people suffering from diabetes. While a lot of emphasis is laid on the carbohydrate and fat content in the diet, less is talked about protein requirements for diabetics. However, dietary protein is essential for diabetics as it helps in regulating blood glucose levels, control blood pressure and improve lipid profiles. However, too much of protein can be damaging to the kidneys, so better talk to a dietician to know how much protein is needed for you.

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Want to learn more about nutrition? Follow this link to find out more.

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What are the essential nutrients?

Bronwen — Mon, 21 Oct 2019 08:49:39 +0000

The term ‘nutrient’ refers to anything that offers nourishment which is crucial for growth as well as maintaining life. If we talk about ‘essential nutrients’, we’re referring to compounds that the body is unable to make or make in adequate quantities. According to the World Health Organization, essential nutrients must come from food. These are vital for the prevention of diseases, growth and good health.

The class of nutrients encompasses micronutrients and macronutrients, together with fatty acids and amino acids.

Macronutrients are eaten in hefty amounts and include the key building blocks of your diet. These are nutrients such as protein, carbohydrates and fat that provide your body with energy.
Vitamins and minerals are micronutrients. Small doses of these go a long way.

Many nutrients are good for us, however there are a few that we need to be particularly mindful of incorporating into our diets.

Protein

Protein is vital for good health as it provides the building blocks for the body and not merely for muscle. Every cell in the human body such as bone, skin and hair, contains protein. All of the hormones, antibodies, and other important substances in your body are made up of protein. Protein is not used as fuel for the body unless it is absolutely necessary.

Proteins are made of up various amino acids. While the body can make up some amino acids on its own, there are many critical amino acids which can only come from food. It is necessary to have a variety of amino acids for your body to work properly.

Carbohydrates

Carbohydrates are require for your body to be healthy as carbs provide the fuel your body, especially your central nervous system (CNS) and brain. In addition, these help to protect against disease. According to medical experts, carbohydrates should make up between 45 and 65% of your total daily calories.

Fats

Believe it or not, healthy fats are a fundamental part of a healthy diet. It is recommended that you should be getting around 30% of your daily calories from fats. There are a several benefits to including healthy fats in your diet:

Balancing your blood sugar,
Decreasing your risk of heart disease and type 2 diabetes,
Improving brain function,
Providing powerful anti-inflammatory properties, and
Possibly lowering your risk of arthritis, cancer, and Alzheimer’s disease.

Harvard Medical School makes the statement that these kinds of fats are responsible for supporting a lot of your body’s functions, for example:

The absorption of vitamins and minerals
Blood clotting
Building cells
Muscle movement.

While fats may be higher in calories as opposed to other food groups, these calories are a vital energy source for your body.

Water

Maintaining your hydration levels is very important because this is absolutely essential for survival and water makes up to 60% of the human adult body. Several days with no water can lead to serious illness and even cause death. Our body depend on water as it is critical for waste removal and temperature regulation. In addition, it is an essential element of every cell as we’ve already alluded to.

To keep hydrated, drink water throughout the day. Eat foods with a high-water contents such as fruits and vegetables. Make sure that you keep drinks – such as coffee and soft drinks that will dehydrate you – to a minimum. However, don’t totally deny yourself these because if you do, and you start to crave them, you’ll probably overindulge. So, make sure that you control your consumption and keep it to moderate levels.

Vitamins

The term ‘vitamins’ refers to organic compounds which are essential for body:

Growth
Functioning
Maintenance
Repair

There are two categories of vitamins: water soluble and fat soluble:

Water-soluble vitamins which include the B complex group and vitamins C and need to be resupplied daily owing to the body’s inability to store them.
Fat-soluble vitamins which include A, D, E, and K and are stored by the body for long periods of time. This means that excessive intake of fat-soluble vitamins may be harmful.

A balanced diet should deliver all the vitamins which the body needs.

Minerals

The term ‘minerals’ refers to inorganic compounds which assist in energy production, body maintenance and helping in the control of body reactions.

The nutrient group consists of:

Macro minerals
Electrolytes
Micro elements.

Macro minerals – such as calcium and magnesium – should be taken in larger doses. Examples of electrolytes are sodium, potassium, chloride as well as bicarbonate. The body requires very small amounts of micro minerals, for example chromium, cooper, fluoride, iodine, iron, magnesium, molybdenum, selenium, sulphur, and zinc. As if the case with minerals, a balanced diet consisting of meats and vegetables can help you in meeting your daily vitamin intake.

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How to keep your nutrition in check over the festive season

Bronwen — Fri, 18 Oct 2019 05:50:36 +0000

It’s that time of year again, when Christmas decorations started going up in the shopping centres (even though it’s only October) and people start thinking about their office year-end functions and winding down towards the end of the year.

Because we’re tired after a long and stressful year, we tend to be a little less strict with ourselves in terms of our eating and workout routines and allow ourselves that extra glass of champagne and slice of Christmas pudding.

Don’t start stressing about January already – and the carrot sticks and endless hours in the gym – and how you’re going to lose the weight that you will be putting on in December. Luckily, there are several hacks that you can put in place to make sure that you don’t end up putting on a fortune of weight.

Drink lots of water

It is widely known that the health benefits of water are the most important elements for life. Experts say that a person can go for a longer period of time, without consuming food, than they can without drinking water. It is vital not only for our health as well as our well-being but to life in general. You have come across fitness professionals and athletes, in particular, who are very strict when it comes to consuming enough water throughout the day.

A lot of people say that drinking more water will assist you with losing more weight. However, is there any scientific proof for this? The short answer is yes. Drinking water helps to:

Boost your metabolism,
Cleanse your body of waste, and
Function as an appetite suppressant.

In addition, drinking more water assists your body to stop retaining water, which leads you to drop those extra pounds of water weight. Make sure that you’re drinking the recommended eight to ten 500-ml glasses per day to keep yourself hydrated and encourage weight loss.

So, when you’re relaxing over the December break make sure that you consume enough water. Remember that alcohol and coffee dehydrate you, so if you over-indulge on either of these two make sure that you up your intake of water.

Never skip breakfast

Skipping the breakfast can mess up your body’s rhythm of alternate fasting as well as eating. When you get up, the blood sugar which your body requires to make your muscles and brain work at their best is typically low. Breakfast helps replenish it.

If your body doesn’t get that fuel that you need from food, you may feel depleted of energy — and you’ll be more likely to overeat later in the day. As, over the festive season, there are ‘naughty’ treats – such as biscuits and cake – everywhere you turn, when hunger strikes you’ll be more likely to grab one of these to stop that hunger gap.

Breakfast also gives you the opportunity to get in some vitamins as well as nutrients from healthy foods such as dairy, grains as well as fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.

Go for a walk

Although we’re talking about nutrition here, remaining physically active is a good way of keeping those unwanted calories at bay. We’re not saying that you need to keep up with your strenuous gym routine over the holidays and plan your vacation according to where the nearest gym is, but don’t take a total break from being physically active. If you’re going to the beach, take a daily stroll along the shoreline. Or, if you’re going to the mountains build in a daily hike to your schedule. These activities are fun and, at the same time, you’re getting your heart rate up and are not neglecting your health.

The end-of-the-year break is a time to relax with family and friends, and to celebrate the successes of the year that’s been and plan ahead for the coming year. If you keep the principles in mind – which we’ve discussed in this article – January won’t be took much of an ordeal!

Contact Trifocus Fitness Academy

If you’re keen to brush up on your nutrition knowledge – or want to learn more about exercise and personal training – check out our range of bespoke health and fitness courses by visiting our website.

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How should you be doing your meal prep?

Bronwen — Thu, 10 Oct 2019 11:17:57 +0000

The concept of ‘meal prepping’ looks at preparing whole meals or dishes ahead of time. Prepping meals is particularly popular among busy people as this process can save a lot of time. Having meals, on hand, which are already prepared can, in addition, reduce portion size as well as assist you with reaching your nutrition goals. In this way, you’ll dodge unhealthy options such as greasy take-aways, especially when you’re feeling exhausted or overwhelmed. As preparing meals require you to choose what to eat ahead of time, meal prepping can lead you to make more nutritious meal choices in the long term. Despite what individuals may think, there are several ways to perform meal prep, not all which involve spending hours cooking dishes for the coming week.

Tips for prepping meals

If you have never put together a meal plan, or are getting back into it after a long break, planning so many meals may seem a bit daunting. However, the good news is that the habit of planning meals is no different opposed to effecting any other positive change in your life. Beginning small and gradually building confidence is a fantastic way to ensure that your new habit is sustainable. Start by planning out just a couple of meals or snacks for the coming week. Ultimately, you’ll work out which meal planning strategies work best so that you can gradually build up your plan by increasing the number of meals as you see fit.

Don’t skimp on any food group

If you’re doing meal prep for a week, month or a few days ensuring that each food group has a place in your plan. The healthiest meal plan highlights whole foods such as fruits, vegetables, legumes, whole grains, high-quality protein as well as healthy fats. These plans limit sources of refined grains, added sugars as well as excess salt. As you look through your favourite recipes, consider each of these food groups. If any of these don’t feature, make a point to fill in the gaps.

Become organised

Being super organised is a vital part of any successful meal plan. An organised kitchen, pantry as well as refrigerator make everything from menu creation, grocery shopping, and meal prep a breeze. This is because you’ll know exactly what you have on hand as well as where your tools and ingredients are.

In addition to this, invest in a lot of good-quality storage containers from brands such as Tupperware. This is so that once you’ve put together the meals that you plan on eating for the week, you can put them into their containers and store them in the freezer reading for use. When you decide on the containers that you want to buy, make sure that they are freezer, microwave and dishwasher safe so that you can efficiently heat your meals and wash them in a quick amount of time.

Keep a well-stocked larder

If you have a well-stocked larder, this will make it easier for you to do your meal prep and make creating menus easier. Here’s a list of healthy staples that you need to have in your home:

Whole grains: brown rice, quinoa, oats, bulgur wheat, whole-wheat pasta and polenta.
Legumes: canned broad beans, red kidney beans as well as lentils.
Tinned goods: broth which is low sodium, tins of tomatoes, artichokes, olives, corn, tinned fruit with no added sugar, tuna, salmon as well as chicken.
Olive, avocado and coconut oil.
Baking powder, baking soda, flour in addition to cornstarch.
Almond butter, peanut butter, potatoes, mixed nuts and dried fruit.

By keeping a few of these essentials on hand, it is only necessary that you worry about buying fresh items in your weekly grocery shopping. Having a well-stocked larder can assist with reducing stress and improving the efficiency of your meal planning efforts. There’s no correct way to organise your meal prep spaces. Ensure it’s a system that works for you.

Keep recipes that you like

Take away the unnecessary frustration of attempting to remember recipes and save them in a designated location which you can easily reference at any time. This could be on your computer, tablet, or cell phone. Alternatively, if you like doing this a bit more ‘old school’ you can choose a specific spot in your house. Maintaining a set space for your recipes saves time and helps with reducing any potential stress associated with meal planning.

Contact Trifocus Fitness Academy

If you want to take your meal prep to the next level, you should think about doing a nutrition course as this will give you an in-depth look at what it means to be healthy.

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What is good nutrition all about?

Bronwen — Wed, 09 Oct 2019 08:15:32 +0000

The term ‘nutrition’ refers to the supply of food materials that are required by organisms as well as cells in order to stay alive. In science as well as in human medicine, ‘nutrition’ refers to the science or practice of consuming and utilising foods.

In hospital environments, ‘nutrition’ may encompass the food requirements that patients have. These include nutritional solutions which are delivered via an IV (intravenous) or, alternatively, an IG (intragastric) tube.

What is good nutrition science?

Nutritional science focuses on dietary concerns and health issues surrounding food, eating, and medicine. This science is a multi-faceted field which is rooted in chemistry, biology and the social sciences. There are many areas of specialisation in nutrition science and encompasses:

The study of behaviours as well as social factors that are related to food choices,
Food and wellness,
Community nutrition,
Exercise science, and
Nutrition education.

Scientifically speaking, nutrition science studies how the human body breaks food down (catabolism) as well as how it repairs and creates cells and tissue (anabolism). Catabolism as well as anabolism combined can also be referred to as metabolism.

What is metabolism?

The term ‘metabolism’ is refers to the bodily processes which are needed in order to maintain life. However, when one hears the word “metabolism” used nowadays, it’s typically related to weight issues. You may have heard a person say, “I can’t lose weight because I have a slow metabolism.”

While there’s some truth to this statement there are other factors — such as how much you eat as well as exercise — that play a much bigger role in your ability to lose weight as opposed to your metabolism. It’s true that the quantity of lean body mass you have can affect how many calories you burn while you’re at rest, its effect is limited.

There are several factors that can affect your metabolism. Here are some of them:

Some medications can have a significant effect on your metabolism. They can either dangerously speed it up or slow it down.
Eating breakfast every day can stimulate your metabolism.
When you lose weight — especially quickly — you actually slow down your metabolism. This is because it takes a lot less energy for your body to operate at a lower weight. This means that as you lose weight, you need to eat fewer calories or get more physically active in order to burn more calories so that you can keep losing weight.
As you get advance in years, your metabolism gets slower and slower. Generally speaking, as you age you gain fat as well as lose muscle. Some older people also become less active. However, you can stop this slow decline in its tracks and take on more physical exercise in order to make up for your slower metabolism.

Are there foods which can speed up my metabolism?

Certain foods can increase your metabolism and, at the same time, assist you with losing weight.

Iron, zinc as well as selenium each play different – however equally important – roles in the proper functioning of your body. This being said, they do have one thing in common: all three are required for the proper function of your thyroid gland, which regulates your metabolism. Research indicates that a diet which is too low in iron, zinc or selenium may reduce the capability of your thyroid gland to produce sufficient amounts of hormones which can slow down your metabolism.

Some foods rich in iron are:

Shellfish
Spinach
Liver and Other Organ Meats
Legumes
Red Meat

Some of the zinc-rich foods are:

Seeds
Nuts
Dairy
Eggs
Whole Grains

Other selenium-rich foods are:

Ham
Pork
Beef
Turkey
Chicken

If you’re worried about an aspect of your nutrition, the best thing for you to do is to consult a nutritionist who will be able to steer you on the correct path.

Contact Trifocus Fitness Academy

If you are considering a career in nutrition advisory please contact Trifocus Fitness Academy for your educational needs.

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Why study a nutrition course?

Bronwen — Fri, 20 Sep 2019 07:25:13 +0000

Since before we can recall, people have been trying to change their bodies:

People try to lose weight,
People try to put on weight.

There have been many fad diets which claim to help people do this. However, the problem with these is that although they may work for a period of time when you stop following this diet the benefits that you found that you gained from this course fall away and you’re right back at square one – and sometimes a few paces back from square one.

What is the solution?

Well, first up, if you want to change your body – in whatever manner that you want – you need to ditch the diets. Start following good nutrition principles and if you want to lose weight, you need to make sure that you’re taking in less calories that you’re actually burning up. This is so that you can burn the extra weight that you’re carrying.

Alternatively, if you want to develop lean muscle mass, you need to make sure that you consume a protein-rich meal after every workout. As protein in an essential building block of muscles, and your muscles microscopically tear during each gym session, you need to give your body the tools that it needs in order to rebuild. Before you say “I don’t have time!” don’t stress. We’re not saying that you need to eat a steak dinner after every workout. Replacing lost protein can be as simple as taking a whey protein shake which are available at most pharmacies and health food shops in a variety of delicious flavours.

The next step is to visit a nutritionist. Now, you can’t just choose any-old nutritionist. This person needs to have studied and passed a nutrition course which is highly regarded. Your eating plan is not something that you can take lightly. If you eat something that you’re not supposed to, the consequences could be dire. For example, if a person eats something that they are highly allergic to, they could suffer symptoms – such as anaphylactic shock – and even land up in hospital.

Should you study an accredited nutrition course?

If you want to understand more about nutrition, and take your health into your own hands, you should really think about studying an accredited nutrition course. Following this course of study doesn’t necessarily mean that you need to become a nutritionist – however, you can if you want to. Studying a course such as this will equip you with the knowledge and skills that a nutritionist has so that you can make informed decisions about what you eat.

Here are some of the things that you’ll learn on Trifocus Fitness Academy’s Specialised Nutrition Course, which is an accredited nutrition course:

Fundamentals of nutrition
How to design an eating plan for your clients.
Understand how to read as well as understand food labels.
Advise your clients on nutritional supplements.
Basic concepts of the glycaemic index (GI)
Understand the principles behind GI.
Distinguish between ‘low-GI’ versus ‘high-GI’ foods.
Determine how to regulate metabolic diseases while making use of the GI Index.
Nutrition for specialised populations
Get to grips with the specific nutritional needs of special populations.
Recommend nutrition to special populations.
Learn how to pinpoint the signs of female athlete tri-ad syndrome.
Sports nutrition
Describe the science behind nutrition and sports.
Design an eating plan for sportsmen and -women.
Discuss the impact of drugs on sports.
Youth and nutrition
Learn what the ideal nutritional needs of children.
Determine how to evaluate if a child is being nourished correctly.
Create an eating plan which is suitable for a specific child.

Contact Trifocus Fitness Academy

Interested in studying this course? Follow this link for more information.

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What is nutrition?

Bronwen — Fri, 13 Sep 2019 08:39:26 +0000

The term ‘nutrition’ refers to how nutrients and other substances in food interact and have an effect on the following processes in the body:

Maintenance,
Growth,
Reproduction,
health, as well as
disease

Nutrition includes:

Intake of food,
Absorption,
Assimilation,
Biosynthesis,
Catabolism, and
Excretion.

An person’s diet refers to what they eat. It is largely defined by the availability and tastiness of foods. For humans, a healthy diet includes the:

Preparation of food,
Storage methods that prevent nutrients from being exposed to oxidation, heat or leaching.

If food is stored well, the risk of food-borne illnesses is reduced.

In humans, a diet which is unhealthy can cause nutrient-deficient diseases such as:

If a person eats too many nutrients, they could suffer from conditions such as:

In acute cases, undernutrition can lead to wasting as well as the stunting of marasmus in chronic cases of malnutrition.

What are Nutrients?

‘Nutrients’ are molecules that are present in food. All organisms need nutrients to produce energy, grow, develop as well as reproduce. These molecules are digested and then broken down into basic parts that are used by the organism.

There are two main types of nutrients: macronutrients and micronutrients. The three main categories of macronutrients include carbohydrate, protein and fat. The two types of micronutrients are vitamins and minerals. These are extra molecules that cells need to make energy.

What are carbohydrates?

Carbohydrates consist of the sugars, starches and fibres which are found in fruits, grains, vegetables as well as milk products. Though often avoided in trendy diets, carbohydrates — as one of the basic food groups — are important to a healthy diet.

What is protein?

Protein is a macronutrient. It is essential for building muscle mass. Protein is usually found in animal products however this macronutrient is also present in other sources, such as nuts and legumes.

What are fats?

Fats are substances which assist the body to use some vitamins and maintain a healthy skin. These substances are also the main way that the body stores energy.

In food, there are many different types of fats. These are:

Saturated,
Unsaturated,
Polyunsaturated,
Monounsaturated, and
Trans fats.

To preserve your blood cholesterol and triglyceride (lipid) levels as near to the normal ranges as possible, the American Diabetes Association recommends that you limit the quantity of saturated fats and cholesterol in your diet. Saturated fats have an impact on blood levels of LDL (”bad”) cholesterol:

The quantity of saturated fats should be limited to less than 10% of your total caloric intake, and
The quantity of dietary cholesterol should be limited to 300 mg/day.

What are vitamins and minerals?

Vitamins and minerals are responsible for making people’s bodies work properly. Although you get vitamins and minerals from what you eat every day, some foods have more vitamins and minerals than others do.

Although vitamins and minerals are all considered micronutrients, these differ in two fundamental ways:

Vitamins are organic. These can be broken down by heat, air, or acid.
Minerals are inorganic. These hold on to their chemical structure.

Minerals in soil and water can easily find their way into your body through the plants, fish, animals, and fluids that you consume. But it’s tougher to get vitamins from food as well as other sources into your body as cooking, storage as well as simple exposure to air can inactivate these compounds which are fragile.

Contact Trifocus Fitness Academy

Want to learn more about nutrition? If you do, then Trifocus Fitness Academy’s Specialised Nutrition Course is right up your alley! For more information, visit our website.

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What is Vitamin K?

Bronwen — Wed, 11 Sep 2019 08:17:06 +0000

The term ‘vitamin K’ refers to a collection of fat-soluble vitamins that perform a function in blood clotting, bone metabolism as well as regulating blood calcium levels. The body requires vitamin K in order to produce prothrombin (which is a protein) as well as a clotting factor which is significant in blood clotting as well as bone metabolism. Individuals who take blood-thinning medications, such as Warfarin or Xarelto, should not begin to take extra vitamin K without first consulting a doctor.

What are the causes of a vitamin K deficiency?

The most widespread reasons for a vitamin K deficiency:

Poor diet,
Insufficient absorption,
Decreased storage of the vitamin owing to liver disease,
Decreased production of Vitamin K in the intestines.

A deficiency of vitamin K is rare in healthy individuals. However, it is relatively common in those who are severely ill or who have certain chronic conditions:

Cancer patients who are getting chemotherapy,
Patients who are on chronic dialysis patients, and
People who present risks for malnutrition, for example those with a poor diet and are alcoholics or abuse drugs.

What are the signs and symptoms of a vitamin K deficiency?

The signs and symptoms that are related to a vitamin K deficiency may include:

Bruising easily
Discharge from the nose or gums
Extreme bleeding from wounds, punctures as weak as injection or surgical sites
Heavy menstruation
Bleeding coming from the gastrointestinal tract
Blood present in the urine and/or stool

With respect to vitamin K deficiency bleeding in new-born babies, the signs and symptoms may be similar to those listed above. However, in more serious cases such a deficiency may also involve bleeding within the skull.

A vitamin K deficiency may be suspected when the symptoms listed above appear in someone who is at a higher risk, for example:

Those who happen to be suffering from a chronic condition that is related to malnutrition or malabsorption.
Those who have taking long-term antibiotic treatment as this medication can kill the bacteria that help to produce vitamin K2 in the small intestine.
Patient who are seriously ill, such as cancer or dialysis patients.

What foods are high in vitamin K?

The following list of foods are high in vitamin K:

Kale (cooked)
Mustard Greens (cooked)
Swiss Chard (raw)
Collard Greens (cooked)
Natto (Fermented Soybeans)
Spinach (raw)
Brussels Sprouts (cooked)
Beef Liver
Pork Chops
Chicken
Goose Liver Paste
Green Beans (cooked)
Prunes
Kiwi
Soybean Oil
Hard Cheeses
Avocado
Green Peas (cooked)
Soft Cheeses

Study nutrition through Trifocus Fitness Academy

Want to discover more about nutrition and how it contributes you your health? Trifocus Fitness Academy’s Specialised Nutrition Course is the perfect qualification for you to do this! Modules include the following:

Basic nutrition
Put together a nutritional plan for clients.
Discover how to read as well as interpret food labels.
Advise clients on nutritional supplements.
Basics of the GI
Discover what GI is.
Differentiate between ‘low GI’ as well as ‘high GI foods’.
Learn how to control metabolic diseases using the GI Index.
Specialised populations nutrition
Discover more about the special nutritional needs of special populations.
Give advice to special populations on their nutritional requirements.
Learn how to pinpoint the symptoms of female athlete tri-ad syndrome.
Sports nutrition
Unpack the science behind eating as well as sports.
Design an eating plan for sportsmen and women.
Discuss how drugs affect sports.
Youth and nutrition
Discover what the nutritional requirements of children are.
Discover how to determine if a child is being nourished correctly.
Put together an eating plan that is appropriate for a particular child.

Contact Trifocus Fitness Academy

Want to learn more about nutrition? Trifocus Fitness Academy’s Specialised Nutrition Course is the perfect qualification for you to do this! Follow this link for more information.

The post What is Vitamin K? appeared first on Trifocus Fitness Academy.

What is the big deal about vitamin E?

Bronwen — Fri, 06 Sep 2019 09:50:15 +0000

Vitamin E is fat soluble and has antioxidant properties. Antioxidants are responsible for fighting free radicals. These are electrons that have separated from an atom. Free radicals have been connected with a wide range of health conditions such as cancer and premature ageing. Exposure to free radicals can also occur in the environment. The usual suspects are:

Cigarette smoke,
Air pollution, as well as
Ultraviolet light which comes from the sun.

The human body also requires this vitamin to boost its immune system. This is so that it can protect itself against invading bacteria as well as viruses. Vitamin E helps to widen blood vessels in addition to keeping blood from clotting within these. In addition, cells utilise vitamin E to communicate with each other as well as to perform many vital functions.

How much vitamin E do I require?

The quantity of vitamin E that you need on a daily basis depends on your age:

Adults and children who are 14 years and older need 15 milligrams (mg) of vitamin E per day.
Children below 14 need a smaller dose on a daily basis:
1 to 3: 6 mg/day
4 to 8: 7 mg/day
9 to 13: 11 mg/day
Women who are breastfeeding should take 19 mg of vitamin E per day.

What foods contain vitamin E?

Vitamin E is found predominantly in foods that contain fat. However, make sure that you select foods that are ‘good fats’ as foodstuffs with a high amount of bad cholesterol can lead to you developing heart disease. Some examples of foods which are high in vitamin E are:

Nuts,
Seeds,
Avocadoes,
Vegetable oils, as well as
Wheat germ.

A few of the dark leafy green vegetables – such as Swiss Chard – and fish (such as trout) are also sources of vitamin E.

How do I know if I have a vitamin E deficiency?

Low levels of vitamin E may be responsible for causing:

Muscle weakness: Vitamin E is vital for the central nervous system. It counts as one of the body’s chief antioxidants. This means that a deficiency in this vitamin results in oxidative stress, which can cause muscle weakness.
Coordination and walking challenges: A deficiency in vitamin E may be responsible for specific neurons, which are called the Purkinje neurons, to break down. This causes harm to their ability to relay signals.
Numbness and tingling: Harm to nerve fibres can hinder the nerves from transmitting signals correctly. This results in numbness and tingling. Another name for this is ‘peripheral neuropathy’.
Vision deterioration: A vitamin E deficiency can be the cause of weakening light receptors in the retina as well as other cells in the eye. This deterioration can lead to loss of vision over time.
Immune system challenges: Some studies suggest that a lack of vitamin E can prevent the immune cells from working properly. Older adults may be particularly in danger.

Weakness in muscles and coordination challenges are neurological symptoms. These point to damage to the central as well as peripheral nervous systems:

The term ‘peripheral system’ refers to the network of nerves which are located outside the brain and spinal cord. These neurons relay messages throughout the body.
The central nervous system sends communication between the brain as well as the spinal cord.

The sheaths of neurons mainly consist of fats. When the body has a lack of vitamin E, it contains fewer antioxidants which protect these fats. As a result, the function of the nervous system breaks down.

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What is vitamin A?

Bronwen — Thu, 05 Sep 2019 06:33:43 +0000

‘Vitamin A’ is a blanket term for a collection of fat-soluble compounds which are extremely important for maintaining human health. This vitamin is essential for many processes in the body. These include:

Preserving healthy vision,
Safeguarding the proper functioning of your immune system and vital organs, and
Assisting with the proper growth as well as development of foetuses.

It’s recommended for men to get 900 mcg, women 700 mcg and children and adolescents 300–600 mcg of vitamin A daily.

Where is vitamin A found?

Vitamin A compounds are located in both animal and plant-based foods. These come in two diverse forms:

Preformed vitamin A, as well as
Provitamin A.

‘Preformed vitamin A’ is also referred to as the active form of the vitamin. Your body can use this just as it is. In other words, it doesn’t need to be processed further. This is found in animal products including meat, chicken, fish and dairy. Preformed vitamin A includes retinol, retinal and retinoic acid.

‘Provitamin A carotenoids’ encompasses alpha-carotene, beta-carotene as well as beta-cryptoxanthin. These are the inactive form of Vitamin A which is found in plants. The provitamin A carotenoids are converted into an active form in your body. For instance, beta-carotene becomes retinol in your small intestine (2

Benefits of vitamin A

An acceptable amount of vitamin A may have these benefits.

Reducing cancer risk

Suitable intakes of carotenoids from fruits and vegetables are associated with a lower risk of lung cancer. However, the use of beta-carotene and vitamin supplements have not shown the same results. One analysis suggests that some forms of vitamin A may assist with protecting against prostate cancer. In addition, investigations in Japan have suggested that beta-carotene may assist with preventing colon cancer.

Providing a treatment for type 2 diabetes

Retinoic acid, which originates from vitamin A, has been found to regulate blood sugar in mice with diabetes.

Healthy looking skin and hair

Vitamin A is essential in the growth of all bodily tissues, which includes skin and hair. This vitamin contributes to producing sebum which is the oil that helps maintain levels of moisture in the skin and hair.

As vitamin A has an effect on a wide variety of body functions, a deficiency of this vitamin can lead to a number of problems.

These include:

Night blindness
A higher risk of infections, especially in the throat, chest, and abdomen
Follicular hyperkeratosis, leading to dry, bumpy skin.
Fertility issues
Delayed growth in children

What foods are rich in vitamin A?

The following foods are rich in vitamin A:

Beef liver
Cod liver oil
Sweet potato
Carrots
Black-eyed peas
Spinach
Broccoli
Sweet red pepper
Mango
Cantaloupe melon
Dried apricots
Pumpkin pie
Tomato juice
Herring

Many foodstuffs, both plant-based and those from animals, contain good amounts of vitamin A. A deficiency in vitamin A deficiency is uncommon which means that most people do not need to worry too much about getting enough vitamin A. The best way of ensuring that you get an acceptable nutrient intake is to eat a varied and balanced diet. This must be full of fruits, vegetables, whole grains, healthy fats, and lean proteins.

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What is a heart-healthy diet?

Bronwen — Tue, 03 Sep 2019 06:29:17 +0000

The term ‘cardiac diet’ describes a heart-healthy diet. This is an eating plan which dictates that you must eat plenty of nutrient-rich foods such as:

Fruits and veggies,
Whole grains,
Lean poultry, and
Fish

A heart-healthy diet also means avoiding saturated fats, trans fats in addition to excess sodium as well as sugar.

Following a cardiac diet would be recommended for someone:

Who suffers from either high blood pressure, high cholesterol or has any other history of heart disease,
Who has a familial history of heart disease.

However, even if you don’t have a health concern that affects your cardiovascular system, adhering to a heart-healthy diet is important as doing this can reduce your risk of heart disease as you get older. In actual fact, we should all be following a diet that is healthy for our hearts. By your intake of junk foods, as well as including more nutritious foodstuffs in what you eat on a daily basis, you’ll be fuelling your body with what it needs to remain healthy. In addition, performing this practice may possibly improve your overall health.

Other benefits of following a heart-healthy diet

If you follow a cardiac diet, this can help you:

To lose weight,
To lower your blood pressure, cholesterol as well as blood sugar level.

A heart-healthy diet can even boost your energy levels as you will be making healthier food choices.

Eat an assortment of nutritious foods that come from all the food groups

You may be consuming plenty of food, however your body may not be acquiring the nutrients that it requires in order to be healthy. Foods that are rich in nutrients contain:

Minerals,
Protein,
Whole grains, and
Other nutrients.

However, they have reduced calories. As we stated previously, these types of foodstuffs may assist you with controlling your weight and cholesterol as well as your blood pressure.

You should be eating an overall healthy diet that emphasises:

A variation of fruits and vegetables
Whole grains
Dairy products which are low fat
Poultry and fish which is skinless
Nuts as well as legumes
Non-tropical vegetable oils

As stated earlier in this article, a heart-healthy diet requires you to limit saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened drinks. If you decide to include red meat in your eating plan, compare labels and choose the leanest cuts that you can find.

Eat less of the foods which are not rich in nutrients

The correct number of calories to consume each day depends on:

Your age and physical activity level, as well as
If you’re trying to gain, lose or maintain your weight.

It is possible for you to use your daily allotment of calories on a limited number of high-calorie foods and beverages however you probably wouldn’t get the nutrients your body requires in order to be healthy. Control your consumption of foods and beverages that are high in calories but low in nutrients. Ever important is to regulate the quantity of bad fats that you eat. Read Nutrition Facts labels cautiously. This panel tells you what is the amount of healthy and unhealthy nutrients in a food or beverage.

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Nutrition and Food Myths Debunked

Bronwen — Tue, 03 Sep 2019 05:57:44 +0000

Behind most nutrition and food myths, there’s a kernel of truth. Why do some food, as well as nutrition, inventions die while others keep coming back, even when faced with what seems to be undeniable evidence?

Myths in addition to misinformation are much more alluring than the truth is. A diet which is balanced diet, getting sufficient sleep as well as exercising often are typically the best course of action for fighting diseases and remaining healthy. Unfortunately, this just isn’t as interesting to people as what the nutrition and food myths say.

In actual fact, the nutrition myths that are the most determined are those that contain at least a nugget of truth. Some of the myths help us get to true dietary wisdom that, in reality, might help our health. Here’s the cold, hard and science-based truth about some of the most often-repeated nutrition and food myths as well as what really is the truth behind them.

Eggs are not good for your heart

It’s a fact that eggs do contain a considerable amount of cholesterol in the yolk. A large egg contains about 211mg. Cholesterol is indeed the fatty component in our blood which contributes to clogged arteries as well as heart attacks. However, calling eggs to be bad for your heart is not accurate as epidemiologic studies show most people who are healthy people can eat an egg a day without experiencing any problems.

Eat legumes with grains to acquire a “complete” protein

You need to each a mix of amino acids throughout the day in order to get all the complete nutrition you’ll need. Beans and legumes are nutritional powerhouses. They are high in:

Protein,
fibre,
B vitamins,
iron, and
potassium

These types of foods are also low in fat.

Restrict salt to lower blood pressure, reduce heart attacks as well as strokes

The myth about eating too much salt is still alive and kicking. This is even though there has never been any well-founded scientific support for it. Even though reducing salt can cause a decrease in blood pressure by between 1 and 5 mm/Hg on average, cutting out salt doesn’t have any effect on heart attacks, strokes or death.

However, if you have a medical condition – such as salt-sensitive hypertension – then you may be an exception. But the widespread notion that every single person should drop their salt intake (and have to eat food without any taste) is not based on evidence.

Carbohydrates make you put on weight

There’s nothing intrinsically fattening about carbohydrates. What makes you put on weight is eating too many calories. Of course, loading up on sugary as well as refined, carbohydrate-rich foods (such as white bread, pasta and doughnuts) can increase your risk factor in terms of developing health complications like heart disease and diabetes. However, if you cut out foods which contain good carbohydrates – for example whole grains, beans, fruits and vegetables – you’ll be missing out on:

Your body’s primary supply of fuel, as well as
Essential nutrients, and
Fiber

In addition to this, for many people a low-carb diet may be harder to stick with in the long term than one which the Recommended Daily Allowance (RDA) of carbs.

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There are countless other food myths out there and, if you are familiar with good nutrition principles, you’ll be able to steer clear of these. Trifocus Fitness Academy’s Specialised Nutrition Course will teach you all that there is to know about clean eating. For more information, visit our website.

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What is a food diary?

Bronwen — Thu, 29 Aug 2019 06:30:18 +0000

The term ‘food diary’ refers to a log or a list of what you eat and drink each day. Writing down what you consume can assist you with making changes to your diet as well as losing weight. Studies have revealed that keeping a food journal can be a very effective tool to help change behaviour for people who are interested in losing weight. In one study, which consisted of nearly 1 700 people, those who kept daily food records lost twice as much weight as opposed to those who did not keep a food diary.

It is possible to use your food diary in order to correct your health through the process of keeping a track on what you eat as well as what you drink. In addition, a food diary will assist you as well as your doctor in order to understand your eating habits.

A food diary is the start on the journey to improved health

Most nutrition and dietary experts are in agreement that the secret to successful food journaling is accuracy and consistency. So, what should you note down? Here are include several pieces of information in your food diary on a daily basis. These are the following:

How much: Note down the quantity of the food and/or drink. This may be measured in volume (1/2 cup), weight (2 grams) or, alternatively, the quantity of food (12 chips).
What kind: Make a list of the type of food and/or drink that you consume. Be as precise as you can. Don’t forget to write down the extras, for example toppings, sauces as well as condiments. For example, butter, tomato sauce or sugar.
When: Remember the time of day that you eat.
Where: Write down where you are eating. If you are home, note the room. For example, at the dining room table, in the kitchen, or on the couch. If you are out at a restaurant, note down the name of the restaurant.
Who with: If you are eating by yourself, write down “alone.” If you are out with friends or family, list who they are.
Activity: List any of the activities that you perform while you are eating, such as working, watching TV or, alternatively, playing a game.
Mood: Include how you are feeling when you are eating. Are you happy, miserable or bored? Your mood can be associated with your eating habits so if you identify your mood when you’re eating this can help you change your eating habits.

Tips for successful food journaling

Here are some tips for keeping a successful food diary:

Write down the food or beverage as soon as you consume it. Don’t wait until the evening to write down what you’ve eaten or drunk because your recollection is likely to be less accurate.
As we’ve said before, be as precise as you can with the food or beverage that you consume. For example, if you are drinking a latte, write down how big it is and if it has an syrup in it.
Make sure to include any alcoholic beverages you consume.

Contact Trifocus Fitness Academy

A smartphone app like Lose It! or MyFitnessPal can support your efforts. These apps also offer information on calories and other nutrients. To learn more about nutrition have a look at Trifocus Fitness Academy’s Specialised Nutrition Course.

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What are nutritional health supplements?

Bronwen — Thu, 01 Aug 2019 08:13:58 +0000

The majority of adults in the South Africa take one or more nutritional health supplements either daily or occasionally. Nutritional health supplements today include supplements such as the following:

Vitamins,
Minerals,
Herbal supplements,
Amino acids, and
Enzymes.

Nutritional health supplements come in a number of forms, such as:

Traditional tablets,
Capsules,
Powders,
Drinks, and
Energy bars.

Popular nutritional health supplements incorporate items such as vitamins D and E; minerals such as calcium and iron; herbs like as echinacea and garlic; and, for example, specialty products like glucosamine, probiotics, and fish oils.

What do some of these nutritional health supplements do?

Vitamin E

Vitamin E is a fat-soluble vitamin. It is found in many foods such as:
Vegetable oils (such as wheat germ, sunflower, corn, and soybean oils)
Nuts (such as almonds, peanuts, and hazelnuts)
Seeds (for example, sunflower seeds)
Green leafy vegetables (for example, spinach and broccoli)
Fortified breakfast cereals, fruit juices, margarine and spreads.

In the body, Vitamin E acts as an antioxidant. This means that this vitamin helps to protect cells from the damage caused by free radicals, which are compounds that are formed when our bodies turn the food eaten into energy.

People are also exposed to free radicals that are present in the environment that come from cigarette smoke, pollution in the air and ultraviolet light from sunlight.

The body also requires vitamin E for its immune system to be boosted so that it can fight off invading bacteria as well as viruses. Vitamin E helps to widen blood vessels and keep blood from clotting within them. In addition, cells make use of vitamin E to interact with each other and to carry out many important functions.

Probiotics

Probiotics defined as live bacteria as well as yeasts that are good for you. They are especially good for your digestive system. We usually think of probiotics as germs that cause diseases. However, your body is full of bacteria which is both good as well as bad. Probiotics are often called “good” or “helpful” bacteria as they help keep your gut healthy.

It is possible to find probiotics in supplements and some foods, like yogurt. Doctors often suggest that a person takes probiotics to help with digestive problems.

Echinacea

Echinacea is used widely to fight infections, in particular the common cold as well as the flu. Some people take echinacea when they first see a cold developing. This is in the hopes that they will be able to prevent the cold from developing. Other people use echinacea after cold or flu-like symptoms have started as they hope that they can make symptoms less severe or be resolved in a quicker fashion.

Echinacea is also to fight other types of infections. These include urinary tract, ear and throat infections. Unfortunately, there is no data to back these claims up.

Sometimes people apply echinacea to their skin to treat boils, skin wounds, or burns.

Should I Take a Nutritional Supplement?

Eating a variety of foods which are healthy is the best way to get the nutrients you require. However, some people don’t eat enough vitamins and minerals in their daily diet. Because of this, their doctors may recommend a nutritional supplement. Nutritional health supplements may contribute nutrients, to a person’s daily diet, that might be missing.

Ask yourself why you feel that you may want to take a nutritional supplement. Are you worried that you’re not getting enough nutrients? Is a friend, a neighbour, or someone on a TV or radio advertisement suggesting that you take one? Supplements may cost a lot of money – and even may be harmful to you, depending on any medical conditions that you may have. They simply might not be helpful to you. Speak with your medical practitioner or a registered dietitian for advice on what supplements you should take.

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What are the trace minerals that the body needs?

Bronwen — Wed, 24 Jul 2019 08:23:54 +0000

The term ‘trace minerals’ (or ‘trace elements’) refers to essential nutrients that your body needs to work correctly. However, you require much smaller amounts than vitamins and minerals. Trace elements include iodine and fluorine. These types of elements are found in small quantities in a variety of foods such as meat, fish, cereals, milk and dairy foods in addition to vegetables as well as nuts.

Trace minerals the body needs

Sulphur

Sulphur is in all living tissues. Also, sulphur is found in garlic, onions and broccoli.

Iron

Iron is essential to the make-up and functioning of the human body as it helps to transport oxygen to the cells that need it. This is why people who suffer from an iron deficiency often complain of being short of breath.

Chlorine

Chlorides (which are chlorine compounds) play an essential role in the electrical neutrality and pressure of extracellular fluids. They also are crucial in the acid-base balance of the body.

Cobalt

Cobalt is made use of, in the body, to assist with the absorption processing of vitamin B12. Also, the use of cobalt helps to treat conditions such as anaemia and certain infectious diseases. Cobalt also helps to repair myelin, which surrounds and protects nerve cells.

Copper

A lot of the copper in the body is in the following organs:

Liver,
Brain,
Heart,
Kidneys, and
Skeletal muscle.

Too much and too little copper has been linked to how the brain works. Copper deficiencies have been linked to the following diseases:

Menkes,
Wilson’s, and
Alzheimer’s.

Zinc

Zinc helps the immune system ward off invading bacteria in addition to viruses. The body also requires zinc in the manufacture of proteins and DNA. When a woman is pregnant – or during infancy and childhood – the human body needs zinc to grow and develop properly. Zinc also assists in wound healing.

Manganese

Manganese is vital for bone health. This includes bone development and maintenance. When combined with calcium, zinc and copper, it has been seen that manganese supports bone mineral density. This function is particularly important in older adults.

Molybdenum

Molybdenum assist with the following processes in the body:

The production of energy production. This nutrient assists by breaking down some of the amino acids.
The protection of cells. This occurs by activating antioxidants and removing waste through the metabolism of toxins that can be excreted in the urine.

Iodine

The human body needs iodine. This is to make thyroid hormones.

Selenium

Selenium is a nutrient that the body requires to remain healthy. This nutrient is incredibly essential for reproduction, thyroid gland function, DNA production. In addition, and protecting the body from damage that is caused by free radicals. Selenium is also vital in protecting the body from infection.

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What are amino acids?

Bronwen — Wed, 24 Jul 2019 08:14:56 +0000

Amino acids are often discussed as being the building blocks of protein. They are compounds that play many vital roles in your body. In addition to this, they’re needed for critical processes. These include being the building of proteins as well as synthesising hormones and neurotransmitters.

Some amino acids may also be taken as a supplement. This is a natural way to boost athletic performance or improve one’s mood. Amino acids are categorised as essential, conditionally essential or non-essential.

How can amino acids benefit you?

There are several benefits of amino acids in your diet. Here are some of them.

Younger-looking skin

Amino acids, such as glutamine, can contribute directly to healthy hair and skin. This is done by supplying essential nutrients which strengthen connective tissue. This supports the:

The elasticity of the skin, and
Strength of nails and hair.

Unfortunately, the body produces glutamine more slowly as we age.

Arginine and carnitine form creatine. These support natural skin functions that produce collagen and elastin via cells that can repair damaged DNA. Forming collagen through creatine is essential. This is because connective tissue is protected. It contributes to strong tendons, cartilage, and ligaments.

Collagen replenishes moisture in healthy skin. This reduces fine lines, increases elasticity, and improves skin smoothness.

Managing weight

Foods that are high in protein help people feel fuller for longer. This is as opposed to foods that are high in carbohydrates or have a sky-high harmful fat content. The majority of carnitine, which is a non-essential amino acid, is found in the body’s muscles. It has been shown that carnitine supplies oxygen to tissues. This can help in recovery after exercise.

One of the claims to fame of glutamine is improving gut health. However, glutamine can also be converted into glucose. This happens without affecting the body’s glucagon and insulin counts. In this manner, the energy supply of the body is enhanced. The body’s fat storage, which is caused by insulin, is passed up. In essence, glutamine protects your body from storing sugars and fats. This allows one to feel more energised and alert.

Development of muscles

Amino acids are essential for the development of muscles. Because it is one of the nine essential amino acids, Methionine has been shown to promote creatine production. This helps in the development of muscle mass. Lysine can help muscles recover after copious amounts of movement.

What foods contain amino acids?

Here are some of the more common foods that contain essential amino acids:

Lysine is contained in meat, eggs, soy, black beans, quinoa, and pumpkin seeds.
Meat, fish, poultry, nuts, seeds, and whole grains have significant amounts of histidine.
Cottage cheese and wheat germ are known for their large quantities of threonine.
Methionine is to be found in eggs, grains, nuts, and seeds.
Valine is present in soy, cheese, peanuts, mushrooms, whole grains, and vegetables.
Isoleucine is plentiful in meat, fish, poultry, eggs, cheese, lentils, nuts, and seeds.
Leucine is to be found in dairy, soy, beans, and legumes.
Phenylalanine is seen in dairy, meat, poultry, soy, fish, seeds, and nuts.
Tryptophan can be found in most high-protein foods, including wheat germ, cottage cheese, chicken, and turkey.

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Why is potassium essential for human health?

Bronwen — Tue, 23 Jul 2019 07:24:07 +0000

The mineral ‘potassium’ is the third-most plentiful mineral in the human body. Potassium assists the body to regulate fluid, send nerve signals to the muscles and various other parts of the body as well as to modulate muscle contractions.

Approximately 98% of the potassium in a person’s body is found in the cells. Of this percentage, 80% is to be found in the muscle cells. The remaining 20% is present in your bones, liver and red blood cells.

Once ingested, potassium performs the function of an electrolyte. (Electrolytes are chemicals that create electrically charged ions in body fluids. These ions transfer the electrical energy which is necessary for many bodily functions, which include muscle contractions and the transmission of nerve impulses. Many functions in the body depend on electrolytes. Optimal performance – in all aspects of life – requires a consistent and adequate supply of these important nutrients.)

When you put an electrolyte into water, it dissolves into positive or negative ions. These have the ability to conduct electricity. Potassium ions carry a positive charge.

Advantages of Potassium intake

Potassium Helps to Maintain Fluid Balance

Around 60% of the body is made up of water. A total of 40% of this water is to be found inside your cells. It is contained in a liquid called intracellular fluid (ICF).

The rest is to be found outside your cells. For example, in spaces such as your blood, spinal fluid and between cells. The name of this fluid is extracellular fluid (ECF).

The volume of water in the ICF and ECF is affected by the concentration of electrolytes to be found here. In particular, these electrolytes are potassium and sodium.

Potassium is the primary electrolyte in the ICF. As such, it determines the quantity of water in the cells. On the other hand, sodium is the main electrolyte in the ECF. It is responsible for determining the amount of water that is outside the cells.

The quantity of electrolytes relative to the volume of fluid is referred to as osmolality. Under usual conditions, the osmolality is the same inside and outside the cells of the body. In other words, in a normal situation there’s an equal balance of electrolytes between the outside and inside of your cells.

However, when osmolality is not equal water from the side with fewer electrolytes will move into the side with more electrolytes. This will happen in order to equalise the concentration of electrolytes. This shifting may cause cells to shrink as water moves out of them. Alternatively they may swell up or swell up and burst as water moves into them. That’s why it’s vital to make sure you consume the right amounts of electrolytes – this includes potassium.

Regulating fluid balance is essential for optimal health

Poor fluid balance can lead to dehydration. This, in turn, could affect the heart and kidneys, Consuming a potassium-rich diet, in addition to staying hydrated, can help maintain proper fluid balance.

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Why vitamin D is good for you

Bronwen — Fri, 19 Jul 2019 09:05:23 +0000

The body produces vitamin D. This is as a response to sun exposure. This vitamin can also be taken in through food or supplements. (Later in this article, we’ll chat about which foods are rich in Vitamin D.)

What Does Vitamin D Do?

Experts are studying vitamin D for its potential links to several diseases and medical problems. These include diabetes, hypertension and autoimmune conditions such as multiple sclerosis.

Bone disorders

Many people (mostly women, but men too in older age) develop – or are at risk of – osteoporosis.

This disease is an ailment in which bones become brittle and may break if the person falls. Contracting osteoporosis is one consequence of not getting enough calcium and vitamin D over one’s lifespan.

Vitamin D3 and calcium may reduce the risk of bone loss and fractures in older adults. (These people are aged between 62 and 85.) M

Cancer

Other investigations propose that vitamin D may guard against colon cancer. This is in addition to even cancers of the prostate and breast. However, increased levels of vitamin D in the blood have also been linked to higher rates of pancreatic cancer.

At this time, it’s too soon to say that low levels of vitamin D increase the risk of cancer. Also, it’s not possible to tell if higher levels of vitamin D protect against – or even progress – risk in some people.

Why Is Vitamin D Essential for the Absorption of Calcium

Vitamin D has several roles in the body. These include the modulation of cell growth, neuromuscular and immune function, and the reduction of inflammation. Many genes – which encode proteins that regulate cell proliferation, differentiation, and apoptosis – are modulated partly by vitamin D.

Vitamin D promotes calcium being absorbed in the gut. It controls adequate serum calcium and phosphate concentrations. This enables normal mineralisation of bone. Besides, it prevents hypocalcaemia tetany. It is also required for bone growth and bone remodelling by osteoblasts and osteoclasts.

Without enough vitamin D, bones can become thin, brittle, or misshapen. Vitamin D, in adequate quantities, prevents rickets in children and osteomalacia in adults. With calcium, vitamin D also helps protect older adults from osteoporosis.

How Can I Get My RDA of Vitamin D?

Vitamin D is often mentioned as “the sunshine vitamin”. The reason for this is that the sun is one of the best sources of this vitamin.

Your skin hosts a type of cholesterol which works as a precursor to vitamin D. This compound becomes vitamin D when it is exposed to UV-B radiation from the sun.

Sun-derived vitamin D (vitamin D may also be consumed in food) may circulate for double the amount of time as vitamin D from food or supplements. But, the amount of vitamin D your body can make is dependent on several variables.

Skin tone and age

People who have darker skin need to spend more time in the sun to produce vitamin D. This is as opposed to those with lighter skin. That’s because darker skin has more melanin, which is a compound that can inhibit the production of vitamin D.

How old you are can have an impact on your production of vitamin D. As you age, the creation of vitamin D in your skin becomes less effective.

Geography

You’ll be able to produce more vitamin D year-round the closer you live to the equator. This is because you are closer to the sun’s rays.

On the other hand, your chances for adequate exposure to the sun decrease proportionally the farther away from the equator you live.

Sunscreen and clothing

Some types of clothing and sunscreen can prevent — if not block — vitamin D production.

While it’s essential to protect yourself from skin cancer – this is by avoiding overexposure to the sun – it takes minimal unprotected sun exposure for your body to begin creating vitamin D.

Contact Trifocus Fitness Academy

Although there’s no clear recommendation, specialists advise that as little as 8 – 15 minutes of exposure to the sun is enough to create plenty of vitamin D for people with lighter skin. Those people who have darker skin may need more time. Check out Trifocus Fitness Academy’s Specialised Nutrition Course for more helpful information about good nutritional habits.

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What nutritional benefits does magnesium have?

Bronwen — Fri, 19 Jul 2019 08:55:50 +0000

Magnesium performs a function in over 300 enzymatic reactions within the body. These include the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses.

The human body contains around 25 grams (g) of magnesium. Between 50 and 60 percent of magnesium is to be found in the skeletal system. The remainder is in muscle, soft tissues and bodily fluids.

Magnesium Is Needed in Hundreds of Biochemical Reactions

One of magnesium’s leading roles is acting as a cofactor or “helper molecule” in the biochemical reactions continuously performed by enzymes.

It’s required in more than 600 reactions in your body. These include:

The creation of energy: Assist with converting food into energy.
The formation of protein: Assists with creating proteins from amino acids.
The maintenance of genes: Helps with the creation – in addition to the repair – of DNA and RNA.
Movements of muscle: Is part of the process of muscles contracting and relaxing.
The regulation of the nervous system: Assist with regulating neurotransmitters, which send messages throughout your brain and nervous system.

Magnesium is Connected with Fighting Depression

Magnesium plays a crucial function in the functioning of the brain and mood. A heightened risk of depression is linked to low levels of magnesium.

In an analysis of over 8 800 people, it was found that people under the age of 65 – who had the lowest magnesium intake – had a 22% higher prospect of depression. Some specialists believe the low levels of magnesium in food in today’s supermarkets may cause many cases of depression and mental illness.

Magnesium Has Been Found To Reduce Blood Pressure

Studies show that taking magnesium has the capability of lowering blood pressure. In one investigation, people who took 450 mg per day of magnesium experienced a significant decrease in systolic and diastolic blood pressure. However, these beneficial effects may only occur in people who have pre-existing high blood pressure.

Foods that are high in magnesium

Whole Wheat

Most whole-grains are known to be a good source of magnesium. However, whole-wheat flour wins with 160 mg per cup. Use whole-wheat instead of white flour for baking and buy whole wheat bread at the store.

Spinach

Dark, leafy green vegetables are rich with nutrients. Spinach is no exception. One cup of boiled spinach contains a whopping157 mg of magnesium.

Quinoa

Quinoa is prepared and consumed in a way that’s similar to rice. This foodstuff is known for its many health benefits which include a high amount of protein and minerals. One cup of cooked quinoa contains a significant amount of magnesium – 118 mg.

Almonds, Cashews as well as Peanuts

Magnesium appears in significant quantities in these foods. Almonds, cashews, and peanuts a healthy snack. One ounce of almonds packs in 80 mg or about 20 per cent of your recommended daily intake. Cashews have 74 mg per ounce, and two tablespoons of peanut butter contain 49 mg of magnesium.

It is possible to add these toasted nuts to a variety of dishes for extra texture and flavour.

Dark Chocolate

Dark chocolate contains 64 mg of magnesium in a 1 oz serving. There are lots of antioxidants in one square. This type of chocolate is excellent for the health of your heart. Select a dark chocolate with 70% cocoa solids.

Contact Trifocus Fitness Academy

Want to learn more about good nutritional principles? Trifocus Fitness Academy’s Specialised Nutrition Course is the perfect course for you to learn this! For more information about this and our other courses, please visit our website.

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What are the nutritional benefits of zinc?

Bronwen — Wed, 17 Jul 2019 07:35:16 +0000

Zinc is a trace element. This means that you need very little of this substance for it to be effective and for you to maintain a healthy immune system. A lack of zinc can make a person more vulnerable to disease and illness.

This trace element is responsible for a number of functions in the human body. Zinc is found in cells throughout the body. As stated in the previous paragraph, zinc is needed for the body’s defensive (immune) system to properly work. In addition, the trace element plays a role in:

Cell division,
Cell growth,
Wound healing, and
The breakdown of carbohydrates.

The senses of smell and taste also need zinc to function properly. The body needs to grow and develop during pregnancy, infancy and childhood. Zinc also enhances the action of insulin and helps stimulate the activity of at least 100 different enzymes.

How much zinc do you need?

At the moment, the recommended dietary allowance (RDA) for zinc – in the United States – is 8 milligrams (mg) a day for women and 11 mg a day for men.

Although some foods can provide amounts well above the amount of zinc that you need daily, there are no reported cases of zinc poisoning from naturally occurring zinc in food. However, zinc poisoning can occur from dietary supplements, including multivitamins or accidental ingestion of zinc-containing household products.

Here are some of the signs that you need to look out for:

Nausea and Vomiting
Stomach Pain and Diarrhoea
Flu-Like Symptoms
Low “Good” HDL Cholesterol
Changes in Your Taste
Copper Deficiency
Frequent Infections

What foods provide good sources of zinc?

Some people are at risk of being deficient in zinc. The individuals include young children, teenagers, the elderly and women who are pregnant or breastfeeding. Below are 10 of the best foods which are rich in zinc.

Meat

Red meat is an especially good source of zinc. However, good amounts can be found in all different kinds of meat.

Shellfish

Shellfish is a healthy, low-calorie source of zinc.

Legumes

Legumes – for example, chickpeas, lentils and beans – all contain substantial amounts of zinc.

Seeds

Seeds are a healthy addition to your diet. In addition, they can help to increase your zinc intake.

Nuts

Eating nuts – like pine nuts, peanuts, cashews and almonds – can boost your intake of zinc.

Dairy

Dairy products – such as cheese and milk – provide a host of nutrients, including zinc.

Eggs

Eggs contain a moderate amount of zinc. What’s more, they can help you meet your daily RDA target of zinc.

Whole Grains

Whole grains – such as wheat, quinoa, rice and oats – contain some zinc.

Some Vegetables

For the most part, fruits and vegetables are not good sources of zinc. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato. This is 9% of a man’s recommended daily intake (33, 34).

Dark Chocolate

Interestingly enough, dark chocolate contains acceptable amounts of zinc. In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of a man’s recommended amount (39). Make sure that you watch the calories that you’ll end up taking in with the chocolate!

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Why do you need vitamin B in your diet?

Bronwen — Tue, 16 Jul 2019 09:52:52 +0000

The term ‘vitamin B’ refers to eight different vitamins.

Vitamin B group

Vitamin B1: Thiamin

Thiamin allows the body to use carbohydrates as energy. Vitamin B1 is essential for glucose metabolism. In addition, it plays a key role in the functioning of nerves, muscles, and the heart.

Vitamin B2: Riboflavin

Riboflavin can be found in grains, plants, and dairy products. This vitamin is crucial for breaking down food into its various components. In addition, it’s essential for absorbing other nutrients and maintaining tissues.

Vitamin B3: Niacin

Every part of your body needs niacin it to function properly. As a supplement, niacin may assist in – for example – lowering cholesterol, easing arthritis and boosting brain functioning.

Vitamin B5: pantothenic acid

Pantothenic acid is necessary for making blood cells. In addition to this, it helps you convert the food you eat into energy.

Vitamin B7: Biotin

Biotin is a water-soluble B-vitamin. It assists your body by converting food into energy. It plays a crucial role during pregnancy and breastfeeding. Additionally, biotin is important for maintaining the health of your hair, skin and nails.

Vitamin B6: Pyridoxine

Pyridoxine has been used to inhibit or treat certain nerve disorders in addition to treating certain hereditary disorders.

Folate

The body needs folate to make DNA in addition to other genetic material. In addition, your body also needs folate for your cells to divide. Folic acid, which is a form of folate, is used in fortified foods and most dietary supplements.

Vitamin B12: Cyanocobalamin

This is a man-made form of vitamin B12. Cyanocobalamin plays an important role in growth, cell reproduction, blood formation in addition to protein and tissue synthesis.

As we mentioned earlier in this article, all B vitamins play a key role in converting food into energy in the body. Each vitamin also has a unique role in a person’s health. B vitamins are important for making sure the body’s cells are functioning properly:

As mentioned previously, they help the body convert food into energy (metabolism),
Create new blood cells, and
Maintain healthy skin cells, brain cells, and other body tissues.

Available in most pharmacies and the healthy aisles of your local supermarkets, vitamin B-complex supplements include all of the essential B vitamins in one pill. Some of these supplements contain 100 percent of the recommended daily allowance (RDA) of every B vitamin. Others contain higher doses of some or all of these vitamins.

Many individuals take in all the vitamin B they need from their diets. However, others benefit from taking a vitamin B-complex supplement.

The best food sources of vitamin B

Get all eight B vitamins from a variety of foods such as:

Whole grains (brown rice, barley, millet)
Meat (red meat, poultry, fish)
Eggs and dairy products (milk, cheese)
Legumes (beans, lentils)
Seeds and nuts (sunflower seeds, almonds)
Dark, leafy vegetables (broccoli, spinach, kai lan)
Fruits (citrus fruits, avocados, bananas)

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Why is iron so important for athletes?

Bronwen — Tue, 16 Jul 2019 09:43:29 +0000

As an essential mineral, iron is found in every cell of the body. Its main role is to transport oxygen in the blood to the tissues. This essential mineral ensures that our muscles are working properly. It also helps the body convert carbohydrates into energy when we exercise. While the body is recovering from strenuous bouts of physical activity, iron helps us to produce the following:

New cells,
Proteins, and
Hormones that make us stronger.

How iron deficiency affects athletes

We lose minute amounts of iron when we sweat. This puts endurance athletes, such as long-distance runners, at risk of being deficient in iron. Without enough iron, athletes can’t use oxygen properly to produce energy. This impairs any athlete’s ability to compete to the best of their ability.

A common problem for iron-deficient athletes is the inability to maintain a steady heart rate during moderate to vigorous exercise. Female athletes – as well as those athletes who don’t eat meat – must eat well-balanced meals. In addition, they must eat snacks before and after they train. Female athletes often suffer from iron deficiency. Studies have routinely found that they are often iron-deficient or anaemic.

A mixture of the these factors puts athletes at risk for being iron deficient:

Inadequate supply of dietary iron. Those athletes who don’t eat red meat find it difficult to take in the correct amount of iron.
Increased demands for iron. Hard training stimulates an increase in red blood cells and blood vessel production. In addition, vigorous training increases the demand for iron. (Iron turnover is highest for endurance athletes training at high intensity levels.)
High iron loss. Blood loss through injury, or menstruation. Many endurance athletes suffer from ‘foot strike’ damage to red blood cells in the feet. This is caused by running on hard surfaces with poor quality shoes. As a result, iron is leached from their body. As mentioned above, because iron is lost in sweat, heavy sweating leads to increased risk of deficiency.

Symptoms of Iron Deficiency and Anaemia

The symptoms of iron deficiency include loss of endurance, chronic fatigue, high exercise heart rate, low power, frequent injury, recurring illness, and loss of interest in exercise and irritability. Other symptoms include poor appetite and increased incidence and duration of colds and infections. Many of these symptoms are also common to over-training, so misdiagnosis is common.

The only sure-fire way to diagnose if an athlete is suffering from an iron deficiency is to perform a blood test on them to see if they have the correct levels of iron. If you are in one of the risk categories for iron deficiency and are experiencing any of the symptoms listed above, we recommend that you consult your doctor.

What foods are high in iron?

Iron in food comes from animals and plants. If iron comes from animal sources it is known as heme iron. Common sources are meat and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron is.

Here are a number of examples of food which are good sources of heme iron:

Chicken livers
Oysters
Clams
Beef liver
Beef (chuck roast, lean ground beef)
Turkey leg
Tuna
Eggs
Shrimp
Leg of lamb

Nonheme iron can be found in:

Raisin bran (enriched)
Instant oatmeal
Beans (kidney, lima, Navy)
Tofu
Lentils
Molasses
Spinach
Whole wheat bread
Peanut butter
Brown rice

Contact Trifocus Fitness Academy

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Should athletes take extra vitamins and minerals?

Bronwen — Fri, 12 Jul 2019 09:59:08 +0000

For a variety of activities in the body, vitamins and minerals are crucial. For example, turning food into energy and keeping bones healthy. These essential elements also may affect how well the body accomplishes aspects.

There are no official guidelines for vitamin recommendations specific to athletes at the moment. This is even though some studies suggest that high activity levels in athletes may increase their vitamin needs. Meet with a registered dietitian and/or nutritionist for more individualised nutrition needs. This person should specialise in sports nutrition to help determine your vitamin and mineral needs.

While vitamin and mineral supplements may not enhance your performance, a deficiency in these substances is likely is to damage it. Here’s an assessment of some important nutrients and their food so that you can keep at the top of your game.

Vitamins and Minerals for Athletes

Thiamin

Thiamin is important to several metabolic pathways. For example, the breakdown of carbohydrates and branched-chain amino acids.

Good sources of thiamin include:

Whole or fortified grain products,
Pork,
Peanuts, and
Black beans.

Niacin

Having too little or too much niacin can result in unpleasant and even dangerous side effects. For example, such as diarrhea, dementia, rashes and liver damage. Choose food sources before supplements.

There are many good sources of niacin, such as:

Poultry,
Peanuts,
Fish,
Brown rice, and
Whole grains

Vitamin B6

Vitamin B6 is essential to the breaking down of foods. In particular this applies to carbohydrates. It is involved in nearly 100 metabolic pathways.

Fantastic sources of vitamin b6 include:

Poultry,
Pistachios,
Chickpeas,
Lentils,
Pork,
Bananas, and
Tuna.

Performance Enhancement

The following vitamins and minerals often are taken for by athletes who want to enhance their performance. Alternatively, they can make up for missed nutrients of a restricted diet. Try focusing on food sources first as a high doses of some supplements may result in side effects such as constipation, bone damage and kidney stones.

Vitamin B12

B12 is found only in animal products. This puts vegan and vegetarian athletes at risk for a deficiency. Foods which are fortified include breakfast cereals, nutritional yeast and plant-based meat alternatives. These provide vitamin B12. Be sure to read the food label as not all of these foods are fortified. Taking a B12 supplement may also be needed. However, check with a health-care provider first.

Fabulous sources of vitamin B12 include:

Seafood,
Meats,
Milk and cheese,
Eggs, and
Fortified breakfast cereals.

Iron

Iron is essential for oxygen transportation which travels in blood throughout the body. If you do not have enough iron in your body, this may cause fatigue and impact physical performance. Iron losses or decreased absorption may be caused by exercise.

Amazing sources of iron include:

Clams,
Turkey breasts,
Fortified breakfast cereals,
Beef,
Beans,
Spinach, and
Oats

Vitamin A

Well-known for its role in promoting eyesight, vitamin A also may act as an antioxidant. This is particularly during endurance training. Excess amounts from supplements can have toxic effects, though, so check with a health care provider before taking.

Good sources of vitamin A include:

Sweet potato,
Carrots,
Pumpkin,
Collard greens,
Spinach, and
Cheese

Bone Health

Physical activity which is intensive puts stress on bones and joints. Some vitamins and minerals promote bone health.

Vitamin D

Vitamin D can be absorbed from exposure to sunlight. However, an individual’s weight, geographic location and skin colour all can affect how well vitamin D is absorbed from ultraviolet light.

Incredible sources of vitamin D include:

Fortified milk and soymilk,
Cod-liver oil,
Seafood, and
Eggs

Calcium

It is important to note that Calcium is vital for nerve functionning and the release of hormones. This in addition to bone health. Amazing sources of calcium include:

Milk,
Cheese,
Fortified orange juice and soymilk, in addition to
Collard greens

Contact Trifocus Fitness Academy

Want to know more about Sports Nutrition? Trifocus Fitness Academy’s Sports Nutrition Diploma is the way to go! For more information, follow this link.

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What do muscles use for energy during exercise?

Bronwen — Fri, 12 Jul 2019 09:52:04 +0000

While most people know that aerobic exercise is good for the heart and that resistance training helps build lean body mass, most people don’t fully understand how these different types of exercise cause very different responses within our bodies. It is critical to have a basic understanding of how our body uses energy during different forms of exercise. This is in order to design an effective exercise programme.

Energy and muscles

It is a well-known fact that our bodies need a constant supply of energy to function properly. This is in order to maintain health and internal balance. The food we eat is what provides our cells with the needed energy to survive and function properly. But before food can become a usable form of energy, it has to be converted into smaller units called substrates. This includes carbohydrates, protein and fats.

The energy stored in these substrate molecules is then chemically released into the cells of your body. It is then stored in the form of a high-energy compound called adenosine triphosphate (ATP). When the chemical bonds that hold ATP together are broken, energy is released for cellular work (such as performing muscle contraction).

What Type of Energy Does the Body Burn First During Exercise?

Your body functions off of three main energy systems. These are:

Your ATP-PCr system whichh is involved in short-term anaerobic energy.
The glycolytic system in your body produces energy through the breakdown of carbohydrates stored in your muscles and liver.
Your body’s aerobic system uses oxygen and fat to produce slow, yet long-lasting energy.

It is during most types of exercise that your body uses some blend of all three energy systems at the same time. However, it may emphasise the use of one over another based on the needs of your body and the type of activity you are performing.

TP-PCr System

The most simple of the three energy systems is the ATP-PCr system. The term ‘ATP’ stands for adenosine triphosphate. This is the chemical form of raw energy in your body. The term ‘PCr’ stands for phosphocreatine. This is a compound that is attached to every ATP molecule.

Inside your skeletal muscles, when a muscle fibre receives a signal from a nerve to contract, the ATP-PCr molecules separate from one another. This is as a result of a complex chemical reaction. The separation of this releases the energy which causes a muscle to contract. During very short duration exercise – that lasts less than 10 seconds – this energy system is used. Examples are a quick jump or a sprint.

Glycolytic System

Glucose, or sugar, is stored in your liver and skeletal muscles. When needed, your muscles will break glucose down using special enzymes. They will eventually convert sugar into ATP.

The ATP is then used for muscle contraction. This system is best used for activities that take less than two minutes to perform at a high intensity. This comprises sprints in addition to other bouts of short yet intense exercise.

Aerobic System

The aerobic system mainly uses fat for energy production. However, it can also use stored carbohydrates and proteins. Aerobic means “with oxygen”. This means that oxygen is required in the process of breaking down fat stores for energy. Fat molecules are pulled from various stores around the body. They are then converted to ATP through a complex chemical reaction. This takes place inside your muscles. Large amounts of continuous energy are yielded by your aerobic system. This is ideal for long-duration activities such as long runs or bike rides.

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How many calories should I be eating on a daily basis?

Bronwen — Thu, 11 Jul 2019 10:39:36 +0000

“After a lifetime of losing and gaining weight, I get it. No matter how you slice it, weight loss comes down to the simple formula of calories in, calories out.”

Valerie Bertinelli, American Actress

The answer to the question posed in the title is: “It depends”. Before you scream and shout, and think that this answer is totally unfair, give us a minute to explain why we’re saying this.

Calorific needs

There are a number of factors which determine how many calories you need on a daily basis. These are, for example:

What age you are,
Whether or not you’re a man or a woman,
If you want to lose weight, and
What your level of activity is.

Children

Children come in all shapes and sizes. In addition, each person’s body burns energy (read calories) at different rates. This means that there isn’t one perfect number of calories that every kid should consume. Luckily, there is a recommended calorie range for most children who are between 6 and 12 years old: 1,600 to 2,200 per day, depending on how active they are.

Adults

An average woman needs to eat about 2 000 calories per day to maintain the weight that she is at. If she wants to lose about 45 grams per week, she’ll only be allowed 1 500 calories a day. An average man needs 2 500 calories to maintain his weight. If he wants to lose 45 grams of weight a week, he’ll need to consume 2 000 calories.

However, these calculations depend on a number of factors. These include age, height, current weight, activity levels and metabolic health, for example.

Weight Loss and Calories

Losing weight requires more than just cutting calories. It is vital that you need to choose nutritious foods that satiate your hunger. In addition, you need to keep track of your calories and eating habits.

Measure your food portions in order to get a realistic picture of how much you are eating. A food diary can help reveal what your eating patterns are. For example:

Timing,
The kinds of foods you’re eating, and
Hunger triggers.

For example, if you find that you snack every day around 3 pm, you may find that you’re not actually hungry but are rather eating out of habit or boredom.

In addition, if you keep a food diary you can pinpoint if you have unhealthy eating habits like consuming too many calories at particular mealtimes.

Calories vs Exercise

The number of calories you should eat when you work out depends on different factors, such as:

What your workout is,
how much you exercise, and
your goals for working out.

Different exercises burn different amounts of calories. Add the calories you burn in your workout to your baseline calorie need to get the new number of calories that you need to eat.

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Is fruit juice OK for me to drink?

Bronwen — Thu, 11 Jul 2019 10:35:29 +0000

Fruit forms a fundamental part of a healthy nutritional plan. It’s recommended that a person eats two portions of fruit per day and three portions of vegetables. Some of the healthiest fruit that you can add to your diet include granadillas, raspberries, dates, persimmons, guava, blackberries and naartjies.

So, the assumption would be that fruit juice is just as healthy as fruit. Surely it’s the same thing – just all juiced? Well, yes and no. Here’s why.

Fruit juice pros and cons

Why fruit juice is bad for you

One of the major reasons why dietitians and nutritionists caution people, who are trying to lose weight, against drinking fruit juice (as opposed to eating fruit) is the added sugar that it contains. This is done in order to ensure that the fruit juice is palatable and to get you coming back for more.

Some fruit juices can have as much (or perhaps even more) sugar per serving as most brands of fizzy drinks. This means that opting for juice instead of soft drinks may not be as great an idea as you originally thought…

Sugar levels in fruit juice can cause a significant spike in blood sugar levels, increasing the risk of hyperglycaemia (blood sugar levels which are too high). The glycaemic index puts orange juice between 66 and 76 on a scale of 100. (This index is used to reflect the impact on blood sugar levels of individual foods.) As a result, fruit juice a high-GI drink. It’s a well-known fact that high GI foods and drinks are best avoided by people with diabetes under most circumstances.

However, one situation in which fruit juice can be useful is to raise blood sugar rapidly. This in response to hypoglycaemia (blood sugar levels which are too low).

Why fruit juice isn’t so bad

100% fruit juices never contain “added” sugar. This is according to regulations which come out of Europe. Nevertheless, they have a sugar content which corresponds to that of the fruits from which they were derived (on average, about 24g per standard 200ml portion).

Fruit that is naturally high in sugar include:

Bananas,
Cherries,
Pomegranates,
Mangoes,
Grapes, and
Figs.

Above all, fruit juices contain fructose to some extent or another. This is because they are more or less equivalent (as regards portion) to the corresponding fruit (0.5 to 7g per 100g). Juices extracted from fruits that contain more sugar have more sugar than juices obtained from less sugary fruits.

So, what is the solution?

As a rule of thumb, always look at the label of the particular fruit juice. If you’re absolutely craving a bottle of fruit juice, choose the one which has the less added sugar and additives. However, if you’re tossing up between choosing a piece of fruit or some fruit juice, always rather stick with the fruit. The key to good nutrition is moderation in everything!

Contact Trifocus Fitness Academy

Trifocus Fitness Academy’s Specialised Nutrition Course is the best possible avenue for you to take in order to learn more about nutrition. For more information about this and our other online fitness courses, please visit our website.

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What type of diet is good for a diabetic?

Bronwen — Wed, 10 Jul 2019 08:07:02 +0000

A diet that is good for diabetics is just about eating the healthiest foods in moderate amounts. The most important thing is to stick to regular mealtimes so as to maintain a constant blood sugar level.

A person who suffers from diabetes should be on a healthy-eating plan that’s naturally rich in nutrients. In addition, it’s low in fat and calories. Key elements are fruits, vegetables and wholegrains. In fact, a diabetes diet is the best eating plan for most people.

What foods are good for diabetics?

There are a loads of foods which are safe for diabetics to eat. Here are just some of them.

Fatty Fish

It’s a well-known fact that fatty fish is one of the healthiest foods that one can eat! It’s also one of the most delicious. Types of this type of fish include:

Salmon,
Sardines,
Herring,
Anchovies, and
Mackerel.

They are are great sources of the omega-3 fatty acids DHA and EPA. These have major benefits for heart health in addition to other great benefits. The substances DHA and EPA protect the cells which are found lining your blood vessels. In addition, they reduce markers of inflammation and improve the way your arteries function after eating.

A handful of observational studies make the suggestion that people who eat fatty fish regularly have a lower risk of heart failure. As well they are less likely to die from heart disease. In other studies, older men and women who ate fatty fish between five and seven days per week, for eight weeks, experienced significant reductions in triglycerides and inflammatory markers. Fish is also a great source of high-quality protein. This helps you feel full and increases your metabolic rate.

It is important for diabetics to get enough of these fats on a regular basis. This is because they have an increased risk of heart disease and stroke.

Leafy Green Vegetables

Leafy green vegetables are extremely nutritious. What’s more, they are low in calories. In addition, they’re also very low in digestible carbs, which raise your blood sugar levels and, as such, are bad for diabetics. Spinach, kale and other leafy greens are high-quality foundations of several vitamins and minerals. This includes vitamin C.

In one investigation, upping vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure. What’s more, leafy greens are good sources of the antioxidants lutein and zeaxanthin.

Your eyes are protected by these antioxidants from macular degeneration and cataracts. The latter two diseases are common diabetes complications.

Cinnamon

Not just a spice for Hot Cross Buns, cinnamon is a potent antioxidant.

Several controlled investigations have demonstrated that cinnamon can lower blood sugar levels. In addition, they can improve insulin sensitivity. Long-term diabetes control is typically determined by measuring haemoglobin A1c, which reflects your average blood sugar level over two to three months.

In one examination, type 2 diabetes patients – who took cinnamon for 90 days- had more than a double reduction in haemoglobin A1c. This is compared those who only received standard care. A recent breakdown of 10 studies found that cinnamon may also drop cholesterol and triglyceride levels.

If you are a diabetic, you should limit your intake of cassia cinnamon — the type found in most grocery stores — to less than 1 teaspoon per day. This is because it contains coumarin, which is linked to health problems at higher doses.

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How often should children snack?

Bronwen — Wed, 10 Jul 2019 07:54:32 +0000

Many children eat constantly throughout the day. Snacks are good for kids. This is because they help them stay focused at school and on homework, give them needed nutrients and keep hunger at bay. A ‘snack’ – to lots of children and teens – is a bag of crisps, some biscuits or some other low-nutrient food. But what should children snack on?

Unplanned, random snacking can lead to problems. Nonstop snacking interferes with kids’ appetites. It can disrupt their natural instinct to experience hunger and fullness. Snacks can help children get the energy and nutrients they need. This is when the snacks are timed correctly.

Importance of snacking for children

When should children snack?

A lot of children and teens need to eat every three to four hours. This is to fuel their growing, active bodies. This translates into the following:

Children who are young need to eat three meals. They also need to consume at least two snacks a day.
Older children need to eat three meals and at least one snack a day. These children may need two snacks if they’re going through a growth spurt or if they are very physically active).

Plan meals and snacks during the day. Offer snacks a few hours after one meal ends and about one to two hours before the next one begins. Delaying snacks until a few hours after a meal assists to prevent kids from rejecting food at a meal and then pleading for more food just after the meal ends. Stopping snacking just before meals inspires a healthy appetite at mealtimes.

What should children snack on?

If your kid requires more calories, and eats enough at mealtimes, offer more. If your child suffers from a weight issue, fruit or vegetables will be enough. Snack time should not be seen as a time to eat junk food. Being prepared is very helpful:

Cut up veggie sticks the night before, or
Make wholegrain muffins on weekend and freeze them .

Keep fruit and vegetables washed. Cut these up so it is easy for your child to help him/herself.

Limit the amount you offer of sweet, salty or fatty foods. Try not to let your child take what they want. Adults have a hard time limiting the amount of sweet and savoury snacks they eat so we should not expect our children to restrain themselves either.

Children need to be taught what the right amount is for their bodies. Remember that you are teaching them information about healthy eating that they will have for the rest of their lives. Don’t count on them to learn it outside the home.

Examples of healthful snack items are:

Veggie sticks with hummus
Yoghurt topped with berries or the favourite fruit
Cheese stick and apple
Tortilla chips with salsa
Celery sticks plus 1 TBL nut butter
Fruit kebabs dipped in yoghurt
Smoothies: Mix in a blender milk (1⁄2 cup skim), fruit (1⁄2 cup strawberries) and yogurt (2 oz). Kids love them frozen, too.

Contact Trifocus Fitness Academy

Want to learn more about keeping your child fit and healthy? Trifocus Fitness Nutrition for Children Course will teach you all that you need to know! For more information about this and our other online fitness courses, please visit our website.

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If I eat carbohydrates at night will I put on weight?

Bronwen — Tue, 09 Jul 2019 09:17:40 +0000

Who has ever heard of the ‘rule’ that goes something like this: “It’s forbidden to eat carbohydrates at night!” Believe it or not, there are a lot of people who stick to this. The impression is that if you eat carbs past a certain hour, they will be instantly turned into fat. This is as opposed to if you eat carbohydrates earlier in the day when this change doesn’t happen. However, is this factually true. We believe that it isn’t!

What ACTUALLY happens when you eat carbohydrates

When you eat carbohydrates your body releases insulin. (This is a hormone from your pancreas.) It helps to reduce blood sugar levels. This is done by promoting the uptake and storage of glucose.

When you exercise, less insulin is released. This is because your body is trying to make more glucose available to your muscles which are working hard under a personal trainer. However, when you sleep your body relies on stored energy to continue to fuel your brain.

If you eat carbohydrates at night it doesn’t necessarily means that you’ll automatically gain weight. However, if you eat too many calories – and don’t burn them up through exercise – you’ll gain weight. It’s not important what time of the day it is.

To determine how many calories you should be consuming on a daily basis depends on the following:

If you are active, and
If you are trying to lose weight.

If you eat a small amount of complex carbs at night with dinner (such as sweet potato or butternut) this can also help to keep you feeling fuller for longer.

What are complex carbohydrates?

The term ‘complex carbohydrates’ refers to sugar molecules that are threaded together in long, complex chains. These types of carbohydrates can be found in foods such as:

Peas,
Beans,
Whole grains, and
Vegetables.

Complex carbohydrates are turned to glucose (which is otherwise called blood sugar) in the body. These are used as energy. Glucose is made use of in the body’s cells in addition to the brain. Any glucose which is not used is stored in the liver and muscles as glycogen. This will can be used later in during, for example, exercise.

Foods which contain complex carbohydrates provide vitamins, minerals, and fibre. These are important to maintain the health of a person. The bulk of carbohydrates should be taken in from complex carbohydrates (starches) in addition to sugars which do occur naturally. This is as opposed to processed or refined sugars. This because these types of sugars do not have the vitamins, minerals, and fibre which are found in complex carbohydrates. Another way of looking at refined sugars is that they are “empty calories”. This is because they contain little to no nutritional value.

Contact Trifocus Fitness Academy

Eating carbohydrates at night won’t necessarily cause you to put on weight. However you need to be smart about your intake of calories in order to avoid putting on weight and, ultimately, lose weight. For more nutritional information, why not check out Trifocus Fitness Academy’s Specialised Nutrition Course? On this qualification, you’ll learn every thing that there is to know about nutrition and to help you become a healthier person. For more information about this and our other nutrition courses, please visit our website.

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What is fibre and why is it important?

Bronwen — Wed, 03 Jul 2019 08:21:44 +0000

The term ‘dietary fibre’ refers to the indigestible carbohydrates found in fruit, vegetables, grains and nuts. Dietary fibre in not sound in meat and dairy products. Functional fibre consists of non-digestible carbohydrates that have beneficial physiological effects. The term ‘total fibre’ refers to dietary and functional fibre.

Insoluble and soluble fibre

Fibre can be split into two groups:

Insoluble fibre, and
Soluble fibre.

Both forms of fibre are not absorbed into the bloodstream and so are excreted from the body. The body needs both of these sources to ensure optimum health.

What is insoluble fibre?

Insoluble fibre has the following characteristics:

It is not soluble in water.
It helps to move bulk through the digestive system.
Insoluble fibre helps the intestines to balance PH levels.
Insoluble fibre helps to promote regular bowel movements.

This type of fibre is found in wholewheat and grain bread, whole bran cereal, flaxseed, as well as the skins of fruits and vegetables.

Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, folate and potassium. They are also low in fat and sodium.

The Food Pyramid suggests between three and five servings of vegetables each day. One serving of vegetables can be:

One cup of raw leafy vegetables
Half a cup of other cooked or raw vegetables
Three quarters of a cup of vegetable juice

In addition, the Food Pyramid suggests two to four servings of fruit each day. One serving of fruit can be:

One medium apple, orange or banana
Half a cup of chopped cooked or canned fruit
Three quarters of a cup of fruit juice

Remember that you can only count 100% fruit juice as a fruit. You need to limit juice consumption. Most commercially-bottle juices come in containers that hold more than two servings of fruit that can add a lot of sugar and calories to your daily diet.

What is soluble fibre?

Soluble fibre has the following characteristics:

It can be dissolved in water.
Soluble fibre forms a gel-like substance when it’s mixed with liquid.
It binds fatty acids.
Soluble fibre prolongs stomach emptying so that sugar is absorbed and released slowly.
It helps to lower cholesterol levels.
Soluble fibre helps to regulate blood sugar levels.

This type of fibre is found in oats, apples, pears, peas and barley.

What is the Glycaemic Index?

One of the benefits of soluble fibre is that it slows down the absorption rate of sugar. The result of this is that you feel fuller for longer and this prevents you from snacking in order so that you can top up your energy levels.

Soluble fibre foods are usually those which are complex carbohydrates. These types of foods are high in sugars but take a long time to absorb and digest. This means that they keep the blood sugar level and insulin stable. This enhances glycogen synthesis activity and increases glycogen storage. Complex carbohydrates contain polysaccharides which are composed of many glucose units They are often referred to as starches which are found in vegetables, fruit and grains.

A good way to determine whether or not you’re choosing the right type of carbohydrate for your body is to look at the glycaemic index: the higher the food is on this index, the worse it is for you. Conversely, the lower the score the food has on the GI Index, the better it is for you.

Contact Trifocus Fitness Academy

Choosing the right food for you doesn’t have to be a challenge. All you need to know are good nutritional principles and, if you stick to them, you’ll be on the road to good health! Trifocus Fitness Academy’s Specialised Nutrition Course is the perfect way for you to learn about these good food habits. For more information, visit our website.

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How To Design A Nutrition Plan

Bronwen — Wed, 03 Jul 2019 08:02:07 +0000

Before starting anything it is wise to plan and organise how the end result will be achieved. In order for the plan to be a success, the pros and cons must be thought of and possible solutions to the cons or barriers must be thought of ahead of time to ensure success.

Designing a eating plan

Important actions to consider and include in any nutrition plan include:

Drinking enough water
Eating breakfast
Eating frequently
Making appropriate food choices

Why is it important to drink enough water?

Firstly, the human body can survive without food for many days but not without water. Water is necessary for our body to function and for us to survive.

Water is needed by every living cell. Almost every process that takes place within the body is dependent on water. It is required for practically every bodily function. Below are just some of the processes carried out within the body that depend on water:

You need water to break down and digest food, transport nutrients in the bloodstream to where they are needed and to eliminate any waste. Food cannot be digested without water.
Water helped digested food pass through the body quicker so preventing constipation and any toxins and waste material from sitting inside the body for too long and accumulating to dangerous levels.
Drink water replenishes bodily fluids lost through sweating, especially when playing sports and through passing urine.
Water also aids circulation.
Drinking water helps to regulate the temperature of the body and body heat.

Why should we include eating breakfast in our eating plan?

Breakfast means ‘breaking the fast’ after sleeping for eight hours. Being without food nursing the night, our brains and muscles need energy and fuel to function. The glucose in food (as well as the vitamins, minerals, dietary fibre and protein) is how we get this energy. This rush of nutrients and glucose to our nervous systems enables us to better concentrate, focus, be productive and be in better spirits!

Without a doubt, breakfast is the meal that you can’t afford to miss. This is because it:

Strengthens the brain
Helps establish healthy eating habits
Offers an opportunity to try new foods
Improves mood and behaviour
Gives you energy
Keeps you healthy.

Why should we encourage eating frequency when working out our nutrition plan?

Easting more meals, in smaller portions, stabilises our blood sugar. Blood sugar helps to give you the energy and stamina you need to make it through the day. When you eat, your body breaks down the good and the sugar that is released from good enters your bloodstream and becomes blood sugar. Several small meals over the course of the day give you a steady supply of blood sugar. If you only eat only two or three large meals daily, a large dose of blood sugar will be injected into your blood stream. You may not get any more for another five or six hours. These large blood sugar spikes and crashes are not only the cause of feelings of fatigue but can also wreak havoc with many of your body’s natural processes.

Why do we encourage appropriate food choices?

When working out a nutritional health plan, always encourage the person you are working out the plan for to make the appropriate food choices. Bad food choices can lead to coronary heart disease, hypertension, type 2 diabetes, cancer and many other illnesses.

It is important to be conscious of the impact of our food choices as it helps us to maintain a healthy weight. Our choices must be appropriate and suitable for the type of activity we are participating in as food is our main source of energy.

Contact Trifocus Fitness Academy

Want to know more about how to design a healthy food choice plan for your nutrition clients? Trifocus Fitness Academy’s Specialised Nutrition Course is just the way that you can do this! For more information, follow this link.

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How Does Nutrition Helps with Muscle Building and Fat Loss?

Bronwen — Thu, 27 Jun 2019 10:44:30 +0000

When it comes to getting lean and building muscle, the verdict is out: nutrition plays just as important role – if not more important – than the part exercise plays. Without correct nutrition, our health and well-being will inevitably stall. Below we’re taking a look at the role nutrition plays in building lean muscle, how this aids fat loss, and 10 of the foods to include in your diet if muscle building and losing fat is on your to-do list:

Nutrition’s Role in Building Muscle

We need food to fuel our bodies – from our muscles to our skin cells. The types of food you put into your body will determine the quality of the energy it will produce. The consensus is that a diet rich in lean proteins and low in carbohydrates is optimal for muscle building and fat loss. Protein is muscle fuel, so if you’re not eating enough meat or meat-free protein alternatives, your body won’t be able to grow your muscles – only maintain them, if you’re lucky. When you up your protein, and drop your carbohydrates, fat loss can occur. However, make sure that you don’t end up bingeing on protein: calories are calories, and if you consume too many of these they will end up putting on weight.

How This Helps With Fat Loss

Your body’s primary source of energy is carbohydrates. However, when you reduce your carb intake dramatically, your body undergoes a metabolic shift – looking elsewhere for an energy source. If you’re exercising regularly, your body will start burning fat for energy. Not only will this reduce your bodily fat content, but you’ll build lean muscle mass too. The beauty of lean muscle mass is that it burns calories for you even when you’re at rest. This means that when you’re sitting behind your computer, or sleeping, you’re aiding in your fat loss efforts!

5 Lean-Muscle-Building Foods

Salmon

Great for muscle building, salmon contains around 20 grams of protein for every 100 grams of meat, as well as omega-3 fatty acids and B vitamins. It is essential for you to have omega-3 fatty acids in your diet because these help to protect you from diseases such as heart disease.

Eggs

These contain healthy fats and important nutrients like the amino acid leucine, B vitamins, and other healthy fats. Body builders use hard-boiled eggs as a convenient source of protein after their workouts.

Chicken Breast

These have even more protein than salmon per gram and have always been a staple lean-muscle-building addition to any diet. They can be quite tasteless if you just steam or boil them, so make sure that you lightly season so that you aren’t put off!

Yoghurt

Yoghurt contains slow-digested casein protein, and fast-digesting whey protein, which has shown to optimise lean muscle production. Steer clear of fat-free or low-fat yoghurt as these don’t contain a lot of protein. Full-fat yoghurt can contain up to 5 grams of protein per 100 gram serving, which makes it a good choice. So make sure that you read your food labels properly!

Tuna

This fish contains high amounts of protein, vitamin A, and B vitamins. These nutrients are important for energy and exercise performance. Tuna has the tendency to be quite dry which prompts people to make it swim in mayonnaise. Don’t do this! It will only hike up the calories of the dish and, worse still, put you at risk of heart disease as mayo is extremely oily.

Study Nutrition through Trifocus Fitness Academy

Wanting to learn more about nutrition and its role in fitness and athletic performance? See our accredited nutrition courses, and contact us today for more information on the Trifocus Fitness Academy range of qualifications!

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The Best Nutritional Advice for Maintaining Physical Fitness

Bronwen — Wed, 26 Jun 2019 08:03:26 +0000

Picture your fitness like an old scale. On the one side you have exercise, and on the other side your nutrition. To maintain optimal physical fitness, the scale needs to remain balanced. This involves expending the right amount of energy for the nutrition you’ve put in. Too much food with too little exercise will cause weight gain, while too little nutrition and too much exercise will reduce muscle mass. Here’s the best nutrition advice for maintaining your physical fitness like a pro:

Nutrition guidelines for optimal fitness maintenance

Before, During & After Exercise

This healthy fitness guide from Canada.com offers advice on nutrition to maintain physical fitness levels at all ages. Here’s what to eat before, during and after exercise:

Just before exercise:

Never eat a full meal just before exercise. Stick to light snacks like fresh and dried fruits, and a few small carbohydrates like biscuits or crackers.

During exercise:

Try drinking at least a glass of water (250ml) every 15 – 20 minutes during exercise, and if you’re exercising for longer than an hour, consider supplementing your energy levels with a sports drink.

After exercise:

If you’re planning on exercising again within 24 hours, consider eating a carbohydrate-rich meal within 30 minutes after exercising.

Foods to Include in Your Diet

Here we’re looking at essential fitness-supporting foods to include in your nutrition plan while leading an active lifestyle:

Proteins

Contrary to popular belief, you don’t need an excess of protein to maintain your physical fitness. While marathon runners and serious weight lifters will benefit from large amounts of protein in their diets, most people get enough protein just from eating their regular three meals a day.

Iron

Iron is essential to maintain fitness and keep muscles in good shape. Female runners are susceptible to low iron levels, as they consume less meat – on average – than men. Foods rich in iron include dried fruits, spinach, low-fat red meats and enriched cereals.

Vitamins

Studies have shown that regular exercise contributes to the production of harmful free-radicals that can damage cells and even DNA. By including antioxidants like vitamin E and vitamin C in their diets, exercisers can reverse this damage. Examples include strawberries, oranges, kiwi, olive oil & nuts.

Omega-3

By including this fatty acid in your diet, you can greatly reduce muscle soreness and inflammation. Be sure to supplement your nutrition with marine-sourced foods like salmon, mackerel, anchovies, sardines, trout, and herring.

General Nutrition Tips

These general nutrition tips are to ensure that you’re able to maintain physical fitness without reversing all your hard work:

Never skip breakfast
The more you exercise to boost your fitness, the more important correct nutrition becomes. Be sure to eat something substantial for breakfast every day, so you have enough energy to perform effectively before and after exercise.
Keep fresh fruit close
Let’s face it – everyone likes the odd snack. However, the type of snack you choose with either help you maintain your physical fitness, or destroy it. Choose fresh fruits as snacks when possible, and if you can’t get the fresh stuff – dried fruits and nuts are excellent alternatives.
Prepare lunch in advance
Avoid the temptation of grabbing takeaways for lunch (we’ve all been there) by preparing healthy, nutritious lunches the night before. Not only will this save you money, but you’ll be able to make better nutrition choices for your future self!

Trifocus Fitness Academy Specialised Nutrition Course

Our Specialised Nutrition Course takes candidates through evidence-based nutritional principles, equipping them with the knowledge to make recommendations about sports nutrition, as well as providing information about legal and illegal performance enhancers. Contact us today to find out more!

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What Elements Are Covered In Nutrition Courses?

Bronwen — Wed, 29 May 2019 08:39:33 +0000

We all know that nutrition plays an important role in good health and fitness. ‘Nutrition’ refers to the energy or nutrients that we get from consuming food. In order to be healthy we need to eat the correct balance of nutrients (protein, carbs, fat, etc). In our attempts to eat better and get shapelier bodies we count calories, cut out bad carbs and order sensible salads for lunch. We do all this because we want to be healthy. But do we really know what we’re doing? People are constantly bombarded by new dieting trends telling us which foods are good and which aren’t. And those complicated food labels on food aren’t much help either. It can all become very overwhelming, making you want to throw in the towel and dive right into a tub of chocolate chip ice-cream. Luckily the smart way to learn about good foods and bad or unhealthy foods is to sign up for a nutrition course.

What is a Nutrition Course?

A nutrition course is designed to increase your knowledge of nutritional basics by studying the effects of nutrients and vitamins on the human body, and how nutrition can be used to promote a healthy lifestyle.

Nutrition courses cover a wide range of topics. Students learn about how food choices influence a person’s health, mood and energy levels and the more technical stuff like carbohydrates, water, vitamins, minerals and proteins.

Nutrition Certification

If you’re passionate about healthy eating and fitness, becoming a certified nutritionist might be the right career choice for you. A nutrition certification can lead to a wide variety of career prospects. You could work in the food industry, as a private consultant for world-class athletes or as a nutritionist.

Different Types Of Nutrition Courses

There are many different types of nutrition courses and each one focuses on a different topic. Let’s take a look at what elements are covered in these courses.

Basic Nutrition

Basic nutrition courses focus on the nutritional needs of the human body and how different nutrients and vitamins affect its daily functions. Students learn about how food choices influence a person’s health, mood and energy levels. They also learn about how to construct a meal plan for clients that has the right balance of carbohydrates, water, vitamins, minerals and proteins. It also focuses on how nutrition can be used to promote a healthy lifestyle.

Vegetarianism

This type of course teaches students about vegetarian diets. Students learn about the benefits and risks of a vegetarian diet, as well as the best well-rounded vegetarian menu choices. Some courses offer a look at cultures that primarily eat fish and vegetables and the food substitutions they incorporate to maintain a balanced diet. It also includes the study of vegan and macrobiotic diets.

Sports Nutrition

Sports nutrition teaches you how to prepare an athlete for peak performance by focusing on the correct intake of vitamins, water, fats, carbohydrates and proteins. It also teaches you about the intricate requirements and nutritional needs of different athletes.

Some courses will also educate you on the underpinning and fundamental knowledge of a variety of different sports and the nutritional requirements of the athletes partaking in the sport. Sports nutrition also covers topics like the correct pre- and post-workout diets and hydration, as well as the correct diets for healthy weight-loss.

Nutrition Management

If you want a career in the food, hospitality or human services industry a nutrition management course is often advantageous. Hospitals, schools, restaurants and care homes require staff on hand with intensive and proper nutritional knowledge in order to correctly cater to patients, children and the elderly. This course also covers special diets, ordering and preparing meals in bulk, as well as budgeting and organisational skills.

Food and Culture

This type of course focuses on an anthropological look at food. Learners are taught about global ingredients, how food is cooked and the dietary needs of various cultures. It also includes topics like food production, ingredients preparation and the regional availability of certain foods.

Contact Trifocus Fitness Academy

Want to study nutrition more in-depth? If you answered yes, then Trifocus Fitness Academy’s Specialised Nutrition Course is the perfect course for you! For more information, follow this link.

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What is the Best Diet for an Athlete?

Bronwen — Mon, 20 May 2019 08:58:59 +0000

Diet tips for athletes

There are many diets out there – high protein, low carb; low fat; no sugar… The list is endless! But what is the best diet for an athlete, you may be wondering. In this article, we provide the answers!

Load up on Carbs

Carbohydrates are the source of your body’s energy. It is changed to glucose, a form of sugar, and stored in your muscles as glycogen.

When you exercise, your body changes the glycogen into energy. This is why carbohydrates form an integral part of the diet for an athlete.

It is important to take in the appropriate amount of carbohydrates for the intensity and longevity of your exercise.

Experts recommend having a diet that gets about 70% of its calories from carbohydrates, including bread, cereals, pasta, fruit, and vegetables.

Carbo-loading can also help top up your glycogen stores before a big event. This is when you eat a high-carbohydrate diet at the same time that you scale back your activity level in the days before an event.

The right amount of Protein

Protein doesn’t provide a lot of energy. But it does help to maintain your muscles. When you exercise, your muscles undergo microscopic tears. Protein helps to rebuild muscles. In addition, when you exercise, you put a lot of strain on your muscles. In order to prevent the muscles from getting injured, it is necessary to include the right amount of protein in a diet for an athlete.

According to experts, the average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. An athlete who is involved in resistance training may need up to 1.7 grams per kilogram of body weight.

Taking in too much protein can put strain on your kidneys. This is why it is best to eat high-quality protein instead of taking protein supplements. Try lean meats, fish, poultry, nuts, beans, eggs, or milk.

Milk it

Milk is one of the best foods for recovery after an event. It provides a good balance of protein and carbohydrates and has both casein and whey protein.

Research shows that whey protein is absorbed quickly which can help speed up recovery. Casein is digested more slowly, ensuring long-term recovery.

Milk also has calcium, which is important for maintaining strong bones. This means that it’s a great addition to a diet for an athlete.

Hydrate, rehydrate, and hydrate some more

Every chemical reaction in your body needs water as a medium, only then can your enzymes and hormones develop their full potential.

If you don’t drink enough water, your brain could shrink critically. Your concentration and ability to think could become severely impaired.

Your central nervous system can’t work effectively, muscular reaction and coordination decrease significantly, strength and endurance drop and you may even experience cramps.

In conclusion, stay hydrated. In fact, never be without a bottle of water.

Replenish electrolytes

Not only is sweat a reason for dehydration, but it also removes electrolytes from your body.

Electrolytes help transmit nerve signals in your body.

To replenish them, reach for sports drinks. It’s an easy and quick method for the diet for an athlete to be supplemented.

You can also dilute the sports drink with equal amounts of water to get the balance of fluid and electrolytes that you lost.

Contact Trifocus Fitness Academy

It is very important for athletes to maintain the right diet. Without the right balance of carbohydrates, protein, and water your next exercise session could result in injury. Trifocus Fitness Academy’s Sports Nutrition Diploma provides a good grounding in what athletes should be eating.

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Will Eating Sugary Foods Before an Event Hurt the Athlete’s Performance?

Bronwen — Thu, 18 Apr 2019 08:04:32 +0000

Ask most people this question and you can bet their answers will range from of course it will, to is that a trick question? However, the answer isn’t as clear cut as one might think.

Like many things, the answer to whether or not sugary foods have detrimental effect on an athlete’s performance depends on the type of sugary food consumed, how long before the event it is consumed, and how much of the food is being consumed at a time. Let’s take a closer look at the types of sugars in food. We’ll also discuss which of these might or might not affect athletic performance.

Sugary food and athletic performance

Types of Sugars in Food

There are five types of sugars found in foods. Each of these offers an athlete both benefits and drawbacks.

Lactose

Found in dairy products primarily, lactose is a type of sugar that is broken down in the small intestine and converted to, among other things, glucose. This type of sugar gives you the energy you need when you’re doing physical activity such as exercising. Glucose molecules enter the bloodstream and travel to power up the muscles.

Maltose

This one’s not commonly found in most foods. You’ll find it in beer and molasses. Maltose is broken down into two parts glucose in the small intestine. As is the case with lactose, this glucose is absorbed into the blood stream to give energy to the muscles.

Sucrose

Found in most kitchens across the world, sucrose or ‘table sugar’ is found in a lot of food – like brownies, cookies and other baked goods. Sucrose breaks down into equal parts glucose and fructose. These are absorbed through the small intestine wall and taken to muscle cells or stored for later use. If you take in too much sucrose, this could be one of the leading contributing factors to weight gain.

Fructose

This sugar is commonly found in fruit, honey, and vegetables. Processed by the liver before being sent via the bloodstream to the muscles, fructose breakdown produces free radicals and triglycerides (a type of fat).

Glucose

Glucose is a simple sugar found in many foods, including bread and pasta. It is a monosaccharide, which means your body burns it most efficiently. Glucose passes directly to the bloodstream without it having to be metabolised in another organ.

Which Sugars are Best Before an Event?

So, back to the sugary food and whether or not it’s a good idea to eat them before an event. Let common sense prevail. If an athlete eats a bunch of starchy food just before an event, he’ll have that meal in his stomach while performing which will hamper his or her performance. On the other hand, one small koeksister or doughnut (chewed properly) won’t make much of a dent.

If an athlete wants to munch before an event, they should ideally be drinking or eating high-glucose foods. Try wholegrain crackers or toast with a smear of nut butter for a healthy pre-event snack. This will ensure fast absorption into the bloodstream and oodles of energy when exercising. If your stomach can handle it, wash your pre-event snacks down with some milk for an added energy boost.

Start an Accredited Sports Nutrition Course Today

Looking to dive further into the fascinating world of nutrition and how the foods we eat affect our bodies? Our Trifocus Fitness Academy Sports Nutrition Course is just the course for you. Explore the course on our website under the COURSES tab, and contact us today should you have any questions!

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What Are Electrolytes and Why Do Athletes Need to Worry About These?

Bronwen — Wed, 17 Apr 2019 07:16:10 +0000

You’ve heard people at gym telling you about the need to replace your lost electrolytes, usually by sipping on a sports drink after vigorous exercise. What exactly are electrolytes, how do we lose them, and why is it so important to replace lost electrolytes? This blog article answers these questions. In addition, it also reveals an opportunity for those wanting to learn more about nutrition in general:

What Are Electrolytes?

Electrolytes are substances that conduct electricity when dissolved in water. These are vital for the normal functioning of the human body and maintain a small electrical current within on which many automatic bodily processes rely.

Electrolytes include sodium, potassium, calcium and bicarbonate. When you hear the word ‘electrolyte’ your mind probably goes straight to a bottle of Energade or Powerade. Not a fan of sports drinks? Fruits and vegetables are also great sources of electrolytes!

Electrolytes in the Human Body

Muscles and neurons are often called “electric tissue” as they rely on the movement of electrolytes through the fluid inside, outside, and between bodily cells. These are the seven electrolytes found in the human body:

Sodium
Potassium
Calcium
Bicarbonate
Magnesium
Chloride
Phosphate

How Are Electrolytes Lost & Gained?

Electrolyte levels often change in relation to the body’s water levels, among other factors. The most common electrolyte deficiency occurs after a bout of strenuous exercise, when we sweat out sodium and potassium. A rapid loss of fluids, like with diarrhoea or vomiting, will also affect the electrolyte levels. On the flip side, too much of a good thing isn’t a good thing. Magnesium, sodium, potassium and calcium are great electrolytes to have, but can be harmful when too prevalent in the body.

Why Do We Need to Worry About Electrolytes?

Did you know that a muscle needs calcium, sodium and potassium to contract efficiently? An imbalance could cause muscle weakness or excessive contraction. Our heart, muscles and nerve cells all rely on properly balanced electrolytes to function correctly. These are the most common symptoms of electrolyte imbalance:

Muscle spasms
Constant fatigue
Nervous system complications
Convulsions
Numbness
Twitching
Irregular blood pressure
Confusion
Irregular heart beat
Weakness
Bone disorders

Any one of the above symptoms are cause for concern for athletes. Because of this reason all who participate in exercise, whether recreationally or professionally, should maintain healthy electrolyte levels. Replace lost electrolytes as soon as possible. Most importantly, be sure to consult your doctor should any of the above symptoms arise.

Learn All About Electrolytes with a Sports Nutrition Course

Want to learn more about how food interacts with the human body? Discover the amazing world of nutrition, and how nutrition affects sports performance, with our UK-accredited Trifocus Fitness Academy Sports Nutrition Diploma! Course modules include:

What are physiological functions in health and disease?
Uncover how systems in the body are structured and function.
Learn how the body’s physiology responds to exercise.
Discover how energy is balanced in the body and how your appetite is regulated.
Food and diet in sports nutrition practice
Discover what affects how we make food choices.
What nutrients make up food?
Learn how sports nutraceuticals should be used safely.
Assessment and planning for sports nutrition practice
Uncover the best way of teaching good nutrition practices to your athlete.
Design your own integrated nutritional and fitness assessment tools.
Know what the recommended nutritional intake for an athlete
Sports nutritional management
Learn how to tailor-make meal plans for your athlete.
Uncover how to give nutritional advice to your athlete.
Select the correct sports nutraceuticals.
Gain an advanced understanding of sports nutrition in terms of:
The Glycaemic Index
Nutrition for Children
Nutrition for Special Populations

Got questions? Contact us to find out more…

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Understanding The Difference Between Trans Fats and Saturated Fats

Bronwen — Tue, 09 Apr 2019 10:08:02 +0000

Not all fats are bad. Fats are an essential food group along with protein and carbohydrates. Good fats are essential to our health and the optimal function of our body. Healthy fats surround our internal organs to protect them; gives our body energy; keep us warm; help produce essential hormones; helps our body easily absorb other nutrients; keeps our skin, hair and nail healthy, and provides us with essential fatty acids. Cutting out essential fats from your diet is a no-go, however, be careful not to confuse healthy fats with fats that may have a negative effect on your health. There are two main groups of fats: saturated fats and unsaturated fats.

Different types of fats

Unsaturated fats include polyunsaturated fats and monounsaturated fats

Saturated fats promote heart health, reduce your blood cholesterol levels, and reduce the risk of heart- and cardiovascular disease. You should be including these fats into your diet, in moderation. Olive oil, nuts, and avocados are all sources of monounsaturated fats.

Polyunsaturated fats are found mostly in seeds, nuts, and fish, and contain essential omega 3 oils that are found in fish. Omega 3 oils also reduce the risk of heart disease.

Saturated fats are contained in animal products

For example meat, poultry, full-fat dairy products and eggs. Saturated fats are known to be solid at room temperature. Foods that are high in saturated fats include coconuts, palm oil, butter, animal fats, chocolate, cheese, cream and processed meat. Saturated fats should be avoided as they could increase the risk of heart disease, clog arteries and increase blood cholesterol levels.

There are two kinds of trans fats or trans unsaturated fatty acids

There are those that are naturally present in small amounts in some foods like dairy and meat, and those that are artificially produced from vegetable fats and added to a variety of foods, known as partially hydrogenated oils. Naturally occurring trans fats are not the problem – we should be more concerned with the artificially produced trans fats that are ever more present in some of the foods we buy every day.

In today’s fast-paced lifestyle and our ongoing need for more tastier food that last longer for convenience, trans fatty acids can be found in most of the foods on supermarket shelves. Looking at a food label, trans fatty acids can be identified by “partially hydrogenated oils”. Foods like baked and fried goods, cookies, ice cream, crackers, packaged snacks, microwave popcorn, and fast foods all contain large amounts of trans fats.

Fast food chains and food manufacturers use trans fats to make food tastier and to keep it fresher for longer; to the detriment of the public’s health. Trans fats are known to increase the risk of heart disease and strokes as a result of increased bad cholesterol levels. Additionally trans fats are associated with a higher risk of developing type 2 diabetes. So all in all, the worst kind of fat and the one that you should stay away from as much as possible, are trans fats.

The biggest difference between saturated and trans fats is that saturated fats are naturally occurring in animal products. Trans fats on the other hand are artificially created and added to the foods we eat. Both trans and saturated fats negatively affect our health by increasing the risk of heart and cardiovascular disease.

Contact Trifocus Fitness Academy

Good fats are essential to your health. To decrease the risk of heart and cardiovascular disease, consume more unsaturated fats. Stay away from trans and saturated fats as much as possible. To learn more about optimal nutrition, enroll for Trifocus Fitness Academy’s Specialised Nutrition Course today!

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Why do Athletes Carbo-Load?

Bronwen — Tue, 09 Apr 2019 06:44:20 +0000

Marathon runners, cyclists and swimmers tend to fill up on carbohydrates before a big competition. This stops their energy levels from plummeting during a race. However, not all carbohydrates are created equally which means that if you’re wanting sustained energy through your race you need to be eating carbs that give you sustained energy levels. Want to know more? Read this article to find out!

Why Carbo-load?

Glycogen

When athletes exercise, their bodies use glycogen. Glycogen molecules function as long-term energy storage. These are stored in the liver and muscle cells. However, this glycogen can be used up which results in a possible drop in performance as fatigue sets in.

Carbo-loading

Athletes carbo-load to prevent their bodies from running out of energy. During this process they top up their glycogen stores before an event.

During digestion, your body breaks down carbohydrates into sugar. The nature of this sugar depends on the foods which have been eaten. The sugar enters your bloodstream, where it is transferred to individual cells to provide energy.

Sugar is stored in your liver and muscles as glycogen which, as we’ve said before, is your energy source. The body uses carbohydrates to produce glucose which gives athletes the endurance they need to complete a race. It also improves their performance.

How much carbohydrates they consume corresponds with how much glycogen is stored in their bodies.

What can you eat?

Carbo-loading isn’t as simple as stuffing yourself with pasta. Many athletes’ performance is ruined with poor nutrition if they don’t eat the right carbohydrates.

There are two classifications of carbohydrates:

Complex carbohydrates like legumes, grains and starchy vegetables (potatoes, peas and corn).
Simple carbohydrates which are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.

Complex carbohydrates provide more sustained energy while simple carbs provide a spike in energy and then leave you feeling energy depleted.

The Benefits of Carbo-loading

Experts say that under normal dietary circumstances, athletes have around 80 to 120 millimoles of stored glycogen per kilogram of body weight. Carbo-loaded athletes can have up to 200 millimoles per kilogram. This can improve their endurance by 2 to 3%.

Carbo-loading before a race can improve a runner’s endurance, speed, energy and alertness.

How does it work?

Before carbo-loading you have to deplete you glycogen stores. This tricks your body into thinking there’s something wrong with your glycogen stores. Your body then compensates by storing more when you carbo-load.

Athletes do this by eating a low-carb diet for three to four days, then carbo-loading for three to four days.

Risks

Other factors can influence the effectiveness of an athlete’s carbo-loading strategy, including:

How fit they are
How well they hydrate
And how intensely they exercise

When carbo-loading it’s best to consult a doctor, a registered dietitian or nutritionist because this practice can cause some discomfort or side effects. This includes digestive discomfort and blood sugar changes. To prevent digestive discomfort, experts recommend that athletes stay away from high-fibre foods one or two days before an event.

Despite carbo-loading, athletes still need to replenish their bodies’ energy during endurance events to maintain their blood sugar levels. They need to periodically consume sports drinks, gels, bars or fruit during their race. Athletes who experience blood sugar changes usually have to monitor their blood sugar levels during training. This way they can plan the correct meal plan.

Contact Trifocus Fitness Academy

If done correctly, carbo-loading can be the difference between an athlete winning or losing their event. Do it right and they experience endurance and performance benefits. Doing it wrong can potentially result in malnutrition. Want to learn more about how nutrition affects athletic performance? Check out Trifocus Fitness Academy’s Athletic Nutrition Course to find out more!

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Why Athletes Need to Worry about Iron

Bronwen — Mon, 08 Apr 2019 07:49:51 +0000

Our bodies lose small amounts of iron when we sweat while exercising. Without enough iron, we can’t use oxygen properly to produce energy. This can impair an athlete’s ability to compete because without enough energy they can’t fuel their performance.

Why is iron so important in the body?

Iron is a component of haemoglobin and an essential mineral found in every cell of the body. Haemoglobin is a protein that carries both oxygen and carbon dioxide in the blood.

Iron plays a key role in the transfer of oxygen in muscle cells. It also helps the body to convert carbohydrates into energy during exercise. This component also helps to produce new cells. Protein and hormones make us stronger when recovering from strenuous exercise.

Our bodies don’t produce iron naturally, so we have to get it from diet or supplementation to ensure we meet our nutritional needs. Remember that the first prize is to get iron from what you eat, however if you can’t manage this then you’ll need to take supplements.

Too much iron is a bad thing

Though some athletes believe increasing your iron intake improves athletic performance, taking iron supplements when you don’t need them can be detrimental to your health. It can lead to hemochromatosis, which can be deadly.

However, if athletes don’t get enough iron, they suffer from iron deficiency or anaemia.

What is anaemia?

Anaemia is when the haemoglobin levels in your body are low. As a result, the iron levels in the body are low. Iron deficiency happens when athletes or weight lifters have low ferritin levels but their haemoglobin is normal.

Symptoms

Constant feeling of fatigue
Short attention span and irritability
Decreased immune function
Headaches
Irregular heartbeats
Heart failure

In order to avoid iron deficiency and anaemia, keep an eye on your iron by getting a blood test. It checks both your haemoglobin and ferritin levels.

You can also include the right foods in your diet to prevent iron deficiency.

What foods contain iron?

There are two types of iron sources found in food. These can be found in heme and non-heme foods:

Heme foods include meat, fish and poultry. Up to 25% of the iron found in these foods is absorbed into the body.
Non-heme foods include vegetables and supplements. These iron sources are is only absorbed at a rate of 3 to 15%.

Sources of dietary iron come from:

Cooked beans
Lentils
Dried fruits
Eggs
Meat
Fish
Pumpkin seeds
Chlorella
Vegetables (broccoli, spinach and kale)

Experts recommend that children between the ages of one and eight consume 7 to 10mg of iron per day. Children nine and older should consume eight milligrams of iron per day. Children between the ages of 14 and 18 require 11 to 15mg of iron per day. The average male adult only needs eight mg of iron per day. Women between the ages of 19 and 50, on the other hand, should consume 18 mg of iron per day.

To enhance iron absorption in the body, combine iron-rich foods with those that are high in vitamin C. Citrus fruits – such as oranges and grapefruit – are good examples of foods that contain high levels of this vitamin.

Contact Trifocus Fitness Academy

Without iron, many athletes wouldn’t be able to function for too long, as they will experience fatigue and heart trouble. During a race, this can be potentially disastrous. That’s why, just like non-athletic people, they should make sure they consume enough iron. This prevents them from getting iron deficiency or anaemia. Want to know more about how nutrition and athletic performance interact? Trifocus Fitness Academy’s Athletic Nutrition Course is just the course for you! Follow this link for more information.

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How Nutrition Affects Athletic Performance?

Bronwen — Fri, 08 Mar 2019 09:28:08 +0000

Did you know that weight loss is actually more attributed to what and how you eat as opposed to how much time you spend in the gym? As an athlete, exercising your butt off will keep your body in peak physical condition. However, to be the best you can be you need to give your body the right fuels. Proper nutrition assists with reducing injury risks and aiding post-exercise recovery. We’re taking a closer look at how nutrition affects athletic performance by hearing from some seasoned personal trainers and dietitians.

Athletes and Nutrition

Your body relies entirely on your decision-making for its survival. Your cells convert foods into glucose, which in turn transforms into ATP (adenosine triphosphate) which is absorbed by our cells. When we put high-quality, healthy foods into our bodies, our cells are fed with healthy molecules. If we eat unhealthy foods, or starve our bodies of food for long periods of time, our cells cannot do their jobs properly and our athletic performance suffers as a consequence.

There are certain superfoods that you can eat which will help your body function at its best. These are, for example, chia seeds, maca powder, goji berries, acai berries and cacao powder. Read our article – entitled 5 Superfoods You’ll Want To Add To Your Shopping List – to find out what the benefits of eating these superfoods are.

4 Reasons supplements that will help you

Bone Health: Essential nutritional supplements for rock-solid bone health are calcium (which is most commonly found in dairy products) and vitamin D. Remember that for vitamin D to work properly, there needs to be a good amount of calcium in your body.
Muscular Health: Protein and iron (both absorbed from meat) are essential for the overall health of the muscular system. Many athletes use protein powders after their workouts to assist with building muscle.
Immune Health: Athletes can’t compete when under the weather. Prevent illness and bolster immunity with antioxidants (found in rooibos tea and many other healthy foods). The properties of vitamin C are well known for helping you stave off the common cold.
Overall Health: Multivitamins are important supplements to ensure that the body is receiving correct doses of all the essential vitamins and minerals.

Nutrition and Athletic Performance: Professionals Weigh In

Below are thoughts regarding nutrition’s affect on athletic performance, from professionals in the health and fitness industry:

“Carbohydrates fuel high-intensity [training] and limiting carbohydrates can negatively impact performance.” – Molly Morgan, Dietician
“Without a good nutrition program, every aspect of your physical and mental abilities will decline. Everything from your level of hydration to the timing of your carbohydrate intake will drastically affect performance.” – Mike Allard, NASM Trainer
“Poor nutrition can lead to injury, fatigue and poor recovery, all three of which can hinder how well an athlete performs.” – Heather R. Mangieri, Academy of Nutrition and Dietetics
“For optimal energy for your work outs, eat immediately after each work out. This way you will be fueled up for your work out the next day and be able to efficiently utilize your time. On performance days eat a good meal 2-3 hours before competition and keep high carb snacks on hand for in between sessions …” – Jara Soost, NASM Trainer
“If you have a poor diet, expect poor performance as a result. When thinking about sports performance you should place nutrition as high as strength, conditioning and practice they all play and equal part in how well you will perform.” – Yusuf Boyd, NASM Trainer

If you want to optimise athletic performance – for yourself or the athletes that you assist – make sure that they eat the correct foods so that they have the optimal power to succeed in their chosen sport.

Want to learn more about how to optimise athletic nutrition? Trifocus Fitness Academy’s Athletic Nutrition Course is the course for you! For more information, follow this link.

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What are the Best Athletic Performance Supplements

Bronwen — Thu, 07 Mar 2019 08:12:04 +0000

Nothing feels as good as breaking through your own fitness barriers, running further and lifting heavier weights. We’re addicted to the endorphin-fueled high we get when we’re sweating bullets. Any athlete wants to excel and, more often than not, the best of them get a little help – from dietary supplements. Here’s a summary of what these products are, the types of dietary supplements available, and the best supplements to take for athletic performance.

What Are Supplements?

Know someone that’s on a multi-vitamin? Perhaps you like to grab an energy drink on the way home from work? Both of these can be classified as dietary supplements. These are things we eat or drink that offer our bodies advantages, other than the advantages of eating three solid meals a day.

Sports supplements are performance-enhancing compounds crafted specifically for sports athletes. These include protein powders for muscular repair, joint and bone support supplements, electrolyte-rich drinks and energy supplements to name a few. Let’s take a look at a few types of supplements available.

Some Types of Supplements

There are a number of different types of sports supplements available for building muscle, boosting energy and losing weight. We’ve listed some of the more popular supplements, that athletes prefer, below:

Protein Supplements

These are arguably the most important dietary supplements for boosted athletic performance. They focus primarily on the muscular system, and offer a range of performance benefits:

Whey protein – supports the development of lean body mass
Casein protein – slow release of protein; found in meal replacements
Egg white protein – over 40 proteins; ideal for lactose intolerant athletes

Amino Acid Support

Amino acids support protein synthesis and building of muscle. Thus, they’re often taken along with protein supplements. Here are a few types and their benefits:

BCAAs – greatly reduce muscle soreness
Glutamine – improve immunity and nitrogen balance
Taurine – important for peak metabolic function

Performance Enhancers

These supplements help you when you need them most – while you’re exercising. Get stronger, faster and reduce downtime in between workouts with these dietary supplements:

Creatine – for overall power and strength gain
Beta-Alanine – reduces fatigue and lactic acid build-up
D-Ribose – energy fuel for workouts of high intensity

Best Supplements for Athletic Performance

The British Dietetic Association’s Sport and Exercise Nutrition Register shares that “when used effectively and safely, some supplements may contribute towards improvements in health and/or performance for some athletes.” These are some of the best sports supplements for endurance and strength athletes:

Endurance

Sodium Phosphate
Improves red blood cells’ ability to deliver oxygen to active muscles, increasing time to exhaustion and increasing aerobic capacity.
Caffeine
Provides an almost immediate energy boost so ideal for early morning runs. Reduces perception of effort and assists with delaying fatigue.
Creatine Monohydrate

Decreases recovery time during repeat interval training and increases power output levels at lactate threshold.

Strength

Whey Protein
Ideally taken after resistance training sessions. Best type of protein for muscle mass and overall strength gains.
Creatine Monohydrate
Allows for more reps until exhaustion and improves power gains astronomically! Drink water regularly if you’re on this supplement.
Amino Acids
Aids in speeding up recovery times between training sessions and reduces muscle soreness. These promote protein synthesis and assist in suppressing protein degradation.

So, if you’re an athlete or want to see better results from your gym workouts why not try one of the above-mentioned supplements? If you’re not sure about which one to take, have a chat to one of the personal trainers at the gym or a nutritionist who will guide you.

Contact Trifocus Fitness Academy

Trifocus Fitness Academy, the leading sports and fitness education college, offers the Athletic Nutrition Course. This is a great course which teaches people about the ins and outs of athletic nutrition and will give them a better idea of how to advise athletes on the best nutrition for them to enhance their performance. For more information on this course, as well as to check out our other course offering, visit our website.

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What are Minerals and Vitamins?

Bronwen — Wed, 02 Jan 2019 08:17:37 +0000

Minerals and vitamins are essential for the body to function properly. Minerals are nutrients found in foods. These are similar to vitamins which are just as essential for good health. These are a part of all cells, tissues, muscles and fluids in the body. Minerals and vitamins are needed for a variety of chemical processes that take place within the human’s body.

What are minerals and vitamins needed for?

Minerals

Minerals – such as calcium, potassium and zinc – are needed by the body for a number of processes. These include:

Breaking down, digesting and releasing energy from food,
Strengthening bones, nails and teeth, as well as
Regulating fluid and cholesterol in the body.

There are 16 essential minerals required by the body. These are divided into:

Macrominerals, or minerals that are needed in fairly large quantities,
Microminerals, which are needed in smaller quantities, and
Trace elements, which are needed in minute quantities but which are still vital for the body’s well-being.

The benefits of some minerals cannot be seen without the presence of certain minerals and vice versa. For example, vitamin D is required in order to absorb calcium. Iron is absorbed more efficiently together with foods containing vitamin C.

The quantity of minerals contained in certain foods depends on the amount of minerals present in the soil where these foods were grown. Essential minerals and vitamins can be lost through transporting foods over long distances, poor storage and through cooking.

Vitamins

A lack of certain vitamins can lead to fatigue, poor skin, teeth and bones. In some cases, a vitamin deficiency can lead to serious illness.

Vitamins interact with other nutrients in processes such as:

Metabolism
Digestion
Developing blood cells.

Some vitamins are said to slow down the ageing process, prevent the development of cancerous cells which attack the body and strengthen the immune system.

There are 13 different kinds of vitamins that can be divided into two categories: water soluble and fat soluble:

Fat-soluble vitamins are found in animal fats and fatty foods. They are stored in the body for a long time and are available when you need them. Vitamins A, D, E and K are fat soluble vitamins. These are absorbed from dietary fats in the intestine and are then stored in the liver until they are needed. This means that they do not have to be consumed every day. This is because any excess vitamins are lost through urine and cannot be stored in the body.
Water-soluble vitamins can be found in food. The body cannot store them so you have to make sure that you are eating an adequate amount of them for your body to function like it should. As with fat-soluble vitamins, any excess vitamins are lost through urine and cannot be stored by the body.

Water-soluble vitamins play an important part in the break down, metabolism and digestion of protein, fats and carbohydrates as well as the subsequent release of energy into the body. Without an adequate supply of vitamins these processes may not be properly completed.

Contact Trifocus Fitness Academy

Want to know more about how food functions to fuel your body? Trifocus Fitness Academy’s Specialised Nutrition Course will tell you this and so much more! Follow this link for more information.

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Why You Need Protein to Aid in Recovery After Exercising

Bronwen — Thu, 08 Nov 2018 07:57:18 +0000

Understanding what nutrients your body needs when working through a rigorous exercise routine gives fitness enthusiasts and athletes alike a better shot at seeing the positive results of their efforts in less time. When it comes to recovery after training, this concept rings ever truer. This is especially where protein is concerned. If you haven’t already adjusted your diet to complement your rigorous workout routine, then here are a few reasons why you should. Make sure that you consume protein to aid with post-workout recovery.

Understanding the Body’s Nutritional Needs

To fully grasp how effective protein is for recovering muscle strength, it is good to have an understanding of the body’s nutritional needs. This is especially while it’s under stress.

Each of the major food groups has a vital role to play in the way, and efficiency with which, our bodies work. When the challenges of strenuous workouts come into the equation, the demand for the right supply of nutrients grows all the more.

Ask any fitness instructor out there and they will all tell you the same thing. Reaching your goals is as much about your workout routine as it is about your diet. While volumes can be written on the effects of each major nutrient, today we will concentrate on protein.

How Does Protein Help with Recovery?

When broken down by our digestive systems, proteins contain amino acids. These amino acids help our bodies in a number of ways but one of the main things they do is to facilitate muscular recovery. This happens because of one particular amino acid called leucine, which enables muscle protein synthesis while also limiting the extent of muscle tissue breakdown during rigorous activity.

It works on two fronts: it firstly reduces the damage taken during routines and then it amplifies recovery following a workout. This results in less stiffness and better performance for your next session.

Further Benefits of Protein

Protein is not just needed for muscular recovery. It serves a number of other crucial functions as well:

Protein creates enzymes, hormones and other chemicals that your body needs for better, all-round health.
Protein helps strengthen and repair bones, cartilage, skin and blood cells.
Protein assists your body with building muscle mass.

Which Proteins are the Best for Helping with Recovery?

There are a number of protein forms that are perfect for enhancing an active lifestyle. All of these are easily obtained.

Note, however, that you should take stock of your diet and perhaps even take advice from a fitness professional before introducing additional protein to your eating plans:

Eggs

Extremely high in protein, low cost and readily available.

Seafood

Excellent source of protein because it’s generally low in fat.

White-meat: Poultry

Remove the skin to be rid of saturated fat and you have a healthy, lean, excellent source of protein.

Dairy

Dairy has plenty of protein but also contains calcium and vitamin D. This makes it an excellent companion for a workout schedule.

Beans

Not only do they contain plenty of protein but are loaded with fibre as well. This means you won’t be feeling hunger any time soon.

Contact Trifocus Fitness Academy

This kind of knowledge is a small part of the corpus of information that comes with a personal training certification. It represents but a fraction of the specialised know-hows that sets those in the profession in such high demand.

To find out more about taking an internationally accredited course through our institution, contact a representative from the Trifocus Fitness Academy today, or visit our website for details.

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Myths about Carbs Exposed

Bronwen — Wed, 07 Nov 2018 07:24:38 +0000

Carbs get a pretty bad rap from fitness blogs and diet plans the world over. Just one look at an active person’s Facebook feed and you will likely see scores of stories about how carbohydrates lead to weight gain, shorten one’s life expectancy or are responsible for a series of other unwanted side-effects.

For the most part, much of these reports are simple regurgitations of already questionable statements. Statements that, if at all based on any kind of scientific study, are generally based on flawed ones.

But people are always looking for ways to get the most out of their diets, and so often these myths that accumulate into bad dietary advice are taken as gospel. But we need carbohydrates, especially those of us who are active.

So to help you paint a better picture of them in your mind, here is the truth behind some of the most widespread myths about carbs that, for some reason or another, are accepted as absolute truth.

Truth about Carbs

False: Carbs Result in Weight Gain

While you may lose weight from cutting carbs from your diet, you are only doing so because cutting out carbs results in a cut in calories. In fact the weight lost in this way is generally water weight and so doesn’t offer any results in the long run.

Many studies suggest that when it comes to carbs, people are simply having them in portions that are too big. Most of us consume enough carbs in a single meal for our entire daily requirements. That is where the problem sits. In light of this, the average person should be consuming no more than 150 grams of carbohydrates in a day.

False: Carbs Are Carbs Are Carbs…

Saying that all carbohydrates are bad is like saying all people are bad. It simply isn’t true. Like people, you get both good and bad carbs. It is the beneficial ones that you should be concentrating on.

The quality of a carbohydrate is dependent on its fibre content. The more fibre contained in carbs, the slower pace that it is absorbed into your body. This allows that energy to be released over a long period of time. This makes it a priority to take in the right carbs. Instead of sugary processed ones that offer nothing but empty calories, you should be going for wholegrains, starchy vegetables and fresh fruit. This will essentially keep your blood sugar from spiking, which will keep your snack arm holstered.

False: Lowering Your Carb Intake is Good for Your Health

Carbohydrates are essential to a healthy human life. This is all the more important when that person is active as we’ve said before. And so cutting them from your diet is not just unnecessary but it is also a pretty bad idea.

Carbohydrates contain the fibres that your body needs to break down sugars and create useable energy. Without them, a person may suffer blood-sugar irregularities, they will feel constant hunger, and will likely feel tired for a lot of the time. A much better approach is to monitor the quality and the portions of carbs that you take in each day. Substitute empty calories with complex carbs that will keep you feeling fuller for longer.

False: White Foods are Bad for You

While this one may seem true in many cases, it isn’t exactly a universal law. Avoiding processed and refined carbs like white sugar, white rice and maize meal is always a good idea. These are the exact kind of examples of simple, empty-calorie carbs that are mentioned in this article.

Complex carbs like potatoes, which are widely and unfairly classed alongside those carbs mentioned above, are extremely healthy, high in fibre and also contain potassium.

If you think potatoes are the exception here, then consider cauliflower, mushrooms, garlic and leeks; all of which are often given the same bad treatment.

Become a Personal Trainer with Specialist Nutrition Knowledge

With the right specialised knowledge, as a personal trainer you could use verified nutritional facts to make informed choices about your diet as well as advise others on how to do the same. With a specialised nutrition certificate or Nutrition Diploma from Trifocus Fitness Academy, you can do just that and be accredited for it.

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What do you Need to Study to Become a Nutritionist?

Bronwen — Thu, 18 Oct 2018 10:05:49 +0000

Do you spend most of your evening preparing your food for the next day? Do you gravitate to the nutrition magazines when you’re waiting in line to pay at the grocery store? Are you meticulous about what you eat and follow a clean eating plan? If you answered yes to these questions, you should become a nutritionist. But how do you go about this? What subjects do you need to study to become a nutritionist? Read on and we’ll tell you how you can achieve your nutrition dreams!

Nutritionist required knowledge

A good grasp of nutrition basics

One of the main jobs of a nutritionist is developing healthy eating plans for their clients. Such a plan needs to incorporate elements of the major food groups: carbohydrates, fruit and vegetables, milk and dairy, fats and sugars. Sometimes a person may be allergic to a certain food (a common example is milk among people who are lactose intolerant). This means that nutritionists need to know what the role of eat food is in a person’s diet because so that they can suggest a substitute for the allergen. So when you study nutrition you need to know the fundamentals of good nutrition like the back of your hand.

Nutritionists need to know about GI

As we progress further into the 21^st century, the accelerator pedal of life is constantly being pushed further to the floor. To cope with this frenetic pace of life, we need sustained energy levels so that we can keep going for longer periods of time.

The Glycaemic Index – or GI – is the scale on which food is organised according to how quickly it is absorbed into your bloodstream: a high-GI food will be absorbed quickly while a low-GI food will take longer to be absorbed into the bloodstream. The significance of this is that the slower the absorption rate is, the less time it will take for you to feel tired and you’ll also feel fuller for longer. So, if you eat whole-wheat bread (which is low GI) you’ll find that your lunchtime sandwich will keep you satisfied for more hours than if you opted for a white-bread option.

It’s important for nutritionists to study and understand the GI as, for weight-loss clients, prescribing them low-GI foods will be beneficial as this will keep them fuller for longer and not prompt them to eat extra calories as they are hungry. This means that the GI needs to be a fundamental when you study nutrition.

A knowledge of how special populations should be eating

As we progress though the various stages of life, our nutrition requirements vary quite significantly.

A child needs to eat unrefined carbohydrates – such as butternut and sweetcorn – so that they have enough energy to grow into adults. As their hearts are developing, parents should limit the bad fats that they eat – such as junk food – so that they don’t run into problems later in life. (Read our article – entitled The Secret to Good Nutrition for Children – for other good ideas of what to feed your children.)

During pregnancy, a woman’s system has to adapt significantly to accommodate her growing baby. For example, her heart has to beat for her growing foetus so that blood can circulate into the baby’s budding body. Because everything in her blood gets pushed through the baby she has to be very careful about what she eats and drinks. Alcohol in her blood can cause Foetal Alcohol Syndrome in her baby, which is incredibly debilitating after the child is born and can decrease life expectancy.

There are many age-related diseases that one could end up suffering from as we get older, for example osteoporosis which is characterised by a degeneration of the bones. To counteract this, people who suffer from osteoporosis or who have a familiar history of the disease should take calcium to strengthen their bones. (Follow this link to learn about the other benefits of calcium.)

Contact Trifocus Fitness Academy

On Trifocus Fitness Academy’s Specialised Nutrition Certification, we give students an in-depth grounding of all the above aspects. Or even consider our newest course the Sports Nutrition Diploma. It’s some of the best nutrition course out there! Armed with this nutrition qualification from us, you’ll be a nutritionist in hot demand! For more information and to register, follow this link.

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The Secret to Good Nutrition for Your Children

Bronwen — Tue, 16 Oct 2018 07:43:38 +0000

Children grow rapidly from the time that they are born. In the first year of life, it is estimated that they triple their birth weight and grow up to 25 centimetres. And they keep growing in leaps and bounds after this! To aid in this growth, you need to feed them the best that you can in order to help this massive growth rate along. So what is the secret to good nutrition for your children? Read on to find out!

What should you be feeding your children?

Your should be feeding your child a balanced, healthy diet (read our article, entitled What does a good diet look like?, to find out what you should be including in a balanced diet) that includes daily allowances from all the major food groups. Every good nutritionist will tell you this. However, you should be paying special attention to the following.

Grains

As we mentioned in the first paragraph of this article, children grow at an extremely rapid rate. They also expend a lot of energy learning about, and discovering, the world around them. This means that they need energy to do this. This means that good nutrition for your children is essential. To get this, make sure that your children’s food is rich in unrefined grains such as wholewheat bread and oats as this are easier to digest and is more nutritious for them as it contains essential nutrients such as Vitamin E, magnesium and fibre.

In terms of servings, experts recommend:

Three daily servings for toddlers aged 2 years-old
Three – five daily services for children aged between three and four who are going to pre-school
Five daily servings for children aged between five and eight who are going to school.

Healthy fats

Healthy fats – as found in avocados, olive oil and nuts – help to protect children’s hearts. Let your children have bad fats in the form of fast food or the like once in a while but make sure that they realise that this is a treat and only happens occasionally. Let them experience what it tastes like because if you deny them this type of food altogether when they get the chance to have chips at a party they will eat as much of it as they can. The key for good nutrition for your children is a balanced diet.

For toddlers aged two, it’s recommended that they have one serving of oil per day. Children between the ages of three and four should have one serving of oil per week. Alternatively, they can have between one and four servings of nuts or seeds per week. School-going aged children (between five and eight) can have one to two servings of oil per week or between two and four services or nuts or seeds.

Protein

Protein is the main component of muscle – approximately half a kilogram of muscle contains 86 grams of protein! Children are extremely active. Sometimes, this activity causes them to hurt their muscles. This means that it’s essential for them to take in enough protein into their bodies so that they can repair the muscle that is damaged.

Your child’s heart and arteries are developing so, in order to ensure that they don’t get clogged up with bad cholesterol found in fatty cuts of meat, prepare lean cuts of meat (such as skinless chicken breasts) or fish for them to eat. Fish, specially oily fish such as salmon and mackerel, has the added benefit of being rich in Omega 3 Fatty Acids which are essential for the development of your child’s brain and nervous system. So it’s an excellent idea to get them to love fish!

Contact Trifocus Fitness Academy

Trifocus Fitness Academy has an excellent range of nutrition courses that will help you become the best in the business when it comes to nutrition. Our Nutrition for Children Course – as well as our Specialised Nutrition Course – will teach students all that they need to know about what it takes to develop excellent nutrition habits in children. (Follow this link to learn more.) The Register of Exercise Professionals South Africa (REPPSA) has also endorsed it for 5 CPD points. Our Athletic Nutrition Course will give you the necessary skills of how to develop eating plans for your athletes so that you can maximise their training routines through nutrition. All in all, you can’t beat us for a great nutrition course!

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What Should Good Nutrition Mean to You?

Bronwen — Mon, 15 Oct 2018 11:01:43 +0000

There are many variations of eating plans out there. Banting, low-carb, gluten-free, keto… The list is endless. While there are many reasons behind why people choose to eat the way these diets dictate, there are a number of principles that you need to stick to in order to make sure that stick to good nutrition principles and that you get the nutrients you need.

Eat a balanced diet to maintain good nutrition

Food is divided into the following groups: carbohydrates, protein, fats and sugar, milk and dairy products, fruit and vegetables. Eating a balanced diet means that you need to eat from these groups on a daily basis so that your nutrient levels are sustained.

There have been many theories about the optimal way that you should be maintaining good nutrition levels. For example, the food pyramid was developed by the United States Department of Agriculture advocated that the bulk of your diet needs to be made up of carbohydrates such as grain and wheat. (This was developed some 20 years ago.) Since then, the food pyramid has been developed multiple times to take into account the changing ways that society eats. (Read our article – entitled Food pyramid vs food plate: Which one should you follow? – to find out more about these different theories.)

Your food must be the colours of the rainbow

Nutrition Australia and nutritionists alike advocate that to eat a balanced and healthy diet, and get the nutrients you need, you need to eat food that spans the colours of the rainbow: red, purple/blue, orange/yellow, green, brown/white. Examples of foods within these colour spectrums are:

Red: Strawberries, tomatoes or watermelon
Purple/blue: beetroot, red cabbage, eggplant
Orange/yellow: carrots, pineapple, sweet potatoes
Green: spinach, asparagus, avocadoes
Brown/white: cauliflower, mushrooms, bananas

As can be seen from the above list, just because the skin of a particular fruit or vegetable is a specific colour doesn’t mean that it falls into the category designated by that particular colour. A good example of this are bananas as although they appear to be yellow, they actually fall into the white category.

Good nutrition also means hydration

Hand in hand with a healthy and balanced diet goes an adequate intake of water. The majority of our bodies is made up of water. It is constantly being lost through sweating and urination. This means that for your body to function optimally you need to top up your water levels regularly so as to keep your body in tip top shape.

Follow the advice of your doctor

If you follow, for example, the food pyramid but still don’t feel right, visit your doctor and/or nutritionist. He or she, by examining you, will be able to tailor-make an eating plan based on your medical needs. You may be suffering from a special condition that requires you to eat/avoid certain foods. For example, people who suffer from Crohn’s Disease – which is an inflammatory disorder of the digestive tract – need to avoid, for example, certain high-fibre foods which is something that is usually recommended in a balanced diet.

Exercise and good nutrition go hand in hand

Just as you must eat well, it’s vital that you keep up your activity levels so that you remain healthy. We’re not saying that you need to go out and become a professional athlete, but you should keep up a healthy level of activity on a daily basis to keep your systems going. It’s been said that you should exercise, at a minimum, for 30 minutes a day to maintain a healthy body.

Maintaining good nutrition is essential to continued health and wellness. Trifocus Fitness Academy’s Specialised Nutrition Course will instruct you in how to be a world-class nutritionist. You’ll learn how to develop bespoke eating plans for your clients and how to organise their meals to fit in with their exercise regimes. This nutrition course is accredited by the Culture, Arts, Tourism, Hospitality and Sport Sector Education and Training Authority (CATHSSETA). This means that when you sign up for Trifocus Fitness Academy’s Specialised Nutrition Course, you are assured of getting quality nutrition education that is backed by leading authorities.

Contact Trifocus Fitness Academy

So what are you waiting for? Sign up for Trifocus Fitness Academy’s Specialised Nutrition Course today! Trifocus Fitness Academy: leaders in nutrition education.

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Training and Nutrition: Two Sides of the Same Coin

Bronwen — Wed, 27 Jun 2018 00:00:00 +0000

When it comes to self-improvement and exercise, there are two very important factors to consider. Each of these plays a crucial role in enabling the other. These two factors are correctly conducted and stimulated training as well as following a beneficial eating plan. This regime will allow you to take in the essential nutrients needed to engage and benefit from your exercise and workouts.

In this day and age, many people are content to supplement one for the other. This is because of time constraints, low energy levels or just simple laziness. It is no secret that when a well-thought-out exercise routine is combined with a healthy eating plan the results are all the more effective.

Fitness and Nutrition relationship for self-improvement

Training and Forming a Well-Balanced Diet go Hand in Hand

Instead of simply opting for diet plans that cut out what is bad for you, concentrate on those programmes that give your body what it needs. Hire professionals who can design a meal plan for you. This programme should take into account the needs put on your body by your lifestyle and exercise routine. Says Cynthia Sass, MPH, RD – “Nutrition is far more involved than calories in versus calories out” – which is why it’s so important to get good advice.

With a balanced diet, you will be able to provide your body with the fuel it needs without putting it under pressure of starvation which can be damaging to your metabolism or may hamper your performance on a day-to-day basis. Even with a strict diet that gives you your daily recommended calorie intake and that works with your exercise plan, drink plenty of water daily and eat several small meals throughout the day.

How to Combine Training with Diet

The best results are generally seen when you combine a beneficial diet with a rigorous exercise and training routine. Providing your body with the fuel that it needs is all fine and well but you need to give it the opportunity to push itself and to put its nutrition stores to good use.

Make time during the day to find time for exercising that best suits you and your schedule. Make it a habit you enjoy . Whether you are running, weightlifting or climbing combining a strict diet and a rigorous exercise routine will leave you looking and feeling healthier with each session.

Why having a certification in nutrition can improve your life

Knowledge is power. And when it comes to your nutrition, this is absolutely true. An an understanding of comprehensive nutrition is a powerful way to improve your lifestyle. With a Nutrition Certification you’ll learn the “how” and “why” of choosing certain foods and eating them in the correct quantities. Here are five ways that having comprehensive nutritional knowledge can improve your life.

You make food choices that suit your individual needs

Some people can’t get their day started without breakfast; others get queasy thinking about scrambled eggs any time before 11am… The point is, we all have different dietary needs and preferences. And when you’re armed with a Nutrition certification, you can make choices and decisions that suit your specific needs and preferences. This means you’re more likely to enjoy your food as well as your diet.

You know how to read food labels

Once you’ve studied nutrition, you’re able to read food labels properly and understand what each product does for you. This means you’re more informed about what to buy, depending on your dietary needs and preferences. Janet Renee agrees: “A healthy diet is crucial throughout your lifetime and paying attention to nutrition labels is a good step toward improving your overall diet.”

You make healthier food choices

When you understand what you need to eat, and are able to read food labels correctly, you start making healthier food choices. You suddenly see which foods contain additives, sugars and salts. Since diet plays such a critical role in the maintenance of overall good health, it’s easy to see why comprehensive nutritional knowledge is so empowering.

You lower your risk of disease

It’s no secret that eating a healthy diet is one way to prevent disease (and improve your health overall!). Experts from Harvard say that some of the diseases that can be prevented with a good diet include heart disease, stroke, diabetes, and cancer. So when you’re armed with a Nutrition Certification, you can really maximise disease prevention. You’ll understand which foods have the nutrients required to prevent these dreaded diseases.

Your self esteem improves

It’s like magic – the self esteem boost you get from knowing you’re eating properly and you – perhaps – have a certificate in nutrition. And that you’re healthier for it. There’s nothing more attractive than self-confidence!

Contact Trifocus Fitness Academy

If you would like to expand your knowledge of physical fitness and planning nutritious eating plans, be sure to contact one of our consultants at Trifocus Fitness Academy for more details on the various professional courses we have on offer. We are waiting for your call!

There’s never been a better time to invest in yourself – and more specifically, to empower yourself with nutritional knowledge. At Trifocus Fitness Academy, you can complete a Specialised Nutrition Certification, and benefit from your new expertise.

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Green tea: Elixir in Disguise

Bronwen — Thu, 14 Jun 2018 00:00:00 +0000

Tea. The stuff your aunty says will cure anything, from the Monday blues, to a bad case of the flu. Well, she’s right, as long as she’s talking about green tea. Green tea is one of the least processed forms of tea available. This means that the good chemicals that are naturally present in the tea leaves aren’t removed in a factory.

Green tea is something of an acquired taste, but you can always consume it as an iced tea (flavoured with a small squeeze of lemon and a drop of honey, for example), to make it more flavourful and refreshing. And seeing as it has an impressive list of benefits, you really can’t afford NOT to include it in your daily diet.

Benefits of drinking green tea

1. It boasts anti-inflammatory and antioxidant properties

Green tea is rich in polyphenols – an antioxidant micronutrient. In fact, green tea is widely regarded as the tea with the highest concentration of polyphenols. These act as antioxidants and anti-inflammatories in the body; they actively reduce ageing in the body, by keeping harmful free radicals in check. And, as we’ll explain in a minute, there is evidence that they are powerful anti-carcinogenics and heart health boosters.

2. It’s anti-carcinogenic

In lab tests, green tea appears to reduce the growth and development of cancer cells. Enough said – drink up!

3. It squashes cardiovascular diseases

It’s probably those polyphenols again… Green tea drinkers are found to be far less likely to suffer from cardiovascular disease. In fact, they’re also less likely to suffer from high cholesterol.

4. It’s a brain booster

Green tea contains caffeine. This stimulant is renowned for its role in the healthy function of the nervous system. It also prevents the onset of conditions like Alzheimers and Parkinson’s Disease. The catechins in green tea, likewise, lower the risk of these diseases.

Plus, green tea contains L-theanine, an amino acid that makes you feel good. So it’s recommended as mood uplifter – a natural one! What’s more, the L-theanine is shown to improve brain function, helping the different parts of the brain to work together.
Oh, and did you know that green tea will prevent strokes, too?

5. It kills bacteria

The catechins we mentioned a moment ago are also powerful anti-bacterial, so if your immune system is low, drink lots of green tea.

6. It prevents arthritis

The anti-inflammatory property of green tea is such that it prevents arthritis, keeping joints healthy.

Nutrition is arguably the most powerful component in the pursuit of good health and longevity. Understanding what to eat and drink to become the best version of you, is essential.

Contact Trifocus Fitness Academy

Is there an expert nutritionist inside you, waiting to be given the chance to change the world, one person at a time? Sign up for a Specialised Certification in Nutrition, from Trifocus Fitness Academy, today!

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Dangers of Eating Too Much Fruit

Bronwen — Mon, 04 Jun 2018 00:00:00 +0000

We grow up being told to eat a lot of fruit. That the vitamins and minerals in fruit are powerful. And certainly, they are. But is it a good idea to turn into a fruitarian (someone who lives off nothing but fruit?) No. In fact, you should avoid eating too much fruit each day since this is dangerous. Take a look.

Why eating too much fruit can be dangerous

Fruit is high in fructose

Fruit contains fructose – a natural sugar. And while fructose is better for you than a refined sugar, like the sugar you stir into a cup of coffee, it’s still a sugar. Diabetes UK states that those who are overweight are more likely to develop type 2 diabetes. Eating too much sugar, even from fruit, can cause excessive weight gain and could thus promote the onset of this disease. So you should limit how much sugar you consume if you really want to be healthy.

Four smart tips for eating fruit

Be aware of the glycaemic index of different types of fruit so you can make more informed choices about which fruit you eat each day. Bananas and grapes, for example, have a high glycaemic index, so you may want to eat these less frequently than say, an apple (low glycaemic index). This is especially important if you’re pre-diabetic (or diabetic) or are on a low-carb diet.
Be aware of the size of the fruit you eat, or the size of the portion of fruit you eat. Instead of eating a whole spanspek, slice off a wedge and eat it. Experts agree that you should have a maximum of two servings of fresh fruit a day. And a serving is about a handful size.
Avoid fruit juices, canned fruit in syrup and dried fruit. These all have a lot of sugar in them, but lack the fibre (and/or other nutrients) that would otherwise balance out the negative effect of all the fructose in the fruit. And in the case of fruit juice, extra sugar is often added to make it taste better.
See your fruit as a dessert and eat it in moderation, rather than seeing it as a meal. This is a good way not to eat too much fruit as we know not to eat dessert very often.

Some more fruit facts:

The fruit your grandparents ate (and their grandparents) had less sugar in it, and more nutrients. That’s because commercial farming has made fruit bigger and sweeter to make it more appealing. What’s more, these fruit are picked before they’re ripe to allow for shipping so the fruit doesn’t have all the nutrients in it that it should have.
Commercial farming uses a lot of chemicals and pesticides to keep the bugs and the birds away during the farming process. These are also bad for you. Make sure you always wash your fruit before you eat it and, where possible, look for pesticide-free or organic produce.

Contact Trifocus Fitness Academy

If nourishment means more to you than just a meal, and you want to help others find their best selves through nutrition, consider a career as a nutritionist. Trifocus Fitness Academy offers you a Specialised Nutrition Certification that will give you all the tools you need! Find out more here.

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Zero Calorie Foods For Losing Weight

Bronwen — Wed, 23 May 2018 00:00:00 +0000

Losing weight through a strict diet and still getting enjoyment from the food you eat are two concepts that rarely go well together. However, for those who have discovered zero-calorie foods have discovered a way to shed weight, and keep it off, without having to sacrifice on the enjoyment that good food brings to life.

So, to help you take advantage of this fairly simple dieting tip, here is a little bit more about zero-calorie foods that will help you stick to your diet without suffering the misery of bland eating and starvation.

What are Zero-Calorie Foods?

Technically, there is no such thing as ‘zero-calorie’ foods. Everything we eat, no matter how healthy, contains a certain amount of energy. However, there are those foods that are so low on the glycaemic index that they actually require more energy to digest than they give you.These are called ‘negative-calorie’ foods since – to make up for the calorie loss – your body burns through stored fat for its energy source.

According to Dr. Neal Barnard, author of Foods That Cause You to Lose Weight: The Negative Calorie Effect:

“Not every food is created equally and not every calorie is burned equally in your body. There are a variety of foods that create a negative-calorie effect, which improves your metabolism and helps you lose weight effectively. These foods are usually plant-derived foods that are high in water content and rich in fiber: grains, legumes, vegetables, and fruits, except for fatty fruits like avocados and olives. Since your body takes a longer time to burn off fibrous foods, your metabolism continues to stay revved up, giving you a jumpstart to your weight loss.”

Negative-Calorie Vegetables

Because of their high fibre content, ‘negative calorie’ vegetables keep you feeling satisfied for longer. This drastically reduces the chances of binging. This makes negative-calorie vegetables perfect for daytime meals, light snacks and early dinners.

For significant weight-loss, you would need to consume around a kilogram of them daily. This can take the enjoyment out it!

Here are a few examples of negative-calorie vegetables:

Asparagus,
Beetroot,
Broccoli,
Cabbage,
Carrots,
Kale,
Leeks,
Gem Squash,
Tomatoes, and
Baby marrows.

Negative-Calorie Fruit

Negative-calorie fruit is great for cleansing your liver, stabilising blood sugar, burning fat as well as promoting healthy hair, skin and nails.

Although they are low in terms of calorie count, they still contain plenty of vitamins and minerals. This makes them perfect for pairing with a rigid workout schedule. Because they are generally sweet, they are also ideal for breakfasts, snacks and deserts.

Here are some examples of negative-calorie fruits:

Apples,
Cantaloupe,
Cranberries,
Grapefruits,
Lemons and limes,
Mangoes,
Oranges,
Strawberries, and
Watermelon.

Herbs and Spices

Zero-calorie herbs and spices provide your body with anti-oxidants and trace elements. They also do a lot to lower cholesterol, promote mental health, stabilise blood sugar and moods, and improved digestion.

They are also wonderful for sprucing up meals and adding flavour to your diet to make food enjoyable without making it unhealthy for you.

Here are a few examples of negative-calorie herbs and spices you can use in your cooking:

Anise,
Cayenne,
Chilli peppers,
Cinnamon,
Cloves,
Dill,
Flax seeds,
Garlic,
Ginger,
Parsley,
Onions, and
Mustard seeds.

Contact Trifocus Fitness Academy

If you would like to learn more by enrolling in specialised nutrition courses that will allow you to enrich your life and those of others, visit the Trifocus Fitness Academy website today or contact us for more details.

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The 8 Nutrition Rules to Live By

Bronwen — Fri, 09 Mar 2018 00:00:00 +0000

For any head sports coach at a top level, one of the most key components to holistic player development is to provide nutrition education to the players/athletes. Years of research and study have proved that proper nutrition will lead to better performance. Many top-level sports teams will employ the skills of a qualified nutritionist with a fitness certification to ensure their players are eating right which in turn, will ensure that they are performing at their optimal level.

Yes, these are elite athletes and they are assisted by sports coaches, nutritionists and all kinds of other fitness professionals but does that mean that a ‘normal person’ cannot practice proper nutrition? Absolutely not!

Here are eight nutrition rules that you need to live by

1. Come back to earth

Only choose those foods that are the least processed – such as fruit, vegetables, wholegrains and complex carbohydrates – that are high in fiber. Brigid McKevith – registered dietitian and public health nutritionist of Cereal Partners Worldwide (CPW) – helps out with what a ‘whole grain’ is:

“A grain is considered whole when all three parts of the kernel – the bran, germ and endosperm – are present. Together they provide a whole pack of nutrients.”

2. Eat a rainbow often

Eat either fruits or vegetables with each meal. Choose different colours so that you get as many nutrients as possible.

3. The less legs the better

Include a lean protein with each meal.

4. Eat healthy fats

Healthy fats – such as olive oil, natural nut butters, nuts, seeds, fish and avocado – are a must in your diet.

5. Eat breakfast everyday

If you eat breakfast within 30 minutes of waking up, it jump starts your metabolism and gives you the necessary energy to get your day going.

6. Three for three

Eat smaller portions of food, spread out throughout the day. You should be eating between four and six meals a day. And these meals should consist of protein, carbohydrates and fat. This keeps your body optimally fueled.

7. Stay hydrated

Dehydration will lead to a decrease in performance. You need to drink at least two liters of calorie- free beverages such as water or green tea per day.

8. Don’t waste your workout

You need a post-workout recovery shake that will provide all your muscles with everything they need.

Each meal or snack presents an opportunity to fuel your body optimally. Choose foods that are good for you 80% of the time but you can also eat things that you enjoy, 20% of the time. This gives you somewhat of a balance between the two.

Contact Trifocus Fitness Academy

If you are looking at becoming a nutritionist, study a Specialised Nutrition Course at Trifocus Fitness Academy. It is here where you will learn how to be a top nutritionist for almost any field.

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What is the Correct Way for a Nutritionist to give Advice?

Bronwen — Wed, 31 Jan 2018 00:00:00 +0000

A nutritionist holds a lot of power in their hands. If they tell their clients to eat the wrong food the damage to that client’s body will be very severe. That is why it is always very important for a nutritionist to give sound nutritional advice and encourage good eating habits. So what is the best way for a nutritionist to give advice?

How Nutritionists should advise clients

A Nutritionist Must Always Take a Sound History

When a client comes to you, as a nutritionist, before you tell them what to eat and not to eat, the first thing that you’ve got to do is to take their history.

The optimal way to go about taking a proper nutritional history – say Lisa Hark and Darwin Deen in the study entitled Taking a Nutrition History: A Practical Approach for Family Physicians – is the following:

“Before attempting to improve patients’ dietary habits or offer them nutritional guidance, it is necessary to assess their usual daily food intake.”

Listen, very carefully, to your clients

It is not a nutritionist’s job to condemn a client’s eating habits. Remeber: they’ve come to you for help with their eating so the worst thing that you can do is to chastise them for – for example – eating copious amounts of sweets and sugar per day. If you take the ‘bad cop’ route, chances are very good that they’ll walk out your door never to return.

Remeber that to be successful in their new eating habits, a person’s brain needs to be reconditioned so that when they crave something sweet they turn to fruit rather than a biscuit. This takes time.

Teach them how to read food labels – as Trifocus Fitness Academy’s Specialised Nutrition Course (which is one of the best nutrition courses on the market!) teaches you – so that they can make the healthier choices for themselves.

A Nutritionist Should Work in Tandem with a Personal Trainer

Once your client has been on their new eating plan for a while, they’ll reach a plateau in terms of weight-loss. Don’t panic! This is normal. All that needs to happen at this stage is for your client to start working out in order to jumpstart their weight-loss again.

For a newbie to cardio workouts, fitness experts recommend:

“Don’t forget to warm-up and cool-down for every session by doing 5-10 minutes of low intensity cardio (walk, cycle etc). After cooling down, do some stretching
If you have not used a specific piece of cardio equipment before, don’t be afraid to ask a staff member to show you how to safely use the machine. That’s what they’re there for.”

Contact Trifocus Fitness Academy

For those wanting to start out in the wellness industry, Trifocus Fitness Academy‘s Specialized Nutrition course will give you a solid foundation to build your knowledge on Nutrition.

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Turn Bad Eating Habits into Healthy Ones with Ease

Bronwen — Tue, 05 Sep 2017 00:00:00 +0000

Often enough, life can seem to resemble a constant struggle with the relationships we form with our vices. Whether we enjoy eating, lazing around, smoking or drinking, each and every one of us has a certain number of guilty pleasures that we indulge in from time to time. Some of them are enjoyed a little more regularly than others… For this reason, people are often looking for ways to better themselves by keeping their bad eating habits in check. If you know exactly what we’re talking about, then these tips from nutrition courses in South Africa are guaranteed to help you turn those bad eating habits around and make them work for you.

Find out what’s triggering your eating habits

Each one of your habits is the result of a certain trigger. A cup of coffee might be the best time to enjoy a cigarette. Chocolate cake fixes a bad day. There’s nothing quite like a beer to wind down after a long day at work. These are but a few examples of things that could be triggering your vices. Identifying these trigger situations can be a little difficult (especially in those deeply entrenched habits). However, there is no way around these if you don’t know what is causing the urge to partake in these.

Find something healthy to replace it with

If you’re drinking too much coffee, try drinking more water instead. If you’re a smoker, replace a few of your cigarettes with cinnamon sticks or breathing exercises. Kick the urge to lie around all day by taking a walk or a jog. If you tend to sleep in too often then move your alarm and be sure to turn lights on in the morning. The point is that there is always a way to counteract your bad habits with good ones, although you may need to be a little creative from time to time!

Focus on consistency

Breaking bad habits requires you to unlearn them. This takes time, discipline and dedication. Especially in the beginning few months, it is essential to be consistent with replacing and avoiding your bad eating habits if you truly want them gone. There is more to it than just working out cravings. For those long-standing habits, you will actually be working against your brain’s wiring, which will cause some serious cognitive dissonance in severe cases. Cognitive dissonance, says Kendra Cherry – author of Everything Psychology – is:

“The term cognitive dissonance is used to describe the feelings of discomfort that result from holding two conflicting beliefs. When there is an inconsistency between beliefs and behaviors, something must change in order to eliminate or reduce the dissonance.

“According to this theory, people experience tension or discomfort when their beliefs or attitudes do not match their behaviors. People tend to seek consistency in their beliefs and perceptions. When there is a discrepancy between beliefs or behaviors, something must change in order to eliminate or reduce the dissonance.”

But stick with it and be strong, and you’ll make it to the change.

Focus on the light at the end of the tunnel

Your vices, whatever form they come in, will have you craving after them. This especially during those times where you are used to engaging in bad eating habits. The cravings come fast, strong and frequently. You need to outlast them. Stay positive and strong, and wait for each craving to pass. It also helps to know that the day will come when they will not be as prominently on your mind as they are now.

Find out more about nutrition courses at Trifocus Fitness Academy

For more information, advice, news and blogs that can benefit you, your lifestyle and health, or for more information on enrolling in fitness and nutrition courses in South Africa, be sure to visit the Trifocus Fitness Academy website today.

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What Is The Difference Between Acidic And Alkaline Food?

Bronwen — Mon, 31 Jul 2017 00:00:00 +0000

It is no secret that the food we eat affects our health and bodies directly. This means we need to ensure that we only consume healthy, nutritious food that helps us promote – and not harm – our health. The food and drinks we consume fall into two categories: acidic and alkaline food. Whether a type of food or drink is acidic, neutral or alkaline depends on the pH value of that particular substance. A pH of 0 indicates acidity. A pH of 7 is neutral, and a pH of 14 indicates alkalinity.

Acidic vs Alkaline food

Different Parts Of Our Bodies Are Either Acidic Or Alkaline

For instance, your stomach needs to be acidic in order to process and break down food for absorption. This means that this bodily organ is therefore usually at a pH level of 3.5. However, warns Julia Webb Kelley in an article entitled Acid Vs. Alkaline in the Body, a over-supply of acidity in the body can be extremely harmful:

“Imbalance and disease can set in when the body is daily dealing with too many acid-forming foods and too much stress … Acidic foods … usually have a low pH level – 4.6 or lower. Foods like grains, sugar, dairy products, fish, processed food, fresh meat and processed meat, sodas and sweetened beverages, high-protein and supplements are low pH, or acidic. If you have problems with acidity, you need to try and cut out these foods from your diet or reduce your intake. Citrus fruits are also high in acidity.

Ideally, your blood pH should be between 7.35 and 7.45. This is more alkaline. Whereas the stomach is quite acidic, the small intestine is an alkaline environment with a pH of 7.4.

The Average Person’s Diet Is Made Up Of A Variety Of Acidic And Alkaline Food

In acidic foods, the nutrients cause more ammonium to be produced in your kidneys. Research has shown that a highly acidic diet could cause bone loss, listlessness, depression, headaches, acne, dry skin, mood swings, poor digestion, brittle nails and hair, and sensitive gums. If you have too much acid in you, the free radicals in your body increase, which decreases your cellular energy.

Alkaline foods usually have a high pH level. These foods have a level of anything above 7. Foods like soy, fresh vegetables and potatoes, most fruits, herbs and spices, beans and lentils, whole grains, herbal teas and fats like olive oil, avocados, nuts and seeds are all alkaline and should be more present in your diet. Substances in alkaline foods cause more bicarbonate to be produced your body’s organs.

For a summary of acidic and alkaline foods, watch this video.

Health Benefits 101

There are many health benefits to including alkaline-rich foods in your diet, including:

Improving your memory and alertness,
Protecting bone density and muscle mass,
Lowering your risk of hypertension and stroke,
Decreasing levels of chronic pain and inflammation,
Boosting vitamin absorption and – in particular – preventing magnesium deficiency,
Assisting to improve immune functioning and cancer prevention, and
Helps you maintain a healthy weight

Should You Eat More Alkaline?

Owing to the ease of overdosing on acidic food, and reaping the negative effects of this, many people have opted to go for an alkaline diet. Dr. Edward Group – DC, NP, DACBN, DCBCN, DABFM – unpacks this choice:

“To determine if a diet “works,” it’s important to establish the specific goals and indicators of success. Is it an attempt to lose weight? Feel more energetic? Build muscle? From a purely nutritional standpoint, the alkaline diet is strong. It centers heavily around fruits and vegetables, rather than meat and grains. Researchers suggest the absence of plant foods, excessive consumption of meat, saturated fat, simple sugars, and starchy foods contributes to many common health problems. Any diet that includes more health-promoting foods will better support your health than a diet that doesn’t. However, eating healthy, natural foods, may not change your internal acid levels, which is the entire point of the alkaline diet.”

Contact Trifocus Fitness Academy

Acidic and alkaline food make up the average person’s diet in differing quantities. By educating yourself, you will be able to make better choices which will affect your health positively. If you are unsure of which foods you should be incorporating into your diet, you should consider a nutrition course or approaching someone like a nutritionist to help you put together a diet that will help you live happier and healthier. If you’re considering going the route of a course, Trifocus Fitness Academy‘s Specialised Nutrition Course will teach you more about the difference between acidic and alkaline food as well as everything else you need to know about nutrition.

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Why You Should Worry About Protein

Bronwen — Tue, 16 May 2017 00:00:00 +0000

Protein – which is made up of amino acids – is the essential building block of muscles. When you exercise, your muscles tear microscopically. As they repair themselves, you visibly see your muscles developing. This nutrient helps this process, which is why so many people who are interested in changing the way their body looks consume a lot of it and/or supplement with whey. So which method is a ‘better’ source? Adding more protein to your diet – in the form of (for example) eggs and lean chicken breasts – or taking whey? What should you – as a personal trainer – be advising your clients?

Sources of Protein Compared

There are various sources that can be found naturally in food. Meat, poultry, and fish are great. For example, 100g of lean chicken breasts provides 33g while around 100g of salmon contains 20g.

Fatty meats – such as sausages – score quite high on the protein scale but also on the saturated fat counter. A serving of 100g of ribs contains 23g of protein but – at the same time – 11g of saturated fat, the bad kind which clogs up your arteries and causes heart disease.

For non-meat eaters, eggs and legumes are excellent sources of protein. One hundred grams of boiled eggs contains 13g of protein while legumes – such as chickpeas – contains 19g for every 100g.

Why Whey Protein?

Whey is used by many bodybuilders and weightlifters to supplement their intake of this nutrient so increasing the rate at which their muscles develop. It is also extremely popular as it’s freely available – from most health shops and pharmacies – and is available in great-tasting flavours.

As this is a by-product of milk, it is not suggested for people who are lactose intolerant. (In this circumstance, other types – such as soy or pea – are better to take.)

As a personal trainer, your clients will come to you asking for advice on the best way to accelerate their training routines. They need to ensure that what they’re eating compliments what they’re trying to do in the gym. This means that a solid knowledge of nutrition is essential. Sign up for a Personal Training and Nutrition Certification from Trifocus Fitness Academy and become a personal trainer/nutrition specialist.

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The Benefits of Sound Nutrition Principles

Bronwen — Sat, 01 Apr 2017 00:00:00 +0000

Picture this. It’s the beginning of spring and you decide that you’re going start going to gym regularly so that you can get that bikini body by the time you hit the beach at the end of the year. When you join the gym, they have a special at the biokineticist on site so you decide to take up the offer. She weighs you in – and your weight has doubled over the winter break. So what do you do? Do you sit crumpled up in a heap and reach for the nearest bag of crisps or do you decide to do something about it and adopt sound nutrition principles?

Nutrition Principles and the Gym go Hand in Hand

It’s not enough just to go to the gym in order to lose weight. If you do this, you’ll need to do about 300 minutes of exercise a week where your heart rate is elevated. Unless you’re a professional athlete, this isn’t feasible as we all have quite pressing demands on our time.

This means that in conjunction with a regulated exercise routine, you’ll need to adopt sound nutrition prnciples that you can apply to your diet.

Sound Nutrition Principles Don’t Mean Starvation

Going on a diet doesn’t mean that you need to cut out everything that you enjoy eating and drinking. Rather choose healthier alternatives or cut down on your portion sizes. So instead of eating a potato, for example, which is smothered in sour cream and chives rather opt for a sweet potato that is lightly grilled in grapeseed oil.

One thing’s for certain: if you cut everything out you’ll definitely lose weight but if you stray for a minute you’ll go overboard and indulge in everything that you were denied. You’ll also find it more difficult to get back on track because you’ll think of yourself as a failure and ‘incapable’ of sticking to a healthy eating plan. Don’t be hard on yourself. We all slip up here are there. What’s important is that you get back on the wagon!

What are Sound Nutrition Principles?

In order to be able to say that you adopt sound nutrition principles you need to eat a variety of foods on a daily basis that are drawn from each of the five food groups.

The Australian Guide to Healthy Eating says that there are five food groups:

“Foods are grouped together because they provide similar amounts of the key nutrients of that food group. For example, the key nutrients of the milk, yogurt, cheese and alternatives food group include calcium and protein, while the fruit group is a good source of vitamins, especially vitamin C.”

Trifocus Fitness Academy’s Specialised Nutrition Course – which is a top-rated nutrition course on the market – will introduce you to the basics of sound nutrition principles, including:

Design a nutritional plan for clients.
Learn how to read and interpret food labels.
Tell the difference between ‘low GI’ and ‘high GI foods’.

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Nine reasons why you should be supplementing with creatine

Bronwen — Wed, 30 Nov 2016 00:00:00 +0000

For most of us, the supplements lining the shelves of our local gym shop are intimidating. They promise to make us leaner, faster, harder and stronger… And it seems there are dozens upon dozens of supplements available. All you need to know is that there’s one supplement in there that you SHOULD be taking if you work out at all. It’s called creatine monohydrate. And contrary to popular myth, it doesn’t destroy your kidneys, your liver or your heart.

But it has been proven – scientifically – to deliver on its promise. Quite remarkably, too!

1. Your body produces it, naturally

Your body makes and stores it. And you also get it from food- primarily meat and animal products (i.e. cheese, milk, eggs). It’s made up of three amino acids, namely glycine, methionine and arginine.

Your muscles store creatine for use when you engage in physical activity. The thing is, if you’re doing something that’s physically strenuous, your stores will be depleted, resulting in that feeling of fatigue.
By supplementing with creatine, you make sure that your body’s stores are saturated, with plenty to spare.

2. It gives your muscles energy faster than glucose does

Creatine monohydrate increases the amount of creatine phosphate in your body. This molecule is like the dynamite of energy sources:

It gives your muscles – specifically the fast-twitch fibres in the muscle – energy faster than glucose does.
And this makes it easier for you to perform short, intense workouts without tiring. Which, in turn, strengthens the muscle fibres, allowing you to run faster, lift more weight or perform more reps.

3. So you gain more muscle mass

Because creatine allows you to handle a bigger workload at the gym (be it running faster, lifting more, etc), you build more muscle mass.

It is also responsible for an increase in the amount of water inside your muscles cells. This water exerts a pressure force on the membranes of your muscle cells. And this is what makes your muscle cells grow through a process called protein synthesis.

What’s more, creatine kicks your muscular stem cells into action. And this also results in muscle growth and repair too.

4. A spoonful of sugar helps it go down

No, you didn’t read it wrong… Most creatine supplements come in powder form, for you to mix into a drink. We suggest you mix it with a sugary drink since the resulting insulin spike is what helps the muscles take up more creatine.

5. It helps your muscles recover better (and your bones stay strong)

Tests have found that creatine reduces the damage and inflammation that’s inevitable in muscle cells after strenuous physical activity.

Plus, it’s found to strengthen the bones, preventing conditions like osteoporosis, and bone regeneration. So if you’ve suffered a bone fracture, supplementing with creatine may well help you heal quicker and better.

6. It boosts neurological performance too

Researchers have found the Creatine also benefits brain function, improving memory and response time, for example. It also helps the part of the brain that handles problem-solving.

7. It kicks diabetes down

Creatine improves glucose tolerance, which in turn, combats diabetes.

8. Creatine slows the ageing of muscles

As we grow older, our muscle fibres age and slowly degenerate too. Creatine, because of its action in enhancing the performance of these fibres, helps to slow this natural ageing process. Which means you keep more healthy muscle for longer.

9. It does all of this – ONLY if you do the work

Let’s be clear: There are no short-cuts to a lean, muscular, strong, fit body. If you think that by taking creatine, you’ll reap the benefits while you sit on the couch munching snacks, you’re wrong.

To see the benefits, you still need to work out regularly, eat nutritious food and get enough rest.

If you’ve been preaching the benefits of creatine to your friends, your granny and the dude who sits next to you at work, maybe your calling is a career as a personal trainer? Check out the Comprehensive Personal Training Certification from Trifocus Fitness Academy today!

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Bigorexia: Why we should take it seriously

Bronwen — Tue, 18 Oct 2016 00:00:00 +0000

We’ve all heard of anorexia nervosa – the eating disorder characterised by obsessive and serious restrictions on food, fear of gaining weight and a total fixation with an impossibly thin physique.
But did you know there’s a similar condition, called bigorexia?

Since it’s claiming an ever-growing number of victims – predominantly male – it’s important to understand that it’s not just a label we can stick onto those guys who seem to spend more time lifting weights than sleeping or working.

What’s it all about?

Bigorexia is a body image disorder, and the sufferer is obsessed with building muscle and the “perfect” body shape. It’s often called “reverse anorexia” or “megarexia”. And it’s easy to see why:

Where anorexics are obsessed with being thin, bigorexics are obsessed with having big muscles and very low body fat.
Where anorexics fear weight gain, bigorexics fear being small and weak. They spend hours at the gym, trying to achieve their version of perfection.

What are the symptoms?

The symptoms of bigorexia go beyond a simple obsession with exercise (and with weight training in particular). Usually, the sufferer:

Is already well muscled, but believes he’s still small and weak – hence the constant driving need to work out more. They will happily over-exert themselves at the gym, and some sufferers have been known to work out with broken bones or torn ligaments. They panic if they miss a workout.
Spends hours – not just minutes – every day thinking about the development of their body (and how far they have to go to get that “perfect physique”).
Checks his appearance in the mirror every hour or two (rather than just once or twice a day).
Constantly compares himself to other men (or herself to other women). And even when they’re comparing themselves against someone with a very similar build, they believe they’re much smaller. This illustrates that the condition is all about body dysmorphia.
Won’t eat a meal out of home, since this doesn’t allow for the extreme control of diet – including individual ingredients and their quantities – that’s essential to the creation of their perfect body.
Will use steroids to build more muscle, sometimes in spite of the side effects (including breast enlargement and impotence, among others).

Who does it affect and how is it caused?

The majority of bigorexics are males. And they’re usually in their late teens. A fair proportion of them are weight lifters (but that’s not to say that all weightlifters are bigorexic).

And the trouble with this is – as with most psychological disorders affecting men – they seldom think they have a problem. So they seldom come forward, asking for help.

As for the ‘how’, there isn’t a single cause for this disorder, and different schools or models of psychology have differing views on the various causes. Some say that it results from a vicious circle of dysfunctional thoughts. Others believe it results when the sufferer is someone with very low self esteem, who was teased about their appearance as a young child, and has now developed a total and exaggerated fixation with a particular body image.

How is it treated?

The sufferer must get the right therapeutic treatment, with a specialist who understands the disorder. They also need to surround themselves with experts who will help them break the cycle of their obsession. This may include a personal trainer who won’t allow them to work out too much and will give them the kind of positive feedback they need. Or a nutritionist who keeps them on a diet that’s healthy.

If you think you could be the kind of personal trainer or nutritionist who helps everyone achieve their best, check out the Personal Training Certification on offer at Trifocus Fitness Academy. Click here to find out more.

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Why water is the most powerful health booster

Bronwen — Fri, 07 Oct 2016 00:00:00 +0000

Go and get a glass of water as the benefits of drinking this liquid are huge! Take a look.

1. Helps maintain the body’s fluid balance

The human body is about 70% water. That’s because every cell in the body is made up of it and a lot of our bodily functions require it as well. If you aren’t drinking enough your body is not going to function correctly.

Dr James Lewis gives us some statistics: “Fat tissue has a lower percentage of water than lean tissue and women tend to have more fat, so the percentage of body weight that is water in the average woman is lower (52 to 55%) than it is in the average man (60%).

“The percentage of body weight that is water is also lower in older people and in obese people. The percentage of body weight that is water is higher (70%) at birth and in early childhood.

“A 150-pound (68-kilogram) man has a little over 10 gallons (41 liters) of water in his body: 6 to 7 gallons (23 to 27 liters) inside the cells, 2 gallons (about 7 liters) in the space around the cells, and slightly less than 1 gallon (4 liters, or about 9% of the total amount of water) in the blood.”

2. Maintains kidney function and digestive health (among others!)

The kidneys are responsible for flushing out toxins and waste. But they use H2O to do this. If you aren’t drinking enough, they can’t get rid of the waste.

Likewise, your bowels use H2O as a lubricant to help move food and waste along. Deprive your bowels of and you’re more likely to suffer from constipation.

Oh, and don’t forget that your skin is another organ that relies on water to remove the toxins and waste that cause pimples. So if you want your skin to look better, drink up.

3. Prevents muscle fatigue and joint injury

When you sweat at the gym, your muscles lose H2O too. Did you know that your muscles actually shrivel up a little without water and sufficient electrolytes? Well, they do. And as you can imagine, when this happens, they don’t work as well as they should. If you want to get the most out of your workouts, make sure you’re giving your muscles enough H2O.

Your joints also need sufficient water for their lubrication. So if you want to avoid joint injuries, make sure you’re getting enough fluid. It’s recommended that you drink a glassbefore your workout, as well as sips of water during the workout (and after).

4. Keeps heart attacks and some cancers at bay

Scientists have found that people who drink too little water are at greater risk of suffering a heart attack, or of developing cancer of the bladder, kidneys or colon. This makes sense if you consider what we told you earlier, about the role of water in the management of waste removal.

5. Helps you get the best out of your food

Certain nutrients and vitamins are absorbed ONLY in H2O. So if you’re not drinking enough , your body can’t absorb all the vitamins it needs – no matter how many vitamin supplements you swallow.

6. Prevents headaches and fatigue

Various studies show evidence that dehydration is directly responsible for fatigue, poor cognitive function and headaches. You’re not going to get through a rough day at the office without H2O.
We all know that good nutrition is critical to our health, especially since our modern lifestyle really squeezes it out of us. If you feel your nutrition isn’t up to scratch, consult an expert nutritionist. Or, even better, sign up for our Specialised Nutrition Certification so you can be your own nutrition guru!

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Why sushi isn’t good for you

Bronwen — Wed, 07 Sep 2016 00:00:00 +0000

Sushi’s healthy, right? It’s good for your nutrition? Wrong! Yes, the fresh fish used is good for you: the tuna and salmon usually used are packed with omegas. However, as a general rule, sushi isn’t a good choice if you’re trying to follow a healthy diet – one that’s focused on low-GI carbohydrates, healthy lean proteins and fats. Here are a few reasons why.

1. Hidden sugar

It doesn’t seem like the usual suspect but sushi rice is laden with sugar, which is a big no-no if you want to improve your nutrition. That’s because it’s soaked in a rice vinegar and sugar solution. What’s more, some of the mayo used carries a lot of sugar too.

2. Carbohydrate overload

The rice used to make sushi is a short-grain white rice. We’re not saying rice is bad for you (it’s a great option if you’re gluten intolerant, for example) but this white rice is the least healthy of the rice types. It has a higher glycaemic index, meaning that it’ll spike your blood sugar and leave you ravenous much more quickly. Since the majority of your average piece of sushi rice (75% in most cases!), you’re getting a lot of carbohydrates with every bite (and relatively low levels of protein and healthy fats). You won’t feel satiated for long.

3. Sodium danger

Both the sushi rice and the soy sauce are very salty. This won’t help bring down your blood pressure…

Make your dinner a little healthier with these tricks:

Change up the rice: Not all sushi restaurants give you the option to swap the white rice for brown rice but if yours does, take advantage. The higher fibre content of brown rice makes it healthier.
Shrink your rice helping: Ask the chef to roll your sushi with half the amount of rice (or take the rice off yourself).
Develop a taste for sashimi: This is the piece of fish without the rice. Sure, it’s not as much fun for your tastebuds but but it’s the healthiest sushi you can order.
Avoid the crab: The fresh salmon and tuna are great protein sources (and high in good fats). So try to eat those types of sushi that incorporate large pieces of fish. Remember that the crab sticks are processed – it’s not good for you!
Stay away from the tempura: This deep-fried batter is a calorie bomb.
Eat (a little) wasabi: Did you know it’s high in antioxidants similar to those found in cruciferous veggies like broccoli?
Vegetarian sushi offers a health boost: The fresh vegetables in the vegetarian options will add a little health to your sushi meal.
Practise portion control: Experts in nutrition say that the average handroll has about a cup of white rice in it. That’s 200 calories in rice alone – and you gobble it up in seconds. So eat sushi the way it was intended – in a moderated portion of about six pieces. If you’re still hungry afterwards, order some steamed veg to fill up.

If good nutrition is your primary pursuit, and you want to help others get the same benefits from it, check out the Specialised Nutrition Certification from Trifocus Fitness Academy. Find out more here.

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