The 3 Priority Ways to Drop Fat

  1. Low GI Foods
  2. Resistance Training
  3. Compound Exercises

1) Low Gi Foods

GI stands for Glycemic Index. This tells us whether a food raises blood glucose (sugars) quickly, moderately or slowly.

Different carbohydrates are digested and absorbed at different rates & GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.

You want a slow steady release of energy (sugar) from the foods you eat. So choosing low GI is the smarter choice – the energy will be released slower & provide energy for a longer period of time & will in turn cause less of an insulin response.

Insulin is the hormone of fat-storage & ageing. Control that & you control those two factors to a certain extent.

This is how foods are classified:

Low GI Medium GI High GI
0-55 56-69 70 or greater

Choose low to moderate GI foods & you will manage your blood sugar effectively. Portion sizes & timing do play a part but this is the most important element to consider.

I’ll show you how to put this into a meal plan & which foods are low – moderate GI at the end of this article.

2) Resistance Training

If you want to lose Fat-Weight you MUST LIFT WEIGHTS. Here’s why …

The more muscle you have the more calories you will burn. FACT. This is the way to guarantee control of your body-fat over time.

This doesn’t have to complicated. The first few sessions may be uncomfortable as you learn something new but then you will start to feel & Look great.

I coach this to all my clients & highly recommend you learn some simple moves, I’d be happy to help you out so check out my first step solution at the end of this article.

3) Compound Exercises

These are movements that involve more than one muscle group & move two or more joints.

An example of a compound movement is a bench press or a squat.

Isolation movements are single muscle group, single joint movmements, for example a bicep curl or a calf raise.

The more muscle fibres you recruit in an exercise routine the more muscle you will grow & more calories you will burn.

So a single arm bicep curl is not the best choice of exercise if fat loss is your goal. A squat, deadlift, dip, bench press, lat pulldown or a row are smarter choices.

Get the basics handled & then pick up other powerful tips & techniques as you develop. Watch a powerful fat loss solution I have for you at the end of this article.

Check out this short video (3min11) that will create a SURGE in Fat-Loss, Energy & Certainty… – CLICK HERE –

belly-2354_1920

Stress Chemically Affects Willpower…But….

Have you ever been totally on track with your diet & eating habits, happy about your overall diet & then get hit with a big bout of stress?

 

Maybe it’s work related, family related or just a combination of everything but suddenly your willpower to make healthy choices lessens until you no longer care to make those good decisions.

 

…In fact, you may even feel a bit rebellious – when stress is impacting you & there’s nothing you can do to eliminate the stress, eating poorly seems like a small (albeit inner-child serving) impulse to do one irresponsible thing in your day.

 

Here are some totally quick and realistic stress busters. Determine what yours are right now… Click Here

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Don’t worry.  Not only is it understandable from a human standpoint – but even new studies performed in Switzerland prove that even moderate stress led participants to choose food that they liked over food that was healthy.

 

 

 

 

The Big Why….

 

The study actually showed that there are neural pathways in the brain that influence a person’s desire for immediate gratification.

 

When stress is increased, the areas of the brain that help to control willpower are actually affected & the desire for immediate gratification increases.

 

According to Silvia Maier, a co-author of the study & doctoral candidate in neuroeconomics at the University of Zurich, “The findings show that self-control is mediated by a complex & distributed network in the brain.”

 

She outlined that any number of disturbances in any of these complex regions of the brain can weaken self-control.

 

 

Use These Logical Coaching Points To Decrease Your Stress And Increase Your Success – Click Here To Learn How

 

 

The Good News…

 

It’s not all your fault.  The point is that willpower is not 100% a production of your mind thinking through what’s going on & making choices.

 

There are actually chemicals in your body that are affected, particularly in times of stress – which help to weaken your resolve.

 

 

 

The Big “BUT”…

 

Then again, knowing that it is not 100% reliant on your own thought processes does not provide an excuse!

 

If anything, knowing that there are even more things affecting your willpower you need to be that much more dedicated to working against all of these factors & keeping yourself motivated, inspired & dedicated in any & all ways possible!

 

 

 

Motivation Techniques…
Below are some ideas on how to help stay motivated, particularly in times of stress:

 

  • Mater Mind Group: We all know it helps to talk through the stress, plan to meet for a walk or a workout at the gym while you talk about the issues and think through solutions.

 

  • Do anything & everything you can to eliminate or reduce the stress in your life – if there are areas that you’ve been avoiding (i.e. talking with a spouse, co-worker) tackle them head-on & get these conversations out of the way as quickly as possible so to reduce the stress as soon as possible.

 

 

  • Keep an eye out my new book which helps busy professionals find ways around their high-stake & stressful jobs to still get the body & results that they want: Coming Soon!

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

Dont Miss Out – Twenty Quick Questions That Could Make The Difference For You – Click Here

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

Stress may sabotage diet willpower: http://www.livescience.com/51756-stress-food-decisions-willpower.html

 

It Takes 3,500 Calories To Gain Or Lose A Pound

The Magic Number…

It takes 3,500 calories to lose a pound.

So all you need to do is skip eating & exercise until you reach 3,500 right?  Not quite.

Remember – if it was THAT easy…well, everyone could do it! When you begin on your journey to creating a physically better you, a number of factors need to be considered.

Indeed caloric intake is instrumental in creating an initial step to a healthier you. What type of calorie & when you consume that calorie are also important elements to consider.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

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The Winning Combo…

When you cut back on calories, your body’s metabolism eventually slows down to compensate for the lack of food & fuel coming in.

How do you combat a slower metabolic rate & maintain your rate of fat loss?

It takes regular exercise along with the reduction of ‘unhealthy calories’ & increase of ‘higher nutrient dense foods’ to create & maintain an optimal physique.

Keep in mind exercise increases your metabolism, to ensure that you are burning more calories than you consume but at the same time are increasing your level of health, it is important to work with an expert on the matter – search out a good personal trainer.

Eat nutrient dense foods – check out my 100 Health Foods Free eBook, a one-click free download from the homepage of my website: www.ShapeTrainer.co.uk

 

 

Even a Winning Plan Can Have Setbacks…

At a certain point a body ‘plateaus’ after losing weight for a period of time.

There are ways to bump your body through a plateau but remember – it’s not all about the scale!

It’s about reducing fat, increasing muscle & creating a healthier & more capable physique.

 

Take This Free and Quick Test To Quickly Get Yourself On The Path To Optimal Health and Performance

 

Lastly, I suggest a BioSignature assessment – a non-invasive body fat test. This is the most accurate way to test your body-fat outside of a lab: BioSignature Body-Fat Testing

 

 

Maintenance…

There may come a point where you have reduced your fat to the optimal amount.

At that point you’ll be looking to maintain the body that you have created & begin truly sculpting the image that you want to achieve.

A vital key in all weight loss, body-building & shape-training regimens is to be conscious of essential vitamins & minerals that your body needs.

Also, remember to adjust your own expectations & realise that it’s consistency that is key in any fitness programme.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

It Takes 3,500 Calories To Gain Or Lose A Pound

The Magic Number…

It takes 3,500 calories to lose a pound.

So all you need to do is skip eating & exercise until you reach 3,500 right?  Not quite.

Remember – if it was THAT easy…well, everyone could do it! When you begin on your journey to creating a physically better you, a number of factors need to be considered.

Indeed caloric intake is instrumental in creating an initial step to a healthier you. What type of calorie & when you consume that calorie are also important elements to consider.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

1

The Winning Combo…

When you cut back on calories, your body’s metabolism eventually slows down to compensate for the lack of food & fuel coming in.

How do you combat a slower metabolic rate & maintain your rate of fat loss?

It takes regular exercise along with the reduction of ‘unhealthy calories’ & increase of ‘higher nutrient dense foods’ to create & maintain an optimal physique.

Keep in mind exercise increases your metabolism, to ensure that you are burning more calories than you consume but at the same time are increasing your level of health, it is important to work with an expert on the matter – search out a good personal trainer.

Eat nutrient dense foods – check out my 100 Health Foods Free eBook, a one-click free download from the homepage of my website: www.ShapeTrainer.co.uk

 

 

Even a Winning Plan Can Have Setbacks…

At a certain point a body ‘plateaus’ after losing weight for a period of time.

There are ways to bump your body through a plateau but remember – it’s not all about the scale!

It’s about reducing fat, increasing muscle & creating a healthier & more capable physique.

 

Take This Free and Quick Test To Quickly Get Yourself On The Path To Optimal Health and Performance

 

Lastly, I suggest a BioSignature assessment – a non-invasive body fat test. This is the most accurate way to test your body-fat outside of a lab: BioSignature Body-Fat Testing

 

 

Maintenance…

There may come a point where you have reduced your fat to the optimal amount.

At that point you’ll be looking to maintain the body that you have created & begin truly sculpting the image that you want to achieve.

A vital key in all weight loss, body-building & shape-training regimens is to be conscious of essential vitamins & minerals that your body needs.

Also, remember to adjust your own expectations & realise that it’s consistency that is key in any fitness programme.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

The Truth About: Vitamin A

You continue to hear that you need to ‘get your vitamins’, but how much do you really know about vitamins?

Which ones do you need?  How much do you need?  How can you tell if you aren’t getting enough of one or another…etc.

In my next blog series we are going to explore one vitamin at a time & help to clarify some of these questions.

So – let’s begin at the beginning – with Vitamin A.

Vitamin A

The Benefits…

  • Vitamin A in the form of beta carotene is necessary for creating smooth & hydrated skin.

 

  • Together with white blood cells, vitamin A can help allocate mandates within the immune system – thus boosting its function & protecting against infection.

 

  • Vitamin A necessary for bone development & helps to improve bone health.

 

  • It helps convert into retinal which helps us to see in the dark.

 

  • It helps form retinoic acid, a compound which helps cells to multiply & perform specialised tasks in your body.

 

  • Vitamin A is necessary for the normal function of the respiratory tract & the lining of the lungs.

 

 

Too Little…

Too little Vitamin A is often associated with the following symptoms:

  • Inability to absorb Vitamin D (low D3 status)
  • Night blindness
  • Dry skin, eyes & hair
  • Skin thickening
  • Lesions
  • Repeat infections
  • Anemia
  • Ulcers & damage to the cornea

 

 

 

Too Much….

Remember that too much of a good thing – is a bad thing.  If you are in-taking more than 25,000 IUs of vitamin A per day for a long period of time you could be at risk.

Excessive amounts of vitamin A can cause a variety of symptoms including:

  • Nausea
  • Hair loss
  • Fatigue
  • Vomiting
  • Dry lips
  • Yellowing of the skin
  • Low sperm count

For pregnant women – an excess of vitamin A could induce birth defects in the first trimester.

 

 

The Optimal Amount…

If your you have had blood tests & they revealed that you are lacking in Vitamin A – it is recommended that you take 50,000 to 75,000 IU each day for one full month to help rebuild stores.

After that, & if you are just looking to maintain your intake – it is recommended to intake 25,000 IU per day.

NOTE:  If you are pregnant – you should not exceed 10,000 IU of vitamin A daily.

 

 

The Sources…

Below are a variety of foods that are packed full of Vitamin A.  If you feel you are lacking – go stock up on these right away!

  • Carrot Juice – One of the richest sources of Vitamin A. It is also a great source of minerals including: calcium, magnesium, copper, potassium, sodium, sulphur, iron, phosphorus, & more!

 

  • Dark Leafy Vegetables – A great source of Vitamin A
    • Spinach
    • Broccoli
    • Kale

 

  • Fish

 

  • Brightly Coloured Vegetables
    • Tomatoes
    • Red Peppers
    • Yellow Squash

 

  • Eggs

 

  • Cheese

 

  • Avocado

 

 

  • Liver

 

  • Orange Fruits & Vegetables
    • Pumpkins
    • Sweet Potatoes
    • Whole Carrots
    • Cantaloupe
    • Apricots
    • Peaches
    • Papayas
    • Mangos

 

The Bottom Line…

If you are concerned about your current vitamin A levels – it is important that you check with your doctor.  Depending on any symptoms you may have your doctor may suggest a change in your diet, add a supplement or test your levels to be certain you are getting the optimal amount.

Also, watch out for upcoming blogs that will delve into additional vitamins.  You may just be a Vitamin guru with optimal vitamin health by the time we’re done!

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

http://www.articlesbase.com/diseases-and-conditions-articles/nutritional-remedies-for-dermatitis-eczema-5405397.html

http://www.articlesbase.com/diseases-and-conditions-articles/nutritional-remedies-for-dermatitis-eczema-5405397.html

http://www.articlesbase.com/health-articles/miracles-of-carrot-juice-753016.html

100 Best Health Foods – Volume 18: 86 – 90

Are you sure that you are eating foods that will help to create optimal health & performance?

I have developed this countdown of the top 100 Best Health foods to help you do just this.

Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & performance.

 1

  1. Turmeric

Nutrition per 100g

Calories:  354

Fat:  89

Carbohydrates:  64.93 g

Sugars:  3.21 g

Fibre: 21.1 g

Protein:  7.83 g

Potassium:  2,525 mg

 

Benefits:   

  • Turmeric is a powerful anti-inflammatory.
  • It contains anti-cancer properties.
  • Turmeric helps to improve blood cholesterol profile.
  • It may help slow the progression of Alzheimer’s disease & multiple sclerosis.

 

Interesting Facts:

  • Turmeric is used for everything from dying Easter eggs to whitening teeth.
  • It has also been used to customise foundation, spice up homemade soaps & embellish temporary tattoos.

 

  1. Peanuts

Nutrition per 100g

Calories:   567

Fat:  49.24 g

Carbohydrates:  16.13 g

Sugars: 3.97 g

Fibre:  8.5 g

Protein:  25.8 g

Potassium:  705 mg

 

Benefits:

  •  Peanuts are rich in antioxidants which help to protect against heart disease.
  • They are high in amino acids to boost mood & brain function.
  • Contains phytosterols which may help prevent colon cancer.
  • They are rich in monosaturated fats, which are linked with protection against heart disease.

 

 

Interesting Facts:

  • A peanut is not a nut but a legume related to beans & lentils.
  • Peanuts are naturally cholesterol-free.

 

  1. Cashews

Nutrition per 100g

Calories:  581

Fat:  430

Carbohydrates:  30.16 g

Sugars:  5.01 g

Fibre: 3.3 g

Protein:  16.84 g

Potassium:  632 mg

 

Benefits:

  • Cashews, if eaten regularly can help to significantly lower the risk of dying from cardiovascular disease.
  • They are a good source of mono-saturated fats which link to protection from disease.
  • They are a good source of B vitamins which help to provide brain power & energy.
  • They are rich in zinc to boost the immune system.

 

Interesting Facts:

  • Cashews are grown out of apples.
  • Cashew shells are poisonous.

 

  1. Almonds

Nutrition per 100g

Calories:  578

Fat: 50.64 g

Carbohydrates:  19.74 g

Sugars:  4.8 g

Fibre:  11.8 g

Protein:  21.26 g

Potassium:  728 mg

 

Benefits:

  • Almonds are a satisfying snack that can help to keep your hunger at bay & blood sugar levels even.
  • They are rich in the antioxidant vitamin E.
  • They are a great source of calcium.
  • They are high in mono-saturated fat for arterial & heart health.

 

Interesting Facts:

  • Almonds are actually seeds.
  • At harvest time they are shaken from the trees & allowed to lay on the ground in orchards for weeks to dry out before they are collected for production.

 

  1. Brazil Nuts

Nutrition per 100g

Calories:  918

Fat:  93 g

Carbohydrates:  17.18 g

Sugars:  3.26 g

Fibre: 10.5 g

Protein:  20.05 g

Potassium:  923 mg

 

Benefits:

  • Brazil nuts are extremely high in selenium, a mineral which is often lacking in modern diets.
  • They are an antioxidant, with strong anti-aging & anti-cancer properties.
  • They are high in magnesium content which helps to protect heart & bones.
  • They are a good source of vitamin E for healthy skin & healing.

 

Interesting Facts:

  • Brazil nuts are one of the most highly profitable non-timber resources to come out of the Amazon.
  • They come from trees that are famous for reaching heights of over 160 feet!

 

Things to Remember…

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results
  • Eat fruit as a snack rather than with your regular meals

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying you away from your optimal state.

Watch for more articles about these points soon.

Finally, remember to always check with your doctor before drastically changing your diet or exercise habit.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

P.S. If you missed any of the previous volumes, please find them here below. & remember to keep an eye out for the next installments of the 100 Best Health Foods!

100 Best Health Foods: Volume 1

100 Best Health Foods: Volume 2

100 Best Health Foods: Volume 3

100 Best Health Foods: Volume 4

100 Best Health Foods: Volume 5

100 Best Health Foods: Volume 6

100 Best Health Foods: Volume 7

100 Best Health Foods: Volume 8

100 Best Health Foods: Volume 9

100 Best Health Foods: Volume 10

100 Best Health Foods: Volume 11

100 Best Health Foods: Volume 12

100 Best Health Foods: Volume 13

100 Best Health Foods: Volume 14

100 Best Health Foods: Volume 15

100 Best Health Foods: Volume 16

100 Best Health Foods: Volume 17

 

 

Resources:

https://www.fatsecret.com/calories-nutrition/usda/turmeric%28ground%29?portionid=56635&portionamount=100.000

http://www.mnn.com/health/fitness-well-being/stories/22-surprising-uses-for-turmeric

http://igentry.blogspot.com/2009/07/interesting-facts-about-peanut.html

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

http://www.blisstree.com/2014/07/16/food/crazy-facts-about-cashews/

http://food.allwomenstalk.com/interesting-facts-about-almonds-i-bet-you-didnt-know-yet/5/

http://www.rainforest-alliance.org/kids/species-profiles/brazil-nut-tree

 

100 Best Health Foods – Volume 17: 81 – 85

Do you know if you’re stocking your pantry & fridge with items to help create optimal health & performance?

I have provided this countdown of the top 100 Best Health foods to help you do so.

Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & performance.

Chilis-1

  1. Chilies

Nutrition per 100g

Calories:   101

Fat:  3.27 g

Carbohydrates:  8.67 g

Sugars:  0

Fibre: 0

Protein:  9.73 g

 

Benefits:

  • Chilies contain capsaicin which can relieve pain & inflammation associated with arthritis.  There is also some proof that it helps to aid in weight loss.
  • They are filled with antioxidants which help to counter the effects of the aging process.
  • They help to lower ‘bad’ cholesterol & reduce the risk of blood clots.
  • Chilies are rich in vitamin C & carotenes which boost the immune system.

 

Interesting Facts:

  • The Chiltepin chili pepper was used as a tax – paid to Aztec emperors.
  • Chili strength is measured in Scoville Heat Units (SHUs)
  • The hottest part of a chili is where the seed is attached to the white membrane inside the pepper.

 

  1. Cinnamon

Nutrition per 100g

Calories:  261

Fat:  3.19 g

Carbohydrates:  79.85 g

Sugars:  2.17 g

Fibre:  54.3 g

Protein:  3.89 g

Potassium:  500 mg

 

Benefits:

  •  Cinnamon is an antibacterial & an antifungal.
  • It helps to prevent blood clots
  • It may help to lower ‘bad’ cholesterol & blood sugars.
  • Cinnamon helps to beat indigestion & bloating.

 

Interesting Facts:

  • Some believe that cinnamon can help treat the common cold & cure pimples.

 

For More Interesting Facts About the Benefits of Cinnamon Click Here

 

 

  1. Cumin Seeds

Nutrition per 100g

Calories:  375

Fat: 22 g

Carbohydrates:  44 g

Sugars:  2 g

Fibre: 11 g

Protein:  18 g

Potassium:  1,788 mg

 

Benefits:

  • Cumin seeds help to improve digestion.
  • They may help to prevent cancer.
  • Cumin seeds contain antiseptic properties.
  • They are rich in iron which supports healthy blood.

 

Interesting Facts:

  • At some points in history cumin was used to pay taxes.
  • Cumin is the second most popular spice in the world after black pepper.

 

  1. Ginger

Nutrition per 100g

Calories:  80

Fat:  7

Carbohydrates:  17.77 g

Sugars:  1.7 g

Fibre:  2 g

Protein:  1.82 g

Potassium:  415 mg

 

Benefits: 

  • Ginger is an effective prescription medicine which helps to relieve motion sickness without producing drowsiness.
  • It is proven to provide relief from the pain of arthritis.
  • It is often used as a digestive aid.

 

Interesting Facts:

  • Throughout centuries ginger has been said to be an aphrodisiac.
  • The most unique form of ginger is from Fiji island- this ginger is famous for having high doses of oleoresin which gives it a unique smell.

 

  1. Nutmeg

Nutrition per 100g

Calories:  525

Fat:  36 g

Carbohydrates:  49 g

Sugars: 3 g

Fibre:  21 g

Protein:  5.8 g

 

Benefits:

  • Nutmeg is known as a mild sedative.
  • It helps to prevent blood clots & cardiovascular disease.
  • Helps with satiety (feeling full)

 

Interesting Facts:

  • Nutmeg comes from a tree in the Banda Islands of Indonesia.  It produces two different types of spices: Nutmeg & Mace.

 

Things to Remember…

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results
  • Eat fruit as a snack rather than with your regular meals

 

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying you away from your optimal state.

Watch for more articles about these points soon.

Finally, remember to always check with your doctor before drastically changing your diet or exercise habit.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

P.S. If you  missed any of the previous volumes, please find them here below. & remember to keep an eye out for the next installments of the 100 Best Health Foods!

100 Best Health Foods: Volume 1

100 Best Health Foods: Volume 2

100 Best Health Foods: Volume 3

100 Best Health Foods: Volume 4

100 Best Health Foods: Volume 5

100 Best Health Foods: Volume 6

100 Best Health Foods: Volume 7

100 Best Health Foods: Volume 8

100 Best Health Foods: Volume 9

100 Best Health Foods: Volume 10

100 Best Health Foods: Volume 11

100 Best Health Foods: Volume 12

100 Best Health Foods: Volume 13

100 Best Health Foods: Volume 14

100 Best Health Foods: Volume 15

100 Best Health Foods: Volume 16

 

 

Resources:

 

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

http://www.express.co.uk/life-style/top10facts/463985/Top-10-facts-about-chillies

https://www.fatsecret.com/caloriesnutrition/usda/cinnamon?portionid=56603&portionamount=100.000

http://www.cookinginajiffy.com/interesting-facts-about-cinnamon/

http://blog.americanspice.com/index.php/fun-facts-on-cumin/

https://www.finedininglovers.com/stories/ginger-beer-recipes-benefits/

http://ciaoflorentina.com/2011/05/21/nutmeg-facts/

 

100 Best Health Foods – Volume 12: 56-60

Do the foods that you eat stimulate optimal health & performance?

My goal is to help you achieve this state with the countdown of the top 100 Best Health foods.

Moving along with seafood – below are the next 5 of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & fitness.

 scallops

  1. Scallops

Nutrition per 100g

Calories:  88

Fat:  7

Carbohydrates:  2.36 g

Sugars:  0 g

Fibre:  0 g

Protein:  16.78 g

Potassium: 322 mg

 

Benefits:

  • Scallops are low in calories & high in nutrition.

 

  • They are rich in magnesium, which plays a variety of different roles in the maintenance of overall body health including energy production.

 

  • They are a great source of vitamin B12 which helps bone health & arterial health.

 

  • Studies show that regular intake of scallops may help to protect against colon cancer.

 

Interesting Facts:

  • Scallops are actually animals – they are in the Phylum Mollusca group of animals which also includes sea slugs, octopi, squid, clams, mussels & oysters.

 

  • In 1280 Marco Polo recorded that scallops were sold in the market in Hangchow, China.

 

 

 

  1. Oysters

Nutrition per 100g

Calories:  68

Fat: 22

Carbohydrates:  3.91 g

Sugars:  0 g

Fibre: 0 g

Protein: 7.05 g

Potassium:  156 mg

 

 

Benefits:

  •  Oysters are an excellent source of zinc which helps with fertility & virility.
  • They contain a variety of compounds & minerals which can help protect against cancers.
  • Oysters are high in iron which is a an important source of energy production, they increase resistance to infections & help to create healthy blood.
  • Oysters are a great source of  B vitamins.

 

 

Interesting Facts:

  • Oysters breathe much like fish, using gills & a mantle.

 

  • There is no way of telling if an oyster is male or female by looking at its shell – in fact they may even change sex one or more times during their lifespan.

 

 

  1. Mussels

Nutrition per 100g

Calories:  86

Fat: 20

Carbohydrates:   3.69 g

Sugars:  0 g

Fibre: 0 g

Protein:  11.9 g

Potassium:  320 mg

 

 

 

Benefits:

  • Mussels are a low-calorie, low-fat source of quality protein.

 

  • They are rich in omega-3 which is an essential fatty acid & helps to manage inflammation in the body.

 

  • They are rich in iron & selenium which help with energy production & detoxification.

 

  • Mussels are a good source of B vitamins which is great for hair, skin, nails & a variety of other bodily functions including brain function.

 

Interesting Facts:

  • Mussels can live for up to 50 years.

 

  • Pearls are cultivated only in freshwater mussels.

 

  • You can tell the difference between wild & cultured mussels by looking for the dull bluish colour, white erosion marks & attached barnacles. Cultured mussels on the other hand, have shiny blue-black shells.

 

 

  1. Crab

Nutrition per 100g

Calories: 101

Fat:  16

Carbohydrates:  0 g

Sugars:  0 g

Fibre: 0 g

Protein:  20.03 g

Potassium:  321 mg

 

 

 

Benefits:

  • Crabs provide an excellent source of low saturated fat protein.

 

  • Crab is a great source of healthy, essential omega-3 fats.

 

  • Crab is a great source for B vitamins which help with detoxification & proper signaling in the brain.

 

 

Interesting Facts:

  • Like insects & spiders, a crabs shell actually acts as an external skeleton.

 

  • The largest crab in the world is the giant Japanese Spider Crab, which can measure up to 13 feet across.

 

 

  1. Crayfish

Nutrition per 100g

Calories:  82

Fat:  1 g

Carbohydrates:  1.2 g

Sugars:  0.1 g

Fibre: 0 g

Protein:  17 g

 

Benefits:

  • Crayfish are low in both calories & saturated fat.

 

  • They provide an excellent source of vitamin E for health protection, great for the skin.

 

  • Crayfish are fairly low in sodium & cholesterol.

 

Interesting Facts:

  • Someone who studies crayfish (& some other fish) is called a Hydrogeologist.

 

  • The most common type of crayfish are red, the next most common are blue & finally white crayfish are the most rare.

 

  • There are over 500 species of crayfish in the world.

 

 

Important Things to Remember…

 

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results.

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying yourself away from your optimal state.

Watch for more articles about these points soon…

 

 

Finally, always remember to check with your doctor before drastically changing your diet or exercise habits; & remember to eat fruit as a snack along with a balanced diet throughout the entire day.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

P.S.  To Receive Quality Info Like This Straight To Your Email: Click Me!

 

P.P.S. Keep an eye out for the next installments of the 100 Best Health Foods!  Check out previous volumes here:

100 Best Health Foods: Volume 1

100 Best Health Foods: Volume 2

100 Best Health Foods: Volume 3

100 Best Health Foods: Volume 4

100 Best Health Foods: Volume 5

100 Best Health Foods: Volume 6

100 Best Health Foods: Volume 7

100 Best Health Foods: Volume 8

100 Best Health Foods: Volume 9

100 Best Health Foods: Volume 10

100 Best Health Foods: Volume 11

 

 

 

 

Resources:

http://facts.randomhistory.com/crab-facts.html

http://facts.randomhistory.com/crab-facts.html

https://www.fatsecret.com/calories-nutrition/generic/crab-cooked?portionid=50828&portionamount=100.000

http://www.wildcoast.co.za/facts-about-mussels

 

https://www.fatsecret.com/calories-nutrition/generic/mussels-raw?portionid=50842&portionamount=100.000

 

https://www.fatsecret.com/calories-nutrition/generic/crab-cooked?portionid=50828&portionamount=100.000

 

https://www.fatsecret.com/calories-nutrition/usda/scallop-%28mixed-species%29?portionid=60863&portionamount=100.000

 

http://mobile-cuisine.com/did-you-know/scallop-fun-facts/

 

http://www.globalgourmet.com/food/egg/egg0298/oyfacts.html#axzz3UxGN8m8v

 

https://www.fatsecret.com/calories-nutrition/generic/oysters-raw?portionid=50845&portionamount=100.000

 

http://www.fatsecret.co.uk/calories-nutrition/lidl/crayfish/100g

 

http://www.johnston.k12.ia.us/schools/lawson/Gradelevellinks/Crayfish/funfact.html

 

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

Hidden Sugar: A Roadblock To Optimal Health & Fitness

When you’re ready to achieve optimal health & fitness there are a lot of tips, tricks & rules to remember.

Here is one of those tips that will help keep you on the road to success by removing a ‘roadblock’.

Keep these items in mind when looking at food labels… Keyword:  Watch out for ‘ose’.

 sugar-485050_640

For Additional Tips That Encourage Optimal Health Click Here

The End Is Important…

Anything ending in ‘ose’ means sugar & sugar is something that is built into modern diets in excess. Especially within processed foods, to make them taste sweeter & more appealing.

The more you can avoid these different types of sugars the more you can reduce your natural cravings for sweets over time, reduce your overall carb intake & get your body out of the rut of waiting on each spike of blood sugar for an energy boost.

 

More About The Hidden Ose…

  • Dextrose: This is a form of glucose derived from starches. It is most often found in packaged foods as it is affordable & widely available.

Where it comes from:  Different types of dextrose are derived from different types of starchy plants including: corn, wheat & rice.

On the Label:  Instead of listing “Dextrose” you may instead see: “corn sugar”, “wheat sugar” or “rice sugar”.

Either way its all sugar.

  • Maltose: If you’ve ever had something that is ‘malted’ it’s likely you have eaten maltose.  Maltose is a small sugar that is made of two smaller glucose sugars which is an important component when brewing beer, distilling alcohol & providing the malted flavour to certain beverages.

Where it comes from:  Maltose is not found in many traditional foods but even those with small traces can be increased by cooking the food.

Sweet potatoes for example have no maltose when they are raw but once cooked – contain about 11 grams of maltose per cup.

On the label: Maltose is a close relative to high-fructose corn syrup.  It is generally found listed in the ingredients for ice cream.  For a complete list of foods high in maltose click here.

 

For Additional Tips That Encourage Optimal Health Click Here

 

 

  • Sucrose: Sucrose is a type of carb made up from two simple sugars.  It is called a disaccharide.  Sucrose is metabolised quickly & stimulates the release of insulin right away.  Therefore – too much sucrose can be a no-no for those who are obese, at risk for diabetes or suffering from cardiovascular disease.

Where it comes from: Sucrose is one molecule away from glucose & one molecule away from fructose.  It is found in very small amounts in many plants including beets, sweet peas, dates & mangos.

On the Label:  Sucrose is found in many commercial baked good such as cookies, pies, chocolate, syrup, donuts, snack bars, cakes & honey.

 

  • Glucose: Glucose is the main source of energy & one of the simplest types of sugar.  Together with the hormone insulin, cells pull glucose from the bloodstream & use it as fuel.  While healthy in small doses, glucose quickly elevates blood sugar levels & should be avoided by diabetics on a regular basis.

Where it comes from: Fresh & dried fruits are the richest source of glucose. Bear in mind that not all fruits are made equal. For example, according to the USDA (US Department of Agriculture) 50 raisins provide 1 gram of fibre & 15 grams of sugar. While a kiwi (depending on size & ripeness) provides approximately 11 grams.

Point being that if you want to maintain optimal health & fitness then you must use the GI chart for food selection.

On the Label: Remember that all types of carbs including complex carbohydrates & fibre can affect blood glucose levels.  Be sure to look at all of the carbs, sugars & fibre on the label before you put any food in your mouth.

 

  • Fructose: Is metabolised differently than regular sugar (sucrose). When you eat a high level of fructose, the liver gets overloaded & begins to store fructose as fat. 

Where it comes from: Fructose is one of the primary sugars in fruit however when processed into ‘high fructose corn syrup’ it is often genetically modified & may not be recognised as fruit by your body anymore?

On the Label:  There has long been a controversy & even petitions formed attempting to push food distributors to be required to list the amount of fructose in foods on their labels.

For now, be sure to watch the amount of other sugars (ose) listed above & keep an eye out for those that do list fructose.

 

For Additional Tips That Encourage Optimal Health Click Here

 

Takeaways:

Sugar is required to survive. However, the question I am asking within the information above is; are you consuming too much sugar?

You may be ingesting it without even knowing? The hidden sugars within our foods these days in one factor that keeps us out of shape, ill & lethargic as a society!

Cut back on the sugars for a week or two, then slowly re-introduce them within a balanced diet. If you read my articles regularly you will have a picture of what a balanced diet is. In my opinion using the glycemic index chart is the smartest way to go.

I coach this to all my clients & those who complete my 7Week-Body-Transformation course. Once you know this stuff you can never unlearn it.

Above all – it is important to read the ingredients of anything you are going to put into your body.

 

The Bottom Line…

Be aware of what is in the food that you eat. On some labels you’ll see: Sugar, maltose, dextrose, fructose, fructose corn syrup… that’s basically sugar 5 times!

Even if you don’t remember all of the above facts & statistics – when in doubt, watch out for ‘ose’ & this should help you limit your overall sugar intake, control your body weight & body fat better plus remove a roadblock on your way optimal health & fitness.

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

http://www.livestrong.com/article/274155-what-is-dextrose-in-food/

http://www.ext.colostate.edu/pubs/foodnut/09301.html

http://healthyeating.sfgate.com/highsucrose-foods-8910.html

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/taking-a-closer-look-at-labels.html

http://www.nofructose.com/food-ideas/looking-at-labels/

 

The Truth About Body Fat

Considering most people these days are watching their waistline, fat often becomes a villain, a ‘bad’ thing that should be avoided at all times.

Fat however, is an essential element in creating optimal health & fitness. The more you understand how the body uses fat the better results you will get from your efforts.

 

Fat measurement

 

For A 7-Week Body Fat Transformation Click Here

 

 

Scientific reasons why you need fat…

According scientific research gathered & reported by Bupa.co.uk, dietary fats are vital to providing your body the energy it needs to support cell growth.  Fat is also important for helping to protect organs, keeping the body warm & helping the body to absorb nutrients & produce hormones.

For women fat is also an integral part of their reproductive system.  Fat is necessary in order to have a healthy monthly cycle & in bearing children.

 

 

Subcutaneous & Visceral Fat…

Not all fat is created equal.  According to scienceblog.com there is a scarcity of information about the differences between fat types:

 

Subcutaneous Fat:

This is the fat found just below the outermost layer of skin.  This is the type of fat that you can grab on any part of your body including the mid-section.  It is the protective wrap over the body, helping to protect the rest of the tissues below.  Subcutaneous fat can be measured with body fat calipers which are used to assess an estimation of total body adiposity.

You would have heard me talk about BioSignautre before. Using the BioSignature system for fat testing & hormonal profiling is a perfect way to test & at the same time stay on top of your unique requirements.

 

Visceral Fat:

Visceral fat is also known as ‘organ fat’ & is the more dangerous of the two types of fat.  This fat develops inside the peritoneal cavity.  In other words, the visceral fat is located between the organs & is what develops into ‘belly fat’.

Visceral fat has been linked to:

  • Insulin Resistance
  • Dyslipidemia
  • Hypertension
  • Glucose Intolerance
  • Coronary Artery Disease
  • Elevated Triglyceride Levels

…& more.

 

 

For A Body Fat Transformation in Just 7 Weeks Click Here

 

 

 

 

Optimal Body Fat for Men & Women…

At the end of the day, there is a basic level of fat that the body needs to survive.  These levels are different for men & women.

Below is one view on average body fat percentages for typical male & female body types:

Image Source

 

In my practice I use these criteria as healthy functional ranges:

Women: 15-20%

Men: Below 14%

Keeping yourself within these ranges ensures that you are not carrying around excess weight that is essentially holding you back & blocking your access to optimal health & fitness.

 

 

How Quick Can You Drop BodyFat…

Losing weight on the scales is all about creating a calorie deficit each day. Larger deficits lead to faster weight loss.  However, if deficits are too large then you may begin to lose muscle mass rather than fat – Not Good.

Also, the leaner you get the more your body will try to conserve its smaller fat stores so the slower the fat loss will be.

Use the following as a general rule of thumb for rate of fat loss:

Body Fat Level Rate of Fat Loss
Men: <15% Women: <24% <0.5-1.5 lb per week, or; 0.25-0.75% of bodyweight per week.
Men: 16-25% Women: 25-34% 1-2 lb per week, or; 0.75-1.5% of bodyweight per week.
Men: 26+% Women: 35+% 1.5-3.5 lb per week, or; 1.0-1.5% of bodyweight per week.

Source

Ultimately though, remember, instead of fixating on a rate of loss it is better to determine an optimal calorie deficit for your body.  Factors to consider include gender, age, weight, height, activity level & end goal.

Importantly, I suggest you focus your efforts around bodyfat % rather than weight on the scales.

Reason being, that if I train you to increase your lean muscle mass & eat in a way that stimulates fat burn then you may actually show no change on the scale (remain the same weight) – however your body composition would have improved.

You’ve decreased body-fat & increased muscle – this is a healthy tipping point as the more muscle you have the more calories you will burn, not to mention how much better you will look in the mirror!

 

For A 7-Week Body Fat Transformation Click Here

 

 

Prevention…

Remember, you’re always at risk of gaining excess fat if you are not closely monitoring your diet & exercise routine.

To reduce your risk of excess fat, eat a healthy diet rich in green vegetables, organic humanly farmed meats & a sprinkle of fruits.

Also remember to exercise daily.  Strength training is a great way to reach & remain in optimal shape, as mentioned above muscle increases calorie burn & thus helps to eliminate fat stores.

 

 

The Bottom Line:

If you want the absolute bear essential requirements, here they are. Follow these three guidelines & your bodyfat will not go wayward on you:

  • Exercise Daily: Train with weights
  • Eat a diet rich in green veg & quality protein plus eliminate sugars & refined processed foods
  • Get to Bed early every night.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

 

Resources:

http://www.bupa.co.uk/health-information/directory/f/fat

http://scienceblog.com/15764/subcutaneous-vs-visceral-fat-which-matters-most-when-battling-the-bulge/#A2mcKYtzOQSkkeif.97

http://www.healthchecksystems.com/bodyfat.htm

http://www.nlm.nih.gov/medlineplus/weightcontrol.html

http://www.ncbi.nlm.nih.gov/pubmed/18220642