All posts by b-fit_gaynor

10 HERBS & SPICES THAT REDUCE BODY FAT

As well as adding flavour to your food did you know that certain herbs and spices can help you maintain a healthy body weight?

They do this by firing up your metabolism, suppressing your appetite and shrinking fatty tissue.

Not only this they are full of antioxidants, vitamins, and minerals and may help fight diseases. In many cases, herbs and spices contain more potent antioxidants compared to many well known mainstream food sources. Let me give you some examples.

Cloves (antioxidants 30% dry weight) and cinnamon (antioxidants 18% dry weight) versus blueberries (antioxidants 5% dry weight). Oregano has 42 times more antioxidants than apples, 12 times more than oranges, and 4 times more than blueberries.

From my experience and research, the top 10 herbs and spices that may support your weight loss goals when added generously to food are:

  • Ginger
  • Black Pepper
  • Cumin
  • Mustard
  • Ginseng
  • Cayenne Pepper
  • Turmeric
  • Cinnamon
  • Cardamom
  • Dandelion

Let’s take a closer look at them:

Ginger

If you’ve ever had ginger tea you’ll know it has a very warming and soothing effect. It’s known to help relax your intestinal tract and is very anti-inflammatory. It may have thermogenic properties that help speed up your metabolism, as well as an ability to suppress your appetite.

Black Pepper

Contains a substance called piperine which blocks the formation of new fat cells. It also increases the bioavailability of other foods.

Cumin

Helps with digestion and energy production, and may improve glycaemic control in people with diabetes. Also been found to improve memory and provide stress-relieving benefits.

Mustard

Interesting fact, the mustard plant is actually part of the cruciferous family of vegetables. Mustard seeds have been shown to boost metabolic rate by 25% so you burn more calories. In fact, 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 kcals per hour.

Ginseng

Boosts energy levels, improves insulin sensitivity, speeds up metabolism and so helps with weight loss.

Cayenne Pepper

Capsaicin is the compound that gives peppers their heat. The heat effect increases the thermogenesis in your body, which in turn impacts on metabolism, weight loss and fat storage.

Turmeric

Turmeric is a yellow-orange spice. Curcumin is one of turmeric’s active ingredients, that reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat.

Cinnamon

This spice may help boost your metabolism so helping with weight loss. It’s been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels, as well as increase glucose metabolism, which would significantly improve your ability to regulate blood sugar. So it’s especially great for diabetics!

Cardamom

Cardamom, an aromatic spice with a spicy sweet flavour, is another thermogenic herb that helps boost your metabolism and may boost your body’s ability to burn fat.

Dandelion

The dandelion slows down your digestion, so making you feel fuller for longer. This in turn helps with weight management. Dandelions are also rich in antioxidants, dietary fibre, beta-carotene, vitamin K1, vitamins and minerals, and are beneficial for normalising blood sugar and cholesterol, as well as cleansing your liver.

On the next up-coming blog I’m going to give you some super simple ways to incorporate these herbs and spices into your diet. Can’t wait to share 😊

Love Gaynor x

7 WAYS TO BREAK THROUGH A FAT LOSS PLATEAU

Have you ever experienced a time when you’ve steadily been losing weight/inches and then it just comes to a stand still?! If this rings a bell then maybe it’s time to re-evaluate. These 7 tactics are a good starting point to help you break through the plateau.

Keep An “Honest” Food Diary

This is a proven technique for weight loss. When an “honest” food diary is kept it forces you to keep an accurate account of what food you eat including portion sizes and all the other little indulgences you have here and there that could very well be sabotaging your weight loss efforts.

Get More Sleep

There’s clear scientific links between sleep deprivation and weight gain. It messes up your hormones resulting in an increased appetite, cravings, poor workouts and a decrease in overall energy expenditure. So make sure you get your Zzzzz

Eat More Frequently

And no that was not a typo! Though counterintuitive, increasing the frequency of meals can kickstart weight loss. Skipping meals can lower your metabolism and cause your body to hold onto calories by storing them as fat. Whereas, eating small, but frequent healthy meals throughout the day keeps your metabolism firing. Your blood sugar levels will also be more stable and so you’re less likely to raid the pantry cupboards.

Change Your Workout Routine

If long bouts of steady state cardio and/or doing the same old routine aren’t producing the goods then it’s time for a change as your body isn’t responding. High-intensity interval training (HIIT), is a form of cardio that involves alternating sets of intense exertion with brief recovery and has been shown to burn more fat in a fraction of the time than traditional cardio. The whole idea is to shock and re-boot your system to get it losing weight again.

Increase Protein Intake

Consuming protein has been shown to lead to more fat loss. Healthy protein sources combined with resistance training significantly improves overall body composition.

De-Stress

Stress increases the body’s production of the hormone cortisol, which has been linked to both weight gain and increased appetite. Other side effects of too much stress include poor sleep and digestive problems, both of which will derail your body’s ability to burn fat.

Timeout

If you’re doing everything correctly, and have been doing it for a long time and you’re not losing any weight despite all your hard efforts there’s a possibility your body has shutdown. If you’ve over dieted/over trained your body will be tired, stressed and will fight back. Timeout could be exactly what’s needed to re-set your system.

PUMPKIN STEW

This delicious pumpkin stew will not disappoint. It’s highly nutritious and will definitely keep you toasty on the inside and feeling nice and full on these nippy Halloween nights.

INGREDIENTS

  • 1 kg pumpkins
  • 1 large onion
  • 4 carrots
  • 4 new potatoes
  • 1-2 red chillies
  • 2-3 garlic cloves
  • 1 mug brown basmati rice
  • 4 tbsp extra virgin olive oil
  • 1 1/4 litres yeast free vegetable stock
  • Handful parsley finely chopped
  • Pinch celtic sea salt or himalayan crystal salt
  • Freshly ground pepper

INSTRUCTIONS

  • Peel the pumpkin, carrots, onions, garlic cloves and potatoes
  • Cut the onion into fine pieces
  • Finely chop the garlic cloves
  • Cut the carrots into slices
  • Cut the potatoes into cubes
  • Deseed the pumpkin and cut into cubes
  • Deseed the chillies and cut into fine pieces
  • Gently fry the onions and garlic in olive oil
  • Add the rice, mix well
  • Add pumpkins, carrots, potatoes and the chillies
  • Cover and steam for about 10 minutes
  • Add the stock
  • Season with salt and pepper
  • Cook on low heat for another 30 mins
  • Stir in the parsley
  • Leave to rest in the open pot for about 5 mins
  • Serve and enjoy

SPICED PUMPKIN PORRIDGE WITH CARAMELISED APPLES & PECANS

It’s officially Autumn and that means squashes and pumpkins are in season. So why not celebrate the new season with this cosy, tasty porridge from Deliciously Ella?

This recipe which serves one is super quick and easy to make. The spiciness of the cinnamon, nutmeg and ginger are a perfect blend and match for the sweetness of the pumpkin puree.

Trust me, this is a must try recipe 😊

INGREDIENTS

Porridge:

  • 80g oats
  • 100ml brown rice milk
  • 1 tsp vanilla powder
  • 1 tsp cinnamon
  • ½ tsp ground ginger
  • Sprinkle ground nutmeg
  • 5 tbsp of pumpkin puree
  • 2 tsp of coconut sugar

Toppings:

  • 1 apple
  • 1 tsp coconut oil
  • 1 tsp maple syrup
  • 1 tsp cinnamon
  • 40g pecans

INSTRUCTIONS

  • Peel pumpkin, chop, steam 25 mins until soft
  • Puree pumpkin until smooth
  • Core and slice apple
  • Cook apples/pecans with coconut oil, maple, cinnamon 10 mins
  • Apples to be soft but holding shape
  • Place oats in saucepan with 200ml water and brown rice milk
  • Cook 4 mins stirring continuously
  • Add spices, pumpkin puree and coconut sugar and cook 1 min
  • When porridge cooked, spoon into bowl
  • Top with apples and pecans
  • Serve and enjoy

11 FOODS THAT STOP HUNGER

When was the last time you felt hungry? Not just peckish but cookie monster ravenous? If you’ve been trying to lose weight, you’ll know that feeling all too well. A little hunger is normal, but constant excessive hunger will make you grumpy and prone to unhealthy cravings. The following options will definitely help you resist temptation!

  1. WATER

Strictly not food but I have to mention water as it’s cheap, simple and a very effective way to nip hunger pangs in the bud. Often hunger is mistaken and can actually be an indicator your dehydrated. If you drink more water, you’re less likely to drink other calorie-laden drinks such as sodas. Also drinking water before a meal blunts your appetite. Therefore, you’ll eat less and find it easier to lose those extra pounds. So the moral of the story is drink more pure filtered water.

  1. GREEN VEGGIES

Green veggies, as well as other starchy vegetables such as carrots, are unmatched for their low calorie yet high satiety ratio not to mention high in nutrients. Foods that contain high levels of water, dietary fibre, and protein tend to be the most filling. Some of my personal favourites are broccoli, spinach, and kale.

  1. OATS

Versatile, super filling and cheap, oats are ideal for stopping hunger in it’s tracks. High in fibre and highly absorbent. When mixed with water or a dairy free milk alternative, the oats expand in your stomach and digest slowly. So start your day with oats and ideally combine it with protein/good fats to make it even more filling and a complete meal.

  1. GREEK YOGHURT

Protein’s ability to stave off hunger is well documented and Greek yogurt is super high in it. Also, it tastes great and is low in sugar.

  1. PISTACHIOS

I love my pistachios. Nuts are dense in calories from healthy fats, but pistachios are much lower in fat than other nuts yet still dense and very filling. Make sure to watch your portion size, a handful is all you need.

  1. HUMMUS

Another food high in protein is hummus plus it’s rich in fibre, vitamin C, and good fats. These fats, alongside the carbs/protein in hummus, will keep you nice and full.

  1. SOUP

Soups are great for giving you that feeling of fullness without piling on the weight. To maximise satiety choose a broth-based soup that’s packed full of lean protein and fibre rich veggies. Also, make sure you check out these nutrient-dense soup recipes I shared a while ago!

WHITE BEAN & WINTER SQUASH SOUP WITH KALE

COCONUT LENTIL SOUP

MINESTRONE SOUP

  1. PEA PROTEIN

A quality PEA PROTEIN is perfect for anyone following a weight loss diet. It’s great for stabilising blood sugar levels and cravings.  It’s also a fast and effective way of keeping you fuller for longer.

  1. EGGS

Studies have shown that eggs are an excellent food for increasing satiety and on top of that, they’re cheap, versatile and quick to make. I always have some boiled eggs in my fridge on standby in case I get the munchies.

  1. APPLES

Eating an apple before a meal has been shown to reduce the amount of food you eat. This is due to it’s high fibre and water content. So an apple a day really does keeps hunger at bay!

  1. WATERMELON

Due to it’s high water content watermelon scores high on the satiety index. It’s also packed with vitamin C, minerals, antioxidants, tastes delicious and low on empty calories. Simply pop a slice or two in a lunchbox to enjoy as a snack as and when needed.

If you’re trying to resist unhealthy snacking, focus on these filling, nutrient-rich foods. If you can keep hunger at bay, it’s only a matter of time until the results start showing up in the mirror and in your clothes.

Love Gaynor x

MAKE FAT LOSS HAPPEN FASTER

One topic that gets massively overlooked yet is crucial to fat loss is fibre specifically greens.

There’s no getting away from it but greens are fantastic for our health, well-being, and performance. They are jam packed with nutrients which our body needs in order to function.

Here’s my favourite greens, their benefits and why they’re relevant to fat loss.

SPINACH

Nutrient dense and so easy and convenient to add to meals. The main nutritional benefits of spinach are:

  • Rich in iron for blood health and metabolisation of protein
  • High in vitamin C for immune health
  • High in folate for new cell generation and DNA repair
  • Great source of soluble fibre

KALE

Another great superfood loaded with nutrients. Again very convenient to prepare, cook and eat. The main nutritional benefits of kale are:

  • High in vitamin A, C and K for immune, bone and skin health
  • Rich in potassium for regulating fluid balance and brain, heart and nerve health
  • Rich in iron for blood health and metabolisation of protein
  • Rich in copper for healthy connective tissues, and enzymatic processes
  • Rich in phosphorus for healthy bones/teeth, hormone regulation and improved digestion
  • Rich in manganese for bone health, metabolism and healthy connective tissues
  • Great source of soluble fibre

BROCCOLI

These little midget trees are so good for us. The main nutritional benefits of broccoli are:

  • Rich in detoxifying phytonutrients that help remove harmful toxins
  • Rich in vitamin A and K which help maintain a healthy vitamin D balance/metabolism
  • Great source of soluble fibre

CABBAGE

Cabbage is another great food source packed with nutrients. The main nutritional benefits of cabbage are:

  • Rich in detoxifying phytonutrients that help remove harmful toxins
  • Enriched with indole-3-carbinol which helps metabolise/regulate estrogen which if out of sync will effect body composition
  • Rich in vitamin c for immune health
  • Great source of B vitamins
  • Rich in antioxidants
  • Great source of soluble fibre

These 4 veggies are right up there as some of my favourite greens. I really encourage my clients to incorporate these for the many reasons given above.

Not eating enough greens stalls your fat loss. By under eating greens, you’re failing to give your body enough fibre. Insufficient fibre means things like blood sugar levels, insulin sensitivity, nutrient absorption, performance and energy are all effected.

In addition to fresh veggies and for added support make sure you try LIQUID CHLOROPHYLL.

If you address your greens intake not only will your body be healthier and function better, you will drop fat FASTER.

Love Gaynor x

IMMUNE BOOSTER SMOOTHIE

It’s a well-known fact that during the autumn/winter months our energy, mood and general health take a dip, so we do need to boost our immune system to keep colds and the flu away.

Instead of waiting until you’re in the midst of it all start building up your body’s health defences now.

And I’ve got the perfect antidote …

The Ultimate Immune Booster Smoothie which is crammed full of vitamin C, beta-carotene, zinc to strengthen you up from the inside out and digestive enzymes from the pineapple. It’s nutritious and tastes delicious.

Another tip – freeze your bananas. It makes the smoothie deliciously chilled.

Ingredients

  • 1 cup almond milk
  • 1 chopped banana
  • 1 cup mango
  • ½ cup cantaloupe
  • ½ cup diced pineapple
  • ¼ cup slivered almonds
  • 2-3 tsp pea protein

INSTRUCTIONS

  • Whizz it all together in a blender and enjoy

Know a friend who hasn’t signed up for my FREE weekly emails? Simply ask them to email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728 and I’ll sort it all out.

So what’s your favourite smoothie recipes? Lemme know, and we might even publish it on here 😊

WHAT’S YOUR EXCUSE?

Do you make excuses not to exercise and eat healthily?

If so, you must watch this NIKE NO EXCUSES VIDEO

We’ve all made excuses. Yours truly included.

No time. Don’t have the knowledge. No money. Bad genetics. Too tired.

Yadda yadda yadda.

The truth is that if you really wanted to you’d find a way.

As Tony Robbins says:

“It’s not about resources but about being resourceful”

Let me give you some examples:

If the kids are at their swimming lesson could you be doing some laps around the pool?

Could you save time by not surfing through socials and instead prep your food?

How about getting up 30 mins earlier to squeeze in a little exercise?

Can you take something out of your schedule to free time up for your health?

These are just a few ideas off the top of my head.

Always remember, you have a choice how you spend your time and what you prioritise.

Our brains are so clever we’ll search for any reason to self-sabotage, procrastinate, and justify the nonsense in our heads.

You need to take a truth pill and be brutally honest with yourself. It’s not about beating yourself up, it’s about being honest to make things happen. This empowers you. Whereas when you make excuses you’re giving your power away.

The bottom line is you can be fit and healthy no matter what your situation and background IF you want it badly enough.

And by the way, this approach doesn’t just apply to your health and well-being but anything in life.

So mon ami no wiggling out of this one!

What’s your go to excuse? And how are you going to knock it on the head?

Let me know and if you need help trying to hatch a plan so you can get fit and healthy get in touch as I can help. I’ll be with you every step of the way. Simply email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728.

Love Gaynor x

THE ULTIMATE ANTI INFLAMMATION SMOOTHIE

This recipe is an absolute powerhouse.

Jam packed with nutrient dense ingredients that work.

On top of this …

It’s quick to make, delicious, highly alkaline, and no flashy kit or weird ingredients in sight. Just real simple food.

It also contains 2 of my favourite anti inflammatory ingredients turmeric and ginger. I’ll blog about them soon. Many studies have shown these 2 foods may be more effective than prescription drugs.

I hope this has wet your taste buds. Let’s dive straight into the recipe.

INGREDIENTS

  • 1 inch grated fresh ginger
  • 1 inch grated fresh turmeric
  • Handful baby spinach
  • Handful watercress, rocket or arugula
  • 1 small avocado
  • ½ capsicum
  • Handful flat leaf parsley and/or coriander
  • 1 cup coconut water
  • Pinch cayenne
  • Pinch salt

INSTRUCTIONS

  • Add ginger, turmeric, avocado and coconut water to blender
  • Blend to form a base
  • Add remaining ingredients
  • Blend until smooth

Health to enjoy 🙂

Love Gaynor x

THE NO GYM REQUIRED WORKOUT

I’m a firm believer that you don’t need to go to the gym or have fancy kit to get fit.

When it comes to exercise there’s more than one way to skin a cat.

Still not convinced?

Well, keep reading because I’m going to show you how.

For me, you’ve the best resource right on your doorstep – your body.

It’s free, with you 24/7 and very versatile.

There’s a gazillion ways you can use your body to trim down and get toned that doesn’t involve sweaty intimidating gyms. Not to mention the time you waste getting there/back, and the expensive membership fees.

In today’s world time is precious, and the stressors of work, family, and everyday life often make a workout the last priority.

Sound familiar?

The tips I’m about to share for working out with or without a gym can easily help you stay on track with your health and fitness goals and they’re so achievable!

Many of my B-Fit clients have done these and so can you my friend.

Give these exercises a go and be sure to let me know how you get on ok?

Bodyweight Training

The benefits of strength training are well known. If you don’t have access to free weights or machines, you can use the best machine of all – yourself.

Using your own body weight for strength and conditioning offers plenty of versatile exercise options, and can be done anywhere – home, hotel room, garage, beach, and at the park.

Here’s some of my personal favourites:

  • Lunges
  • Squats
  • Pushups
  • Planks
  • Burpees
  • Mountain Climbers

Very often bodyweight exercises are put into a circuit by doing a set of each exercise without stopping until you’ve completed one set of every exercise, which equals one circuit.

In fact, a few weeks ago I shared a great Fat Blasting Bodyweight Circuit Workout HERE. Make sure you check it out 😊

STORE CUPBOARD EXERCISES

I know it sounds a bit weird but you can turn household items into calorie-torching, body-sculpting tools.

Those large water bottles, cans of beans, and bags of rice in your store cupboard aren’t just for cooking. If you don’t have access to dumbbells or machines, these will do the job.

You can do bicep curls, shoulder presses, and tricep kick backs with them as well as many more fantastic exercises.

Other ideas include a gallon jug of water. You can even grab a couple bags of sand from a local DIY store. These are all great to squat, lunge and do step ups with.

Chairs and towels and other household items can help shake up your routine by supporting your body weight and adding movements that engage your core, and improve your balance.

Other Opportunities To Move

Take the stairs, park furthest away from the door, and take a walk around the block during your lunch hour are all very easy ways to squeeze in more exercise.

We all know that exercise is a key factor in weight loss so let’s make it happen.

If you need help getting motivated and/or don’t know where to start give me a call on 07748298728 for a FREE confidential chat.

I’m here to help.

Love Gaynor x