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The top 5 grazing snacks!
What is grazing!
Smaller lower intermittent portions of food that is not classed as a meal.
Why?
✔ Suppress the hunger (appetite - the hormone, ghrelin) and more so, prevent unnecessary overeating of the wrong food at the main meal.
✔ Prompt the right rehydration.
✔ Maintain a high cognitive response - mental clarity.
✔ Science: prevent blood glucose from dropping below 5.3mmol/L.
How?
Prepare with small portions of the right real food.
Here's my top 5 (Travelling) Grazing Snacks.
🥥 Pepita seeds – I'll pan-fry, toasting them up and bagging before I leave home.
🥥 Shredded Coconut – I find just one mouthful has me forgetting food for hours.
🥥 Macadamia nuts – I eat a few, then place the bag out of arm's length.
🥥 Pear – a great appetite suppressing choice.
🥥 Hard-boiled eggs – I'll contain 4-5 and throw in some S'n'P.
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The #1 exercise boosting female fat-burning.
Make no mistake, reaching optimum fat-burning metabolism and the consequent ideal weight primarily comes from practising the right dietary balance.
I'll repeat that; you can't out-train poor nutrition when it comes to maintaining ideal weight.
However, the supplement of the proper exercise (type & intensity) undoubtedly supports better fat-burning.
While mostly all (aerobic) exercise towards 'fat-burning' is good, data proves one exercise discipline is superior to all others. Weight-bearing rhythmic and continuous action is key. Running is the King of weight-bearing exercise (for most).
To run means to have both feet off the ground at some point within the running gate. A slow shuffle-like jog qualifies as a run - and is encouraged by BP.
Research reports running (at the right intensity) promotes greater muscle mass, bone response, cellular mitochondria health, and hormonal balancing than other disciplines.
While of course, I appreciate running is not everyone's cup of tea, my experience suggests if practised correctly, one can learn to enjoy and benefit from the action.
FYI - Subject: Woman, 40yrs, 67kgs, HR Av: 150bpm.
Collective calories (from stored fat) were burned during the session and for the five hours post.
💓 Running: 320
💓 Walking: 210
💓 Step Machine: 195
💓 Stationary Bike: 163
💓 Swimming: 145
FYI – I believe the perfect running intensity (in beats per minute) for optimum fat-burning (and appetite control) is calculated using the DTI calc - CLICK HERE. Go to page 8.
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Testosterone matters!
Testosterone, a steroid hormone, is the primary male (sex) hormone and is produced in small supply by females.
A healthy testosterone balance is vital.
Here's why!
✅ Healthy heart and blood.
✅ Less fat, more muscle,
✅ Stronger bones,
✅ Better verbal memory and mathematical reasoning,
✅ Healthy libido,
✅ Improved mood and self-confidence.
Testosterone typically decreases with age (33 years>). Furthermore, an unhealthy lifestyle will speed up aging and the lowering of available testosterone.
Below, free from medicinal support lists the top 5 (proven) ways males can naturally boost their testosterone with aging.
1. Exercise, but more particularly, strength training.
Strength training, both pressing bodyweight and loads, undeniably boost testosterone. Add natural caffeine in the mix, and bang, you've got a super-booster.
2. Favour lean protein and some good fats over mounting carbs.
You need carbs for continued healthy testosterone balance, but, particularly if you're strength training, your plate should feature 40% lean protein, 30% good fats, and 30% low GI carbs. Cold-water fish head the list. My Reboot Project features the perfect macronutrient ratio – CLICK
3. Ya gotta de-stress!
Cortisol, the main (sympathetic) stress hormone, can override the production of testosterone. Lowering your day to day (emotional) stress is critical. I strongly recommend the simple practice of box-breathing (90 seconds per day) - see RC PP1.
4. Get Solar-Powered!
Vitamin D helps maintain the optimum testosterone balance. It's said, that just 20 minutes of direct sunlight will crank up testosterone production. When in the sun, I recommend limiting your use of sunglasses for a period.
5. Supplemental support.
The herb with the most research behind it is called Ashwagandha – CLICK One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. I have not tried the herb.
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If you're not into basil, you should be!
Basil, smells good, tastes good, and is cracking good for you!
Here are six reasons you should include basil, tonight!
✅ Has Anti-Inflammatory Effects.
✅ Helps Prevent and Fight Heart Disease.
✅ Basil Extracts Fight Diabetes and stabilises erratic Blood Glucose balance.
✅ Basil Extracts Lower Triglycerides and Cholesterol.
✅ Has Antimicrobial Properties.
✅ Helps To Improve Digestion.