Is Whey the Way to Go?

Did you know 100g of broccoli has more protein that 100g of steak?

Whey protein seems to be the hyped up way to go, but did you know it is a byproduct of cheese production? I don't know about you but that doesn't sound too appealing.

Do we really need that much protein?

The human body only has the capability to absorb no more than 20g in one go, and whey protein is so packed full of protein (some whey brands offering up to 40-45g per serving) this is so highly concentrated that your body doesn't have enough time to absorb it all. So in the long run all you're doing to creating rather expensive pee.

The difference with plant protein is, although it has less of protein availability, it hits the magic 20g mark no problem, and has the added benefit of containing antioxidants, fibre, minerals, vitamins and phytonutrients.

Too much protein can increase the ageing process and cancer risk.

Most people automatically assume that to build muscle and other important body proteins you must eat animal protein. This is incorrect and also poses a risk to your health including increased risk for kidney disease, cancer and osteoporosis. A varied diet of plant-based proteins easily contain all the essential amino acids your body need to build and repair. If you want a great documentary to help explain this in more depth I recommend watching "Forks over Knives".

Do I have to become Vegetarian?

Absolutely not! I am definitely partial to a rasher or 5 of bacon. Yes, plant-based protein is a better choice to supplement extra protein into your diet without increasing your health risk, however, it is deficient in a few essential amino acids such as lysine, tryptophane, methionine and phenylalanine. These can easily be found in animal based proteins and so it is important to have a well-balanced and varied diet.

In summary, as long as you keep a varied and nutrient-rich diet you can provide your body with all the essential building blocks it needs to stay fit and healthy. Check out my website for more information on an amazing plant-based protein shake - http://www.juiceplus.com/+tp75099

5 Ways to Reduce your Sugar Intake

With the most indulgent season upon us, it is time to try cut back on sugar in as many areas a possible! Trust me your waistline and energy levels will thank you for it.

It may seem so simple to cut down on our sugar intake, but it can get confusing when there are a hundred different names, types and forms of sugar: dextrose, cane, fructose, sucrose, lactose, maple syrup and more.

It is suggested that sugar shouldn't make up more that 5% of our calorific intake. However, on average persons aged 11-64 consume closer to 12-15% and rising.  Eating too much sugar opens you up to a variety of health problems ranging from diabetes to heart disease.

Here are 5 easy way to reduce your daily sugar intake:

1. Cut down on the suagr you drink

This is a sneaky way that sugars get into your daily intake without you even really thinking about it. A teaspoon of sugar in your tea or coffee, a glass of fruit juice in the morning, soft drinks over lunch and throughout the day. Your evening cocktail or mixer.

If you can't survive without your guilty pleasures try to make the healthier choice, get a setvia based sweetner, chose a reduced sugar fruit juice, have the diet option of your soft drink and chose lower sugar coctails such as the good old G&T or a spritzer instead of a full glass of wine.

2. Find low sugar alternatives

As I mentioned above if you find it really hard to go cold turkey try finding the low sugar alternative of your favourite food and drink. It takes 6 weeks to form a habit, you'll be making healthier decisions without even thinking about it in no time.

3. Know the sugar content of your food

Read the labels and be mindful of the amount if fruit you consume. Remember fructose is a hidden sugar, although they a great source of vitamins they are all very high in nautural sugar so keep consumption reasonable.

4. Keep an eye out for hidden sugars

Get familiar with the alternative names for sugar that manuactures will use on their food labels. If sugar was the main ingredient in your food, would you eat it? Probably not, and the manufacturers know this so they use other scientific terms/ derivatives for sugar to trick you.

5. Learn to ride the wave

Did you know your brain can adapt extremely quickly? When you are craving sugar and then give your body exactly that your brain thinks that the only way to get rid of that craving. However, if you learn to 'ride the wave' i.e. wait out the craving, your brain will quickly learn that it does not need sugar to get rid of that craving and it will soon be able to interpret what it is that your body actually needs.

If you want to make a change and need support, guidance or a boost to help kick start your health journey please feel free to join our group on facebook 'Fit and Fab'. Feel free to explore a range of products that will help curb your cravings, help you drop the pounds in no time and kickstart you into a lifestyle of health and wellness please visit my website at http://tp75099.juiceplus.com/content/JuicePlus/en_gb.html

A healthy twist on the classic mince pie

Enjoy your Christmas with a Healthy Twist!

In the spirit of Christmas I've come up with a cheeky, but healthy recipe for mince pies!

Makes 24:

For the Pastry:

200g Ground Almonds

1/4 tsp sea salt

1/4 tsp bicarbonate of soda

4 Large Dates (heat in 50ml of water and then blend to make a syrup, add additional water if needed)

15g butter (can use a dairy free alternative)

1 egg

For the Mincemeat:

2 Apples (approx 200g finely chopped)

40g raisins

40g sultanas

40g mixed currants

40 goji berries

Zest and juice of half lemon

Zest and juice of half orange

1 tsp ground mixed spice

1 tsp of ground cinnamon

1/2 tsp ground nutmed

25g coconut oil

pinch of salt

(you can add brandy if you want, I'd suggest no more than 2 tbsp)

Method:

Preheat the Oven to 180°C

For the Pastry just mix it all together until it forms a dough. Once done, let it chill in the fridge whilst you get the mincemeat ready.

Mincemeat:

Add all the mincemeat ingredients together into a large saucepan and cook on a medium heat for 10-15 min until soft. If there is any liquid left leave it to evaporate on a low heat.

Back to the Pastry:

Roll out the pastry between greaseproof paper until a few millimetres thick.

Use a pastry cutter (around 6cm) to cut your discs of pastry.

Place these in you cupcake tray (if you want to you can use cupcake cases to prevent it sticking or add a little coconut oil)

Bake these for 5 mins before filling to prevent the dreaded soggy bottom!!

Fill each shell with mincemeat and place your pastry lid on top (use whatever shape you would like, I usually put hearts)

Brush the tops with egg yolk and bake for 10 minutes until golden brown.

Enjoy! and have a wonderful Christmas

7 Tips to Strengthen your Immune System this Winter

I am sure many people know how to look after themselves when they are sick, and definitely know how to comfort themselves when they are unwell (cue hot water bottle, Bridget Jones and an open log fire).

But how can we stop ourselves from getting sick over the winter season?

Here are 7 simple tips to boost your immune system and make sure you can enjoy the festive season! (yes, this includes lots of champagne and mince pies).

1. Oil Up (yes you read that right)

Cold air and the use of heaters in your house or workplace will immediately dry out your skin, especially around your nose and ears causing irritation  and exposure to germs. One way to counterbalance this is to use simple olive oil to moisturise and also act as a barrier.

2. Stay Hydrated

This one may seem a no brainer but water helps to oxygenate the blood and flush out any unwanted toxins. It is the simplest way to boost your bodies natural ability to fight infection. Water also helps in the production of lymph. Lymph is used circulate white blood cells and transport all the necessary nutrients around the body. If you're not a big water fan you can always add some fruit or mint leaves to add a little extra taste.

3. Get Enough Sleep.

When we sleep our bodies use this as a time to cleanse and repair. Think of it as recharging your entire system to get you ready for the next day. Studies have found that when we aren't able to get enough sleep our T-Cells (a subtype of white blood cells) go down, and our inflammatory cytokines (immunoregulatory molecules that cause diseases to worsen) go up. Make sure you get your beauty sleep! If you struggle to sleep I would suggest a warm mug of chamomile tea before bed, and try meditating, there are some great videos on youtube you can use.

4. Get moving and Stay Active

Even a brisk walk will help get the blood moving and flush out any toxins. Research has found that walking 30-45 minutes a day at moderate pace increased the number of immune system cells. And you also get the added benefit of getting your daily dose of Vitamin D. Go on, get all wrapped up and enjoy the views.

5. Wash your Hands

Another no brainer you'd think? However, did you know that germs can live up to 4 hours on a variety of surfaces? I'd suggest getting some antibacterial gel to keep on hand just in case.

6. Get in all your nutrition

This includes the A's, B's, C's, D's, E's and Zinc. When we get sick our bodies use all our vitamin and mineral stores to try and fight it. Try and keep all your nutritional needs meet by having all your fruits and vegetables daily. I know we all want to curl up and eat chocolate when we're ill but that's not going to make you any better. Now pick up that apple!

7. Support your Gut

This is when probiotics are very important. They work by keeping your gut healthy, ensuring the gut's flora is balanced and healthy. Probiotics also work in aiding the efficient absorption of nutrients into the body and protect you against infection. Pop into your local shop and pick up a probiotic yoghurt to keep your gut health in check.