nutritionist articles

Alcohol – Good, Bad, How to limit consumption and effects

This is part three of my alcohol series. If you missed part one or two here they are:
Will alcohol stop you losing weight?
Will alcohol prevent you gaining muscle?
Now let me start this article by saying …
Alcohol is not all bad!
Good points
Improve cholesterol
Moderate alcohol consumption can; raise good (HDL) cholesterol, lower bad (LDL) cholesterol, and reduce your risk of clogged arteries which lead to heart attacks.
Reduced risk of heart disease
Moderate alcohol consumption reduces risk of heart disease. Moderate drinkers have a lower risk of death from heart disease than teetotallers or heavy drinkers. This may be due to increasing HDL cholesterol … Read more

Will alcohol prevent me gaining muscle?

You love a good drinking session but you also love a great workout and building some real muscle.
Can you do both?
If you haven’t read my article ‘Will alcohol stop me losing weight?’ take a look here as this article will predominantly focus on alcohol’s effect on your ability to build muscle.
So let’s get straight into the facts…
Reduced testosterone production
If you want to build muscle one of the first considerations you should have is if you are producing an optimal amount of testosterone.
Unfortunately every time you consume alcohol this key anabolic hormones production plummets.
Studies have shown that consuming 1.5g of alcohol … Read more

Will alcohol stop you losing weight?

There’s a certain comedic stigma attached to drinking and the alcohol culture, especially in the UK.
“Ever notice how some people talk louder when they drink? That’s why alcohol content is listed by volume”
“I’m not an alcoholic, alcoholics go to meetings. I’m a drunk, we go to parties.”
I’m not here to demonise one of the world’s favourite social intoxicants as it has some great benefits like reducing anxiety at social gatherings and has actually been shown to increase longevity.
BUT you’re reading this because you’re interested in losing fat.
Surprise surprise, many studies have shown alcohol intake aids to increased risk of abdominal … Read more

10 ways to make dieting a pleasure

The word ‘dieting’ can conjure up all kinds of negative connotations in people who know they should make a change to improve their health and body shape but already struggle with barriers to getting started like fear of becoming restricted, miserable and frustrated by the regimented eating pattern most people think ‘dieting’ consists of.
Even the word ‘dieting’ itself has become a word that the ‘politically correct police’ would ask us to shy away from in fear that we will damage peoples emotions in some way…..
The fact of the matter is that it doesn’t matter what you call it, the reason … Read more

Frustrated? Stop doing these to burn more fat

Are you struggling to make progress and don’t know what to do to get you moving in the right direction again. Your results will ultimately depend on many factors but here are 4 things you should avoid if you aren’t getting the results you want. Sometimes it takes somebody from the outside to highlight these points to you before you see for yourself these are actually the real issues preventing your progress.
Trust me getting the body you always wanted is definitely possible if you keep a few principles in mind…
Eating Too Much Junk
You may not think you eat much junk, but … Read more

The truth about eggs

Eggs are one of the healthiest foods on the planet FACT!
Did you know we eat 1.2 trillion eggs a year worldwide? The average person eats 173 eggs per year. This popularity is probably due to them being one of the most versatile and affordable sources of protein available, I mean after all you can use eggs in so many ways: Boiled, scrambled, poached, fried, making omelettes, pancakes, in sauces, stir fries, rice, the list is endless.
But here’s 10 things your probably didn’t know about eggs
Brown eggs are better than whites???
Did mum ever tell you that brown eggs are better for … Read more

The problem with online calorie calculators

Read more

5 Low carb breakfast ideas

Everyone wants an alternative at breakfast
Here are some quick and easy recipes that will fill you up and get you energised and set up for the day. One to try every day of the working week.
Eggs & vegetables in coconut oil
Protein 27g Carbs 7g Fat 35g

Ingredients
15g coconut oil, 4 eggs, spinach, frozen vegetable mix (cauliflower, broccoli, green beans) & spices.
1.  melt the coconut oil to a frying pan
2.  Add the chopped vegetables
3.  Add 4 beaten eggs
4.  Add spices or pepper
5.  Stir fry until ready
Peppery Breakfast Steaks over Wilted Spinach
Protein 33.8g Carbs 3g Fat 18.6g

Ingredients
150g skirt steak, 2 Tablespoons hot chili … Read more

3 Things that slow down recovery

Don’t be your own worst enemy
Ensuring you come into the gym ready to train hard with nothing holding you back, whether it be muscle soreness or poor energy levels should be something all trainees strive for to ensure they are on the path to success.
If you can’t create the right environment for yourself to properly recover then it will become detrimental to your progress, if you get any at all. Here are 3 things which I consistently see and are extremely important for you to avoid to ensure you get adequate recovery.
Poor Sleep Patterns
Getting enough sleep is seriously under-rated.  It … Read more