Category Archives: Nutrition

Extreme Nutrition Whey review by Rachael Hayes (DFAC Pro)

When doing any review firstly we need to establish what is the reason for using a product and what are the criteria we want it to meet. It’s only when we’ve done this that we can assess a product against it.

So whey protein powder, what am I looking for ?

Personally, I’m looking for an easy source of about 20gm of good protein, easily utilised, versatile options for mixing into other foodstuffs or easily mixed on its own and a pleasant taste. My main uses are in my in between meals especially if at work and in a meeting and/or when travelling, 

Carbs are usually quite work or travelling friendly but a smelly piece of fish or eggs can ruin the atmosphere at any meeting or in a confined train carriage.

So against my criteria how does extreme whey square up?

  
  
Protein

One scoop of extreme nutrition Whey provides 26.4 per 35gm serving

It also gives 2.02gm of fat and 2.78gm carbs (this is the milk chocolate others may vary). 

This means. Don’t have to worry too much as long as I almost fill the scoop

  
Versatility

Extreme whey mixes well into cereal,  protein cake mixtures (to follow) and on its own.

Mixability

I like the mix ability of this whey you don’t need a blender to make it drinkable it can be blended in a shaker  although in smoothie maker with ice and fruit it’s extra yum, strawberry is really fresh and light whereas milk chocolate is lush and a treat at any time.

  

All in all this product gives me just what I am looking for. I can also mix it with Extreme carbs for my post workout. 

Top tips

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1. Drink Drink Drink – hydration is key to health and fitness, drink at least 2.5 litres of water a day

2. Little and Often, never get hungry, eat every three hours to maintain your metabolism and maximum fat burning also to give your body the nutrition it needs to build muscle. This includes not going to bed hungry, eat a protein based snack or protein shake.

3. Breakfast really is the most important meal of the day, it kick starts your body into action.

4. Eat enough protein, if you are exercising to build muscle aid for 1gm per kg of body weight you are aiming for, for general fitness 1gm per 2kg of body weight you are aiming for.

5. Eat like this every day, consistency is the key.

6. Avoid sugar, trans fat, processed food and alcohol. Easy rule – if it doesn’t grow, swim or walk don’t eat it.

7. Vary your protein sources, include white meat, red meat, dish or vegetarian alternatives. Protein drinks are a good easy source of protein too.

8. Eat complex carbohydrates per workout to give you energy and fuel your workout and fast, simple carbs after to replenish the depleted stores….

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Weight-loss made simple

Weightloss really isn’t rocket science. Having said that I am not saying it is easy but the principles are simple to grasp…….

Eat in a Calorie Deficit

Eating in a calorie deficit should be considered the most important aspect of a weight loss plan when attempting to burn fat. Without a calorie deficit your weight loss attempts are a complete waste of time. A calorie deficit is described as eating less calories than your body burns in a typical day. Try and hit a calorie deficit each and every day to consistently burn fat and lose weight. But how do you know if you are eating in a calorie deficit? Good question. A quick way to figure this out is to take your bodyweight in pounds and times it by 16.

This will give you a rough estimate of your body’s maintenance level of calories. Once you find this out you will need to count your calories and ensure you eat below this number in terms of calories each and every day. You should generally aim to consume 300-500 calories under your maintenance level for safe weight loss. Do not drastically cut your calories to lose more weight. This will eventually become counter productive and your body will hold on to fat stores even when you consume such a small amount of calories on a daily basis.

Build More Muscle

The more muscle mass your body has the more calories your body will burn at rest. However don’t get too excited about this. Building muscle when attempting to burn fat is not the most effective way to put on muscle mass and size. It is possible for a lot of beginners who are new to weight training to lose fat and build muscle by incorporating regular weight training sessions into their routines. However if you are a trained athlete then the chances of building muscle while burning fat are slim.

Peoples body’s and genetics are different. Some will be able to build a small amount of muscle mass while burning fat whereas others wont. Don’t worry too much about it. Weight training still has great benefits for your body when you are trying to burn fat. If you are not building muscle then you wont want to be losing it! Weight training while burning fat can help you maintain muscle mass and prevent your physique from losing its shape. Weight training is also a great way to burn calories and ramp up your metabolism helping you burn more calories when at rest for hours after a workout.

Cardio!

Cardio is great for burning fat. Cardio burns off calories during exercise and for hours after. Just like weight training, cardio will rev up your metabolism and help you burn more calories when at rest. Cardio is not only great for melting away fat, its also great for your body and brings with it a number of health benefits. Regular cardio is great for your heart and lungs and will dramatically improve your fitness levels. Improved fitness levels make daily or strenuous tasks feel a lot easier. Cardio can also decrease the risk of illness and diseases while strengthening the immune system.

Eat More Protein

Upping your protein intake has 2 major benefits when it comes to burning fat. For one, an increase in protein will help to prevent food cravings and urges to pig out on foods that are no good for us. Protein makes us feel fuller for longer and is great for keeping food cravings at bay until your next meal. The second major benefit of eating more protein is known as the thermic effect.

Basically protein forces the body to use up more energy in order to fully digest it. The body burns more calories trying to digest protein than it does any other macronutrient such as carbohydrates or fat. The exact amount of calories burned during this process are still relatively unknown but studies have shown that people who consume a high protein diet lose more weight than those who don’t. These people also maintain a far greater amount of muscle mass. Make protein the main staple of every meal you consume to help you burn off more fat and maintain your current level of muscle mass.

Goal Setting

Goal setting is a familiar tool be in our next car, our next job, our next meal we all set goals to achieve and then work towards achieving them. Fitness is no different, setting a goal helps us to focus on why we are doing the exercise and sticking to the diet. The achievement of a goal is satisfying and makes us feel good.

Here are some questions that you can use to help set your goals.

What is your goal?

When do you want to achieve it?

How will you know you have achieved it?

What will you see, hear and feel?

What skills do you need to learn?

For whom do you want to achieve this?

Who will/will not support your efforts?

What will you need to change in order to reach your goal?

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You will need to take your whole life into account when answering these questions, and it the main goal is a big one (e.g. running a marathon) you may need to break it down into smaller goals to build up to the big one for example, running one mile, running for one hour etc

Talk this through with a friend or training partner and away you go, with a focus and destination the journey becomes clearer and the map of how to get there can be set.

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Good luck

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Nutrition Top Tips

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1. Drink Drink Drink – hydration is key to health and fitness, drink at least 2.5 litres of water a day

2. Little and Often, never get hungry, eat every three hours to maintain your metabolism and maximum fat burning also to give your body the nutrition it needs to build muscle. This includes not going to bed hungry, eat a protein based snack or protein shake.

3. Breakfast really is the most important meal of the day, it kick starts your body into action.

4. Eat enough protein, if you are exercising to build muscle aid for 1gm per kg of body weight you are aiming for, for general fitness 1gm per 2kg of body weight you are aiming for.

5. Eat like this every day, consistency is the key.

6. Avoid sugar, trans fat, processed food and alcohol. Easy rule – if it doesn’t grow, swim or walk don’t eat it.

7. Vary your protein sources, include white meat, red meat, dish or vegetarian alternatives. Protein drinks are a good easy source of protein too.

8. Eat complex carbohydrates per workout to give you energy and fuel your workout and fast, simple carbs after to replenish the depleted stores….

20111018-152717.jpg

20111018-152818.jpg

Great Tasting, All Natural, Healthy Convenient Meals for Sports, Fitness and Diet.

NATURAL SPORTS NUTRITION PERFORMANCE MEALS – now available at Evolution Gym

Great Tasting, All Natural, Healthy Convenient Meals for Sports, Fitness and Diet.

JUST £3.50 per meal

Call 0114 2483249 for more details

Performance Meals are prepared using the best ingredients – ingredients that give fantastic flavours naturally – so we don’t need to add extra salt, sugar, or fat.

Performance Meals are a groundbreaking product that will provide a real nutritional advantage to anyone involved in training for fitness and sports, or enjoys healthy eating in general. Providing the nutrition required to support muscle development and fat loss. Performance Meals are a great way to get your post workout nutrition quickly.

The unique Performance Meals air and watertight sealed pouches ensures the ingredients are kept fresh and keeps the all-important nutrients locked in during cooking.

Performance Meals have a long shelf life and have no special storage requirements!

Natural Sports Nutrition is an independent company born out of the desire to provide convenient healthy meals to support anyone involved in sports, fitness and bodybuilding in a way that has never been done before!

  • High in protein
  • Complete meals
  • Complex carbohydrates
  • Low in salt
  • No added sugars
  • 100% natural ingredients
  • Natural source of vitamins, minerals and antioxidants
  • No added artificial preservatives, flavours, colours or hydrogenated fat
  • Ready to eat in minutes
  • Food Standard Agency Traffic Light Labelling
  • No need for refridgeration
  • Long shelf life
  • Ingredients sourced from small-scale farmers and producers
  • Perfectly prepared every time
  • Portion controlled
  • Minimal packaging
  • Ready to serve, easy open pouch
       just £3.50 per pack, call into the gym or ring and ask for details 0114 2483249
       Two yummy flavours, thai chicken and moroccan chicken

FEEL Like TIGGER OMG Diet!!!!

Never thought I would recommend a detox until I gave it a go this year and feel fab, if you want to give it a go read on. Don’t forget that if you are unsure about anything check it out with your doctor this is what I did but is not a tested diet, it’s based on principles and you can be as strict or lenient as you want, I was quite strict and think that’s what got the results……… I lost 9 lbs in 6 weeks and felt as bouncy as TIGGER!!!!

It’s in 2 parts, a 10 day cleanse/elimination phase and then the follow up……. you can do it all or just the 10 days, my idea is to maintain the eating habits I have developed and to re-introduce foods one by one (the ones I want to re-introduce) and to take time to think about how they make me feel, if they make me feel not so good I won’t have them again or very infrequently.

So let’s go:……..

10 day detox/cleanse
Firstly, preparation……

Time to clear out the cupboards

During the 10 days you are going to cut out:

DAIRY – CAFFEINE – ALCOHOL – WEHAT & GLUTEN – SUGAR & SWEETENERS – TRANS FAT

Wheat and gluten –
Due to a large % of the population being allergic to these and to some processed versions being hard to digest. Found in biscuits, breads, cakes pies etc but also in some soups and sauces as thickener.

Dairy –
with the exception of eggs and live yoghurt cut out milk and dairy products (cheese etc)

Alcohol –
No alcohol at all during the diet

Sugar –
Avoid sugar and artificial sweeteners – no fizzy sugary drinks including diet versions, honey, sugar, sugary foods, cakes, sweets, biscuits

Trans fat –
avoid products that list hydrogenated or partially hydrogenated or shortenings on the label, avoid fast food, high and full fat margarine and baked goods such as doughnuts, pastries and biscuits, use lean cuts of meat and poultry and cook them without skin, without adding trans fats

Caffeine –
avoid tea, coffee (unless caffeine free), hot chocolate, energy drinks

It it’s not there you can’t have it so best to get rid (more difficult if you live with someone who is not going to do it – then you will need all your will power)

It sounds like a lot to cut out but I found it quite easy once I started, you do have to think a bit more about shopping but here’s some things you can have (this list is not exhaustive)

Introduce Coconut Oil, olive oil for cooking (no vegetable oils)

Stock up on good foods

Eggs, plain porridge oats, fish, chicken, turkey, beef (lean), lamb, quorn, vegetables (broccoli, cauliflower, celery, green beans, mushrooms, onions, peppers, tomatoes, lettuce, carrots etc), fruit (apple, lemon, lime, orange, pears), live yoghurt, sea salt, black pepper,

My tips, remember to avoid any processed or mixed products, by this I mean basically no tins, no pre-prepared meals/food and stick to basics like potatoes and rice rather than pasta and no bread anyway but they are mixed and you cannot control the salt, sugar, fat content.

Exercise:
3 sessions per week minimum – it doesn’t have to be a marathon but try to get some exercise at least a long walk 3 times per week

OMG DIET!!!!!!

Week 1 start detox

Cut out all foods that are no allowed, instead of caffeine use decaf options or fruit tea, ensure you drink at least a litre of water a day.

Eat small portions often, i.e. every three-four hours, this means you will have 5 to 6 meals a day. Try to keep carbs up to lunch time then in the later meals fill up on vegs or salad.

Week 2: Increase water to 2 litres per day

Stick with it keep avoiding all foods as above – when you reach 10 days why not keep on for two full weeks

Week 3: Follow up

Either stop after cleanse as detox step only – reintroduce foods but step by step paying attention to how you feel – you may decide not to reintroduce some as they make you feel bad.

Follow up – This is when we create the you of the future and a new daily eating regime that you will be able to maintain. Keep eating in the same way but if there are food you are missing put them back in slowly – for example:

Bread

day one – have one slice or bread – now the key is to keep monitoring how you feel, how does the bread affect you? if it feels fine introduce another slice on day 2 so 2 slices and see how you feel. By doing this you can decide if it makes you feel bad, lethargic, dizzy, bloated and you can decide whether or not you want to keep on eating it.

If something makes you feel less well than you can take it out again.

Don’t reintroduce more than one food stuff at time or you won’t be able to tell what is affecting you or not.

If you are wanting weight-loss as well as the healthy feeling remember to keep the food intake down, keep carbs up to lunch time and don’t reintroduce the sugars and fats

Week 4: Increase water to 3 litres per day, re-measure and weigh in!!!!
keep eating clean

Week 5: Cheat Day – pick a day – one meal, eat what you want!
keep eating clean

Week 6: Increase water to 4 litres; add an extra Omega 3 capsule into daily regime
keep eating clean

Now we should have a new you, why reintroduce all those foods you had before, be selective re-introduce some and have one cheat day a week – thus alcohol no more than once a week and keep the intake controlled.

I am on day 11 and will let you know how I go over the 6 weeks. I lost 3.5 lbs in the first 4 days ..

Good luck – if you need any help or have questions please comment. I will endeavour to reply but as I have said this is the way I have done it.