Is Full Fat milk better than Skim??

This week I wanted to discuss the theories about full fat vs low fat or skim milk.

The first theory

Processing adds more sugar to skim/low fat milk. This is completely untrue, for flavoured milks, but for skim milk, completely different.

Let me show you two nutrition panels.

Whole-copyFullSizeRender

 

 

 

 

 

 

 

 

Look at the ingredients that are written. Full fat or skimmed milk – no additional ingredients have been added other than vitamin A and D, which I will discuss why in the following theory.

What is different is the fat/protein/carb content. As the fat has been taken out of the product both the protein and carbohydrate (lactose) will increase as a result (by 2g), thus increasing the protein and carbs in serve. This is why both protein and carbohydrate has slightly higher.

Number one busted! There is no additional sugar added to milk!

The second theory

The next one I want to address is full fat is healthier option than skim milk. Well it depends what your goal is, for me, when I break down the nutritional content of the diet, I look at all vitamins and minerals including the protein/carbohydrates and fats per meal.

For FF milk, Vitamin A & D are fat soluble vitamins which are stored in the fat content of the milk. When the milk is skimmed, these nutrients are removed from the product, but the manufactures add the Vitamin A & D into the product. Even for the minimal losses, typically these are found in consuming a good diet of fruits and vegetables and spending 10 minutes a day outside in the sun.

I Look at it as, if you are not looking to lose body fat, then go ahead and consume Full fat milk. However if you are looking for weight loss, cutting out the fat from the product takes out a good portion of calories which could be used elsewhere.

Not only this, if milk is in the post workout meal in a smoothie for example, the fat will slow down the digestion of the protein and carbohydrate. Post exercise, we need the protein as fast as possible to help begin the muscle repair process, and the carbohydrates are needed to fuel that process. So it is vital that the body digests these proteins/carbs as fast as possible. As a result, fat is not the best nutrient at this time of day.

Skim milk is also lower in saturated fat (bad fat), which if consumed in quite a large/excessive amount each day, then may not assist in maintaining healthy triglyceride/cholesterol levels. However, if you only consume milk in small amounts each day, you should be fine, unless your diet is significantly high in other animal proteins.

Pre Training Nutrition

Fueling your body appropriately around training can make quite a difference on your training, recovery and stamina throughout the training session. So today I want to discuss nutrition prior to exercise.

Prior to training, I always focus on a combined protein and carbohydrate source around 1 hour before the session begins. Why? Well think about it this way. Say you decided to drive from Brisbane to Sydney, and you decided not to fill up your car with fuel, how far do you think you would get? Probably not a very far away! The same goes for training, if you haven’t eaten anything in a few hours, or if you did eat and it was something low in carbs. I guarantee you will only hit your training session hard for a very short time period, maybe one or two movements of your strength work, or get halfway through a cardio piece and feel like giving up? Does that sound familiar?

If you do not fuel your body and prepare it for your exercise a couple things will happen.

  1. You will not burn as many calories on a full tank of food rather than empty. The more energy you have the longer the intensity of the session will remain. The faster you will run, concentrating will become easier, weights will not feel as heavy because you have a greater capacity to move it.
  2. The harder you work the more muscle cells you will damage. This means when you refuel your body post training you will have the opportunity to increase muscle mass and it will also be of a better quality. The more muscle mass you have the faster your metabolism will be and the more you can eat 😉 WINNING!

The types of food I like to suggest prior to training are typically Low GI, which means the carbohydrate is digested slowly in order to give the body a nice sustained fuel source.

For example:

  • Muesli (carbohydrate) and Chobani (protein) plain yoghurt – add a tsp of honey if you do not like the tart taste of the yoghurt
  • Tuna/salmon/chicken breast (protein) sandwich – wholegrain (carbohydrate)
  • 1-2 Raisin toast + 100g of low fat cottage cheese
  • Homemade protein balls – protein, dates, nuts and fruit
  • Oats with sultanas, honey, low fat milk and small serve of protein powder
  • Large piece of fruit (mango/banana/apple/pear) + a protein shake or

If you are someone who trains first thing in the morning – try a piece of toast or piece of fruit! Last resort drink your carbs instead (100% juice/coconut water/smoothie)

Pick an option that works for you, have it an hour prior to exercise if you can and I guarantee if you do not normally have much prior, you will see a big difference in your training session!

Night time eating – what should you be having?!

Have you heard of the tale of you can’t eat carbs past 8pm or eat anything late at night because it will make you gain weight because you are inactive and you won’t burn off the calories? In reality it isn’t that simple and it can be somewhat true but also completely wrong at the same time.

It all comes down to the type of meal you have and also whether you have exercised or not!

Night time meals usually consist of a large portion of meat (beef/chicken/pork/fish and a carbohydrate (pasta/rice/couscous/quinoa/potato/sweet potato/bread etc) and only a couple vegetables. This type of meal if you have been sedentary all day and then again come home and are even more sedentary at night usually sitting in front of the TV  just before you go to bed will more likely see weight gain. At this time in the evening, you don’t really require a high level of thinking, or energy to get through the rest of the evening, so sticking with vegies and maybe a small piece of potato/sweet potato is all you need! Remember anything outside of the portion size you need at one time will be stored as fat.  So in this case for a sedentary person, large volumes of pasta, rice, quinoa, cous cous, potato or sweet potato will be too much carbohydrate at night time and most likely will lead to weight gain. However, if you have a more active job, then more carbohydrates at dinner are required!

For the next case, which is for those who exercise at night time, require more carbohydrate at their dinner. Some may not get home from training until 8-10pm at night. Muscle mass will have been damaged, glycogen stores (energy stores) will have been used up. If these muscles and energy stores are not fed properly then recovery will be poor, muscle mass gain is highly unlikely. So depending upon the type of exercise and duration you do, ensure you refuel your body – it doesn’t matter what time of the day it is, nutrition for your muscles is of high importance! Well that is if you want to get stronger, more agile or just feel better in general! J

So now that I have broken down night time eating, there is something else I want to discuss called casein. Casein is a slow releasing protein found in dairy products. The reason why it is called a slow protein is because it generally forms a solid in the stomach more slowly and in a time released fashion.  The body stays in an anabolic (muscle building state) overnight.  At night, testosterone (a muscle building hormone) is naturally elevated, so taking advantage of this by consuming a slowly digested carbohydrate and protein is a great option. For example, low fat/skim milk and milo, greek yoghurt and berries or with protein powder. If you find you bloat or have wind from dairy products, try lactose free products and see if it disappears. Black swan yoghurt is great. I use liddels or zymil lactose free milk! Try it out!!

Not only will this help for muscle mass growth, but also if you train early morning, the small hit of carbs can help with performance in the morning.

So in reality eating at night is a win for muscle building! Don’t be afraid to eat J just learn the best ones to have!

Breakfast Cereals

This week out of request, I have been asked to discuss breakfast cereals.

Some people want a quick convenient option, or just prefer to eat cereal in the morning. So today instead of saying no, I want to show which are the best options to buy that isn’t full of added sugars!

Before I do though, I need for you to understand, cereals are high in carbohydrates and if eaten in large quantities, can lead to body fat gain. So make sure you look at the individual serve size. (usually ½ C of cereal). Most cereals are low in fibre and protein, and as a result are usually hungry after an hour post consumption. My definition of high fibre for cereal is anything over 5g per serve if you would like a reference guide.

So to compensate for this, I usually ask clients to add ½ scoop of protein powder on water (shake) to their meal. This will prevent hunger and ensure you are consuming enough protein at brekky! I also utilise cereals that are high in fibre to prevent hunger.

So what are the best cereals to buy?

  • Goodness Superfoods Digestive 1st or Protein 1st is one of the best cereals out there! It is very high in fibre which will keep you fuller for longer, and is also high in protein.
  • Freedom foods – Active Balance, either Multigrain and cranberry or Buckwheat and Quinoa – Gluten Free, Nut free, Wheat free. The buckwheat and quinoa is the better option of the two
  • Oats – 1/3 a Cup or 1 sachet – full of fibre to help keep you again fuller for longer!
  • Untoasted Muesli – try to avoid lots of dried fruit and again pick an option high in fibre
  • Special K Original
  • Gluten Free Weetbix
  • Uncle tobys shredded wheat
  • Uncle Toby’s plus range: Protein, antioxidant & omega 3

Remember – this is all off the recommended serve size! Serve with low fat/skim milk.

What are the cereals to avoid??

The following cereals are just a few of the not so good options! Why? Because they are low in fibre, low in protein and full of added sugar. Unless you eat a full bowl full – usually 4 times the amount normally needed, it will be hard to be satisfied. These products are high GI, which means it will take your energy levels on a rollercoaster ride and leave you craving something else sweet within an hour or two.

Cornflakes! These are a high GI food (will give you an energy level spike and plummet not long after)
Nutrigrain
Coco pops or really anything chocolate based!
Fruit loops
Anything really advertised as clusters/granola clusters! To bind these together, they use additional honey/sugar/oil etc. A lot of extra unnecessary carbohydrates that will not help prevent hunger!

So if you are interested in consuming breakfast cereals, make sure you are making the best decision possible!

 

 

“Backyard Nutritionists”

This week let’s talk about ‘backyard nutritionists’. When I am talking about a ‘Backyard Nutritionist’, I’m talking about people who are giving nutritional advice but who have very little-to-no studied knowledge – yet still offer personalised nutritional advice and meal plans to their clients or friends.

Why am I so worried and frustrated by this?

First, are these people really looking out for your overall health? Meal plans might be designed for body fat loss or muscle mass gain, but does it mean it is still giving the body what it needs to thrive and survive for the rest of its life.

Second, I have studied hard to get where I am today. For the past 6 years have worked to increase my knowledge as an Accredited Practicing Dietitian and Sports Dietitian. I do not know everything and am learning new things every day. However I do know how to provide a good nutritionally balanced diet to enhance training and performance, prevent sickness, and increase quality of life. And I know this well enough that I have been accredited by two National bodies.

I know I cannot stop others from providing nutritional advice, nor will I ask them too. However what I want is for people to become more aware. Just because someone uses the name nutritionist, nutrition coach and dietary advisor does not instantly qualify them for the task. Sadly, ANYONE can call themselves a nutritionist, there is no law against that. However no one can call themselves a Dietitian without being qualified.

So I want to encourage you to look carefully at the information you are reading or hearing. Critique it. Do not be afraid to ask questions and delve into why the nutritionist has planned this for you.

Let me give you an example of how important the right information is by breaking down as basic plan and showing you how it can affect the body. This way you can understand how and why I plan the way I do.

Most of you are aware that high protein, low carb diets are all the rage at the moment for body fat loss and training. It is the most typical diet plan I have seen from my clients coming to me after seeing a ‘Backyard Nutritionist’. So here is a sample plan that might follow such a diet:

Breakfast:  150g of steak + 1-2 C of fibrous vegetables (greens, carrot, cauliflower etc) + 30g of almonds

MT: 150g of chicken or steak + 2 C of fibrous vegetables + 20g of almonds

Lunch: 150g of chicken, fish or steak + 2 tbsp of coconut oil + 1 C of fibrous vege

Pre Training: Protein shake

Post Training: Protein shake

Dinner: 150g of chicken, fish or steak + 300g of sweet potato + 1 C of vege

Now let’s consider this plan a little more carefully:

  1. This meal plan contains a total of 600g of meat a day. HOLY! Are you trying to ruin the persons bowel! The cancer council stated many many years ago, consuming more than 500g of red meat a week can lead to bowel cancer. I am sure if you have been listening to the news over the last couple of weeks, you will have heard many things about bacon, processed meats and red meat to be linked to this. Imagine if the person above decided to consume 540g of steak in one day! Would that sound ok with you?
  2. You might also consider that this is not a nutritionally balanced diet. Every plan I write, I ensure that each person eats enough vitamins and minerals to prevent sickness, osteoporosis, increase energy levels and boost their immune system. This diet does not provide sufficient vitamins and minerals for anyone. I did a quick analysis and this is what I found it was lacking:
  • Iodine: Responsible for producing the hormones that control our metabolism
  • Calcium: Required for muscle contraction, bone health and prevention of osteoporosis
  • B vitamins Folate and Thiamin: control our energy levels, prevent cracks and sores around the mouth. Thiamin also controls nerve function and muscle contraction
  • Iron: unless the above person is having red meat at every meal, iron intake will be low for a female. Iron is essential for helping supply oxygen to the cells in our body. It gives us energy and helps fight infection
  • Omega 3 and 6s: These fatty acids are essential for regulating blood pressure and preventing inflammation. Important factors for those who train excessively.
  • Vitamin C: Important for keeping the Immune system functioning well.

While there are plenty of vitamins and minerals from vegetables, unless you know how much to provide exactly of certain vegetables, then you will be lacking all of the above!

  1. It is very low in carbohydrate. For a person who is trying to perform and train consistently, this is not enough carbohydrates to see good advances in training or in muscle mass. Your muscles need carbohydrates to fuel the muscle repair process. Without carbohydrates the quality of muscle will not increase at a very fast rate.
  2. Because it is a low carb diet, in the first few week of following it, there will be a lot of body fluid and muscle glycogen loss. Carbohydrates hold onto fluid and following a low carb diet can drop 2kgs of carbohydrate and fluid stores. This is why WEIGHT loss happens so quickly in the beginning, because it is fluid rather than FAT loss. Yes you will lose some body fat, but no it will not be 2kgs.
  3. One of the most important questions for me when trying to write a plan for my clients is whether the diet is sustainable. Would you be able to follow this meal plan for the rest of your life? This type of diet may have the person motivated for the first month or two because they are seeing results. But what happens when you get over it, or you have a cheat meal? Would binging come into this? Would eating meat become so unappealing that you would go back to consuming the diet you previously had done, plus more? For me, complete restriction is not the way to go unless you have to make weight for a competition or it is imperative for training.
  4. Final question to ask yourself is whether you would you actually enjoy eating this way. Some people would, but the majority would not. At least not long term. Think about what do you want from life as a whole. Life is not just about your looks. Nutritional advice, while going a long way to helping with sports performance and weight loss, is mostly about becoming more healthy and finding a better quality of life altogether. You only have one life and get one chance to live. Would a life with a diet like the above be really worth it for you? And remember, this is not just about the short term gains. What effect would eating like this have on your body in the long term? Just because you do not see the effects of having a poor nutritionally balanced diet right now, does not mean you will not later on in life.

I have seen a many problems emerge from people following advice by unqualified people. Their results may have begun well, but they turned into extreme digestion issues, cold sores, skin break outs, fainting and, in some cases, their body as started to go into shut down mode.

So if you ever receive dietary advice from an unqualified nutritionist, don’t hesitate to question the plan and their rationale for it for you. Your nutrition is a serious business and that’s why I take your nutritional care seriously. The food we eat it is our fuel and gives us life. Ask and make sure you know that what you are doing is right!

For those PT’s, trainers or coaches who do refer or even just encourage their clients to see a qualified Nutritionist, Dietitian – Thank you! A good quality diet makes such a difference in how someone performs, behaves and trains. You are greatly appreciated.

Finally, for my clients – I hope you see the above as a testimony to why I care so much about providing you with personalised care and advice. I do not take our relationship for granted. As I said – I take nutrition seriously and, more specifically, I take YOUR nutrition seriously. Thank you for trusting me and believe me when I say that I will always work hard to ensure you receive the best plan and advice that I can give you.

Excuses – how to beat them!

Every day I get hit with the same excuses over and over as to why someone could not follow the diet. So today I am going to discuss the most common ones and how to battle them or how to think differently.

The most common – I have injured myself and cannot exercise. First and most importantly, does this injury impair you from stopping all exercise – if you have hurt your shoulder, wrist or elbow, can you still not do lower body work, or for a knee or ankle, is there not some kind of upper body work you can do? What about simple things like walking, or swimming, or sitting on a bike.

The majority of the time, some form of exercise can still be done. Even though it may not be the most interesting it is still burning calories. I hurt my lower back (3 bulging discs) at the end of last year. Instead of completely giving up I started walking and swimming. Some days I would walk for an hour other days 3-4 just to burn calories. I would also swim as much as I could. I found if I was sitting on the couch doing nothing I would get into the habit of not exercising and once my back was better I would not want to get back into it.

Not only this, instead of saying ‘oh, I’ve hurt myself, I am going to have a pity party all to myself and eat whatever I want’, I tightened up my diet, I kept it simple and avoided as much extra foods as possible. I didn’t want to gain 5kgs and I didn’t. I just lost muscle mass however I focused on controlling my diet because I wasn’t able to control my exercise. Yes I was still grumpy and upset because I couldn’t exercise and I was in pain all the time, but once my body started to heal, I didn’t need to focus on losing weight, just regaining my fitness and the strength that I had lost. Mentally, so much easier!

So remember, if you do every become injured – and I hope you do not, but think, keep moving the muscles that you can to burn those calories, and control your diet! Don’t go crazy because once it will drive yourself into a further hole of depression, because you feel fat, you feel weak and lazy and as a result you will probably eat more. Then the cycle will continue. Break the cycle now. If you need help just ask.

What might be the next excuse? I went away, and then I had this function on and then I had a family outing etc. So I think I will wait a little longer so I can start fresh next Monday, or the Monday after that? Sound familiar, I have done it before so I am sure I am not the only one.

But life happens, things come up that you are not able to control or change, but it is how you deal with these events that will impact how you feel, your body weight and exercise. Nutrition significantly affects the body’s mood and energy levels. Rather than focusing on following something perfectly, follow it as best as you can rather than changing nothing at all or giving up. Damage control – if you have a function or family outing – do some exercise before it starts, that way your body is more likely to use the extra calories for fuel rather than store them. Pick the healthier options.

  • Meat and vege minimal chips, or sauces on the side
  • Don’t eat all of your meal – it is ok to leave food on your plate.
  • Pick a smaller serve size – do not go for entrée, main and dessert
  • Take your own snacks with you
  • Steer clear of the fried food
  • Pick vodka lime and soda, spirits with sugar free drinks, wine, low carb beer.

Even though it may feel hard, it is worth it. Think of your energy levels, mood, and training. Take the time to focus on what you want and stop making excuses that it is too hard or there are too many things going on. There is always a way around, just take the time to find that path!

Superfoods – my top 8

Superfood is the term that is thrown around so frequently these days.

So for today’s blog I thought why not break down the benefits of the most vitamin and mineral dense products available at the moment.

  1. Kale – Kale has been stated to be one of the best nutritionally balanced foods provided today. It contains more than the recommended daily intake of vitamin C in just 1 cup! So in terms of trying to prevent any sickness, consuming a cup of kale a day during winter may be a good idea. However, most people I find (myself included) kale to not be the most delicious tasting lettuce out there. So if this is you, try combining a few other vegetables/fruit to get what you need. Kiwi fruit/mandarins and oranges are great sources of vitamin C along with strawberries and broccoli. Consume 1-2 of these a day and along with the other foods you consume, you should be getting all you need in the day!
  2. Chia Seeds are one of my favourite foods that I try to include in all my clients diet every day. This is due to its high omega 3 content. In just 1 tsp it can provide what you need on a daily basis. Omega 3 is great for preventing inflammation within the body, and keeping those joints healthy! So 1 tsp a day – add it into yoghurts/smoothies/ homemade biscuits/breads – it is definitely worth it!
  3. Oats are also one of my other favourite foods. It is a fantastic source of soluble fibre. Soluble fibre removes the bad cholesterol out of the bloodstream and helps keep our heart healthy. The only down side it is doesn’t not have a great amino acid profile in terms of protein. As a result, I add ½ a serve of protein powder and ½ C of milk to the oats after cooking to ensure I am eating all the protein I can get in the one meal. Also be careful with portion sizes. Oats are carbohydrate dense – usually 1/3 C is all that is needed to keep energy levels high.
  4. Kombucha is a fermented green or black tea helps by aiding gut digestion and increases gut health. Kombucha is a probiotic drink due to its fermentation process is holds a number of bacteria and yeast. Probiotics are living micro-organisms (good bacteria that live within the gut). Probiotics support the immune system, aid absorption of nutrients throughout the gut and prevent the invasion of harmful bugs. If you have the ginger flavoured ones, it almost tastes like ginger beer, DELISH!
  5. Saurekraut is a fantastic probiotic as it produces the bacteria lactobacilli, which is great for a healthy gut and for the immune system. As I explained the benefits of probiotics above sauerkraut is definitely a superfood in my eyes.
  6. Acai – this is a great product although quite expensive. It is full of antioxidants and is great for heart health. However if you do not want to spend money on this product, have some other berries instead – blueberries in particular are also high in antioxidants!
  7. Eggs contain the perfect protein and is one of the most nutrient dense food available! Eggs are low in calories, high in protein and contain Vitamin B12, selenium and choline, all which are very important for brain function. Consuming eggs every couple days is a great option for a main meal or snack! Cheap, simple, versatile and delicious, you can’t go wrong.
  8. Caesin – Milk protein. Many people are afraid of cows milk and how unhealthy it is for you. When looking for weight loss it is one of the first things to be cut out. Milk is contains about 80% Casein and 20% whey. The casein gels to the lining of the stomach, which means it will be slowly digested contains casein, which is a slow releasing protein. Casein blocks protein breakdown, which for those who are looking to gain muscle mass is essential. Having a glass of milk, yoghurt or cottage cheese before you go to bed at night will help with muscle mass development!!

These are my superfoods and the ones I include in meal plans on a regular basis!

Is Sugar really bad for you?

Sugar is broken down into glucose and sucrose which is easily absorbed in the blood and sent to our cells to be used for energy so we can talk, think, be active and function well! Without any sugar we would be lethargic, tired and aggravated. So where do we go wrong?? Why is there soo much hype about sugar? Research shows, sugary foods consumed in EXCESS is toxic to our body. The excess will be converted from sugar to bad fats by the liver. The recommended maximum dose of sugar is about 10% of calories (thus this will change how active you are) however it roughly works out to being 2tb of sugar a day for women and 3tb for men. Most people do not stick to this portion size throughout the day or have it all in one sitting. This is the main correlation between sugar and weight gain/adverse health effects.

The sugar we really need to watch out for is fructose – the one that is derived from Corn syrup. Fructose, unlike glucose does not release insulin from the pancreas. Insulin is important as it transports the sugar into the cell to be used for energy. If there is not enough insulin available, the extra sugar will be converted by the liver and stored as fat. Meaning there is a greater pressure placed on the organ if it is continually placed under stress. So when you are looking at the back of any packet if you see the word high fructose corn syrup or some kind of fructose in it, I would avoid the product like the plague!!

I thought it would be a good idea to break down all the different types of sugar so you know what are the best options, because there are just so many! I have been confused before about what is the best to consume and writing this today has helped me, so hopefully it will help you also!

  • Agave Sugar is high very high fructose, depending upon the brand can range from 56-92% of fructose!! This is 33% sweeter than sugar. Even though it may be consumed in a smaller portion to table sugar, it does not mean it is better for you!!
  • Barley Malt Syrup – not a bad option, it is about half as sweet as table sugar. Dried barley grains are dried quickly and then cooked down until they are form the syrup. It is not processed as much as other products.
  • Brown sugar is just normal refined sugar but with molasses added back into it to give it the colour.
  • Coconut Sugar – probably one of the better options because it has a low glycemic level, which means it will not give you an energy spike and bring you crashing down within an hour or crave something else sweeter later. Not only this unlike normal sugar it actually has a number of micronutrients added. Woo!
  • Date sugar – derived from dates and very high in fructose I would limit these to 1 maybe 2
  • Pure fructose – not derived from corn syrup is our natural fruit sugar which occurs naturally in honey, dried fruits, grapes, apples etc. Still only consume these in a small amount such as once a day.
  • Fruit Juice – no point!! Just avoid!! It is all fructose. Most juices have more sugar than soft drink!fruit-juices-vs-soda
  • Lactose – our milk sugar which is 20% as sweet as sugar – a really good option. However a number of people struggle to digest this sugar, choosing lactose free dairy products is always a good option.
  • Maple Syrup – the pure option is barely processed and again has a very good source of vitamins and minerals included – a great option!
  • Rapadura/Jaggery/palm sugar – a good option also, it is made up good sugars, and proteins and fibres!
  • Stevia – is a good option also –It is 300 times sweeter than sugar and as a result you only really need a drop or two to get the taste you need. However, I find has a very bitter aftertaste! I am not a fan of this one.
  • Sucrose is the chemical name for granulated white table sugar which can be produced from either sugar cane or sugar beets. It is broken down during digestion into a mixture of 50% fructose and 50% glucose. Each molecule of sucrose eaten means a molecule of glucose goes straight to the blood and one of fructose goes straight to the liver. Sulfur dioxide is added before evaporation to bleach the sugar.

So the best types of sugar to go for are

Maple Syrup
Rapadura
Coconut Sugar
Barley Malt Syrup
Raw honey
Stevia

However they should still be only consumed in small portions – remember (except for the stevia) they all contain roughly the same amount of calories and are sugar. Consume in Moderation, you do not have to completely remove every type of sugar from your diet, it more about education of what the best options are and not going crazy on the portion size. Or if you do want to have those types of sugars, place it around training. The body will absorb and use the sugars for fuel faster than what It would if it was consumed away from exercise and be stored as fat.

I hope this has helped you decide what the best options for you are!

What mindset do you have today?

This week I was going to write about calcium and how it works for sports nutrition and overall health, but it just didn’t feel right. A friend of mine posted a blog last night and I knew instantly that it was something I wanted to write about. It was all about the mindset.

What type of mindset are you holding on to today? To tell you the truth, for me personally over the last week, has been quite a negative one. Work has been slower than usual, which I expected during winter, but I felt as though I have been failing. Failing at my job and that I am not doing a good enough job for my current clients to refer on. Results in weight loss and sports nutrition do take time, and there is not much I can do about that. Most only need 2-3 consults and they are well on their way to reaching their goals. So even though they may be happy, I still felt as though I was/am not doing a good enough job.

To make things worse, last week I was driving home and one of the ads on the radio say 1 in 3 small businesses fail within the first 3 years. Oh wow, it hit me at that point that I could be one of those businesses. All the hard work I had driven into my business would be gone and I would not be able to do the one thing that I truly love. I don’t want to fail, and I know I have mentioned before that failing is truly one of my biggest fears. These thoughts began to overwhelm me, what if I have to find other work, will I be able to pay for the bills coming through over the next couple of months. I let fear overtake me and my mindset. Each day got worse and worse. Even when work started to pick up and bustle over the last few days, my mindset still was not right. I was thinking it will just slow down again and you won’t have anything for a while.

However after reading this blog yesterday, I decided I need to have faith and believe that I have the power and opportunity to continue to make a difference in people’s lives. I know once I have that belief, and change my mindset from being afraid to fail, I will be successful.

Today is the day I decide I need to be courageous, and even though I am afraid I know I am taking a step forward in the right direction. Procrastination may creep in at times, and I may lose focus, but for how long I let that stay for is up to me. I need to be active in my business goals and work hard for what I want. Only I can make and see change. I am my own facilitator of change.

So what am I trying to say? What type of mindset do you have today? Is it one of defeat, or that you are not good enough to reach your goals? That what happens will happen. Are you afraid of not seeing change. Or it not being fast enough for your liking.

Every kind of success has some kind of struggle. If you truly want to change your life, change the way you feel about yourself, CHANGE YOUR LIFE. You are the only one who can make the decision to change the way you look at life, no one else will do it for you. Yes it will be slow and hard at times, but that’s life. Don’t look at someone else’s journey and say that they get it easier than you. You do not know that, they may have their own struggles that you may not see. Some can mask their frustration or fears well. They have their own journey and you have yours. The longer you focus on what they have, the less you focus on yours. Do what only you need to do to be successful.

If you want weight loss, or to be successful in your sport, only you can do that. Yes people will help you along the way and give you the right tools to reach that goal through meal plans, training programs, and life coaching, but ultimately, you decide how much you want to change.

You are in control of your own destiny. Build the right mindset today, and see a new person arise.

Talk soon!

For anyone who is interested in reading the blog I have attached the link below.

http://www.inc.com/lolly-daskal/7-mindsets-that-will-radically-improve-your-life-right-now.html