Specialist in Neck, Back & Sports Injuries
Visit our Location
7 Maidstone Road, Rainham
Give us a Call
01634 377638
Send us a Message
info@rainhamphysio.co.uk
Opening Hours
Monday - Saturday

Category: fit tip friday

Rainham Physiofit tip friday
By Jacob 0 Comments fit tip friday, Personal Training, Studies

Don’t Drink Your Calories

IS THIS STOPPING YOUR WEIGHT LOSS?

______________________________

Empty calories. Whenever you look at your nutrition you should focus on nutrient density. What does this mean? You want to get the best bang for your buck — so choose food that has the most nutrients per calorie. A good example of a nutrient dense food is broccoli.

Broccoli is packed with vitamins, minerals, and phytonutrients and is low in calories. On the other hand, a vanilla latte is a good example of something with a poor nutrient density, very little consumed for a lot of calories.

 

Liquid calories do not help you feel full. Fiber, healthy fats, and protein help us feel full. Sugar sweetened drinks do not have fibre, healthy fats or protein So are just adding unnecessary calories to our daily total.

The best option I can give you is to switch to diet, zero calorie sodas and limit the amount of coffee and alcohol you consume. If you must keep drinking calories, make sure you’re tracking your calories and still staying on target, but be warned, if you drink a lot of calories in, you will feel hungry a lot more than you need to!

By Jacob 0 Comments fit tip friday, Studies

Why it may not be best to eat before bed!

❗️POOR DIGESTION AND EATING BEFORE BED❗️

Dutch researchers wanted to know if lying down after a meal – as opposed to sitting or standing – affected the digestion of protein and amino acid absorption.

To figure it out, they recruited 8 healthy men. The scientists gave the subjects a drink containing 22 grams of protein and 29 grams of carbohydrates on two separate occasions. The solution was also laced with paracetamol to act as a kind of tracer. By tracking the absorption of the paracetamol, they could get an inkling of how well nutrients or chemicals other than protein were being absorbed.

After the subjects finished their drink, the scientists tracked their blood for 4 hours. The first time they drank their drink, the men were required to stay seated for the duration. The second time, they were asked to lie down on a bed.

What They Found

When the men laid down after drinking their protein/carb solution, leucine concentrations were only about 75% as high as what they were when the men remained in a sitting position.

Likewise, plasma levels of essential amino acids were only about 62% as high as they were when the men stayed upright.

The levels of paracetamol were also reduced when lying down, measuring out at only about 58% of what they were when they were sitting.

What This Means to You

The scientists concluded that, “Gastric emptying rate and amino acid (protein) availability are significantly decreased after protein ingestion in a head-down position. Therefore, upright body position should be considered when aiming to boost muscle protein accretion in both health and disease.”

It seems clear that lying down after a meal interferes with the absorption of protein and all other nutrients, and also affects digestion with a lower gastric emptying rate. Ideally, its recommended to eat 1-2 hours before laying down to optimise digestion and nutrient absorption.

By Jacob 0 Comments fit tip friday, Sporting, Uncategorized

Setting SMART Goals For Success

The method of SMART goals is one of the most effective tools used by high achievers to reach any of their goals consistently.

The “SMART” model of goal setting:

S = Specific

M = Measurable

A = Achievable

R = Relevant

T = Time-bounded

Once your fitness goals are SMART, break down each goal into a specific, clear tasks and activities needed to accomplish your goals. It’s important to periodically review your goals and make adjustments if necessary. Goal setting for your fitness goals is an essential tool for success.

An example of SMART goal setting is, if you want to lose weight for a holiday, don’t just state that you want to lose weight, get smart with it. 

How much weight do you specifically want to lose?

What are you going to measure? Just weight lost or are you going to measure calories+exercise too.

Now is it achievable? 1-2lbs of fat loss per week is a good target, much more than that and it starts to become unachievable to sustain.

Next, is everything you’re tracking and doing relevant to your goal? Make sure you’re focusing on the important areas!

And lastly make it time-bound. If you have a holiday then that’s one time frame to have but you can also set smaller weekly/monthly goals which are time-bound to help you stay on track and keep focus.

Implement these goals and track them consistently and you’ll be sure to find success in whichever fitness goal you may have!

By Jacob 0 Comments fit tip friday

LOW CALORIE BREAKFASTS

Breakfast can be tough, especially if you’re looking to lose weight but are still eating food which is not very filling and is filled with sugar like a lot of cereals.

–

Try these two breakfast options below as an alternative!

–

Rye toast with avocado slices and fried eggs (385 calories)

Avocados are one of the healthiest sources of fat and are loaded with filling fibre too. An egg will give you some nutritious protein to fill you up as well, while rye toast will give you the carb-induced energy punch you need to make your morning awesome.

Ingredients:

  • 2 pieces rye bread (165 calories)
  • 1/3 ripe avocado, sliced (76 calories)
  • 2 eggs (144)
  • Fresh pepper (optional)

Whole grain oat bran with vanilla whey protein powder and blueberries (280 calories)

Oats are a complex carbohydrate that are great for the heart, and oat bran in particular is very high in fiber, which is great for digestion and for staying full. You can add vanilla protein powder for a better-tasting bowl that will keep you full until lunch time, topping it off with antioxidant-rich blueberries for some added sweetness.

Ingredients:

  • 1/2 cup plain oat bran (118 calories)
  • 1 scoop vanilla protein whey protein isolate powder (120 calories)
  • 1/2 cup fresh or defrosted frozen blueberries (42 calories)