You can’t out train a bad diet

You can’t out train a bad diet


When we think about fat loss we think about diet and exercise.  But just how much does your diet and exercise influence your weight loss?

You might be surprised to hear that nutrition accounts for 80% of the fat loss the other 20% is from exercise.

If you are that person who pounds the treadmill day in and day out and you are not seeing the pounds shift, it is most probably down to nutrition. Weight loss is not magic; it isn’t something that just happens. It is a science, calories in verses calories out. If you consume more calories than you burn you will gain weight if you consume less you will lose weight. So why are so many people getting it wrong?

Firstly the biggest mistake people can make is not being aware of  what they are consuming every day, underestimating the calories in foods, through lack of knowledge, portion size and denial.

Clients who keep a food diary are 50% more likely to lose weight than those who don’t. Food diaries can be a fantastic insight into your calorie intake, portion size, day to day habits; good and bad, macronutrient intake, emotional triggers and lots more.

To lose one pound a week you need to burn on average 500kcal per day. This amount of calories burnt through exercise can be difficult to achieve for most people. However cutting our diet by 500 calories a day is much easier, especially with the right knowledge and advice. You can create this kind of deficit by food swapping and cutting back on high sugar foods containing lots of empty calories, by doing this you will not feel deprived or hungry,  in fact you will feel all the benefits of properly nourishing your body.

Exercise is an integral part of our overall health and wellbeing. There are so many benefits of exercise, including reducing the risk of heart disease and diabetes, lowers blood pressure, reduces cancer risk, strengthens muscles, improves mood, helps reduce body fat to name but a few. I recommend to all my clients’ that they undertake a min of 30 minutes of exercise every day. Incorporate this with the perfect nutrition plan and support and you will see the pounds melt away. We are all given a calorie allowance each day, spend them wisely.





The Benefits of Beetroot

The Benefits of Beetroot


Is beetroot part of your balanced diet? If not, it should be!

Beetroot is one of those foods that has come to the forefront of nutrition in recent years, and for a good reason, beetroot can lower blood pressure, has cancer fighting properties, is packed full of anti-oxidants  and has been hailed the new sports supper juice!

beet 1               beet 6               beet 4              beet 3

Beetroot Nutrition

Beet bulbs are not much bigger than a small onion, they have a stock of leafy greens attached, and theses leafy greens are crammed full of calcium, vitamins A + C and iron. The beetroot bulb itself is packed full of folic acid, fibre and potassium, thus making this vegetable ideal for improving bowel functions and lowering the bodies cholesterol levels.

Beet the Hypertension

A lesser known health benefit of fresh beetroot is its ability to lower blood pressure in people with hypertension. Beetroot is packed full  of Inorganic Nitrate, when we consume beetroot the Inorganic Nitrate converts into Nitric Oxide, this process dilates and relaxes blood vessels.

One glass of fresh beetroot juice per day could significantly reduce the effects of hypersensitivity reducing your blood pressure in a natural way.

Beetroot and Athletic Performance

Beetroot is very popular with athletes, with its ability to increase the size of your blood vessels thus leading to and increased flow of oxygen.

It is recommended to drink 300ml to 500ml of beetroot juice 2-3 hours prior to a sporting activity, to help performance by up to 2-3%.

Cancer Fighting Properties

Beetroot contains a compound called Betacyanin this aids cell respiration and reduces the growth of cancer cells within the body.

How to Consume Beetroot

You can grate beetroot into a salad, steam chopped beetroot and serve on the side of any meal, avoid over cooking as this may damage the vital nutrients. Fresh beetroot with its stalks removed will last up to 4 days in the fridge, make sure when you purchase your beets, they have the greens attached, and they are firm, smooth and red/purple in colour.

To increase your consumption of beetroot juice I would recommend juicing the beetroot. Three to four bulbs will give you 300-500ml of fresh juice. Sip this through a straw to avoid the temporary red staining of your beautiful white teeth! You can add celery, carrot, lemon or lime to your juice to enhance the flavour.

The Negative Side Effects

With all those positive side effects of consuming beetroot, it’s hard to believe there would be any negatives, however if you consume a lot of beetroot juice, you may notice a pink red tinge to your urine and stools, this is completely harmless however can be alarming if you aren’t aware that this is due to the betalain pigment.

If you suffer from low blood pressure, high levels of beetroot juice are not recommended due to the blood pressure lowering affects; this may make your condition worse.

As always please consult your GP before making changes to your diet.