Good Fats & Bad Fats!

We all know too much fat is bad for us. But we don’t always know where it’s lurking. It seems to be in so many things we like, it can be difficult to know how to cut down.

There are two kinds of fat in the foods we eat – saturated and unsaturated fat. 

We need a bit of fat in our diets to help our bodies absorb vitamins and stay healthy. But we shouldn’t have too much saturated fat – this type of fat can build up in the body, leading to serious problems like a heart attack or stroke. Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are also high in energy (measured in calories). Find out more about calories here

Saturated fat is in things like butter, cheese, cakes, biscuits, pastries and fatty meats like streaky bacon and sausages. To help you spot it – this kind of fat tends to be solid at room temperature.

The good news is that you don’t have to stop eating these altogether. You can still enjoy the foods you love, but you can make some healthy changes and food swaps to make sure that you cut back.

The 2 Types Of Fat

Saturated fat – “bad” fat

Saturated fat is the “bad” type of fat and the one that we really need to watch in our diets. It can build up in our bodies, eventually leading to high blood cholesterol and increasing the chances of developing heart disease.

Unsaturated fat – “good” fat

Having unsaturated fat instead of saturated fat can help lower blood cholesterol. Try to cut down on foods high in saturated fat and replace them with foods that are rich in unsaturated fat.

Don’t worry, there are plenty of ways to go easy on the fat. These include: simple food swaps, changing the way we prepare and cook food, and comparing food labels. You can find more tips for cutting down on saturated fats below.

Here are some ways to cut back on fat:

·         Milk: use 1% fat milk on your cereal. It has about half the saturated fat of semi-skimmed.

·         Sausages: compare nutrition labels on the packs and choose the ones lower in saturated fat. You can spot these by looking for the amounts of fat "per serving" or "per 100g". Remember, servings may vary so read the label carefully. You can also try grilling sausages instead of frying.

·         Bacon: choose back bacon instead of streaky bacon and cook by grilling instead of frying.

·         Eggs: prepare eggs without oil or butter. Poach, boil or dry-fry your eggs.

·         Swap pastries for thin pancakes with fruit, or crumpets with a thin layer of jam.

·         Toast: have sliced banana on whole grain toast instead of white toast and butter.

Ways To Reduce Lunchtime Fat

·         Potatoes: make your  roast potatoes healthier by cutting them into larger pieces and using just a little sunflower or olive oil.

·         Cheese can be high in saturated fat – check the label and choose cheese that’s lower in saturated fat. Grating it, rather than slicing it, will make it go further. If you choose a strong-tasting cheese, such as mature cheddar, you can use less of it because the flavour will go further.

Main Meal Fat Swaps

·         Spaghetti Bolognese: use a leaner mince. It’s lower in saturated fat. If you aren't using leaner mince, brown the mince first, then drain off the fat before adding other ingredients.

·         Fish pie: use reduced-fat spread and 1% fat milk to make the sauce.

·         Chilli: use leaner mince to reduce the saturated fat content. Or try it vegetarian-style for a change by adding beans, pulses and vegetables instead of mince.

·         Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut. At home, choose oven chips. If you’re making your own chips from scratch, cook them in the oven with a drizzle of sunflower oil, rather than deep-frying.

·         Mashed potato: use reduced-fat spread instead of butter, and 1% fat milk or skimmed milk instead of whole or semi-skimmed milk.

·         Meat: trim the visible fat off meat such as steak.

·         Pasta: try a tomato sauce on your pasta. It’s lower in saturated fat than a creamy, cheesy or meat sauce.

·         Pizza: choose a lower-fat topping, such as ham, vegetables, fish or prawns, instead of pepperoni, salami or extra cheese.

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Choosing the right foods can have a big impact on your overall health but all too often looking after ourselves comes as a last priority in the daily whirlwind. Swapping unhealthy quick fixes like chocolate bars, fizzy drinks and caffeine for foods that give a natural boost is a simple way to ensure you are getting your energy the right way!

Make sure you also check out the range of healthy nutritional products here

Here Are The Top 10 Energy Boosting Foods

1. Oats – Oats are a good source of calcium, potassium and magnesium, as well as energy releasing B vitamins. Magnesium plays a key role in converting the food we eat into energy, and contributes to a reduction of tiredness and fatigue. Oats are also low on the Glycemic Index so they give your body a steady release of energy. Try muesli, porridge, or oatcakes for a healthy breakfast or snack.

2. Nuts – High in protein, vitamins and minerals as well as good fats, nuts are a great snack. Almonds: contain energy releasing minerals magnesium and calcium. Walnuts are rich in potassium, zinc and energy releasing iron, while peanuts are a good source of vitamin B6 which aids the body to use and store energy from protein and carbohydrates in food. Whichever you choose be careful not to overdo it as nuts have a high calorie and fat content - a small handful or two tablespoons is an ideal portion.

3. Fruits – As most fruits are good sources of vitamin c, antioxidants and fibre, fruit is perfect for an energy boosting snack. Vitamin C has many important functions in the body including helping release energy from foods and preventing tiredness and fatigue. Oranges and other citrus fruits are particularly packed with Vitamin C, bananas are also a great choice as they are a rich source of carbohydrate – the body's preferred energy fuel, and potassium, an element essential for normal muscle function There's no such thing as a bad fruit though so eat an assortment for a varied diet and maximum nutrients.

4. Vegetables – Mum always said "eat your greens they're good for you" and she wasn't lying! Broccoli, spinach and sprouts–contain small but useful amounts of iron, which contributes to a reduction of tiredness and fatigue and helps release energy from food,. Sweet potatoes are also a great choice as they are high in energy providing carbohydrates as well as Vitamins C which is required for the release of energy from foods and Vitamin A for the maintenance of normal skin and vision.

5. Whole grains – swapping white rice, bread and pasta for their whole grain counterparts will help release energy more gradually from your food. Refined carbohydrates contain very little fibre and are heavily processed, whereas unrefined carbohydrates are rich in fibre which slows down the rate at which the sugar from carbohydrates is released so they don't cause the same sudden spike and drop of blood sugar. Fibre also expands in your stomach which can leave you feeling fuller for longer. Brown rice, and whole-wheat bread are a good source of carbohydrate energy and Pantothenic acid (better known as vitamin B5) which helps the body extract energy- from food.

6. Fish – Fish is a great source of protein along with many vitamins and minerals. Oily fish including salmon, mackerel, trout, herring, fresh tuna, and sardines are all high in vitamins B6, Niacin (B3) and B12, which are important in converting food into energy. Fish is also rich in magnesium another key mineral for energy production. Oily fish also contain omega-3 healthy fats which are good for your heart.

7. Lean red meat – Red meat sometimes gets a bad press but eating lean red meat can help your body top up its protein and iron levels.. Low iron levels can lead to iron deficiency anaemia, the main symptoms of which are tiredness, lethargy and general lack of energy. Meat is also one of the main sources of Vitamin B12 in the diet which also contributes to the release of energy from the food we eat.

8. Beans and lentils – release energy slowly and are full of fibre which slows digestion providing a more steady supply of energy. Kidney beans, lentils, and baked beans contain iron, which is important for the production of red blood cells which carry oxygen around the body and contributes to a reduction of tiredness and fatigue. Beans and lentils needn't be dull -from curries to soups and salads they are very versatile ingredients that can help you feel full.

9. Eggs – one of the few foods to be called a complete protein due to the fact they contain all 9 essential amino acids – the building blocks of protein in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are great for an energy boost, and you'll feel fuller for longer as they provide a slower release of energy.

10. Garlic – eating lots of garlic might not make you too popular on account of its odour, but its health benefits have been known for centuries. This powerful herb has been linked to heart 

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Sleep Is Important!

Getting a good night's sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less likely to eat properly, and bad food habits can prevent us from getting good quality sleep.

When we're busy, we tend to eat less than we should during the day, and then much more than we need in the evening. This is exactly the opposite of what we should be doing," says Herbalife's Luigi Gratton, M.P.H., and Vice President of Nutrition Education.

Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn - a perfect pairing to keep you up at night.

Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals - ones that help aid relaxation and facilitate sleep. So it's best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.

If you're like most people, caffeine is a stimulant, so a cup of coffee before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest and most restful stage of sleep. So even with a full eight hours, you still feel sluggish in the morning. Chances are you'll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.

Whether to snack or not before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the extra calories. Calcium-rich foods like milk and yoghurt are good choices, since calcium helps muscles to relax.

Good nutrition for a good night's zzzz's:

●    Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans

●    A bowl of lentil soup with a salad and some fruit for dessert

●    If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed

●    Keep your alcohol intake moderate to avoid sleep disruption

●    Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water

●    If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation

●    A cup of warm milk is an age-old remedy for sleeplessness, and for good reason



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More Exercises To Flatten Your Stomach

It's important to know that ONLY targetting your stomach muscles in your exercise routine will NOT give the best results!

Your aim is to combine an overall general exercise routine with a healthy, nutritricious diet PLUS target the stomach area with routines like the ones below.

For more information on the easiest way to get all the nutrition you need, click here

It's a long term process so don't expect results overnight - it doesn't take long to put fat around your middle area but it can take a LOT longer to get rid of it!

Good luck!

Mark

Directions
 
Do these workout moves three nonconsecutive days a week. Start with the Basic Workout (moves 1-4) to prime your muscles. After three weeks, you'll be ready to graduate to the Advanced Workout (moves 5-8). For maximum fat burning, perform the exercises as a circuit: Do one set of each move in the order shown, resting for 30 seconds between exercises. Then rest for a minute and repeat the circuit from the beginning. 

Melt Your Middle
 
Follow this interval-training program three times a week after your core workout. It'll fire up your metabolism and burn off the fat that's hiding your abs. Intervals are short bursts of maximum-intensity effort—you're doing it right if you can't carry on a conversation—separated by periods of easy-pace recovery. In a recent study, people who cranked out high-intensity interval training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity.

For this interval workout, remember to include an easy 3- to 5-minute warmup and cooldown. 

You can run, bike, or use the cardio machine of your choice. 

	Max Effort	Easy Pace	Reps
Week 1	1 minute	2 minutes	5
Week 2	1 minute	90 seconds	6
Week 3	1 minute	1 minute	8
Week 4	1 minute	1 minute	10
Week 5	75 seconds	1 minute	10
Week 6	90 seconds	1 minute	10

MOVE 1 

Basic Workout: Plank

Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: Don't drop your hips or raise your butt.

MOVE 2 

Basic Workout: Side Plank

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.

MOVE 3 

Basic Workout: Glute Bridge March

Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.

MOVE 4 

Basic Workout: Lunge with Rotation

Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep. Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked.

MOVE 5 

Advanced Workout: Plank with Arm Lift

Get into the plank position (toes and forearms on the floor, body lifted). Your body should form a straight line (A). Brace your abs and carefully shift your weight to your right forearm. Extend your left arm in front of you (B) and hold for 3 to 10 seconds. Slowly bring your arm back in. Repeat with the right arm. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps, resting for 1 minute between sets.

MOVE 6 

Advanced Workout: Side Plank with Rotation

In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.

MOVE 7 

Advanced Workout: Hip-Thigh Raise

Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor (A). Raise your hips to form a straight line from your shoulders to your left foot (B). Hold for 2 counts, then return to start. That's 1 rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.

MOVE 8 

Advanced Workout: Reverse Lunge with Single-Arm Press

Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in (A). Step backward with your left foot and lower your body until your knees are bent 90 degrees (your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist (B). Lower the weight back to the starting position as you push quickly back to standing. That's 1 rep. Do 10 to 15, then switch sides. 

Find How To Warm Up Before You Exercise Here

How To Lose Weight After Pregnancy

Your body needs time to recover from labour and delivery. Try and give yourself at least 6-8 weeks before you start watching your calorie intake and actively trying to slim down. If you're breastfeeding, experts recommend that you wait until your baby is at least 2 months old before you try to lose weight.

Starting a diet too soon after giving birth can delay your recovery and make you feel more tired – and in addition, if you're nursing, dieting can affect your milk supply.

New mothers should give their body time to adjust to the various changes that occur during pregnancy and after delivery. A strict calorie-reduced diet is not recommended during breastfeeding, since breast milk production and quality can be affected by low calories. There is an increased need of about 300 to 500 calories while breastfeeding. With guidance from your doctor, moderate exercise may promote some weight and inch loss.

If you are breast feeding, you should not use any products, unless you are reviewed and cleared by your doctor.

How can I lose weight safely?

Eating healthily, and including plenty of fruit and vegetables in your meals and snacks, will speed your recovery from labour and birth. It will also give you the energy you need to keep up with the demands of being a new parent.

Whether you are breastfeeding or formula feeding, you should aim to eat a healthy diet. Eating well will help you to feel better and help you to keep up your energy levels.

These tips will help you to achieve and maintain a healthy weight:

• Make time for breakfast in the morning
• Eat at least five portions of fruit and vegetables a day
• Include plenty of fibre-rich foods such as oats, beans, lentils, grains and seeds in your meals
• Include starchy foods such as bread, rice and pasta (preferably whole grain varieties for added fibre) in every meal
• Cut back on fatty and sugary foods, takeaways, fast food, sweets, cakes, biscuits, pastries and fizzy drinks
• Watch your portions at mealtimes, and the number and type of snacks you eat between meals
• Combining healthy eating with exercise will be the most effective, because it helps you to lose fat instead of lean tissue. You will also improve your fitness levels

What exercise can I do?

Finding the time to fit exercise into your daily life, now that you have a newborn, can be tricky. But it's not impossible, as long as you make it a priority.

You can start to do some gentle exercise such as walking, pelvic floor exercises and stretching, as soon as you feel up to it. However, you should wait six weeks or so, or until you feel that you've recovered from the birth, before taking up more strenuous exercise.

Or you could exercise with your baby. Take your baby for walks in her pushchair, or try a pram-based exercise class. Group classes are also a great way to meet other mums, and the fresh air may also help to lift your mood.

How many calories do I need?

How much you need to eat depends on your weight, how active you are, and whether or not you are breastfeeding.

It can be difficult to lose weight after having a baby, but try to lose the weight you gained during your pregnancy before you try for another baby. This is especially important if you were overweight to begin with, or if you gained a lot of weight during your pregnancy.

Even a small weight gain of one or two BMI units between pregnancies can increase the risk of complications in your next pregnancy. Complications include high blood pressure and gestational diabetes, as well as increasing your likelihood of giving birth to a big baby. You can check your BMI here
Losing the extra weight you've gained after you've had a baby may also help you to manage your weight in the longer term, and to keep the weight off.

Does breastfeeding affect weight loss?

If you're breastfeeding, you’ll need slightly more calories than if you are formula feeding your baby. You’ll need around an extra 300-500 calories a day to have the energy to produce milk. However, some of these additional energy needs will be met from your body’s existing fat stores. Find out more about calories here

This means that breastfeeding can help you lose weight if you combine it with eating healthily and regular exercise. There's also some research which suggests that breastfeeding may also help you to keep your weight off in the longer term.

It’s safe to lose weight when breastfeeding if you do it gradually. Losing between 0.5kg and 1kg (1lb to 2lbs) a week shouldn't affect the quality or supply of your milk, or your baby's growth. Losing weight gradually will also make it more likely to stay off.

How long will it take for my tummy to shrink back to normal?

We've all heard stories of new mums who regain their pre-pregnancy bodies within weeks of giving birth. Although this is possible, it doesn't happen that way for most mums. Bear in mind that your body may change shape after pregnancy. You may find it difficult to return to your exact pre-pregnancy weight or shape. Patience is the key. It took nine months for your tummy muscles to stretch to accommodate a full-term baby. So it makes sense that it can take that long, or longer, to tighten up again!
The speed and degree of this tightening up depends on a few factors, including:

• What shape and size you were before you conceived your baby
• How much weight you gained during pregnancy
• How active you are
• Something you can't do anything about: your genes!

You may find it easier to shed the weight if:

• You gained less than 13.6kg (2st 2lb) and exercised regularly during pregnancy
• You breastfeed
• This is your first baby

As a guide, you shouldn't aim to be back to your pre-pregnancy weight until about six months after your baby's birth.

My tummy muscles feel slack - is this normal?

If your tummy muscles feel very slack it could be because pregnancy has over-stretched them. This over-stretching is called diastases rectus abdominus. It is more likely to happen if you had a large baby or carried your baby "all at the front".

To find out if you have diastases rectus abdominus, and not just normal pregnancy stretching, your midwife should give you a rec check. A rec check is also something you can do yourself. If you do have diastases rectus abdominus your GP can refer you to a women's health physiotherapist who can give you specific exercises to help you.

Leaving diastases rectus abdominus untreated may increase your chances of developing back pain and will make it harder for you to regain a flat tummy

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