Long Days & Healthy Ways

My experience with cutting out the carbs

Three years ago, following my discovery of weights a year before and a difficult break-up, I was a lean bean displaying my abs proudly in Ibiza on holiday. Three months later, my motivation had gone, I had bounced back to pre-‘diet’ weight, and I was back at square one.

People very rarely admit when their progress goes backwards, and social media is so full of jaw-dropping before-and-after photos that it almost seems shameful to admit you rebound. However, I really wanted to do this post because, since re-discovering carbs within a healthy intake of food, I can see where I, and millions of others, went wrong.

Why did this rebound happen then?

My diet was ‘healthy’, and I could maintain it for a while, but it just wasn’t sustainable in the long-run. I was eating between 1000 calories and 1300 calories per day, depending on whether I was on a ‘high’ or ‘low’ day in my cycle. Five days a week, whilst working a full-time teaching job, I was eating as little as 26g of carbs in the form of blueberries, asparagus and cherry tomatoes!

Now, almost three years later, my mindset is much more positive (still a work-in-progress), I’ve started a PT Fitness and Nutrition course on the side to further educate myself on nutrition and fitness, and I’ve re-discovered a way to be healthy (and pretty lean) without crazy calorie deficits or cutting out the carbs.

So… why carbohydrates?

Carbohydrates have been labelled as a ‘no-go’ area by so many diets out there, so much so that people have begun to become completely disillusioned with what they are and do. Now, I’m not here to tell you that my word is the Bible, or to change your way of eating if it works for you, I’m just here opening up the train of thought FOR eating carbohydrates if, like me, you are someone who wants a way eat which is healthy and sustainable.

What are carbohydrates?

Carbohydrates are the starches, fibers and sugars found in foods such as fruit, grains, vegetables and milks. At a chemical level, they contain carbon, hydrogen and oxygen and they are part of the three ways our bodies get energy (the other two are proteins and fats). Carbohydrates contain four calories per gram, which is the same as protein. There are two types of carbs:

1.     Simple carbohydrates: They contain only one or two sugars. These are digested and absorbed faster than complex carbohydrates. Examples of simple carbs are sweets, syrups and table sugar. These foods are known as ‘empty’ foods as they don’t contain fibre or vitamins/minerals, so aren’t seen as ‘good carbs’ and can aid weight gain.

2.     Complex carbohydrates: They contain three or more sugars, and take longer to digest and absorb. Examples of complex carbs are potatoes, lentils, peanuts and wholegrain breads/cereals. These are the kind of carbs you want in your life!

Why do we need carbohydrates?

Carbs provide the main energy supply for the body, so you and your organs can function. They:

-        Help regulate blood sugar levels.

-        Provide fibre to prevent constipation, amongst others things.

-        Give you a feeling of fullness (something that is needed to help beat those cravings).

-        Prevent your body using protein for energy (we need protein for important stuff like building and repairing muscles) which gives our kidneys a break.

-        Are a good source of nutrients (think sweet potatoes, blueberries, kale).

Carbohydrates have even been found to benefit mental health. In a study done by JAMA Internal Medicine in 2009, it was found that people on a high-fat, low carb diet for a year experiences more depression, anger and anxiety than those on a low-fat, high-carb diet.

Won’t carbohydrates make me fat?

If you eat too much protein, fat or carbohydrates, your body will store the excess energy as fat, regardless of the source. However, 50g protein contains the same amount of calories as 50g carbohydrates (4 per gram). You just need to make sure your choices of food are good in general, and that the carbs you eat:

-        Are low to moderate in calories

-        Are nutrient-dense

-        Don’t have refined sugars/grains in them

-        Are high in fibre

Some examples of good carbohydrates are sweet potatoes, potatoes, kale, spinach, broccoli and berries.

This way, your body is getting what it needs in an easy energy source, you are feeling full because of the fibre in your food, and you’re not depriving yourself of a whole food group, like so many people do.

When I got a skin condition called Perioral Dermatitis just over a year ago, I started really looking into the natural ways I could try and cure it. The doctor stated that the only thing I could do was stop wearing all makeup and hope for the best, but once I started searching online, I saw there was SO many other things to think about. Once I put three things in place, I was pretty much cured within months. These were:

1. I stopped using chemical-filled face and body moisturisers, and replaced them with Pure Potions Skin Salvation for my face, and organic coconut oil for my body.

2. I stopped using toothpaste with fluoride in, and started drinking bottled water instead of tap water to reduce my fluoride intake (I’m aware of the dangers of water in plastic bottles, and that the water we shower/bath/wash our hands in has fluoride in, but I was trying to reduce my contact with fluoride as much as possible).

3. I stopped using ANY products with Sodium Lauryl Sulfate (SLS) in. That included face wash, shower gels, shampoos, hand wash...

FYI: One of the ONLY toothpastes available in the supermarket with no fluoride OR SLS, is Sensodyne Classic.

Now, I know the no-fluoride thing is a topic in itself, but I wanted to focus on SLS because today, I had a shower and  instead of using the natural soap I usually use, I used a shower gel that my other half left. It contained SLS. My skin’s been clear of PD for a while now, but as soon as I had used the shower gel, my face flared up in red patches.

So, what is SLS?

SLS is a chemical used in most cosmetic products and cleaners, which allows the product to foam and interact better with your skin or hair. Companies use it because it’s cheap, and makes a product seem more luxurious (we all love the lather in a shampoo!). It can be found in: - body washes - shampoos - toothpastes - soaps - bath salts - laundry detergents - engine degreaser It’s also used as a skin IRRITANT when testing products used to cure skin problems!

Why should we ALL be avoiding this irritant in our toiletries?

Cancer Whilst there has been plenty of talk about the link between SLS and cancer, there is no SOLID proof of it just yet. However, It’s contaminated with 1.4 dioxane which, according to the National Institute for Occupational Safety and Health is ‘possibly carcinogenic to humans’. 

Toxicity Levels The Cosmetic Ingredient Review (a company which reviews and assesses the toxicity of individual components in cosmetics) states that products should not contain concentrations of over 1%. SLS is an irritant with more than 2% concentration.

Skin Irritation A report by The American College of Toxicology (ACT) which was published in 1983 discovered that even concentrations of SLS under 0.5% could result in skin irritation. Concentrations above that resulted in severe, corrosive irritation. To put this in perspective, many cleaning products can have 10-30% SLS in them! No wonder my skin did this immediately after using shower gel with SLS in:

Sickness Undiluted SLS can cause skin problems, eye irritation, dizziness, sickness and diarrhea if it’s swallowed.

So, if you’re finding your skin is sensitive after a shower, or you have skin irritation in general, try to get rid of the products with SLS. Take a look at the website http://slsfree.net/ to learn more about products without SLS, and start looking at the product labels in your bathroom.

It’s been a while since I last posted. This is, pretty much, due to directing a play at the end of the school year, losing all remaining energy getting to the end of the summer term and, well, enjoying my summer break! So, I thought it’d be very appropriate to write about something I enjoyed a great deal of over the holiday... SLEEP!

Now, there’s a great deal of opposing information out there regarding how long ideal sleep is. The general consensus is that 7-9 hours of sleep is ideal for healthy adults, and more for children. However, Margaret Thatcher was known to get by on 4! I’m not going to be wading into the duration debate myself, but I personally make sure I get 8 hours of sleep whenever I can, otherwise I am not a pleasant person to be around!

Now, it’s interesting that there are many people who make sure they regularly go to the gym and eat healthily, yet they don’t put sleep at the top of their list despite it being just as important, if not more! Here are FIVE reasons (of many more) why you should be prioritising sleep:

1. It improves your overall health and slows ageing. Many studies have found a link between a lack of sleep and conditions such as heart attacks, obesity and diabetes. Whilst most of these may be caused by long-term sleep deprivation, one study found that after only FOUR days of giving 10 healthy adults disturbed sleep patterns (such as those shift workers have), 3 of them had pre-diabetic blood glucose levels.

2. It improves your memory. When you sleep, your brain goes through a process called ‘consolidation’ which strengthens memories and mentally practises skills.

3. It curbs unhealthy weight gain. Without even mentioning the studies, we all know that if we’re knackered, we’re less likely to go to the gym. Also, there’s a hormone called leptin which plays a vital role in helping you feel full. When you don’t get enough sleep, leptin levels drop and voila! Suddenly that cake you could usually avoid is in your hand because your body craves that quick fix.

Researchers at the University of Chicago also found that dieters who were well rested lost more fat than those who were sleep deprived. The people who were sleep deprived lost more muscle mass, so for you bodybuilders out there, this is a key factor in helping get those gains!

4. It gives you a better sex life! A poll done by the National Sleep Foundation found that 26% of people avoided sex because they were simply too tired. There are also some new findings that a lack of sleep may link to lower testosterone levels in men.

5. It improves your mood and well-being, and lowers stress. Amongst other things, sleep improves mood and helps steer you away from mood swings and depression. Sleep helps to regulate emotions, hence why you turn into a monster when you’re not putting in the sleep hours.

There are so many other benefits of sleep, but it’s so important to make sure it’s at the top of your list of priorities. The new school year starts tomorrow, and with that comes a great deal of work. However, whatever the situation, I always try to make sure I get my 8 hours. If I don’t, my pupils know!

Here’s a final little visual... we all know I love them:

 Turmeric is the root stalk of a plant that's part of the ginger family. One of its main components is a substance called curcumin. If you haven’t got fresh turmeric (pronounced tchoo-mer-ik) in your house, it’s pretty likely you have the powdered version hidden away somewhere in your cupboard. You may even know that it’s meant to be pretty good for you. But what ARE the benefits of it?

Ten benefits of turmeric:

Turmeric has been used in Ayurvedic medicine to combat heartburn, diarrhea, bloating, colds and even depression.

It’s important to note that the benefits of turmeric are proven in a laboratory, but but more long-term studies need to be done on people to prove these benefits. I would say myself, however, that I have successfully used turmeric to help with many things, including headaches and colds. So what are the claimed benefits?

1. It prevents cancer

Turmeric has been found in lab studies to stop the growth of existing cancer, prevent cancer and even destroy cancer cells.

2. It boosts immunity

The Top 10 Home Remedies website states that:

Turmeric contains a substance known as lipopolysaccharide, which helps stimulate the body’s immune system. Its antibacterial, antiviral and antifungal agents also help strengthen the immune system. A strong immune system lessens the chance of suffering from colds, flu and coughs. If you do get a cold, a cough or the flu, you can feel better sooner by mixing one teaspoon of turmeric powder in a glass of warm milk and drinking it once daily.

3. It heals wounds

Turmeric is a natural antiseptic and can be used as an antibacterial disinfectant. It helps to treat psoriasis and other skin conditions, and can repair damaged skin. If you sprinkle or rub turmeric onto a cut or burn, this speeds up the healing process.

4. It helps to relieve arthritis

Turmeric has anti-inflammatory properties and can destroy free radicals which damage the body’s cells. Studies have found that arthritis sufferers who have turmeric on a regular basis experience relief from mild joint pains and inflammation.

5. It controls diabetes

Turmeric helps to control insulin levels, helps reduce insulin resistance, improves glucose control and aids the effect of diabetes medication. It’s important to know, however, that if taken with strong medication, turmeric can cause low blood sugar.

6. It reduces cholesterol

It’s been found that even using turmeric as a seasoning on food can reduce cholesterol.

7. It aids healthy weight loss/ maintenance

Turmeric helps the body to produce bile, which aids fat breakdown. People suffering from obesity are recommended to have 1 teaspoon of turmeric with each meal.

8. It aids digestion.

See the above benefit for why!

9. It helps to prevent Alzheimer’s

Turmeric prevents plaque build-up in the brain which can prevent/slow down the disease.

10. It prevents liver disease

Turmeric increases production of the enzymes which the liver uses to detoxify the blood. 

So, with all of these benefits, why are you not using it?! Sprinkle it in any recipe on meat, use it in tea, or make a salad dressing with it! Either way, you’re going to benefit from it.

I’m writing a slightly different type of post today, as I felt it would be useful for anyone who’s reading my blog to find other ways to learn even more about health and fitness. I’ve just spend a few hours prepping food for this week, and am now about to spend a few more working on my PT qualification. 

Some of you might be thinking, why am I completing a PT course when I’m already a secondary school teacher? Because I want to keep learning!

I think health and fitness is such a vital part of going through life successfully, and I want to know more so I can keep my life as good as possible, for as long as possible. If I can learn more through extra education, then that’s what I’m happy to do.

So today I’m going to go through one simple thing I use to help educate myself on health and fitness, and give you the links to do so as well (should you want to).

What do I do to learn more about health and fitness?

I listen to podcasts!

As well as listening to music podcasts in the gym (Defected In The House, Hospital Records Podcast and The Danny Howard Podcast are firm favourites), I listen to several health podcasts on a daily basis to learn more about different aspects of health. They are free and available through iTunes to listen to/ download.

Whether it’s listening to nutritionists talking about healthy food , or psychologists exploring the fitness mindset, there are so many people out there interviewing the best of the best to get information out there. Here are my top three:

1. The School of Greatness This podcast is by a very American guy called Lewis Howes, but is really worth a listen. He interviews some amazing people, and has a massive variety of topics on his show. He talks about fitness, life motivation, health and general positivity. 

2. The Fat-Burning Man Abel James is another American, and has an amazing voice! He even gave it all up to travel with his wife and dogs round America in a caravan to help himself write his health book, The Wild Diet. He’s pretty much Paleo, but he includes interviews with people who aren’t, and they include topics such as eating raw, brain health and ketosis. 

3. Ben Coomber Radio Ben Coomber is a British performance nutritionist, coach, presenter and owner of Body Type Nutrition. He presents his latest podcasts with Rachel Guy, a female with similar notches to her belt. The format of his podcast is them both answering questions that people have written to them, as well as interviews every now and again. They go off on tangents and like to have a good swear, but they both talk sense and know what they’re talking about.

For those of you out there preparing for your holidays, you may have already started looking for ways to burn fat fast. Whilst the only true answer for being fit is CONSISTENT healthy eating and exercise, fasted cardio is a tool that many people use when wanting to lose fat quickly. But is it the best way to burn fat? In this post I’ll be looking at the pros and cons of fasted cardio.

What is fasted cardio?

Fasted cardio is literally doing cardio (such as running, cycling or jumping on the step mill) in a ‘fasted state’ (on an empty stomach).

When you have eaten and your body is processing food, you have elevated insulin levels and you are in a ‘fed’ state. Your body uses up the energy in the food you eat, and stores any excess. Once your body is not processing and absorbing food, it’s in a ‘fasted’ state, you have lower levels of insulin and your body starts going for your fat stores to use as fuel. Weightology put a graph together to show the processes:

The theory is that if you do it on an empty stomach, your body will tap into your fat stores for energy rather than food, assisting in fat loss. 

What are the pros?

- It does have some research backing it. Amongst other studies,  UK study published in the British Journal of Nutrition found that subjects burned 20% more fat when doing fasted cardio compared to doing cardio after a meal. 

- When you’re in a fasted state, blood flow is increased to the abdominal area, which means catecholamines (chemicals that your body uses to burn fat for energy) can reach this fat easier, resulting in a higher possibility of fat loss in this region.

- Fasted cardio works well for those people with lower fat percentages (men at 5-6% and women at 13-14%) to help move stubborn fat.

What are the cons?

- You can’t cheat a bad diet! Fasted cardio won’t burn body fat if you are consuming more than you are burning. 

- While sleeping, your body also breaks down amino acids into glucose overnight, so fasted morning cardio also uses potentially more amino acids for fuel. If you are building muscle, this may not make fasted cardio ideal. However, this could be combated by consuming a fast-digesting protein like whey, (ideally with some slow-digesting casein) after your cardio.

- If you’re a man with a fat percentage above 8, or a woman with it above 16%, fasted cardio won’t have a massive effect on your fat loss. HIIT may work better for you at that stage; studies show HIIT burns up to twice as much fat as steady cardio.

So what should I do?

Whatever you feel best doing!

Many people rave about the benefits of fasted cardio, and I personally feel great if I manage to do it before work in the morning. But why bother doing fasted cardio if it makes you feel awful and eat more throughout the day?

Knowing the facts behind fasted cardio helps towards making a decision if you are torn, but the truth is, if you enjoy doing fasted cardio and you’re a morning person, why shouldn’t you do it?! Similarly, if you feel sick ten minutes into a morning run before breakfast, maybe you should think about doing something different. 

Still want to know more?

If you want to take a look at some more information about the positives and negatives of fasted cardio, take a look here, here and here.