MORE NUTRITION MYTHS PUT RIGHT

Last week, you may remember I debunked the top three nutrition myths I hear the most from my clients.

Missed it? Take a minute to have a read here…

It caused a lot of good debate and a few emails from clients asking advice on more nutrition myths. So, I thought it was only right to address these publicly and share more myths with you. After all, they could be hampering your health and fat loss goals.

1. Why do NHS guidelines tell you to eat wholegrain pasta, rice, bread etc if it’s so bad for you?

The answer? Because the NHS guidelines are so out of date it’s unreal! I have no idea why they say this. But I know that it’s not true and needs righting at once.

Some other NHS so called guidelines include advice that we should eat more starchy foods (INCORRECT), carbs are a main source of energy (INCORRECT – Fat is!), and some NHS guidelines state that rice, grains and carbs are “a good source of protein” which is completely incorrect!

This information is completely outdated and I cannot believe that it is allowed to go on. NHS websites and information packs are giving people the wrong information. Countless scientific studies have been completed in the last decade that prove these points wrong.

Did you know that many new diabetics are told to eat carbs with every meal but many people with type 2 diabetes see their blood sugar rise which means more medication and who does that benefit?

Obviously, I’m not saying avoid all starch and carbs. That’s not my point at all. Learning to eat the RIGHT FOODS that will take you closer to your goal is my aim here. It’s something I do with my B-Fit B-Fabulous 7 Step Plan – teach my clients how to eat AND ENJOY the right foods for life without ever feeling deprived.

2. Are low fat foods better than high fat foods?

No! Most low fat foods actually end up containing more sugars, salts and other additive nasties to make them taste better. Avoid any foods that say low fat on the label.

3. Are smoothies from the supermarket OK?

Again, this is a big fat NO! I know I recommend juices and smoothies in my B-Fit B-Fabulous 21 Day Weight Loss Plan but they’re made fresh and I always recommend you drink them within 24 hours of making them – whilst the enzymes are still present and able to break down the food. (I keep them in the fridge in a sealed glass jar and add lime juice to preserve). Smoothies and juices that have been on supermarket shelves for weeks have been pasteurised and had many nutrients removed during this process. Due to this, you find that a lot of the original goodness turns to sugar. You may as well drink a full fat coke or other sugary laden drink. Don ‘t be fooled, they’re no better!

4. How do you know if a food is processed?

Simple this one. Take a look at the ingredient label. Contains a list of ingredients that you do not recognise, can’t  pronounce, spell or your granny wouldn’t put it in her food/ recipes? Probably processed! Someone once told me that if a food has an advertisement, it’s probably one to avoid! Think about it – individual fruits don’t get adverts dedicated to them, neither do veggies, nuts, organic meats etc. Eat whole foods, eat clean, eat organic, eat in season and buy local for the best recipe in avoiding processed, toxin laden foods.

Basically eat stuff that grows or moves!

Want to know the answers to all your nutrition questions? Get in touch! 07748 298728 or email gaynor@b-fit.uk.com

 

 

 

KAREN RIDS HER HOUSEHOLD OF 35LB IN EXCESS WEIGHT!

Karen Taylor from Crosby is directly responsible for the loss of a whopping 35lb in three weeks!

You see, Karen has lost 12lb

Her mother has lost 9lb

and her husband has lost a stone!

All in 21 days!

That’s the equivalent weight of SIXTEEN OF THESE!

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How did they do it?

They used my B-Fit B-Fabulous 21 Day Weight Loss Plan.

So Karen is most definitely my star of the week. What an amazing result!

But more importantly Karen and her family have changed their eating habits for life and started doing a bit of the right type of exercise which will have a dramatic impact on their health. Watch out for Karen’s full testimonial and pics coming soon! Congratulations Karen – by you taking action and doing my plan you have also helped improve your family’s health!

If you want to improve your own health and that of your family’s do get in touch, text or call me in confidence 07748 298728 or email gaynor@b-fit.uk.com 

THAI STYLE STEAMED FISH

This delicious and healthy recipe is full of flavour and an amazing alternative to a greasy takeaway! Serve with stir fried veggies (stir fried in coconut oil) or a small portion of wild brown rice.

It only takes 15 minutes! Quick, healthy and tasty!

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Ingredients

  • 2 trout fillets, each weighing about 140g/5oz
  • a small knob of fresh root ginger, peeled and chopped
  • 1 small garlic clove, chopped
  • 1 small red chilli (not bird’s eye), seeded and finely chopped
  • grated zest and juice of 1 lime
  • 3 baby pak choi, each quartered lengthways
  • 2 tbsp organic tamari sauce

Method

  1. Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, CHILLI and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the tamari over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
  2. Steam for 15 minutes. (If you haven’t got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)

SLOW COOKER SALSA CHICKEN

Salsa-Chicken_0001-e1365561195528Ingredients for the salsa

  • (2) 14.5oz cans of diced tomatoes
  • ½ fist full coriander
  • 2 red chillies, chopped
  • ½ medium white onion
  • ½ lime, squeezed for juice (or 2 tsp lime juice)
  • 1 tsp organic honey
  • 2 crushed cloves of garlic
  • ½ tsp cumin
  • 1 tsp himalayan salt
  • 1 tsp black pepper

Ingredients for the slow cooked chicken

  • 1 1/2 cups chickpeas (either soaked and cooked, or canned)
  • 1 1/2 cups cooked black beans (either soaked and cooked, or canned)
  • 1 1/2 cups sweetcorn
  • 1 cup homemade salsa (or just throw all of those ingredients above in the slow-cooker. You can always make a batch of salsa as it goes great with all sorts of meals and snacks)
  • 1 lb. uncooked chicken (any pieces)
  • 1/4 cup coriander, chopped

Instructions

  1. Place all ingredients in a slow cooker. Turn on low, cook for 4-6 hours. Serve over a bed of wild brown rice, or if following my B-Fit B-Fabulous 21 Day Plan, a large healthy side salad.

NUTRITION MYTHS DEBUNKED

Nutrition-mythsEvery day, in my career as a nutritionist and personal trainer I talk about food with a variety of people. Everyday I hear myths, untruths and downright damaging information that people hear regarding nutrition. Whether this is via the media, the internet or hearsay, this information is misleading and often based on out of date information. This blog post aims to put the top three nutrition myths out there and tell you why I think they’re rubbish! Eggs-1

1.      You should never eat eggs…

I hear many people saying that they avoid eggs, or eat a maximum of two a week because they’re high in cholesterol.

FALSE

The cholesterol argument is outdated and not true. Over the last two decades there have been many scientific studies that prove this to be wrong. A study by Knopp (google it) showed that eating eggs actually improved cholesterol ratios.

Eggs are an excellent source of nutrition and protein but one thing I will say is ALWAYS go for organic free range eggs.

Healthy hens = healthy eggs = healthier you!

Saturated-and-unsaturated-fat
2.       Saturated fat is bad for you

This piece of information is so outdated and untrue it gets me cross. Many international diet clubs, who shall remain nameless, calculate the value of the foods we eat via the saturated fat. This means that super foods including avocados, nuts and coconuts, high in good fats, end up high on their scorecards and therefore give the impression that this is bad and to be avoided.

In 2010 a high study was conducted where 21 epidemiological studies were conducted on over 300,000 people to see if there was any correlation between saturated fat and heart disease.

You know the outcome?

Zero.

No connection whatsoever.

There have been countless other studies too to back this up.

 

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3.      You should eat more whole grains

Whole grains = wheat. Whether ‘whole’ or not (this actually means nothing!) grains are not a healthy alternative. Wheat is the most popular ingredient in the western diet and has been directly attributed to many health issues with the main one being weight gain.

Many foods that contain wheat make your blood sugar spike and increase fat stores. It also contains a little protein you will have heard a lot about – gluten. Gluten can cause havoc with your body shape, physical and mental wellbeing (often unnoticed and undetected!)

Many people are unwittingly sensitive to gluten which has been proven to cause bloating, intestinal problems, stomach pain, tiredness, irritability and the inability to lose weight. – especially around your waist area.

Did you know that gluten even has links to brain disorders including schizophrenia, Alzheimer’s, depression  and anxiety.

For my clients who follow my B-Fit B-Fabulous 21 Day Weight Loss Plan, a full comprehensive meal plan is included which will show you how to eat and enjoy naturally gluten free foods for not only weight loss but optimum health too.

 

For more information about nutrition myths or to pose a question about nutrition yourself, please contact me on gaynor@b-fit.uk.com or text me 07748 298 728

P.Speaking of myths…its a myth that you can’t get it great shape before Christmas and over Christmas…I have two free places this week where I can show you how to have a guilt free Christmas.

HANDY BREAKFAST B-FIT ‘MUFFINS’

*They’re not real sugar laden processed muffins!

These ‘muffins’ are also sometimes called breakfast cups and they’re BRILLIANT for handy food on the go first thing in the morning.

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Ingredients

  • 8 organic eggs
  • 50g feta cheese, crumbled
  • 1 cup diced red pepper
  • 1 cup diced onion
  • 1/4 teaspoon himalayan salt
  • 1/8 teaspoon ground pepper
  • 2 tablespoons water

Directions

  1. Preheat oven to 175 degrees C. Grease 8 muffin cups or line with paper liners.
  2. Beat eggs together in a large bowl. Mix feta, pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
  3. Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.

Equally as delicious warm, or cooled and stored in an airtight container in the fridge – ready to grab and go!

HOW TO HAVE A GUILT FREE CHRISTMAS

Dreaming of a GUILT FREE Christmas without the bulge in the New Year?

As my FREE GIFT to yotimthumb.php

Well, I’ve got an early gift for you!

This FREE GIFT will teach you how to:

  • DROP A DRESS SIZE, feel fabulous, TONEDSLIMMER and HEALTHIER – Have a NEW YOU starting in November rather than the New Year
  • RELAX and ENJOY Christmas WITHOUT gaining weight
  • Start January FEELING FABULOUS, instead of having to shift those extra Christmas pounds 

To CLAIM your FREE XMAS GIFT WORTH £60 book your FREE consultation with me to show you how to DROP A DRESS SIZEFEEL FABULOUS and ENJOY GUILT FREE CHRISTMAS!

ONLY 6 FREE PLACES AVAILABLE to the first 6 people who ring or text Gaynor on 07748 298 728

Gaynor Stobie – B-Fit Personal Trainer

Screen Shot 2014-11-11 at 18.47.11I’m Gaynor Stobie, owner of B-Fit Personal Training, creator of the 7 step B-Fit, B-fabulous formula and the answer to your weight loss problem! I specialise in helping women of all shapes and sizes to lose weight, tone up, look fabulous, feel 10 years younger and more energetic without the gym or without counting calories!! I’m so confident I can help you say goodbye to feeling fat and frumpy in record time and ditch those ”Fad” diets, that all my exclusive

Premium Personal Training Packages are tailor made with an Absolute Satisfaction Guarantee! Read what my happy clients say;

what-they-say“My goal was to loose weight and feel healthier and happier in myself. I achieved my goal in 6 weeks, I continue to see Gaynor 18months later the sessions are enjoyable and I have gone from a size 12/14 to a comfortable size 10 and feel great. I haven’t bis size since age 14. I have recommended her to all my friends!”

– Deborah Allen, Hightown

Judith Welch has more energy and is sleeping better

Judith“In my late fifties, recently retired, overweight and relatively unfit. Gaynor is a true professional, and such a motivator! The nutritional advice has transformed the way I eat, and I now have much more energy and am sleeping better than I have done for years! The sessions have made a real difference to my shape and my fitness. Thanks, Gaynor for helping me back to a much healthier lifestyle

– Judith Welch, Hightown – Retired GP

Margot Walker dropped a dress size and kept it off!

Margot copy“Having never had to exercise I suddenly realized at the age of 53 and having enjoyed numerous cruises that my weight had started to creep up on me. I had no ambition to join a gym or spend hours jogging and knew I needed someone to help motivate me and I certainly have found that person in Gaynor. My goal was to drop a dress size which not only have I managed to do successfully but maintaining this has been made so much easier having followed her nutrition advice. Friends have commented not only on my weight loss but the fact of how well I look which certainly gives you great encouragement. I never get bored with her exercises as they are so varied and you always manage to have fun at the sessions. Gaynor is supportive, motivational and always willing to go that extra mile for her clients.”

Margot Walker – Crosby

BOOK YOUR FREE GIFT TODAY

Call Gaynor to book your FREE consultation

07748 298 728 or email gaynor@b-fit.uk.com

ONLY 6 FREE CONSULTATIONS AVAILABLE
To the first 6 people who call or text Gaynor on 07748298728

This blog post entitles you to a FREE consultation worth £60 on how to look fabulous and enjoy a guilt free Christmas I can teach you how to DROP A DRESS SIZE, look fabulous at your xmas party and enjoy the mince pies WITHOUT gaining weight! FREE consultations are allocated on a first come first served basis and are strictly limited.

 

HOW TO BEAT CRAVINGS

Time to crack those cravings

You’ve eaten healthily all day, done some exercise, finished your evening meal and you sit down in the evening in front of the TV for a well-earned rest. Then you hear it, the racket coming from the kitchen.

food-craving

The fridge is calling…. cheese, cheese, cheese.

The biscuit barrel is shouting oi chocolate biscuits are in here…

The kids’ chocolate tin has got a big floodlight over the top of it, …here, I’m here, in here.   You are sure that the wine in the other room is nearly at its sell by and needs finishing up.

You have a CRAVING for something that you know you really shouldn’t have.

Cravings come from a lack of nutrients. Check out this handy chart here;

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So, if you’ve increased the nutrients you’re lacking and you’re STILL craving something, here are 10 ideas that may help, in no particular order:

  1. Clean your teeth
  2. Do some exercise – climb the stairs 10 x. Anything that raises your pulse will squash your appetite
  3. Do something else in another room – don’t just watch the tv. Ring a friend, play a game with the your kids,  the dog , read a book…
  4. Have a large glass of water. Or a nice cup of  organic herbal tea. I love chamomile or peppermint tea as it cleanses the palette and gets rid of the munchies
  5. Have a bath
  6. Go for a walk
  7. Read a really good book
  8. Go to bed
  9. Write a grateful list- list everything that is amazing in your life that you are truly greateful for- eg your wonderful family, your healthy body etc!
  10. Take 5 minutes to take a photo of yourself in your least flattering clothes  – then you can use that every time the cravings hit!

 

15 MINUTE FETA FRITTATA

15 minute feta frittata

This quick and easy recipe takes under fifteen minutes from preparation to plate.

Screen Shot 2014-11-05 at 21.10.08Ingredients

1 knob of coconut butter
1/2 chopped onion
chopped peppers
chopped tomato
1/2 cup frozen peas and whatever veg you have
4 eggs
200g of feta cheese
Method

1) Melt knob of coconut butter in pan

2) Put grill on low in oven .

3) Chuck in chopped onion, peppers , tomatoes, frozen peas / whatever veg you have and soften in a cast iron/ oven proof frying pan on hob for a few mins.

4) Whisk 4 eggs in a jug and slowly pour the eggs over the veg and  crumble a bit of feta over the top and season with himalyan salt and pepper.

5) Allow to settle for a few mins then put  frying pan under grill for a few mins until egg solidifies.

6) Serve with a B-Fit rainbow salad and hemp oil.

HOW TO EAT HEALTHY WHEN YOU’RE BUSY

My top 3 tips on how to eat healthily when you have hardly any time/have a busy life and don’t like cooking (like me !!)

1) Plan ahead/ get organised

Go to bed  30 mins to an hour earlier and get up an 30 mins to an hour earlier to plan your food.

Make a great breakfast, chuck your lunch into a tupperware box eg- spinach salad, tomato, an avocado, beetroot , piece of fish – eg  mackerel;  chuck on a tin of tuna or salmon fillet (cook extra piece  the night before) or boiled eggs, or dollop of houmous  then add a glug of hemp oil.

See.. here’s a typical quick mackerel salad of mine.

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2) Make time to batch cook occasionally – easy B-Fit style recipes eg healthy soups, curries, casseroles , veggie chilli etc at the weekends/ day off and freeze them in foil containers so you can  just take one out the freezer the night before when you are pushed for time in the week. I try to involve the kids in the cooking – it’s a great way of getting them interested in healthy eating!

3) Do B-Fit style quick healthy minimal effort meals in the week  when pushed for time.

Heres a few of my favourite under 15 minute healthy meals that I frequently use when pushed for time in the week:

  •  Vegetable omelette or frittata- and green salad 
  • salmon parcels (wrap salmon in a tin foil – oven bake for 10 – 15 mins on 180c) with a salad or lightly steamed veg and sweet potato (chop potato into chunks and steam for 10 mins)
  • poached eggs on rye bred with spinach leaves, avocado,  steamed or griddled asparagus and tomatoes
  • homemade pesto pasta with brown rice pasta and a green salad

Any clients who sign up for a B-Fit package will benefit from receiving my bumper B-Fit B-Fabulous 7 Step Plan handbook which is bursting with healthy, quick and nutritious recipes!

Get in touch gaynor@b-fit.uk.com or call/text 07748 298728