The dreaded middle age spread or pot belly!!

Many of my clients come to me with the same problem. They hit their late 30’s / early 40’s and suddenly they cannot shift those extra pounds. Especially around their middle which used to easily disappear after a bit of dieting and exercise.
 

Only in the last number of years have researchers been able to explain what causes a pot belly. This protrusion is technically called visceral fat (which means that it relates to the internal organs) and it is very difficult to shift due to the fact that it has the ability to protect itself from destruction. 

Scientists now say that this visceral fat can actually take on a life of its own. This type of fat can produce many substances especially deadly small proteins that can cause inflammation and can be blamed for a number of problems from heart disease to arthritis.

The main causes of this visceral fat are down to the consumption of sugar, stress and their effect on the hormonal and metabolic changes that take place within the body.

So how do I get rid of this pot belly - diet changes….you had to know that there was no way around this one!! Also, exercise – high intensity exercise, gets rid of visceral fat more quickly that any other body fat. 

For more a more detailed plan on how to tackle your pot belly issues, please get in touch with me to set up a consultation.

Tips to reduce sugar addiction

Are you a sugar addict? Do you suffer from nagging headaches and mood changes?

 

Sugar hides in many foods. It is in low fat foods, packaged foods, some tinned foods as well as many so called health foods. The problem for many people is that it is not just sugar that you need to worry about it is also refined carbohydrates such as white bread and flour products which produce the same reaction as sugar in your body. 

The good news is that you can do something to break this habit, increase energy, concentration levels, reduce weight and you may also find that your mood improves too.

Why is sugar so bad for you?

High consumption of sugar leads to obesity, diabetes and dental cavities. Researchers have also linked high sugar consumption to poor immune health, poor skin health, headaches, brain-fog, PMS, blood sugar conditions, fatigue, irritability and often hyperactive behavior in children.

What happens when you consume sugar?

When you consume sugar or refined carbohydrates your blood sugar level will spike. Your body will produce insulin in an effort to stabilize your blood sugar levels which bring blood sugar levels down, when you feel low you then crave more sugar which sends you on another high and so begins the cycle of fluctuating blood sugar levels.

Combat the sugar cravings by -

Protein: - Eat protein at every meal. Vegetarians need to particularly be careful to ensure they are eating adequate levels of protein by increasing their intake of eggs, cheese and dairy.

Carbohydrates - A major part of your daily carbohydrates should come from fruits and vegetables. Other carbohydrates consumed should be unprocessed whole grains, which are released slowly into the blood stream and hence curb your sugar cravings.

 

Drinks - Limit caffeinated drinks, as caffeine can cause dehydration and blood sugar swings too.

Keep hydrated, aim for at least eight glasses of fresh water daily.

Love your liver

Following on from my earlier article on liver function, here are some simple diet tips to help improve your liver function.
 

Choose wholegrain

Whole grains, such as brown rice, oats and whole meal breads are rich in B-complex vitamins which are nutrients known to improve overall fat metabolization, liver function and liver de-congestion. Choose healthy wholegrain over white flour alternatives.

Leafy green vegetables

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Cruciferous Vegetables

Ensure a daily portion of broccoli or other brassica vegetables such as cauliflower, cabbage and brussels sprouts which contain compounds which support the livers detoxification process and this in turn is believed to be behind their ability to help reduce the risk of cancer.

Fruits

Add a variety of fruits to your diet especially blue, purple and dark red berries which are powerful antioxidants and are essential to support the livers detoxification process.

Turmeric

Turmeric which contains yellow pigments called cur cumin which is one of the most powerful of all antioxidants. Turmeric is one of the best natural treatments for liver inflammation. 

Reduce or eliminate caffeine and alcohol intake

Alcohol and caffeine are 2 of the biggest culprits that deposit toxins in your liver and keep it from functioning properly. Cleanse your liver by reducing your intake of alcoholic and caffeine beverages and replacing them with non-alcoholic beverages such as freshly juiced vegetables to allow your liver to regenerate, flush itself clean and function properly. 

Reduce saturated fat and processed sugar

When the digestive system is overloaded with food (especially fatty, sugary food) this uses up a great deal of energy and makes you feel both physically and metal tired. Excess animal fat stresses the liver and promotes inflammation and excess sugar imbalances and plays havoc with insulin levels and other hormones. 

Drink plenty of water

Flush toxins out by drinking at least 2 litres of water every day. Drinking lots of water will keep you hydrated, which naturally encourages cell regeneration. It will also allow the liver to filter out more toxins and residue, letting it work faster and increasing your energy level.