Is your morning caffeine fix effecting your fitness goals???
Are you drinking your calories ?
Do you enjoy a coffee to kick start your day! I know I do, but is your coffee addiction effecting your goals. Depending on what your poison is, it may come in at a whooping 630 calories which would take you roughly 30 mins of cardio to burn off and equivalent to 2 Mars bars.
Coffee is something a lot of people don't consider tracking or including in their food intake for the day, but you should especially if this is one of the main reasons you aren't hitting your goals as quickly as you should.
LATTE What is it: 1-2 shots of espresso with steamed milk. Calories: Small, 200; large, 341. Fat: Small, 10.6g (6.6 saturated); large, 17.9g (11.2 saturated). Verdict: Surprisingly unhealthy. A large latte contains almost one third of the daily recommended fat intake for women. Add a vanilla shot and you 380 calories and 14.5g of fat in each large cup. This is equivalent to ten rashers of bacon. How to make it healthier: Stick to skimmed milk and the calories in your large latte drop to 160, reduce saturated fat to zero and still provide a healthy dose of calcium. Soya milk contains 50 calories more per large serving, but is still healthier than whole milk.
CAPPUCINO What is it: A mix of steamed and foamed milk added to an espresso shot. Calories: Small, 122; large, 207. Fat: Small, 6.4g (4g saturated); large, 10.7g (6.7g saturated). Verdict: Better than lattes. But, with 6.7g of arteryclogging saturated fat in a large mug, it's hardly healthy. How to make it healthier: Ask for skimmed milk. This will remove the fat and cut the calories to 129 in a large drink (76 in a small). Sprinkle on cinnamon instead of chocolate.
Long Black What is it: 2-3 espresso shots topped with water, and optional dash of milk. Calories: Small, 11; large, 23 (more with milk and sugar). Fat: None (unless you add milk). Verdict: Most people add milk, but to cut calories make sure it is skimmed. How to make it healthier:Avoid full-fat milk and sugar. Better still, take it black.
ESPRESSO What is it: Coffee and water. Calories: Single, 6; double, 11. Verdict: If you don't add sugar (10 calories per sachet), this is the lowest-calorie coffee. Consuming more than 5-6 cups a day is not recommended by doctors or nutritionists, but a strong black coffee 1-2 hours prior to exercise has been shown to be beneficial. Substances in caffeine trigger the release of fats into the bloodstream during activity, enabling the body to use fat as its primary energy source. You will also burn up the fat faster.
HOT CHOCOLATE What is it: Chocolate drunk with whole milk, often topped with whipped cream. Calories: Small, 357; large, 549. Fat: Small, 18.7g (10.7g saturated); large, 27g (15.2g). Verdict: A large cup has the calories and fat content of three hot dogs. Worse is a large, white, hot chocolate containing a whopping 719 calories and 33.4g of fat. How to make it healthier: Go for a small, no-whip, skinny hot chocolate to drop your calories to 209.
VANILLA FRAPPUCCINO What is it: A blended creme drink made from a coffee-free mix of sugar, syrup, milk and ice, possibly topped with whipped cream. Calories: Small, 344; large, 530. Fat: Small, 12.5g (7g saturated); large, 18g (9.9g saturated). Verdict: Blended cremes are a mix of sugar, milk and ice and contain just 190 calories in a small cup. But, the addition of syrups, such as banana and chocolate, turn them into a dieter's disaster. You'd be better off with a small pizza. How to make it healthier: Skip the whipped cream to save 94 calories (131 in a large frappuccino). Choose a small, low-fat coffee frappuccino with no cream - just 119 calories.
MOCHA What is it: Three-quarters steamed milk, 3-4 pumps of chocolate sauce and 2-3 shots of espresso topped with whipped cream. Calories: Small, 255; large, 484. Fat: Small, 9.3g (5.4g saturated); large, 25.3g (14.3g saturated). Verdict: Very fatty. This is sweetened with a massive 41g of sugar in a large cup. Things could be worse: a large white chocolate mocha with whipped cream contains 628 calories and 28.9g of fat. How to make it healthier: Order a small skinny (skimmed milk), no-whip (without cream) dark mocha and your calorie count drops to 175.
CHAI TEA LATTE What is it: A spiced tea mixed with whole milk and honey. Calories: Small, 210; large, 362. Fat: Small, 5.3g (3.3g saturated); large, 9.2g (5.7 saturated). Verdict: Though it sounds healthier than coffee (tea has antioxidants), whole milk and honey bumps up calories and fat. A large drink is more calorific than a cheese sandwich. How to make it healthier: Choose a milk-free iced tea (black or green) for just 80 calories and no saturated fat. A sugar-free black tea is better still. It is fat-free and rich in disease-fighting antioxidants.
Tips to cut the calories-
1 Ask for skimmed, non-fat milk.
2.Skip the whipped cream as it adds 80-120 calories and 7g of bad fat. 3 Sugar (10 calories per sachet) and syrups (70 calories per shot) bumps up your total.If you are going to have syrups ask for sugar-free syrups.
4 Low-fat milky drinks are a good choice as they contribute around 200mg of calcium to the recommended daily total of 800-1,000mg. The best sources include a skimmed milk latte (320mg of calcium) and a skimmed café mocha (277mg calcium).
5 Avoid adding sugary toppings to your coffee. Chocolate and caramel add between 6 and 15 calories.
I hope this blog post will help you be more aware of how you are fuelling your body and be more aware of excess calories and how to reduce your daily caffeine fix to suit your goals. If you have any questions or comments please post below or email firstname.lastname@example.org looking forward to hearing from you. 😜
Junk food is any food that provides too much fat and calories and not enough nutrients. You may have trouble resisting the urge to indulge when commercials, grocery store shelves and fast food restaurants are packed with treats. Consuming small amounts of junk food can be part of a healthy lifestyle, but your body is at risk of serious harm if you don’t monitor your intake.
Fast food nutrition should make up a minimal part of a healthy diet. Fast foods and junk foods are high in fat, sodium and sugar, which can lead to obesity and a range of attendant health problems, including diabetes, heart disease and arthritis. Here are the facts about how excessive junk food consumption affects your body.
Junk food doesn't contain the nutrients your body needs to stay healthy. As a result, you may feel chronically fatigued and lack the energy you need to complete daily tasks. The high levels of sugar in junk food puts your metabolism under stress; when you eat refined sugar, your pancreas secretes high amounts of insulin to prevent a dangerous spike in blood sugar levels. Because fast food and junk food don't contain adequate amounts of protein and good carbohydrates, your blood sugar levels will drop suddenly after eating, leaving you feeling grumpy, fatigued and craving sugar.
Junk food contains large amounts of fat, and as fat accumulates in your body, you'll gain weight and could become obese. The more weight you gain, the more you'll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.
The high levels of fat and sodium in junk food can cause high blood pressure or hypertension. Excessive dietary sodium can also have a negative effect on renal function, even leading to kidney disease. In the short term, high levels of dietary fat lead to poor cognitive performance. You'll feel tired and have trouble concentrating because your body might not be getting enough oxygen. The high levels of fat and sodium in junk food and fast food can contribute to heart disease by raising blood cholesterol levels and contributing to arterial plaque buildup. The high levels of Trans fatty acids found in many junk foods and fast foods can lead to fatty liver deposits, which, over time, can cause liver dysfunction and disease.
Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type-2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels. Because junk food doesn't contain the protein or complex carbohydrates that your body needs to maintain consistent blood sugar levels, your blood sugar levels will drop suddenly soon after eating. You'll crave sugar and likely end up eating more junk food.
Over time, this stress damages your body's ability to use the insulin secreted by your pancreas. A healthy diet can help maintain your body's insulin sensitivity. Even in the short term, eating too much junk food can make you feel really uncomfortable. It can lead to mood swings and constipation, and lower your energy levels so that you lack interest in the exercise you need to burn off those extra calories.
To reduce your health risk, the American Heart Association recommends that you limit your intake of Trans fats to less than 1 percent of your total calories – about 2 grams each day – but ideally, cut it out altogether. Cut daily intake of added sugar to about 100 calories, or 6 teaspoons, for women and about 150 calories, or 9 teaspoons for men. You do not have to give up fast foods if you choose smaller servings, limit or avoid cheese toppings, mayo, high-fat sauces and dressings, breaded or fried foods and sugar-sweetened beverages. Choose instead roasted or grilled chicken, single hamburgers with lettuce and tomato, tacos fresco style, made with salsa instead of cheese, diet soda, water, low-fat salad dressings, yogurt for dessert, and, if you cannot pass them up, order small fries.
If you are looking for healthy meal alternatives then jump onto www.facebook/fithealthyyoufitness receive sharing nutrition 101 group to get regurlar updates on healthy options.
It Only takes a month to break a habit so make the change today to live a healthier lifestyle tomorrow.Contact email@example.com to see how we can help!
Effects junk food has on the body
Nutrition For Weight Loss
How to stay trim and lean without starving or dieting
The biggest mistake with dieters is that they go into a diet with the intention of being overly strict on what they allow themselves to eat. The problem is that when they slip up and cheat, they see it as absolute failure and quit the entire idea. The result is a retiring back to old, bad habits. This is called the Abstinence-Violation Effect and needs to be avoided by any means. You need to approach dieting with a flexible mindset, allowing yourself to have food, here and there, that doesn't go along with the program. Otherwise, you will drive yourself nuts and end up worse off than when you started.
Dieting can be simple, if you allow it to be. Fat gaining is achieved when you consume more energy, in the form of calories, than you expend throughout the day. Fat cells are simply cells that store excess energy. The only way to get rid of that excess energy is through burning off more calories than you take in, plain and simple. In addition to exercising more, cleaning up your diet will increase the effects of fat loss and give you more vitality.
Focus on the nutrients:
Fiber : There are two types of fiber, soluble and insoluble. Soluble fiber is rapidly broken down and fermented while insoluble fiber is not. Soluble fiber slows the appearance of glucose in the blood due to its viscous property. The viscosity of soluble fiber slows down the transit time of foodstuffs in the upper digestive tract, and lowering nutrient absorption rates. This, in turn, lowers the blood concentrations of ingested macronutrients, leading to lower amounts of absorbed energy. Other great sources of fiber come from melons, oat bran, psyllium, wheat, and whole-grain breads.
Fat : Fat should not be avoided. If you want more information on Fats and why they are so important in our diets please download my free ebook Click the link to download - /ebook-fats.html . While fats are the most energy dense of all the macronutrients, they are a vital part of a diet. Diets high in saturated fats, such as lard, should be avoided.
Saturated fats keep lipolytic enzymes dormant, thus promoting increased fat stores, not to mention the health risks that are involved in diets with high amounts of saturated fatty acids. Trans-fats are made through hydrogenation that solidifies oils. Sources include margarine, cookies, crackers, and most snack foods. Unsaturated fats, both mono and polyunsaturated fats are oils and are both healthy sources of fat, if taken in moderation/low amounts. This is because many unsaturated fats are essential; our body does not make them. Without these fats, our bodies would not function properly, and you need proper functioning if you want to lose fat. Great sources of these types of fats are olive oil, flaxseed oil, corn oil, soybean oil, salmon, tuna, cod, walnuts, peanuts, sunflower oil, and safflower oil.
Protein is the only macronutrient that has an RDA, Recommended Daily Allowance, and it is .8 g of protein/kg of body weight. A lot of the new literature is stating that athletes may benefit from increasing protein intake to 1.2-1.6 g of protein/kg of body weight. However, the typical American diet usually exceeds these amounts in a given day. Excessive protein is stored as fat just as excessive fat and carbohydrate intakes. If you do decide to increase protein intake, you might want to consider increasing water intake also in order to keep your kidneys healthy. Quality protein is important. There are nine essential amino acids that we must get from food. Eating a variety of protein sources will ensure that you are getting all nine of these amino acids. Quality sources are usually in the form of animal tissue such as beef, fish, chicken, and eggs. However, you can get all nine amino acids from mixing beans and corn. Also, tofu and enriched soy can also yield quality protein.
The key to a successful weight loss journey is a balanced diet containing all the key ingredients for your body to work efficiently.
I find personally telling myself I’m going on a diet automatically creates urges for me to eat crap, if you are like me then these four steps will be the key to your success
1. Swap bad foods for healthy options
2. Create healthy snacks that you can grab on the go
3. Prepare your meals in advance
4. Eat small and often - Portion control
To be successful and have the body you desire you don’t need to go on a diet or starve yourself the key to success is a nutritious balanced diet and exercise.
Want to know more recipes for healthy snack - jump onto our facebook group Fit Healthy You Fitness Nutrition 101
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Nutrition is the foundation of our health. That’s why its important to think about what we put into our mouths every time we eat or drink, and ask ourselves the question will this have a positive or negative effect on my body?
Food is the fuel that drives you towards the best version of yourself that you can be. Making the right choices, getting all the essential nutrients your body requires and of course, creating delicious meals that are fundamental to a better healthier lifestyle.
Think of food you eat as ‘fuel’ and what you choose to eat before and after your exercise as having a significant impact on your performance and recovery.
You are what you eat- Every 35 days your skin completely replaces itself; your liver takes about a month, and your body makes all these new cells from the foods you eat.
So what you eat literally become you!!!
What are you turning into??
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Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.