How Much Protein Should I Eat?

Why you need protein!

Protein is the ammunition you need for arming your guns. It’s built from amino acids stitched together into long chains, some of which your body can make naturally – known as ‘non-essential’ – and some of which it can’t. These are called ‘essential’ amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair.

Are you getting enough?

In all likelihood, probably not. The current guidelines recommend you eat 0.8g of protein daily per kg of bodyweight, but that won’t get you Arnie arms. “Elite athletes eat around 2g per kg every day,” says Dr Karen Reid, a sports science nutritionist who’s worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. “That’s when you’re sore, when you’re breaking down muscle fibres and creating new structures.” And damage plus fuel equals growth. After 12 weeks, if your wallet requires it, you can scale back to between 1.2g and 1.6g per kilo.

But don’t eat too much

Upping your protein intake won’t automatically lead to muscle gain. If you’re not putting the work in at the gym then it’s wasted, and will either be burnt off as fuel or laid down as fat. That’s an expensive way to gain unwanted weight, and could be harmful in the long term. “Nitrogen from the amino acids has to be cleared,” says Reid. “That puts extra strain on your liver and kidneys, which have to filter it all out.” If you notice dark, concentrated urine, up your hydration and feast on bananas and spinach. They’re high in magnesium and potassium and help to reduce protein-associated kidney stones, according to research from the University of Granada.

 

Watch the clock

Timing your protein hits is vital to optimise your gains. Your body can’t process more than 30g of protein per serving, according to research from the University of Texas, so scoffing six steaks at dinner is a waste. “It’s not about having shedloads all at once,” say Reid. Instead, plan five or six small meals throughout the day, stagger your protein hits from morning to night.

Eat around your workout

The most important protein hit is the one after your gym session. “You want that immediate stimulus,” says Reid. “Within the 30-minute window post-workout you’re looking to optimise the repair and regeneration process.” That’s when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: “You’ve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.” Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When they’re coursing through you, you’re not building muscle. “When you get some recovery nutrition in it counters those stress hormones,” says Reid, switching your body back into repair mode and kick starting growth.

Protein for everyone

If you’re looking to pack on muscle then, obviously, you need protein to build it. But if you’re trying to lose weight then upping your intake is equally important. Your body only burns protein after it’s exhausted fat stores, so swapping carbs for meat ensures it’s your spare tyre that gets targeted for energy when you work out. What’s more, simply having muscle (which is, remember, built from protein) increases your calorie burn at rest. Plus there’s the handy fact that protein boosts satiety.

This post is from Macro Man's Main Blog!

Underactive Thyroid (Hypothyroidism)

Thyroid function is intimately connected with your metabolism — thyroid hormones basically regulate calorie consumption. But a healthy thyroid also depends on the proper functioning of other body mechanisms, including your neurotransmitters, your reproductive hormones and your adrenal glands.

The thyroid and weight gain

Because patients with an underactive thyroid tend to have a very low basal metabolic rate, one of the most noticeable symptoms of hypothyroidism is weight gain and difficulty losing extra weight. (Sometimes an overactive thyroid can mimic an underactive thyroid by causing weight gain, although this is less common). A minority of women with hypothyroidism don’t gain weight. The difference arises from their individual biochemistry, the quality of the calories they consume, and how they use those calories.

 

Often the “metabolic burn” continues to fall as calories are reduced when dieting. That’s why some women with low thyroid can have weight gain even when they severely restrict calories. In order to fix your metabolism, you have to understand your entire health picture, not just your thyroid.

The thyroid in women

More women than men suffer from hypothyroidism, and many more women than men with thyroid issues have problems with weight gain. Most thyroid problems occur within the gland itself and often don’t reveal themselves until a broader pattern of hormonal imbalance develops. That’s why thyroid issues, menopause and weight gain often appear together.

Why do women experience low thyroid and weight gain with such frequency? The reasons are manifold, but primarily:

• Women spend much of their lives dieting, usually in a yo-yo cycle of feasting and then fasting. This undermines your metabolism and decreases your metabolic rate, a compounding factor for the thyroid, especially during perimenopause.
• Women tend to internalize stress, which affects their adrenal, brain, and thyroid function, resulting in increased cravings for sweets and simple carbs to provide instant energy and feel good hormones.
• Women experience monthly hormonal fluctuations that affect their biochemistry.

What you can do about hypothyroidism and weight gain

The first thing to do if you are experiencing stubborn weight gain is to talk to your practitioner. She or he may ask for a thyroid test or measure TSH (thyroid stimulating hormone). I have found in my practice that many women who test within the “normal” range of traditional medical standards still need thyroid support. Their TSH may be only slightly elevated, but enough so that it influences their metabolism and causes weight gain.

For these women, supplemental nutrients such as selenium and a regular meal plan that balances a proper ratio of protein to carbohydrates increases their metabolic functioning and they begin to lose weight. In some cases, a low-dose thyroid replacement hormone is also needed.

There is a lot of controversy in the endocrinology world regarding hypothyroidism treatment. There are those that believe that patients who test within the normal range but have very low basal metabolic rates and very low basal temperatures need thyroid supplementation. There are others that argue that only patients with significant abnormalities should be supported with thyroid hormones.

 

You CAN lose weight with an under active Thyroid, but:

• You may not lose weight at the same rate you did before.
• You may not lose weight at the same rate as someone else.
• You may not get back to the size you were.

Be realistic about your goals and objectives and realize that being a certain weight or size is not always the best goal when living with hypothyroidism. Having more energy and reducing feelings of fatigue and depression are usually more important to your quality of life.

We have an all natural supplement called Thyax that can help you deal with your under active thyroid. Click here for more information on our product.

 

When you are setting your goals, keep these things in mind:

• Make lifestyle changes. Hypothyroidism will be with you for the rest of your life, so healthy eating, exercising and taking care of yourself must be priorities.
• Make time for healthy eating and regular exercise. Commit to prepare food, exercise and take care of you. Put yourself on your to-do list each day.
• Be optimistic and acknowledge the positive changes you have made–no matter how small. Journal about the highs and lows of the journey as an outlet for frustration and as a way to look back at your progress when the going gets tough.
• Change doesn’t happen overnight. It takes small steps to get from where you are to where you want to be. Stays focused and take it slow. Do the best you can. Take a step further each day, pick yourself up when you stumble, and keep your eyes on the goal.
• Few worthwhile outcomes are easy or quick. Be wary of the latest fad in weight loss or ploys for people with hypothyroidism.

Dietary Tips for weight loss with Hypothyroidism

• Reduce your use of stimulants. When trying to fight fatigue, stimulants like caffeine may be a way of life. Hypothyroidism makes the adrenal glands susceptible to overwork and burnout. The adrenal glands can only take so much stimulation before they begin to under-function. Weaning off of stimulants, including coffee, soda and tea, can help the adrenal system heal and recharge.
• Decrease the amount of carbohydrates you eat. Research shows that individuals with a low thyroid are more successful when eating slightly less–about 45-50% of total calories coming from carbs. Limiting your intake to the low end (about 50% carbs) will help you accomplish this. At 50% carbs, your diet will probably result in about 30% protein and 20% fat.
• Choose more complex carbs. Enjoy plenty of fresh fruits, vegetables, and whole grains (whole wheat bread and pasta, brown rice, wheat germ). These foods are nutritionally superior to their refined counterparts.
• Limit sugary (simple carbohydrate) foods such as pies, cakes, cookies, candy, soda, ice cream and chips. These foods stimulate high insulin production.
• Avoid eating carbohydrates by themselves for meals or snacks. Be sure to include a protein source at the same time. Protein is digested more slowly, helping slow down the release of insulin.
• Increase your fibre intake to 30-40 grams per day. People with hypothyroidism often experience sluggish digestion and constipation. A high-fibre diet can help move things along so to speak, while increasing satiety so that you never feel hungry. Be sure to slowly increase your fibre over time. To meet this goal, you may also need a fibre supplement such as Metamucil.
• Drink 8-12 cups of water every day. Metabolism requires water, so not drinking enough will hurt your weight loss potential as well. When increasing your fibre intake 30-40 grams, water is even more important. Drink additional water to compensate for perspiration from exercise and hot weather.

Exercise & Other Considerations to help with weight loss

Hypothyroidism does cause weight gain–typically 10-20 pounds. Gaining more than 20 pounds can usually be attributed to fatigue that limits your activity, not to the disorder itself. When you feel fatigued, you don’t feel like exercising. This can lead to a vicious cycle since not exercising can result in greater fatigue and so on and so on. Physical activity and exercise are keys to weight control and to decreasing the affects of fatigue.

• Get regular aerobic (cardio) exercise. Individuals with a low thyroid can have low levels of serotonin, the brain chemical involved in appetite control, depression, and sleep regulation. Just thirty minutes of aerobic (cardio) exercise, five times per week can help boost serotonin levels to decrease these symptoms.
• Likewise, strength training helps increase metabolism, which is also suppressed in those that are hypothyroid. Although you may not have much energy initially, get moving! The more you move the more you can boost the energy you will have to exercise each day.
• Reduce the stress in your life. Stress causes many people to make unwise food choices and overeat. Reactions to stress are controlled by the adrenal glands, which are overworked and under active thyroid in patients. Stress also increases cortisol levels, increasing hunger and affecting insulin levels. Reducing stress is an often overlooked factor in weight loss.
• Practice deep breathing. Many times the increased weight and lack of physical fitness causes those with hypothyroidism to pant for air, taking shallow, short breaths. Deep breathing exercises can help you take in more oxygen and release more carbon dioxide with each breath and can help with weight loss, stress reduction, and relaxation.

Hypothyroidism is a life-long condition. With careful management, people with thyroid disease can live healthy, normal lives. The best way to take control of your thyroid health is to work with your medical provider to develop a treatment plan that includes nutrition, exercise, and stress relief.

 

 

 

This post can be found at Macro Man's Main Blog!

 

 

Soy vs Whey Protein

There is so much research and opinion on this one that you will find endless articles for both sides of the argument, if you read enough of them you can form your own opinion, where you will probably get to is that there really isn’t much difference!

Continuing the Soy Vs Whey debate. . .  

Both plant-based soy protein and whey protein from dairy milk have been shown to help build and maintain lean body mass. Although not as rapidly digested and absorbed by the body as whey protein, soy protein does help support lean muscle mass.

 

For many years, a score called Biological Value was used to measure the quality of protein. Whey generally scored much higher than soy because of its unique composition. However, more current research shows a more appropriate measure of the effectiveness of different types of protein in building and maintaining muscle is called the Protein Digestibility Corrected Amino Acid Score (PDCAAS).

 

Both soy and whey have a PDCAAS score of 1.0, which is the highest score available, the same as egg whites.

 

Your body needs protein for survival. Amino acids — the building blocks of protein — are necessary for everything from immune function, metabolism and weight management to muscle repair, growth, development and performance. There’s also research that shows protein helps you feel alert, as well as more satiated for a longer period of time.  The common types of protein powders fall into two categories: animal-based protein (casein, whey and egg) and plant-based protein (hemp, rice, pea, sacha inchi, potato, etc.).

 

 

What are the differences between traditional whey protein and plant-based protein?  Whey protein is a by-product of the cheese manufacturing process and is the liquid that is left behind after milk is curdled and strained.   Since whey protein is derived from milk, lactose intolerance is one of the most common side effects from consuming whey protein.  Whey protein is a common allergen and can affect the immune system of individuals who may be allergic to it.  Whey proteins are also notorious for causing bloating which is a symptom of the body’s inability to digest it.  Symptoms related to digestive issues include abdominal pain, gas, bloating and diarrhea.  Whey protein is high in sulphur-based amino acids.  This means that whey protein is acid forming which can cause significant calcium loss and weakening of the bones known as osteoporosis.  Since over-consumption of whey protein leads to increased acidity and lowered pH of the blood, it is believed that this may give rise to various kidney disorders.

 

 

Plant-based protein, on the other hand, is a much easier digestible source of protein for humans without the side effects associated with whey protein. Plant protein is perfectly packaged along with an abundance of phytonutrients, antioxidants, vitamins, minerals, and fibre —all critical components for optimal health and disease prevention.  Blended plant-based protein provides a full spectrum of amino acids through complementary sources and is alkaline forming in the body.

 

 

This article can be found at Macro Man's Main Blog!

 

Recipe: Protein Cheesecake

Ingredients Base: -2tbsps Almond Butter -1/2 cup of ground almonds -1 tbsp honey Topping: - 1 pot (170g) of 2% Total Greek Yoghurt - 1 pot (250g) of Quark - 1/4 cup of Vanilla Whey (£10.99 for 500g “Whey Protein 80” here) - 1/4 cup Egg Whites Directions Step 1: In a bowl, mix all the base ingredients together. Yeah, the almond butter, the almonds, and the honey (or calorie-free syrup if you want the whole thing to be lower in carbs). Once you have a crumbly mix, press it down into a small springform pan. If you want to use a medium or large pan, just duplicate the amounts for the whole thing. Step 2: After that, blend all your cheesecake ingredients in a bowl. Step 3: Pour the cheesecake filling onto the base. Step 4: Bake at 160 C (320 F) for about 30-45 minutes. Now, this part is important: DO NOT OVER BAKE THIS. You want to remove it from the oven while it's still wobbly inside and feels uncooked. Don't let it cook all the way, you want it wet inside because it sets as it cools. Step 5: Let it cool and then melt some dark chocolate. Melt 2 squares per slice (20 grams) of 90% Lindt and then just artfully drizzle it on top :-) Macros per slice (out of the three you get from the cheesecake above): - 242kcals - 30g Protein - 10g Carbs - 9g Fat

Fact or Fiction: A Sugary Post-Workout Snack Can Be Beneficial

You’ve been told for years to stay away from sugar, that it causes energy crashes, stimulates hunger and in the long run can contribute to weight gain. But numerous magazines and websites urge trainees to consume sugary snacks post workout – including sports drinks and Haribo.

First up, here’s what happens when you eat foods high in sugar. Typically you’ll receive a spike in your insulin level, which is a hormone that carries sugar around in your blood stream. Think of insulin as a taxi or transport system. Many times we eat too much sugar and too much insulin gets released, so your body, in an effort to not go into a dangerous hyperglycemic state, clears all sugar from your bloodstream. And guess what happens when the sugar clears – you end up in a low blood sugar state, get tired and hungry and often reach for more sugar in an effort to wake up. And so the sugar yo-yo cycle continues. I’m sure you’ve all been there!

Now keep in mind the above scenario generally fits with people who eat large amounts of sugar and then sit around, either at work, at home or in the car. However the post workout time frame is a very different story.

During exercise there’s two main things that happen. First, we use up a lot of muscle glycogen and blood sugar for fuel during the workout itself. I’m talking about fairly intense sessions here, you know, the kind I promote here at Angry Trainer Fitness – full body circuits of 30–60 minutes a time. Because you’re using up those precious sugar stores, your body becomes extra sensitive to sugar intake following an intense workout – it’s basically ready to start refueling and gas up the tanks. Remember those insulin ‘taxis’ that carry the sugar around your body? Well during the day and under normal conditions they’re driving around and abiding by the speed limit. But after a workout, they’re ready to go full throttle and race the sugar to the parts of your body that need replenishing. This phase is called ‘heightened insulin sensitivity’ and lasts for about 30–45 minutes max after you workout before returning back to normal levels.

What this essentially means is that you can indeed take in more than normal levels of sugar post workout AND benefit from them, without fear of gaining excess weight. In fact I tell people that if they want a chocolate chip cookie as a treat the best time to eat it is right after a workout! It’ll most likely be used to refuel muscle tissue and it’ll satisfy your cheat.

In fact the more simple the sugar the better! Typically you’ll hear experts urging you to only eat foods that elicit a slow rise in your blood sugar levels. However post workout, we want the exact opposite effect – simple sugars that digest ultra fast and fill the muscle stores up.

Now let me clarify. I’m not suggesting that all of you eat ice cream or cookies after a workout. And depending on your goals, whether they be fat loss or muscle gain, you may want to stay in a low blood sugar state and not consume a sugary post workout meal or drink. It’s all dependent upon your aims. I personally use the post workout shake as the only ‘meal’ in which I get simple sugars. The rest of your day should be made up of fibrous veggies, lean proteins and healthy fats.

Of course if you suffer from any form of diabetes or sugar related issues, you must consult your doctor before you make any changes to your diet. But for those of you that are healthy and looking to get a jump start on the recovery process, some simple sugars right after a workout combined with a scoop of quality whey protein can be just what the doctor ordered!

Fitness Fact Or Fiction… this one’s FACT! 

3 Tips For Optimal Health

Public health is a huge concern of almost everyone in one way or another.  Everyone should try to optimise their own health. Nothing frustrates me more than seeing people struggle with their appearance, mood, mental clarity and energy to name but a few. At the same time their body fat levels show that they are borderline morbidly obese. Doesn’t it strike you as coincidental that more often than not it is fat, overweight people who rarely exercise and eat an inordinate amount of crappy unhealthy food are the one’s with appearance, mood, cognitive, energy and libido issues? More often than not it is these people who are chronically fatigued.  We are supposed to live until 100 years old not suffer from inordinate amounts of disease after just 20 years of life; we all need to work on creating an environment for optimal health.

I experienced parenthood for the last two days and I enjoyed it.  Of course I’m not trying to undermine how difficult it must be to rear kids but I will say that being highly active and eating a good, healthy diet played a big role in why my energy wasn’t zapped. Sleeping in is a luxury for parents with kids of school going age and I am under no illusion that the effects of being a real parent may accumulate over time but eating well and fitting in some exercise when you can will have a profound effect on your ability to stay healthy, energetic and keep in good shape.  Most parents health status is far below optimal I would imagine.

Do you wake up and feel groggy every morning?  Do you claim to need a coffee to get you going?  Do you dread the thought of getting out of bed?  If you answered yes to any of these then you need to make a change (Chek, 2009).

More often than not the reasons for these issues are so obvious it will make you sick. You could be eating foods that don’t work well with your body, not sleeping enough, not exercising, not exercising properly or under a lot of stress.  We are not all designed to eat the same types of food.  As an example; different cars take different types of fuel, right?  What makes you any different to a car?  Fill your body with the wrong type of fuel and it will tell you.  Just because you don’t break out in hives doesn’t mean all food is good for your body. Fatigue is the #1 example of how we react badly to different foods. Do you feel a little sluggish after a particular meal?  If so you will be best served to avoid it.  In my case pasta makes me extremely tired almost immediately after eating it.  Large amounts of low fibre carbohydrates in one sitting generally make me feel bloated and sluggish.  These are my body’s way of telling me it doesn’t want these foods (Chek, 2009).

Do You Get Enough Sleep?

Most people underestimate the value of adequate sleep and most people tend not to get enough sleep as it is. For optimal body function you need between 7-9 hours of sleep each night.  You may be saying to yourself you get enough sleep but just because you spend 7-9 hours in bed doesn’t necessarily mean you are getting quality sleep.  Sleep quality is far more important than sleep quantity.  You should not feel groggy after 7-9 hours in bed (Wilson, 2006; Chek, 2009; Holford, 2012).  You should wake up without an alarm and want to get at the day.  Fatigue can induce impaired gluconeogenesis (your body’s ability to use fat and protein for energy), rapid hypoglycemia (low blood sugar), sodium loss and potassium retention (Wilson, 2006). What’s interesting about this situation is due to the stress your body is under, despite having low blood sugar, there tends to be rather high levels of blood insulin meaning you are going to become progressively more overweight and at risk of type 2 diabetes. The net result of these is a miserable, tired feeling.  Small things can make an inordinate amount of difference in the quality of your sleep;

1. Turn off all electronics.  Yes this includes your phone.  With the advancements in phones of late almost everybody has some sort of notification waiting for them every morning be it from email, twitter, instagram or your ‘hardcore’ friends posting annoying late night Facebook updates and photos.  If you leave your phone on at night your are more likely to be woken.  Turn it off, whatever it is can wait until the morning.  For those of you that use your phones as alarm clocks Invest in an alarm clock (preferably a battery-powered one) (Gooley et al. 2011;Chek, 2009).
2. Have no lights shining.  That even means covering the red LED from your alarm clock. Get curtains that leave the room in complete darkness.  You may not think it but light from the night sky also affects your sleep quality.  I can never understand how people can sleep without drawing their curtains (I have a few people in mind) (Gooley et al. 2011; Chek, 2009).
3. Stop playing video games or doing anything that gives your brain a lot of stimulation. You should be winding down an hour before bed.  Ever find that your brain won’t stop going when all you want to do is sleep?  Try and read before bed and dump all your work or college thoughts until the next day. Many people worry about what they have to do tomorrow.  A good technique I have starting doing lately is making a list of everything I have to do in order of priority in the evening.  It is often referred to as a ‘brain dump’, it helps you to forget about what has to be done until the morning (Chek, 2009).
4. Have a cool room temperature.  This one might sound a bit ridiculous to some of you.  A cold room is far more conducive to high quality sleep than a warm room.  Your body temperature naturally drops through the night. The cooler your body is the better your sleep will be. Try taking a cold shower before bed. This is ideal for anybody that works out late at night.  And no you shouldn’t be wearing socks and a hoody to bed that’s just downright ridiculous.  Unless you live in a house with below freezing temperatures, then you should wear a hat to bed, I’m speaking from experience here from my poor student days.
5. Eliminate caffeine after 3pm.  I am a culprit for this one myself.  You may think having a coffee after your dinner is not problem as you fall asleep just fine. Again, I come back to the sleep quality issue. You may fall asleep easily but caffeine is a stimulant and will in fact continue to stimulate your central nervous system throughout the night this upsetting your sleep quality (Chek, 2009).
6. Eliminate high carbohydrate meals 3 hours before bedtime. Remember that carbohydrates cause a large spike in blood sugar which in turn gives you a boost in energy.  Try a moderate protein and fat meal is you want to eat close to bedtime (Richards, 2005).
7. Go to bed earlier.  Midnight is not a good time to go to bed.  You should be sound asleep by 10.30 at night (Richards, 2005). 

Exercise

Find me someone who exercises PROPERLY and eats relatively well that doesn’t feel good.  Unless they have some other underlying health issue then you won’t find one. Even if you do think you find someone you will never know unless they change their diet and exercise regime to see if it makes them feel better.With regard to exercise let me clarify from the beginning; walking is not exercise, it’s locomotion, meaning it’s something you have to do for life.  If you feel like crap, are tired don’t think walking will fix your problem. Granted it has it’s place for overall longevity but for health & fitness purposes you may as well just stay in bed if walking if your medicine. For those that are short on time, all you need is 10-15 minutes a few days each week. Everyone has this time; it;s just a matter of allocating it to exercise.  You may feel like you don’t want to exercise but you have to force yourself at the beginning.  Examples of the initial benefits for those with chronic fatigue and health complications include (Wilson, 2003; Harrower HR. 1922);


1. Increased blood flow which helps prevent plaque accumulation in your arteries and stimulates your liver which enables it to perform its 3000+ daily functions more effectively
2. Exercise will also help to normalise cortisol, insulin, blood glucose, growth hormone, thyroid hormones among others
3. Drives oxygen to your brain.
Do some HIIT at home e.g. pick an exercise like burpees, mountain climbers, squat jumps etc, do it as fast as possible for 15-30 seconds, rest for the same time and repeat for 10-12 minutes. Try it out and tell me it was easy.




Diet

Your diet is the overall key.  Reduce or eliminate sugary foods e.g. biscuits, cakes, sweets, ice cream, pastries.  Also eliminate poor carbohydrate sources like pasta, white rice, almost all breakfast cereals and most breads (except spelt or rye for example) (Pollan, 2008). Base your meals around proteins such as; chicken, turkey, salmon, tuna, herring, mackerel to name but a few, include a large base of vegetables and highly fibrous, slow releasing carbohydrates such as; quinoa, oatmeal, beans, brown rice, basmati rice and cous cous (Taubes, 2009).  If your main meals are in check then you will see and feel amazing improvements. Make small changes at first and build on them over time rather than instantly changing your entire diet.  Remember that you must aim to eat REAL FOOD.  Things with wrappers and more than three ingredients aren’t food rather they are diseases disguised as food (Gussow, 2003).  Check out this recipe site, that shows you how to cook healthy versions of your favourite desserts.



Closing Thoughts

Make some of these changes to your life, you will reap the rewards.  Remember, nobody is asking you to be perfect.  Just make small changes and you will see the benefits.
1. Sleep Better
2. Exercise Smarter
3. Eat Better
4. Eliminate Needless Stressors in Your Life (This basically encompasses every one of the above four points)

9 Ways To Improve Your Diet

Despite what you tell yourself making small tweaks to your diet over the course of a few weeks or months can have a profound effect on how you look and feel.  It isn’t about making one huge change right away.  Although it might help with faster results it is also highly likely you will set yourself up to fail by changing too much at once.  Here are 9 easy tips you can implement to get yourself moving in the right direction and lead a better, healthier lifestyle. #1 Don’t Buy It This is one of the best ways to stay on track and improve your health and overall body. When you do your weekly or bi-weekly grocery shop do not go when you are hungry. Your grocery store is loaded with almost every piece of junk food you can think of and at insanely low prices too; if you’re hungry you are going to find it really difficult not to pick up a shopping cart of chocolate. #2 Don’t Have It In Your House This is similar to the first point.  No matter who you are, if you have bad food in your house you will eat it.  Don’t test your willpower, you will lose.  More often than not you will be perfectly satisfied not eating any of these foods but if they are in the cupboard you will feel them calling.  Give it a try, dump the junk and see if you really want it. #3 Eat More Wholesome Foods I tell my clients to eat more wholesome foods only to be told a few days later they have more energy, feel better and don’t crave sugary foods.  Strange, isn’t it?  Well not really. You have all heard about low blood sugar.  Don’t eat for an extended period of time, you feel light-headed and you say to yourself you must have low blood sugar.  However, if you eat more wholesome foods you provide your body with a sustained release of blood sugar meaning you are getting a steady supply of nutrients throughout the day.  As an example, anybody that needs a mid-morning snack at work isn’t eating wholesome foods.  In essence what has happened is you likely ate a poor breakfast that caused a quick spike and consequently a quick drop in your blood sugars leaving you hungry and fat.  Wholesome foods include; lots of vegetables, beans, lentils, quinoa, nuts, seeds, eggs, meat and fish. #4 Eat More Fats Fats are not your enemy.  People think wrongly about fats.  They are actually an excellent source of nutrients and are essential for a number of functions in your body. Eating more fat will help you to feel fuller for longer, will not spike your blood sugars as much as any of the other rubbish your think is healthy and above all will improve your health and stimulate fat loss. Watch this video for a little on how important fats are. #5 Cut Sugary Carbs This refers back to the previous two points.  Every food you eat is broken down to sugar within your body.  However not all foods are broken down as fast, nor do they cause the same response from insulin within your body .  Carbohydrates cause the biggest spike in blood sugar and poorer sources of carbohydrates cause massive spikes.  When I refer to sugary sources of carbohydrates I refer specifically to chocolate, sweets, ice cream, pasta, white rice, breakfast cereals, milk and energy drinks. #6 Surround Yourself With Others Who Want The Same Thing I was discussing diet with a client of mine this morning.  Firstly, I will say the improvements he has made have been second to none.  It’s incredible what can happen when you are given a better understanding of food.  Anyway, he told me a family member said this weekend he should have a some chocolate, after all it’s only one piece.  Let’s be clear, most of us don’t stop at one piece, it’s all or nothing.  Some of us really do have no ‘off switch’.  The point here is that he was encouraged to make a bad choice because he wasn’t surrounding himself with people with similar interests (he resisted by the way).  Get your family or house mates on board, they will thank you for it and you will thank yourself for it. #7 Let Everyone Know This is important for creating accountability.  If everybody is aware of what your goals are they are likely to call you out if you are eating chocolate.  This may seem contradictory to the previous point but it does help.  My own friends call me out if I try to eat rubbish food because they know of my profession, goals and where I want to be. #8 Use Herbs, Spices and Other Natural Sources of Deliciousness Do you really need ketchup or mayonnaise with your dinner?  All these do are spike your blood sugar and make you sick.  If your taste buds weren’t so blunted by the onslaught of sugar you might actually enjoy the taste of real food.  To spice things up a little add herbs & spices to your meals.  My personal favourites are cumin, turmeric, basil and cinnamon.  For sauces use salsa. guacamole or pesto. #9 Practice Cooking Some people, including myself enjoy eating the same foods over and over again. Simplicity in my opinion is key.  However, not everyone enjoys being mundane especially when it comes to food.  I suggest learning how to cook and trying out lots of different recipes.  Most recipes appear daunting at first but when you try them out once or twice you will see that they are actually really simple. Visit Protein Cookbook for some healthy, protein fuelled desserts!

Review: Misfit Shine

Key Features: Bluetooth 4.0 LE; Waterproof to 50m; Multiple sports tracked; 4-month battery life; No charging or wires required Manufacturer: Misfit Wearables Misfit Shine review What is the Misfit Shine? The Misfit Shine enters a rather crowded fitness tracking market with a selling point that will stand it apart from the competition – it’s fully waterproof. It’s also an attractive all-metal disc that can be worn anywhere on your body using a dinky little magnetic strip that holds the Misfit Shine in place. It was launched as an IndieGoGo campaign and achieved its $100,000 project goal 9 ½ hours after it launched. At close, the Misfit Shine had raised its goal eight and a half times over, which just goes to show how interesting the device is. But can the £99 fitness tracker stand out against its popular rivals? Misfit Shine – Design and Features One of the most striking things about the Misfit Shine is its design. Made from aerospace grade aluminium with a distinct groove running around the middle for using the Misfit Shine’s various accessories, it is small, light and compact. Misfit’s choice of material means the Shine only weighs 9g on its own, or 16g with the included wrist strap. The company, Misfit Wearables, is co-founded by former Apple CEO John Sculley, and there is definitely a touch of Apple in the design of the Shine, especially its simplicity and clean lines.  Misfit has made sure the Shine can be worn anywhere on the body, and even supplies both the sports band and clasp as standard with the Misfit Shine in the UK from John Lewis. The clasp is a rubber loop with a magnet on one end that folds over to couple with the back of the Shine. You can attach this to any item of clothing, even a swimsuit or shorts as it is completely waterproof to 50 metres. This is also pretty handy if you forget to remove it from your clothes and it happens to take a washing machine trip. The sportsband is a rubber watch strap that the Misfit Shine simply pops into and is designed to look much more like jewellery than your average fitness tracker, which is one of its key benefits. There’s also a leather strap and a necklace option to purchase separately if you feel the need. Its waterproof nature and the fact it is so very light means you can pretty much forget about the Misfit Shine when you’re wearing it, especially when it’s strapped to your wrist. However, it is useful to remember, any fitness tracker worn on your wrist isn’t going to be as accurate as one worn on your clothing as you tend to move your arms more than any other limbs, or you could stop moving them altogether, such as when you’re gripping a bag strap – both of which can cause inaccurate results. This is why Misfit includes the clasp for attaching the Shine to your clothing, which is especially useful when at the gym. When in sleep mode, the Misfit Shine looks like it has no display at all, but with a double tap on its face you’ll be presented with a ring of LED lights around the edge, which are used to indicate your current goal progress and the time.  Each LED light is an interval of five minutes or 5 per cent completion of your customised goal. It can be a little difficult at first to work out what time it is (the hour is a solid LED but the minute indicator flashes), but you soon get used to it. Your goal progress is shown in a ring that runs clockwise with your sporting activity until the whole ring of lights is completed, which is a simple but effective way to keep tabs on it without having to look at the app.  On the rear of the Misfit Shine is a handy 12 logo, to show you which way up the fitness tracker should be placed in your watch strap for accurate clock readings.  The Misfit Shine connects to the Shine app for iOS devices via Bluetooth 4.0 LE, which doesn’t require pairing. Misfit assures us there’s an Android app coming “in the next few weeks”, but there hasn’t been any joy there as yet. Bluetooth LE keeps the power consumption low and combined with the fact the Misfit Shine uses a standard cell watch battery with a battery life of at least 4 months, you’ll be using it for ages without having to charge it or replace the battery. There are some features that are lacking in the Misfit Shine, like an altimeter to count the number of stairs you climb, which features in upcoming trackers like the Fitbit Force. Misfit Shine – Tracking and Apps The Shine app is a very simple but effective way of monitoring your daily fitness activity. Periods of activity are shown in colour coded panels that show the type of sport you are doing and low, medium and energetic patches of activity. There’s a highlights panel that offers you a look at your daily milestones, broken down into a handy activity chart and the aforementioned coloured blocks. You can also take a look at a weekly overview of your activity, which also compares your achievements to the previous weeks.  Overall, the Misfit Shine is very accurate and can tell when you are performing any of its recognised activities – walking, running, cycling or swimming. It does tend to be far more precise when worn on your clothes, as when on your wrist it can suggest you were more active than you actually were – but that sometimes isn’t a bad thing. Within the app you can not only personalise your activity goal, but also let it know where you’re wearing the Misfit Shine for more precise data gathering and whether you want the fitness tracker to display the clock or progression lights first.  You can also utilise the Misfit Labs Activity Tagging. This allows you to triple tap the Misfit Shine to tell it you are doing a specific activity for more accurate readings. Although this feature is still in Beta, you can use it to tell the Shine when you’re sleeping, cycling, swimming, playing tennis, basketball or football and the results are far more accurate – if you remember to triple tap before you start doing them.  The Shine app also presents information on the amount of steps you’ve taken, calories burnt and distance covered in a single day or whole week.  What is disappointing about the Misift Shine is its sleep monitoring functionality. Unless you tell it you’re going to sleep using the Activity Tagging it won’t monitor your sleep pattern whatsoever. We always forgot to triple tap before we fell asleep so we’d wake up with no data for our slumber.  When you do remember, it lets you know how many hours of deep sleep you’ve managed to get in between patches of tossing and turning. How accurate this data actually is is very hard to calculate, but they are interesting statistics to peruse in the morning. As the Misfit Shine uses Bluetooth LE you won’t need to pair it with your smartphone or tablet. When you enter the app, the data automatically updates and fills in all the fitness tracking information since you last logged in. it doesn’t matter whether that’s a week or 5 minutes ago, it is all updated regardless.  It is very speedy to update, which is a bonus. We will say the data provided is a bit limited, but that’s pretty standard for what is basically a glorified pedometer like its competition. The app is laid out in a straightforward and accessible way and unless you’re a proper fitness freak it is more than sufficient for those looking to monitor their activity. Should I buy the Misfit Shine? The Misfit Shine is a great activity tracker but is a little more expensive than some of its competitors and currently has limited smartphone and tablet compatibility if you don’t have an iPhone or iPad. It’s still a strong contender, but you might still want to consider some of the alternatives. At £79.99, the Fitbit Flex is another successful fitness tracker that offers a great app, a 4 – 5 day battery life and is water resistant if not entirely waterproof. It is a bit basic though and lacks a full display, altimeter and can’t even tell the time by itself. It works with (select) Android devices as well as iOS though. At the top end of the price bracket is the £99.99 Nike Fuelband that is specifically optimised for Apple’s device range. It uses Bluetooth LE and is now water resistant and more flexible for a more rugged device. It can offer a lot more information on your wrist than the Misfit Shine, but still lacks an altimeter. The Jawbone UP works with iOS and Android devices and is around the same price as the Misfit Shine at £79.95. It offers detailed feedback via an app and has a vibrating alarm function alongside sleep monitoring. You can even take pictures of your meal to convert it into calories with the Jawbone UP. Verdict If you’re looking for a fully-functional and completely waterproof fitness tracker, the Misfit Shine is a great choice, especially for the fashion conscious. The lengthy battery life just sweetens the deal.

Review: GoPro HD Hero 3

Key Features: Large range of movie quality settings incl. 4K and 1080/60p; 12MP still image camera with max 30fps burst mode; Still image time-lapse shooting ; Built-in Wi-Fi with supplied Wi-Fi remote control; Compatible with GoPro Android/iOS app; Large range of specialist accessories

Manufacturer: GoPro

GoPro Hero3 Black Edition - Features and Design

What is the GoPro Hero3 Black Edition?

The GoPro Hero3 Black Edition is a small but tough camera and camcorder designed to be used in the harshest of conditions. If you've ever watched the Deadliest Catch you'll know the astonishingly exacting the conditions it is filmed in are. Can you guess what they use to film? That's right it's GoPro cameras. That's how tough they are.

With more than ten year's experience in manufacturing top-of-the-line extreme sports and adventure cameras GoPro certainly has the pedigree. GoPro has become the industry leader, although there are a number of big and small companies looking to capture its crown.

The GoPro Hero3 Black Edition is the flagship product in the Hero3 range, which includes the mid-range Silver Edition and the entry-level White Edition. We have the regular GoPro Hero3 Black Edition, but there's also a Surf Edition that comes with special adhesive mounts designed especially for mounting the camera to a surfboard.

In all other respects, however, the two cameras are identical in spec and design.

GoPro Hero3 Black Edition - Features

As the flagship product in the GoPro range, the GoPro Hero3 Black Edition has a number of upgrades over its cheaper siblings. First and foremost, the big addition for the Black Edition package is the supplied Wi-Fi remote control that lets you control the camera – handy if the camera itself is attached to a helmet or anywhere else that might make reaching the buttons tricky. We’ll deal with the set-up and operation of the remote in more depth later on, but for adventurous souls looking to mount their camera somewhere they cannot physically reach it, the Wi-Fi remote is sure to appeal.

In addition to the supplied Wi-Fi remote, the Black Edition also has a beefed-up, higher resolution 12MP camera. By way of comparison, the Silver Edition gets an 11MP snapper, while the entry-level White Edition only gets a 5MP sensor. In addition to the full 12MP, the Black Edition also shoots at 7MP and 5MP if needed.
Perhaps more useful to the camera’s target audience is the Black Edition’s 30fps maximum burst rate. This is considerably higher than both the Silver Edition’s 10fps and the White Edition’s 3fps. It’s a useful advantage because, in the fast-moving world of adrenaline sports, the ability to fire off 30 consecutive shots is much more likely to bag you exactly the shot you want. 

For those who don’t require quite so much speed, the Black Edition has 3fps, 5fps and 10fps continuous shooting speeds, too. Last but not least theGoPro Hero3 Black Edition has a time-lapse mode, where the camera can be set to shoot at 0.5, 1, 2, 5, 10, 30 and 60-second intervals. It all adds up to plenty of scope and flexibility.

Of course, the majority of people looking to purchase a Hero3 will probably be much more interested in its video capabilities than its still image prowess, and here again the Black Edition enjoys a distinct advantage over its two supporting models. While the Silver and White editions support a maximum resolution of 1080p at 25fps, the Black Edition can capture 1080p Full HD video at 50/48/25fps in PAL mode (60/48/30fps for NTSC capture). Furthermore 720p recording can be captured at 100/50fps (120/60fps for NTSC), which enables smooth slow-motion playback of high-def movies – something neither the Silver or White editions are capable of. 

The Black Edition also supports 4K capture at 15fps, or 4K Cinema at 12fps. 

Alternative video settings include:

• 1440p at 48/25/24fps (48/30/24fps for NTSC)
• 2.7K at 25fps (30fps for NTSC)
• 2.7K Cinema at 24fps
• 960p at 100/48fps
• WVGA capture at 240fps.

You really are spoilt for choice when it comes to video recording options. 

GoPro Hero3 Black Edition - Design

Given that it’s specifically designed to be used outdoors in the kind of conditions that would wreck regular cameras, it comes as no surprise to find that the overall Hero3 Black Edition package is tougher than Chuck Norris. The camera itself is tiny though, measuring just 60mm wide by 40mm tall and 20mm deep. Indeed, GoPro claims the Hero3 is 30% smaller than its predecessor. At just 74 grams, it’s also 20% lighter than the Hero2. 

Housed within a tough polycarbonate shell, the camera gets three buttons: a Mode button, a shutter release button and a Wi-Fi pairing button. The camera’s rechargeable 1,050mAh Li-ion battery resides in the back of the camera, hidden behind a protective cover that’s unclicked via a quick-release switch. Also on the back is the Hero Port, which is used to connect the optional Touch BacPac LCD display that relays live images of what the camera can see.

On the front of the Hero3 you’ll find the LCD status screen, which displays all the important shooting information as well as menu navigation when setting the camera up or adjusting its settings. Below this is the Mode button that doubles up as the On/Off button. To the right of this are two indicator lights – a blue Wi-Fi pairing light and a red status indicator. On the top of the camera is one further button, which acts as the shutter release and movie-record button.

Connectivity and memory storage is found on the side of the camera behind a piece of protective plastic. You get a micro HDMI for playback and a Micro USB port for charging and file transfer, plus a slot for microSD cards. The Hero3 Black Edition can accommodate cards of up to 64GB, and given the amount of data that requires processing and storing it’s strongly recommended that you use at least a Class 10 card or better.

Of course, the camera itself isn’t waterproof, which is where the polycarbonate housing comes in. This is waterproof to a depth of 60 metres and also guards against bumps, scrapes and accidental drops. The camera slots into the back of its protective case, where it’s held firmly in place via a secure latch on the top of the camera. 

Getting the camera in and out is fairly straightforward too – with the camera lens facing away from, you simply slide the latch on the top of the case in the direction of the arrow and then lift/peel back the latch.

While it’s inside its protective housing, you operate the camera via three spring-loaded buttons on the outer of the case. There’s one for the shutter/movie record button, one for the mode/power button and one for the Wi-Fi connect button. You need to apply a reasonable amount of force to press them, but this is preferable as it lessens the chance of accidental button presses.