The detox trap! Have you fallen for it?

weights 4 women detox

Is a detox a good idea?…..

Somewhere along the line, a lot of you reading this would have fell into the trap at some point. Being bombarded with the word detox, it`s an easy mistake to make.

I DON’T BLAME YOU!

We are constantly bombarded with a wide range of information from magazines, tv, friends and certain celebrities we look up to. It can be difficult to extract the good information away from the rubbish. Certain business agendas, sponsorship’s and endorsements can mean that some of the people we look up to, use them!
Well….actually they don’t use them, they are paid to tell you they use them!

I am going to try and dispel 1 of these myths below……….

1) I have to detox my body, especially my liver!

I hear this one practically every day. I can fully understand where this one comes from, however you do not need to starve yourself for a week, drink litres of special juice and buy a detox support package.

The idea of doing a detox is quite simple, to detox any toxins built up within the body, including certain organs. Due to the air we breathe, food we eat, liquids we drink it makes sense we will take in certain amount of toxic chemicals…..and we do.

However, the body has a VERY efficient system in place.

The skin, liver, kidneys and spleen are incredibly efficient at removing any foreign bodies / toxic chemicals from the body.

If these detox packages actually lived up to what they state, we would all be dead! All them toxins we `apparently` store would have killed us……

But our body is detoxing 24 hours a day…. EVERY day.

By starving your body, you are actually harming the detoxing of your body. By eliminating food and therefore amino acids, the body can work as efficiently. It needs the amino acids cysteine, glutamine, glycine to support the natural detox process.

By eating high quality food and regularly taking in adequate amounts of water we are detoxing our bodies the best way we can!

Protein supplements – which one should you buy?

weights4women weights 4 women protein shakes supplements

Carrying on from last week’s post in regards to the supplement industry, I am going to cover the use of protein supplements to increase overall protein consumption throughout the day. For those competing in sport, protein requirement can be hard to hit. For example, a competitive athlete as a rough guide should be aiming for at least 1.7g of protein per kg of bodyweight. This is on the lower scale and can rise to 2.3g+ per kg of bodyweight. Weights 4 Women has looked at a few of the popular supplements and summarized them……..

Below is a list of supplements you will find on the shelves of many stores.

1) Whey concentrate is the most basic form of protein that is found in many protein supplements on the market. People who are looking for an inexpensive protein supplement will find be able to source pure whey concentrate at a good price.

2) Whey Isolates are one of the quickest absorbing proteins on the supplement market, aside from specially manufactured proteins. Pure isolate proteins tend to be expensive compared to concentrate supplements. Often good value supplements can be found with a mix of isolates and concentrates.

3) Hydrolysate protein is the most expensive supplement you will find on the shelves of supplement stores and is the highest quality of protein available. The price can be double that of other supplements so maybe not the best option for those on a restricted budget. Hydrolysates provide highly absorbable protein peptides that can have a great anabolic effect, signalling cell hypertrophy.

4) Soy protein is not that popular compared to other protein sources due to its biological value being relatively low. However it is a good source of protein for those looking for a vegetarian source of protein.

5) Casein based products generally are referred to as slow release proteins. Casein has a major advantage over other sources of proteins that it has the ability to provide your body with a slow and steady release of amino acids over a few hours. This would generally not be ideal for post workout, but for other times of the day – Casein is a fantastic choice!

Depending on your budget and requirements be sure to compare different supplements on the market. One additional point I would like to make, be careful of the sugar content in some supplements. Many poor quality supplements can contain up to 40g of sugar per serving – this may be far from ideal depending on your specific goals.

Find out why Raspberry Ketones are taking your money, but offering you NO real benefit – http://www.weights4women.com/raspberry-ketones-great-for-your-pet-rat/

Raspberry Ketones – Great for your pet rat

The supplement industry is booming!

In an industry that is relatively unsupervised, hundreds of new products are released every year. Yet many fail to make the grade.

The industry on a whole is fueled by manipulating peoples emotions, often target at those looking to lose weight / body fat.

A popular supplement with women at the minute trying to lose some extra lbs, are raspberry ketones.

So what are they?

Raspberry ketones are natural compounds responsible for the typical smell of red raspberries. The natural quantity of ketones is extremely small, 1-5mg per kg of raspberries……

therefore, raspberry ketones are synthetically produced for the mass market.

And what do they do?

Raspberry ketone supplements claim to assist in fat loss by

• Increased lipolysis (the breakdown of fat in the body)
• Increased use of stored body fat as a primary fuel source (fat oxidation)

So the important question you want to ask, do they work?

Yes…… if you are a rat and take way above the recommended dose.

During research carried out on rats, they were given move than 100times the dose that any raspberry supplement contains.

Now to seal the deal! – There have been NO research undertaken with human participants. NONE what so ever!

So to conclude my Weights 4 Women readers – Save your money, unless you are a rat and you are willing to take over 100 times the recommended dose!

 

Healthy food doesn`t have to be boring – 2 recipes for you!

With having a great interest in food, I have read many cookbooks over the last couple of years. I am going to share with you 2 quick and easy recipes I have come across to hopefully help you to see good food doesn’t have to be bland and boring!

Post workout Recipe

After finishing at the gym, we all know the importance of refueling and repairing the body. However sometimes we are in a rush and don’t have time to sit down and have a proper meal. This recipe takes less than 5 minutes to make and is brilliant for restoring glycogen you have burnt during training and is high in protein to help you recover.

Mixed berry oatmeal – 1 serving

Ingredients –
1 cup of roalled oats
1 cup of milk (skimmed)
½ cup of mixed berries (these can be frozen or fresh)
1 scoop of vanilla protein powder
Dash of salt
Dash of cinnamon

1) Mix the oats with milk, salt and the cinnamon in a bowl and microwave for one minute
2) Stir, then microwave for one additional minute.
3) Stir in the berries and allow the oatmeal to cool slightly before adding the protein powder
4) Once the oatmeal is warm but not hot, add the protein powder and give the oatmeal a really good mix together
5) Enjoy

This dish has approximately 560 calories, 45g of protein, 83g of carbohydrates (20g from sugar) and 7g fat.

Lunch/Dinner Recipe

Chicken with Quinoa and spinach – 2 servings

Ingredients-
8 oz roasted chicken breast
1 Large handful of fresh spinach leaves
½ cup Steamed quinoa grain
2-3 tablespoons of lemon juice
Dash of salt

1) Cut the pre roasted chicken breast into small cubes then saute together with the spinach in a large frying pan coated with cooking spray.
2) Cook just until warm, when spinach reduces and becomes limp.
3) Reheat the steamed quinoa in the microwave on a plate, and then top with the chicken and spinach.
4) Add the lemon juice and salt just before serving
5) Enjoy

This dish has approximately 730 calories, 86g of protein, 67g of carbohydrates (2g from sugar) and 14g fat. The dish is for 2 servings.

2 food myths – juicing and protein bars

Fruit `Juicing`

One of the biggest health and fitness fads going on right now is the phenomenon of `juicing`. Those refreshing drinks packed with every fruit you can think of…….may actually be stopping you from progressing.

When you juice fruit, a high percentage of its fibre content is stripped away causing a more rapid spike in blood sugars and insulin levels. If trying to lose body fat there should be a very large emphasis on keeping blood sugar levels stable. Think of insulin as a storing hormone, the nutrients you eat can either be used for energy or stored in your muscles or your fat cells. In basic terms, poor insulin management can be very counterproductive, if glycogen stores are full then there is one place insulin is sending your food…..to your fat cells!

Now I’m not saying juicing is bad all together, however there must be a degree of common sense when adopting this method. Use berries that are low in fructose, try to minimise fruits high in sugar such as tangerines, cherries, mangoes and figs.

Protein bars

Many of us, myself included, have reached for an energy bar when in a rush in the bid to have something reasonable good on the move. However, energy and protein bars may be deceiving you. You could compare them with many of your favourite chocolate bars, with many chocolaty treats actually having a greater nutrient profile. Many of the energy bars are packed with a ton of chemicals and artificial sweeteners to improve the taste, which in turn will be more profitable. You should be mindful of ingredients such as fructose corn syrup which is cheaper to mass produce than sugar. Instead, pick up a tin of tuna if you’re in a rush. Tuna has a great nutrient profile being high in protein and essential fats, very easy to eat on the go with many companies now offering a `no drain` option.