The tomato is one of our most versatile fruits. That’s right, it’s technically a fruit; it was given vegetable status for trade purposes way back in the 1890s, and the label stuck. Rich in flavour, nutrients, and possibilities, the tomato enhances everything from soup to juice to salsa to pasta dishes. For just 26 calories, one medium tomato provides a respectable amount of folate, potassium, and vitamins A and C it also has as much fibre–about 1.5 grams–as a slice of whole wheat bread

Now we are pretty sure that at some time or another we ahve had a good rant about those ridicculous adverts for trainers that tone your bum!!!!

Well now it seems that at last the rest of the world has caught up and the press ahve exposed the fact that the adverts themselves are misleading and are not based on fact.

So…. what did we tell ya.

To read the full article, follow this link.

If you ever feel lethargic or fatigued after you eat, you’re eating the wrong foods. It’s that simple. The trick is to choose foods that release energy more slowly and give you a gradual boost of long-lasting energy — and to stay away from high-glycemic foods that deliver an immediate, short-lived boost but leave you feeling sluggish and tired.

Eating the right foods is especially important if you’re already feeling fatigued due to the stress of a hectic lifestyle, whether it stems from physical, mental, or emotional overexertion. After all, fatigue isn’t just a nuisance; if ignored, it can become chronic and put you at increased risk for disease.

But here’s a tip: You can fight fatigue, and you can do it with every bite you eat.

Although oatmeal isn’t particularly low on the glycemic index, it outranks almost every other breakfast cereal and most whole-grain breakfast products. Oatmeal is also regarded as a super food when it comes to supporting digestive health. For those reasons, many medical practitioners and nutritionists not only allow their diabetic patients to eat oatmeal but actually encourage it, especially since oatmeal helps maintain normal blood sugar levels.

Why it works: Carbohydrates spend the least amount of time in the stomach, which means you get a quick boost of energy. But unlike processed, sugary cereals, whole oats don’t result in a sugar crash. The high dietary fiber content in oats helps you feel full longer, preventing overeating throughout the day, which can lead to weight gain, sluggishness, and fatigue. Fiber is also crucial to healthy digestion; the soluble fiber in oats feeds the beneficial bacteria in your digestive tract and prevents energy-draining constipation.

In addition to its high fiber content, oatmeal provides magnesium, protein, and phosphorus, three nutrients that significantly and directly affect energy levels, making it an ideal food for fighting fatigue. It’s also a good source of vitamin B1 (thiamin), which is crucial for producing energy. Symptoms of too little B1 include a lack of energy and loss of appetite. Along with other nutrients, vitamin B1 helps support the breakdown and conversion to energy of the food we eat.

When to eat it: Eat oatmeal first thing in the morning for instant energy. Breakfast is especially important because it replenishes energy reserves and sets the tone for your day.

How to enjoy it: Go for old-fashioned, minimally processed organic oats, and avoid the instant and flavored varieties. Hint: Look for oats labeled “Scottish,” “Irish,” “steel-cut,” “thick cut,” or “Old-fashioned,” and you’ll be on the right track.

Extra credit: Sprinkle protein-rich flaxseed or nuts on top of your oatmeal for longer-lasting energy.

Friend or Frenemy?

Anyone who has ever undertaken any sort of diet, health or fitness plan will have heard those immortal words, ‘Go on, have just one, it won’t harm you.’

You may have even been accused of being boring, being obsessed, or being wrong!!!

But you need to decide for yourself, the reasons you started out on this journey, where you were beforehand, where you are now, and where you want to be because you’re probably not quite there yet and these people are gonna try and stop you getting there.

Harsh I know but why do people who have tried every faddy bloody diet going offer you sweets and chocolates? Why does your friend ridicule you for drinking water on a night out? Why does your partner order a takeaway without asking and try to force you to eat it with them?

In my honest opinion, most of the time they do it to make themselves feel better. They are too weak to do what you are. They can’t go one day without hitting McDonalds or the biscuit tin, and if they force you to join them then they don’t feel so guilty.

Another reason is that some people can’t even help themselves, they do it out of jealousy and/or fear especially if they have tried every fad and gimmick going. They really don’t like the fact that you are getting real results due to real hard work and determination.

So, what can you do?

Surround yourself with like minded people, and no I don’t mean you should ditch all your mates and find a brand new set but one of the world’s top trainers says that you are the average of the 5 people you spend the most time with. So surround yourself with fit and healthy people rather than boozers and whingers.

Find yourself a gym buddy, someone to go to bootcamp with or a positive role model to emulate and don’t be afraid to come across as arrogant!!

You don’t have to belittle people or act superior but just remember that you know more than them, are stronger than them and are making positive changes to improve yourself.

And remember……..people only tackle the man with the ball!!!!!!!!

The secret to weight loss that’s always overlooked: Dehydration & Metabolism

Whether people know it or not, when they are trying to lose weight / fat their main goal to long-term weight management is raising their metabolism (rate in which your body uses energy). What most people fail to realise is that their hydration level directly affects their metabolism.

Water is involved with almost every biological function in the human body, so it makes sense that your body’s metabolism would slow down in a dehydrated state.

When your body does not have adequate amounts of water, your calorie burning machines (muscles) slow down dramatically. Over 70% of your muscle consists of water, so when they are not fully hydrated their ability to generate energy is severely inhibited.

Another important factor to realise is your body’s ability to utilise fat as fuel is also restricted when you are in a dehydrated state. Combine these two factors and you have one slow metabolism.

The list of negative side effects to your metabolism due to dehydration is endless. The effect dehydration has on your body’s metabolism however is often overlooked with many weight loss programs when in fact it should be one of the priorities of any healthy eating plan.

The bottom line is that taking in a sufficient amount of water is the first step in assuring your metabolism is working at its optimal level. You should be drinking a minimum of 2 litres of water each day, ideally closer to 3 litres (or 4 litres if you are exercising or have a manual job)

Your body can’t distinguish between hunger and thirst so when your tummy is rumbling and you think it’s in need of food it could just be telling you that it needs some water so have a big glass of water first and if you are still hungry 15 minutes later then have something to eat. If you’re thinking ‘but my mouth gets dry when I’m thirsty, that’s how I can tell’ then think about this: once your mouth gets dry and you feel ‘thirsty’ you are already dehydrated… therefore your body and your metabolism is already in a sluggish dehydrated state.

Check out this e mail we received today after chatting with Maria on twitter. This is what our job is all about, making a difference to peoples lives and giving them the tools to help themselves. Long may it continue!!!

Hi Andrea,

A little info on my experience with Magnesium Oil as requested by you on Twitter:

I have suffered from lower back & hip pain for about 12 years now due to a herniated disc in my lower back. Earlier this year my GP suggested I see a surgeon about having the offending disc removed & the vertebrae fused. I refused – there was no way I was having that done & I would manage the pain myself. Well 6 months down the track & after many Chiro visits & massages, the only thing that would still give me relief was anti-inflammatories & painkillers. That is until l I got talking to @fitnesswtloss/andrea on Twitter. Just a casual conversation about some hip flexor stretches that Andrea recommended, turned to a conversation about the benefits of Magnesium oil. I knew about Magnesium & was even taking  a few tablets everyday, but I’d never heard about Magnesium Oil – I didn’t even know such a thing existed! So I decided to give it a go – and all I can say is WOW! A week into using it twice a day, I’m off the anti-inflammatories completely! It’s absolutely amazing! At this stage it’s giving me as much relief as the anti-inflammatories were, but I know it’s alot better for me. So, thank you Andrea, your advice has made a huge difference to me.

Cheers,

Maria (xYoMaMa22x)

Are you one of the 81% of  who joins a gym and is fed up within 6 months.

We are making it our mission to show that 81%  that it’s quality not quantity of exercise that really counts together with sustainable and sound nutritional principles.

In the vast majority of the big clubs they are interested in signing you up with contracts that usually tie you in for a year, require 6 months notice of cancellation and allow them to swap or scrap facilities and classes whilst still charging you the same amount.

We believe to get the best results, whether that be increasing fitness or dropping inches

1.    your workouts need to change regularly and increase in intensity

II.     You should establish your goals from day

III.      your trainer should be able to adapt to take into account any injuries or illnesses you may have.

IV.     You don’t have to exercise for 3 hours a day, a good quality programme   of 3 sessions of 40 minutes per week should give you amazing results within 30 days.

V.     When you work out you should enjoy it, feel a sense of achievement and look forward to your next session.

VI.     It shouldn’t be a chore or something you dread , and you should feel comfortable working alongside Mr or Mrs Fitness!

Finally, food shouldn’t be the enemy although you cannot out train a bad diet! You should be given sound nutritional advice, nothing faddy, no natural food groups eliminated, just good wholesome grub!

1 ½ tsp cumin seeds

1 ½ tsp coriander seeds

2tbsp Coconoil

1 red onion, diced

1 clove garlic, crushed

1 leek, diced

2 carrots, diced

175g red lentils

900ml vegetable stock (ensure it is yeast extract/MSG free if using ready made.)

200ml coconut milk

Himalayan crystal salt and freshly ground black pepper

Handful of coriander leaves, freshly chopped

Toast the coriander and cumin seeds in a dry pan (not non-stick or with other coating) until they start to smell spicy, moving them around the pan consistently, to prevent burning.

Grind the spices to a fine powder, using a pestle and mortar or coffee grinder.

Heat the oil in a pan and add onion, garlic, leek and carrots.  Cook for 5 minutes, stirring occasionally, until the vegetables soften slightly, then stir in the cooked spices.

Stir in the lentils, coating them with the spicy oil, then add stock and coconut milk.  Season, bring to the boil, then reduce to a simmer and cook for 10-15 minutes or until the lentils are tender.