6 TIPS TO CURB FOOD CRAVINGS

There’s nothing worse than repeatedly having hunger pangs, and craving every sugary, fatty and salty treat available when you’re trying to live a healthy lifestyle.

What causes this is ghrelin – a hormone responsible for increasing appetite, which is released in the stomach and signals hunger to the brain.

The good news is there’s things you can do to stay on track. Keep reading to find out what these are, and most importantly start putting it all into practise:

  1. SLOW DOWN

Stop eating so quickly. It’s logical but all too often overlooked. Rushing meals can actually lead to you eating more since the stomach doesn’t have enough time to signal to the brain that it’s full. So eating your food slowly and more mindfully makes it more likely that you’ll eat a sensibly sized portion.

  1. DO HITT TRAINING

High-intensity interval training (HIIT) is the most efficient way to burn body fat. Not only is HIIT far more enjoyable than steady state cardio, but it helps you better control your hunger hormone ghrelin, making it less likely that you’ll raid the cookie jar.

  1. GET PROPER SLEEP

The importance of sleep can never be underestimated. Studies show that being sleep-deprived tends to make us more likely to snack throughout the day, and also increasing our need for calorific foods. So aim for 7-8 quality hours per night to help keep those cravings at bay.

  1. STAY BUSY

Ever noticed that you snack and nibble more when at a loose end? Boredom is one of the most common triggers for overeating so stay busy!

  1. REDUCE STRESS

Another common time people tend to experience cravings is when stress sets in. On top of this, it often leads to poor food choices. Overcome stress by getting outdoors amongst nature, practicing meditation, doing some yoga and deep breathing work.

  1. CONSUME FOODS THAT CURB CRAVINGS

There’s definitely certain foods that help you feel fuller which in turn minimises cravings. They tend to be foods that are rich in fibre and take longer to digest. Here’s three I’d recommend:

Lean proteins: high-quality lean proteins such as organic chicken, beef, lamb, fish etc are great options for multiple reasons. They provide a fantastic range of lean muscle building amino acids and also the denser texture of proteins means it takes longer to digest so keeping you full for longer. Also, their healthy fats are going to help with satiety.

Sweet potato: this is a great carbohydrate source because it is high in fibre, another staple in improving satiety. They also contain manganese which is known to support appetite control.

Greens: having some greens such as asparagus, kale and broccoli doesn’t just provide you with lots of micronutrients which are essential for health, they also give you a great intake of insoluble fibre which makes you feel fuller for longer. My advice is to consume a good cross-section of green vegetables in order to boost satiety as well as health and digestive function.

So there you have it – 6 tips to curb cravings. Keep me posted on your progress and if you need any advice specific to you don’t be afraid to reach out. Simply email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728.

Love Gaynor x

MANGO & SESAME QUINOA SALAD

Summer is nearly here and that means delicious nutritious salads. I think you’ll find that this recipe is the bomb!

Who doesn’t love mangoes huh? The sweetness is delicious and then pair it with the more savoury flavours of quinoa and tamari and I’m in heaven. The avocado which is rich in good fats adds a creaminess to the salad. The lemon which is rich in vitamin C and B complex vitamins adds that lovely tang and the pomegranates add even more sweetness in addition to the mango.

This recipe serves 2 and is super quick to throw together. Give it a try and let me know what you think.

INGREDIENTS

• 120g quinoa
• 1 mango
• 1 avocado
• 4 tbsp sesame seeds
• 100g pomegranates
• 1 squeezed lemon
• 2 tbsp tamari
• Pinch salt & pepper

INSTRUCTIONS

• Cook quinoa, allow to cool
• Peel mango, chop into chunks
• Peel avocado, chop into chunks
• Mix together mango and avocado
• Add sesame seeds, lemon, pomegranates, tamari, salt, pepper
• Add quinoa
• Serve and enjoy

HOW TO SELF-CARE YOURSELF YOUNG [ANTI AGEING SERIES – PART 3]

Hope you enjoyed last week’s part 2 of my anti ageing series. Missed it? No problem. You can catch up here:

>>> HOW TO EAT YOURSELF YOUNG <<<

This week we’re looking at how you can self-care yourself young. I believe there’s lots we can do. As busy women with homes to run, kids to take care of, and work to attend to it’s all too easy not to set aside enough ‘me’ time.

So today we’re looking at your skincare regime, natural oils, vitamin c, hyaluronic and lifestyle habits such as smoking, alcohol, sleep, and stress.

  1. Sun Exposure

First up is sun exposure which is very timely considering the beautiful sunny weather we’ve been having. We all love the sun and having a healthy tan. It’s ok in moderation, but the truth is that excessive sun exposure is responsible for a lot of skin aging. Make sure you always use a sunscreen even on a cloudy day.

Lastly, remember to keep hydrated with plenty of water and LIQUID CHLOROPHYLL for an extra boost. Just add a teaspoon to a glass of water or your water bottle.

  1. Skin Care Regime

Your skin is your largest organ. Keep it bright and unobstructed with a daily skin care regime.

A very important factor to preserve your skin’s collagen is to keep your skin’s natural oils balanced and protected without stripping them out. Many chemicals and alcohol-based skin products do this so avoid them. Whereas natural and organic ingredients will respect your skin’s PH balance and will work in synergy.

Proper cleansing and exfoliating gets rid of dead skin cells to reveal a more radiant and healthy looking complexion. By cleansing your skin from all those impurities, you can boost your skin’s collagen, and improve the appearance of fine lines.

  1. Natural Oils

Another way to protect collagen is through the use of natural, organic oils. Natural oils are full of essential fatty acids, vitamins, and nutrients that are needed for your skin to be healthy, moisturized, elastic and protected.

Some of my personal favourites are coconut, rose, vitamin e, and argan oil. They all boost collagen, moisturize, and help reduce fine lines and scars. You can use these natural oils not just as a moisturiser but as a cleanser too.

Also, check out SUPER OMEGA 3 EPA a great oil supplement to boost your skin.

  1. Vitamin C

Research has shown that Vitamin C is a key nutrient needed to boost the production of collagen. It also improves the skin’s texture, makes it brighter, smoother and firmer.

I would encourage you to make sure nutritionally you’re getting your daily fix of Vitamin C from food as well as applying it topically. The combo is ideal.

A brillant supplement to support you is ZAMBROZA, which is rich in vitamin c and will revitalise the skin.

  1. Hyaluronic

I am a huge fan of using a good quality concentrated hyaluronic for anti-aging.

Hyaluronic is a natural compound produced by your body that aids in keeping your skin moisturized. As you age, the body’s production of hyaluronic decreases. Your skin becomes drier and fine lines, and wrinkles start popping up. So it makes sense that replacing some of this hyaluronic will slow the aging process down.

Hyaluronic holds in moisture by forming a barrier on the surface of your skin that helps it hold in some of its natural moisture and protects it from the drying effects that environmental factors can cause.

Hyaluronic also stimulates collagen production which as we know is essential for skin elasticity. The other great thing about hyaluronic is that it binds with water and so will plump the skin leaving your complexion more youthful.

  1. Smoking

You may have heard the same old thing again and again, but it is true that smoking together with harming your whole body hugely damages your skin. And alas especially for women because we have finer and more delicate skin.

  1. Alcohol

Alcohol dehydrates the skin, makes it look dull and leads I’m afraid to premature aging. So try to consume in moderation.

  1. Sleep

Sleep is one of the most effective, natural and free anti-ageing remedies around!

We can even see the benefits ourselves in terms of how our skin looks first thing in the morning after a great night’s sleep. When you sleep your body is producing collagen, rebuilding and repairing not just your skin but many aspects of our health.

If you want to prevent wrinkles and fine lines, get your beauty sleep in and take naps whenever you feel the need.

  1. Stress

Effectively dealing with stress can make your skin more glowing and healthy looking.

Excessive stress can age your skin faster because of the hormone cortisol. When you get stressed, cortisol levels rise. It degrades collagen that is so vital for our skin’s elasticity to keep wrinkles at bay.

I know it’s easier said than done, but try to avoid getting stressed or succumb to a stressful attitude. Focus on the positive, the good things in life and be grateful for the blessings you have.

Now it’s over to you! Have you discovered any anti-ageing secrets? Please email me and share your thoughts. I’d love to know.

Lastly, I hope you’ve enjoyed this mini 3 part series on anti ageing. And remember, if you need some one-to-one help on your nutrition/fitness, you can always book in for a FREE B-Fit Session HERE.

Love Gaynor x

HOW TO EAT YOURSELF YOUNG [ANTI AGEING SERIES – PART 2]

Hope you enjoyed last week’s part 1 of my anti ageing series. Missed it? No problem. You can catch up here:

>>> HOW TO EXERCISE YOURSELF YOUNG <<<

This week we’re looking at how you can eat yourself young. Eating a well-balanced diet should be part and parcel of your daily lifestyle. If you’re eating well not only will it make you feel great but it’ll help your skin look healthier too.

Here’s 7 food and drinks that can help you turn back the clock.

AVOCADOS

Avocados are rich in monounsaturated fats which helps skin to retain it’s moisture. This, in turn, can help skin cells to more readily absorb vital nutrients. Other food sources rich in good fats include nuts, olive oil, and coconut oil.

SALMON

Oily fish such as salmon is an excellent source of omega three essential fatty acids which help to strengthen the skin cell walls. This, in turn, helps your skin retain more moisture and this is key to healthy skin. Oily fish is also known to help with inflammatory skin conditions and to calm them down. Other good food sources include seeds, eggs, and nuts.

POMEGRANATES

Pomegranates are rich in vitamin C which helps stimulate the production of collagen. Collagen is so important as it helps plump skin and makes it look firmer and smoother. Vitamins C is also an antioxidant which helps protect your skin against the harmful effects of UV damage. Other good food sources rich in vitamin c include oranges, grapefruits, and tomatoes.

SPINACH

Spinach is packed with phytonutrients that help protect your skin from sun damage. It’s also rich in lutein and vitamin A which have been proven to help boost skin elasticity.

GARLIC

Garlic is an antioxidant that boosts your immune system and also protects your skin from sun damage. It’s also an anti-inflammatory and so will help with skin conditions such as eczema and psoriasis.

GREEN TEA

Green tea is packed with polyphenols and catechins. Polyphenols are antioxidants that again help to protect your skin from the sun. Catechins also protect the skin from sun damage. Sun damage is the primary cause of wrinkles and crepey skin. Sun damage also causes hyperpigmentation, and brown skin marks all of which age the skin.

FILTERED WATER

Hydration is so important. The skin is about 70% water, so we need to keep our daily water intake high to maintain healthy skin. We also need water for metabolism, nutrient absorption, elimination and circulation and all these in turn impact on our skin. Drink half your body weight in ounces of filtered water daily. Hydrate your butt off and your skin will thank you for it. You can add lemon, ginger and infused herbs to spice it up. A great supplement I recommend for hydration is LIQUID CHLOROPHYLL. Just add a teaspoon to a glass of water or your water bottle.

Lastly, as a backup plan to the above, I’d highly recommend you take a high-quality daily multi-vitamin such SUPER SUPPLEMENTAL VITAMINS & MINERALS to boost your internal health.

Love Gaynor x