Fitness & Health Tips For 2016

Here's a recent article I wrote for The Evening Chronicle............

Stacey from Newcastle, retired from the track due to injury and is now a fully qualified sports therapist, personal trainer, nutritionist and health advisor.

In her new role she advises people on how to get fit and shift any unwanted weight.

She said: “Health and fitness advice in the past has always tended to be about going to extremes. Cutting out whole food groups, fasted cardio, not eating carbs after 6pm, and downing protein shakes after a session.

“Being fit and healthy is easy, can be fun and you don’t have to take it too seriously, you don’t have to stick to the rules which have been set before, find your own way of doing things”.

Here she gives you her top tips for a healthy 2016.

1. Don’t jump on the Fad diet bandwagon. Think that starving yourself will be a quick fire way of losing those Christmas pounds? Wrong! Fad diets such as 5:2, Atkins, low calorie, meal delivery services and points counting are only short term fixes and thats all they’ll ever be.

You need a normal human diet which your body and training can thrive on. Eat real natural foods and stay away from the packets... think vegetables, meat, grains, fish, seafood, eggs, fruit, nuts, seeds.

2. Enjoy your training! Think that being healthy and increasing your fitness levels should be a hard, miserable, painful slog? Thats the quickest way to put anyone off! Find the enjoyment level of exercise, remind yourself of how you will feel afterwards, endorphins released will give you a euphoric feeling and exercise is also recommend for people that might be suffering from the new year blues... exercise is a natural mood lifter and also gives you time out of the rat race.

3. Take it steady. Don’t be tempted into going to the gym everyday for three weeks, then find you’ve sickened yourself and can’t face going there anymore. Chose to exercise 3/4 times a week, then build it up after that.

4. Drink more water. Your body needs water to function and fills you up, so instead of reaching for snacks when you feel peckish, have a glass of water instead. Sometimes your body mistakes hunger for dehydration.

5. Drink less alcohol. Sorry to be the bearer of bad news, a couple of glasses of wine can set you back 400kcal and will require a 40mins run to burn it off. Cutting your alcohol intake is one of the quickest ways to lose those pesky pounds.

6. Try something new. If your stuck in a rut and bored of training then mix it up. Try circuit training, interval/hill running, a new fitness class, a new running route or join a new club.

7. Nail your warm up and cool down. Another thing that will get in your way of your fitness journey in 2016 is injuries. Make sure you are thoroughly warmed up before exercise and don’t jump straight in the car after your session. A normal warm up I prescribe to people is 5-10mins of jogging followed by dynamic stretches, these are exercises that are performed with movement such as high knee drills, hip circles, lunges and leg swings.

For a cool down a few light static stretches are needed, but studies show that stretching is best performed a few hours later. So when you are sitting in front of the TV focus on large muscle group stretches such as hamstrings, quads, glutes and calves. A lack of... or a reduction in flexibility is one of the main causes of injuries, so its important!

8. Make a list of all your personal barriers. This is the best way to make sure you stay on track of your health and fitness goals. Write down everything that will possibly get in your way or things that you may be tempted to use as an excuse. Examples such as work, stress, tiredness, family, celebrations, lack of motivation and bad weather conditions are frequently used... especially in January.

You need to be aware of what may get in your way and you need to have a plan in place for when these situations may happen. Sounds a little bit drastic, but it works!

9. Set short term and long term goals. One of the most off putting things for my clients is that they soley focus on their long term plan, i.e. losing 40 pounds. Now if you have a big goal like that, it may seem impossible and out of reach in the short term. This is when achievable short term goals are better put in place. Focus on losing your first 5 pounds, then move your goals and after you’ve achieved that... and so on.

10. If you have a cheat meal, day or even a week then don’t fret. Forgive yourself and simply move on. Theres nothing you can do to take back the pizza, beer, brownie, ice cream binge so don’t beat yourself up about it. Move on, learn from it and get back in the gym asap... simple but true!

Healthy Homemade Tricolour Beetroot Crisps

One of my recent blog posts discussed why we should be eating with the seasons and which Autumn/Winter foods have now come into season... you can read it here if you missed it.

Now one of the foods which comes into season is the beautiful beetroot. Beetroot is packed full of health and it also fab for sports performance too.

Recent studies show that beetroot is a little bit of a wonder food! It's rich in folate, manganese, thiamine, riboflavin, selenium, copper, zinc, potassium, iron, phosphorus, magnesium, betaine, choline, Vitamin; A, B6, C, K plus pantothenic acid and nitrate.

Studies in the consumption of beetroot shows improvement of muscle oxygenation during exercise, it lowers blood pressure, fights inflammation, it contains anti-cancer properties, increases white blood cell production and shows it can increase heart health. 

Now I've been on the hunt for different types of beetroot...how beautiful does the candy stripe look?


We had these on Sunday night, I also made Kale Crisps, Black Pepper&Sea Salt Roasted Pumpkin Seeds, Hummus and Salsa.


 A standard Sunday night with the X Factor on calls for nibbles! 

Beetroot Crisps

• 6 Beetroot Bulbs (2 red, 2 candy stripe,2 golden) 
• Himalayan Salt 1 teaspoon
• Black Pepper
• Rosemary- Dried.
• Apple Cider Vinegar, 3 tablespoons
• Olive Oil, 2 tablespoons 
• Paprika

Method

Wash and scrub the beetroot removing any dirt and stringy bits. Thinly slice and place in a bowl with the  olive oil, apple cider vinegar and salt. Leave for 10mins, occasionally turning them so they are all coated. 

Place the beetroot flat out on a tray and sprinkle over black pepper, paprika, and rosemary and little more salt. Bake at 140 for 60mins. If you want crisper crips then lower the temperature to about 100 and leave for another 2 hours. I still like mine to have a little softness in the middle as I feel like I'm getting more nutrients from them... so I take them out after 45mins.

Stace x

DietBet - The company that will pay you to lose weight. The Pros and Cons

DietBet is an online American Company designed to increase your willpower...with money. In order to lose weight these days people seem to not have enough willpower to stay slim and away from the Krispy Kreme's on their own...but give them money for it...Yes! With the UK set to start doing the same I thought I would share my thoughts on the scheme.

DietBet involves a group of people setting up either a 4 week or 6 month challenge to see who can lose a certain percentage of body weight. In the 4 week challenge there is a 4% loss target and in the 6 months challenge a 10% loss in body weight is the target.

New bets start everyday, the more people who enter a challenge there's a higher chance of making more money. Every participant puts in a set amount then anyone who completes the challenge gets a split of the pot and anyone who doesn't...time to cough up.

First of all... The problems with this system.

1. This could potentially lead to dangerous weight loss methods, starvation and eating disorders.
2. Every persons biological makeup is different, some may naturally lose body fat quicker then others. People who are quite large can lose 4% body weight a lot easier then if your only carrying a couple of extra pounds.
3. This challenge is very short and doesn't aim for long term health (probably would want you to put on weight and join another challenge again).
4. Only digital scales allowed and they can be very inconsistent. 
5. Success is only measured with weight loss. If you are doing a range of different training methods including weight training, you weight is more then likely going to go up. Health and fitness success is not only measured with what the scales say.
6. A quick weight loss could potentially mean you have lost muscle mass not body fat.
7. Water fasting could replicate these results, boxers do this for weigh ins. 
8. Cheating would be easy! Just stick a weight in your pants and hey presto you've made your 4% weight loss in 1 minute. 

The only positive I can think of is that it may give you the initial willpower and motivation to lose weight. If your health, your expanding waist line, the fact you nearly keel over after walking up the stairs or you cannot play with the kids anymore isn't enough for you to take responsibility of your health and lose weight then when in doubt the Americans are here to save you... by gambling with your health.

Stace x

HIIT It Or Quit It?

Now unless you've been living under a rock recently everyone has heard of High Intensity Interval Training, which is now classed as one of the best training methods for fat loss and increasing fitness levels. But is it for everyone? HIIT requires 100% MAX effort over a short period of time interspaced with recovery periods. Many people assume they are performing HIIT when they are not... interval training is different to HIIT! Interval training can vary but mostly consists of low effort mixed with high effort, intensity can be varied throughout whereas HIIT is low/no effort i.e rest with MAX effort. If you do it correctly there's no way you should be able to do more then 30mins.

Being a Sports Therapist I've seen many people injured through over training, doing things they shouldn't be allowed and pushing themselves too much. And HIIT can be a cause of this.

So lets start off firstly with when NOT to perform HIIT training.

1. If you are a beginner or your level of fitness is low then I wouldn't recommend HIIT but to perform Interval Training instead. This will be just as good and will bring your fitness levels up fast. Try a Fartlek session instead (yes that really is a word, its Swedish for Speed Play). Do a 30 minute run but mix the pace up throughout, for example - 1 Min Medium Pace, 30 Sec Sprint, 90 Sec Jog X 10 Rounds. 
2. If you have joint problems/prone to injuries. HIIT is very high impact, it can include lots of jumping and plyometric type exercises. So if you have any injuries or have a reoccurring injury it's best to stay away from these types of exercises. There is an alternative though! You can perform HIIT on Rowers/Bikes/Steppers so if you really want to give it a try, go with something NON impact.
3. If you can't perform the basic movements. Anyone who can't do the basic movements in the first place shouldn't do it. If you can't squat technically right, have bad posture, or technically haven't grasped the movements at all then you probably shouldn't do it. Performing these movements at high intensity can-AND WILL result in injuries. Get the technique right first. Remember though there's lots of alternatives. If you can't do a body weight HIIT session then aim for a HIIT session running/cycling/rowing instead.
4. If your on a crazy FAD diet like juicing/low calorie/no carb. You will need lots of energy for this, performing HIIT when you haven't consumed a carb in 4 weeks will probably end in disaster. Eat correctly and fuel up to burn fat!
5. You take a long time to recover from training. If you know you take days to recover from training then I'd say HIIT probably isn't for you....at the moment. Thats not to say in the future you won't be able to. But for now focusing on your basic fitness and improving them through other methods will be a more intelligent way of doing things.

Ok now that the negatives are over - Benefits of HIIT

1. Time efficient - You can complete one session in 30mins. No need for those excuses now, everyone has 30 mins in their day to dedicate it to health and fitness. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week. 
2.  It Increases your metabolism. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. Plus research has come to light that suggests anaerobic exercise increases resting energy consumption. 
3. The Variety.  You can use your own body weight or perform it on exercise equipment like the stepper, rower, bike, treadmill, boxing, skipping or you can add weights if you want to as well!
4. Health benefits. A study by the ACSM showed improvements with Aerobic and Anaerobic fitness, improved blood pressure, improved cardiovascular health, reduction of body fat with maintenance of muscle mass.
5. Greater EPOC. That's Excess Postexercise Oxygen Consumption to me and you. This is generally about a 2-hour period after exercise when the body is restoring itself to pre-exercise levels, therefore using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
6.  Lose Fat and Keep Muscle. studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH (Human Growth Hormone) encouraging your body to build and preserve lean muscle mass while still getting rid of excess body fat.
7.  Obviously it improves your fitness!  In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. 
8. Psychological Benefits- Are stuck in a rut just running/biking for 40mins at a steady pace whilst telling yourself you can't go any quicker? Pushing your body to the max and telling yourself to push through barriers and to keep going is great for the mind. Stop telling yourself it will be too hard and bite the bullet. Afterwards you will reap the benefits and be proud of yourself for doing it. 

Stace x

Health Benefits of Autumn/Winter Season Foods

So Summer has gone...it never really arrived did it. But Autumn and Winter are definitely here so bring on the jumpers, woolly hats, parkers, dark nights and hot comfort food. Autumn really brings so much delicious food back onto the table which is missed in the summer.

Now the trouble we have these days (without sounding like my late Grandmother) is that the giant supermarkets have changed the way we eat. Most Fruit and Vegetables are available all year round now and you can buy Strawberries in December, Leeks in August, Mangos in February and Tomatoes all year round. But if you were to go with as nature intended this wouldn't be the case. Seasonal Fruit and Vegetables are important to us, whether you're supporting the local farmers, saving the environment due to less air miles, want to increase your diet variety, want better tasting food or you are looking after your health, there are many benefits to sticking to the seasons.

Health wise there are studies that say eating with the seasons is far better for us. Eating the same food over and over again can make the body develop intolerances and allergies, by rotating our diet we will be digesting food we are meant to at that time of the year. There's no need to be eating Sweet Potato, Blueberries, Avocados, Apples and Bananas all year round. Seasonal food also has higher antioxidants and higher nutritional value then when bought and consumed in the non season.

We should be more in-tune with our environment and listen to our cravings. In the Winter I always want warming root vegetable dishes and then in the summer I always crave fresh salads. There is a reason for this as our biological makeup is made this way and in the caveman times long long ago ...this is how we ate!


Here I'll be going to go into our seasonal produce and explain all the health benefits to them as well!


Pumpkin - Nope not that stuff in a Starbucks Pumpkin Spice Latte (which doesn't contain any real Pumpkin by the way). Use it in stews, soups, as an alternative to potato wedges, in puddings and use it has healthy alternative in baking, there's loads of uses for this wonder veg. Check out this Pumpkin Cashew Cream Cake with Chocolate Sauce (all vegan and raw).



Benefits - High in Vitamin A, High In Fibre, Seeds Reduce bad cholesterol, high amounts of beta carotene, high levels of potassium, high in Vitamin C.

Brussel Sprouts - You either like them or not. I hated them until my American friend made me this one night...Try them roasted in the oven with red onion, balsamic vinegar, little honey (not vegan) and pomegranate...a beautiful dish.

Benefits - High in Vitamin C, Fibre, Folate and Antioxidants.


Figs - Im not talking about the dried variety, but a real fig. Absolutely wonderful in Porridge, or grilled in a salad.

Benefits - High In Fibre, Lowers Cholesterol, Prevents Hypertension, High In Calcium.

Not too many though, they are still high in Sugar.

Blackberries - They are ready to pick now! You should see these popping up all over the countryside at the moment. Try them in muffins, cobblers, crumbles, pies, jams, smoothies, in porridge or as a snack! Just try and not cook them too much or spoil them with too much sugar. The natural health properties are destroyed when cooked, so do try to keep them raw in dishes if you can!

Benefits - High Antioxidants (one of the best berries you can have), reduce inflammation.

Butternut Squash - Simply roasted is wonderful. Or try is in soups, risottos, cakes, muffins or in a curry... just like this one from Jamie Oliver.

Benefits - High in B6, Potassium, Fibre, Beta- Carotene, Vitamin C.

Cinnamon - Sprinkled on porridge, hot drinks, and puddings. Or used in Moroccan food (love Moroccan food at the moment). Also try grated apple and cinnamon cooked with your porridge oats in the morning, such a comforting breakfast!

Benefits - Anti Inflammatory, Antioxidants, Lowers Blood Sugar, Fights Bacteria, Reduced Blood Pressure.

Celeriac - Try it in curry dishes, stews, roasted, grated into salads and as a substitute for potatoes.

Benefits - High amounts of Fibre, Magnesium, Phosphorus, Calcium, Potassium, Vitamin B1, B2 and E.

Cranberries -  Use them in Salsa's (not kidding) these delightful fruits adds VaVaVoom to your usual Mexican fajita night. Mix them with chopped cherry tomatoes, red onion, fresh coriander, jalapeños, lime, little himalyian salt and little coconut palm sugar.

Benefits - High in Vitamin C and E.


Parsnips - Roasted in the oven instead of potato wedges or as a mash. Also try it in humus, or instead of the ever so popular courgetti/zoodles use parsnips instead!

Benefits - A fantastic root veg packed with Vitamin B, C, E and K. Plus Potassium, Manganese, Magnesium, Zinc, Iron, Phosphorous.


Turnips - The obvious is to use it in stews and soups, but as an alternative try this beautiful Sesame Roasted Turnip & Barley dish from Naturally Ella

Benefits - High amounts of B Vitamins

Clementines - Eat as a snack or use in a Chinese stir fry. Plus try this yummy Clementine Green Smoothie with Coconut Milk from Minimalist Baker.

Benefits - Low Sugar, Low Calorie, High Vitamin C, Potassium and Calcium

Pears - Lovely in salads. Alternatively try this Spiced Pear Baked Oatmeal Recipe from Dietitian Debbie's Dishes Blog.

Benefits - High in Vitamin B2, C, E, Potassium, Pectin and Fibre. Known to lower cholesterol!

Pomegranates - Use these in a winter salad like this one...roasted butternut squash, spinach, clementines, grated carrot,walnuts with olive oil, fresh coriander & mint, lemon juice as a dressing.

Benefits - Anti Inflammatory, Anti - Oxidant, High in Vitmain K, C, B5, Maganese, Phosphorus, Magnesium, Calcium, Zinc and Iron.


Sweet Potato - Everyone is eating this at the moment, whether it's in brownies, cakes, wedges or soups. It's a fitness fanatics dream...but it is actually a winter food so this is not supposed to be available all year round.

Benefits - High in Vitamin A, C, B1, B2, B6, Manganese, Copper, Pantothenic Acid, Potassium, Phosphorus, Niacin and Fibre.

Stace x