Tag Archives: detox

WHY YOU SHOULD EAT MORE CHLOROPHYLL RICH FOODS

As you know we’re constantly exposed to a wide array of toxins, chemicals, and pollutants. Some are made by our own body as waste, but many are external toxins from our surrounding environment. Whilst our bodies are designed to naturally metabolise, and expel unwanted elements, it’s ability to cope with these challenges can diminish with an ever-increasing overload of toxins.

The good news is there’s a green pigment in plants called Chlorophyll that harnesses the sun’s energy in photosynthesis. Photosynthesis is the process in which plants absorb light from the sun — along with water and carbon dioxide — and transform it into the food they need for growth. Oxygen, the nutrient that virtually all require to generate energy in their mitochondria, is a byproduct of photosynthesis. Chlorophyll gives plants their green colour. The deeper, darker the green, the more chlorophyll the plant contains.

BENEFITS OF CHLOROPHYLL

  • Binds to carcinogenic chemicals, allowing your body to safely eliminate them
  • Antioxidant effects, decreasing cellular damage caused by carcinogenic chemicals/radiation
  • Helps cleanse and detoxify your bowels, liver, and blood
  • Improves transport of oxygen throughout your body
  • Relieves inflammation and pain
  • Stimulates your immune system
  • Boosts beneficial bacteria in your intestines
  • Improves energy as it allows your body to derive energy from the sun through the consumption of plant chlorophyll

BEST SOURCES OF CHLOROPHYLL

As already mentioned, dark green vegetables are a rich source of chlorophyll. Another excellent source, indeed one of the best, is chlorella, a green algae often recommended to help detoxify the body of heavy metals. Chlorella is particularly good for binding and eliminating mercury, and can therefore be useful when eating a lot of fish. It’s also high in plant-based protein. Spirulina, if you can tolerate the taste, is another algae, which is also incredibly high in chlorophyll.

Here’s a list of the approximate amount of chlorophyll per 10 grams found in various food sources:

  • Spirulina 300mg
  • Chlorella 280mg
  • Barley grass 150mg
  • Wheatgrass 55mg
  • Parsley 15mg
  • Raw spinach 8mg
  • Rocket 4mg
  • Cress 3mg
  • Endive 1mg
  • Leeks 0.5mg

Also, don’t forget NATURE’S SUNSHINE LIQUID CHLOROPHYLL for added chlorophyll support. It’s naturally flavoured with spearmint oil and can be enjoyed as a refreshing drink, leaving the breath minty fresh.

10 FOODS THAT ELIMINATE CONSTIPATION & GAS

The gut is probably one of the most exciting topics in health right now. We’re seeing so many breakthroughs in our understanding of how the gut works, why it’s important and what it means for our health. It’s fascinating!

The trillions of microbes in your gut are not only essential to how you digest food, they also provide enzymes, vitamins and control the calories you absorb, linking the health of the gut directly to weight issues.

Whether you want to lose weight or not, or whether you’re one of the 1 in 4 people who struggle with a digestive issue, you can benefit from improving your gut health.

Good gut health has a huge impact on your digestion, physical comfort, energy levels, immunity, mental health and your risk of disease.

So, what can you do now to start improving your gut health? Lots! What you eat and how you support your microbiome with certain foods and supplements will have a massive effect.

So to help you get started I thought I’d share 10 gut-friendly foods that will ease bloating, constipation, gas and other embarrassing digestive issues. Next time you’re out shopping be sure to pop these in your shopping basket.

CHAMOMILE & MINT TEA

Sip a cup of these herbal teas before bed, and you should easily drift off to nodland with a happy tummy.

BOK CHOY & FENNEL

Bok choy, unlike certain other cabbages, won’t make you feel uncomfortably full as it’s classified as a low FODMAP food. This stands for “fermentable oligosaccharides, disaccharides-, monosaccharides and polyols” and foods which are low on this shouldn’t make you feel bloated. Fennel is also a low FODMAP food.

STRAWBERRIES & RASPBERRIES

Strawberries and raspberries are also low FODMAP, and will not make your stomach feel like a balloon

GINGER

This root has a reputation for being able to reduce nausea and vomiting. It also appears to calm the digestive tract allowing food to move through with ease without cramping and getting backed up.

YOGURT & FERMENTED FOODS

Yogurt is a well-known source of probiotics, the friendly live bacteria that help maintain a healthy gut. Fermented foods such as sauerkraut, pickles, kefir, and kimchi also help displace bad bacteria.

OATS

Studies have shown that oats have prebiotic properties i.e. they feed the beneficial micro organisms in the digestive tract so increasing the growth of good bacteria.

7 TIPS TO BEAT THE BLOAT

Feeling bloated? Jeans a little too snug? Experiencing embarrassing gas?

If this all sounds familiar, do not be disheartened. Read my 7 easy tips that will help give you a happier (and flatter) tummy and does not involve nasty, expensive medication or making drastic dietary changes …

  1. Stop Feeding The Bloat

Remove fibre from your diet for the next two weeks. Whilst this seems counter-intuitive, your high fibre diet may be feeding the pathogenic bacteria that is causing your bloating.

When you do re-introduce fibre do it slowly. The best sources are found in plant-based foods such as vegetables and nuts.

Also, make sure you are properly hydrated by drinking plenty of water. This is key to regular flowing bowel movements.

Lastly, refined sugary foods such as cakes, sweets and all the white stuff  (i.e. pasta, bread and noodles) are a big no-no. They also can feed the less friendly bugs in our gut, causing them to over proliferate. So keep these foods to a minimum.

  1. Start Replacing Digestive Enzymes

We want to promote the growth of good bacteria and natural enzymes. One of the best kept secrets of Asian culture is fermented foods. They regularly consume fermented foods such as Kefir, Sauerkraut, and Kimchee. They’re packed full of good bacteria and digestive enzymes.

However, sourcing these ingredients and knowing how to prepare them isn’t exactly easy is it?! That’s where PROACTAZYME saves the day because it contains all the enzymes you need.

Remember … you are not what you eat but what you digest and absorb. You could have the most perfect diet but if you don’t digest effectively, food will be pushed through the gut undigested, where it will sit and rot, creating gas, toxins and bloating.

  1. Chew Your Food

I know it’s an obvious one, but if most of us were to time how long we take to eat our meals, we’d be shocked. It’s very important to take at least 20–30 minutes to eat any meal and to chew your food thoroughly rather than just knock it back. A simple little tip is to set your knife and fork down between mouthfuls.

If we take in food that is only partially chewed, the stomach and lower intestine have to work that much harder to break it down.

So embrace slowing down, and savouring your food.

  1. Introduce Soothing Foods & Drinks

Food and drinks that have a calming effect on digestion may also help with bloating. For example … lemon in hot water, fresh mint, ginger, turmeric, fennel, and ALOE VERA. Also adding PEPPERMINT OIL to a cold or warm drink does wonders for your tummy.

  1. Reduce Stress

The brain bowel connection is powerful. We’ve all had that feeling of feeling sick in our gut when faced with a stressful situation, consequently causing our appetite to disappear. This is because the digestive system is re routing blood to our muscles in readiness to run away from a perceived danger. This is called the fight or flight response. In today’s stressful, busy lives, the problem is we are activating this response all the time whether a meeting with our boss or someone pushing in front of us in the queue. The issue is, our bodies can’t differentiate between a real life threatening situation and one that is just a little stressful. So the same response is generated and can have a pretty huge effect on our digestive processes.

I know it’s easier said than done but try your best to chill. Eat when you’re not engaged in stressful activities. Get away from your desk for lunch, and turn off your phone and the news while eating!

  1. Sleep More

Lack of sleep is closely linked to stress. It heightens the production of cortisol, the same chemical produced during fight or flight.

Eating just before bed can mean you are sleeping on a full stomach, and your body does very little digestion during the dark hours. So get your last meal in at least 2 hours before bed to allow for proper digestion.

  1. Supplement

Incorporating a greens supplement like LIQUID CHLOROPHYLL will accelerate banishing bloating.

Studies have shown that non-drug supplements like greens have the power to deflate that bloating feeling three times as fast as drugs.

I hope this post helps. Give them a try and let me know how you get on. Got any juicy tips you’d like to share? As always, I’d love to hear from you.

Gaynor x

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

5 THINGS YOU CAN DO NOW TO LOSE FAT FOR SUMMER

Even though it’s mid April there’s still plenty of time to make dramatic changes to your diet and lifestyle for the good of your health and to get you on your way to achieving that summer body.

So, what can you do now to help ensure fat loss in time for Summer?

1. DRINK MORE WATER

With the temperatures rising, it is important to ensure you are well hydrated. You should be drinking a minimum of 2 litres of fresh drinking water per day for optimum health and wellbeing. Drinking water not only helps vital organs carry out their necessary functions but it flushes out toxins too. A lot of the time we have cravings and hunger pangs is actually because we are dehydrated. Drinking enough water each day will also stop you overeating.

2. GET PLENTY OF SLEEP

Yes, that’s right sleep. Sleeping and resting allows our bodies to repair and recover. When women don’t get enough sleep, the hormone cortisol causes us many pesky problems. Not enough sleep, coupled with stress, causes cortisol levels to rise. Cortisol is the ‘stress hormone’ and is secreted during the body’s ‘fight or flight’ response to stress. Higher levels of cortisol lead to increased abdominal fat which is associated with a variety of other health problems in the body. So, get the recommended eight hours of sleep, try not to stress and your cortisol levels will reduce.

3. START WEIGHT TRAINING

Don’t just rely on cardio to keep that body fat away. Participating in cardio based exercise burns fat for up to 12 hours afterwards. If you incorporate resistance training into your plan, your body burns fat for up to 72 hours afterwards as it works on repairing the muscles following training.

4. EAT A RAINBOW

All of my clients, whether one to one or part of my group personal training course benefit from my nutritional advice too. I have seven key principles which I get my clients to follow. One of the easiest to remember, which is why I’m sharing it here, is to ‘eat a rainbow’. I’m talking about a variety of different coloured fruits and vegetables (organic where possible). We are told to get our ‘five a day’ for essential health but why stop at five? In Japan, the recommended number of fresh fruit and vegetable portions is 17! Make sure you give your body essential vitamins, nutrients and micronutrients with a varied healthy diet.

5. TRY THE B-FIT B-FABULOUS 21 DAY WEIGHT LOSS PLAN

Just 21 days! That’s all you would need to give me in order to show you all the secrets to successful fat loss. My B-Fit B-Fabulous 21 Day Weight Loss Plan is a fat busting detox that GUARANTEES a 8-14lb weight loss or you drop a dress size in 21 days. But don’t let me tell you about it, see the results for yourself from my clients here …

Lorraine loses 13b with the B-Fit B-Fabulous 21 day Weight Loss Plan

Lesley drops from a size 16 got a 12 in 90 days!

Kristina keeps two stone off!

Karen rids her household of 35lb of excess weight

Jenny’s B-Fit B-Fabulous 21 Day Plan testimonial

So you see that summer body doesn’t have to feel and be so far away. Want to know more? Simply text or call me on 07748298728 for a free, no obligation, confidential chat about you and your goals.

Love Gaynor x

THIS DRINK WILL DETOX YOUR KIDNEYS & BODY FAST

Over the last few years, I’ve written about the benefits of detoxing quite a few times and highlighting common health challenges that a detox can remedy. To summarise these are:

• Tiredness
• Bloating
• Insomnia
• Stress
• Depression
• Mental fog
• Moodiness
• Cravings
• Fluid retention
• Bad breath
• Gall bladder issues
• Bad skin
• Weight loss resistance
• Indigestion
• Body odour

Some folks are skeptical and question can a detox really solve all these issues? I get it but equally, if you step back it’s not surprising if you take into consideration the number of toxins we’re exposed to on a daily basis in food, water, cleaning products, toiletries etc it’s not uncommon for the average human to be exposed to millions of toxins each and every day. All these toxins interfere with our body and hormones. Then people try to medicate and this adds even more toxins and throws the body even more out of sync. Instead, let’s get back to nature as medicine.

Here’s a simple, fast and delicious detox drink to try. Make sure you use organic ingredients to minimise adding more toxins and chemicals into the body.

INGREDIENTS

• 2 lemons
• ¼ cucumber
• 1 ½ apples
• 2 kale leaves
• 2 celery stalks
• 2 spinach leaves

INSTRUCTIONS

• Place ingredients in juicer/food processor
• Blend until smooth

Let’s do a quick rundown of each of the ingredients and their detoxifying benefits.

LEMONS

Lemons contain citric acid, which aids in the production of digestive juices. It can encourage daily bowel movements, which work to cleanse the colon of any toxins acquired through food. Lemon juice has also been shown to help prevent kidney stones and ensure kidney health due to the high content of natural citrate.

CUCUMBER

Cucumbers work to prevent water retention, which is the excessive build-up of fluid in the circulatory system. This is due to a few compounds cucumbers are rich in including potassium, vitamin C, and folic acid.

APPLES

Apples have been a major part of detox diets for years. Apples contain pectin, a fiber that prevents the build-up of plaque in blood vessels. The cellulose in apples helps the digestive system move waste quickly through the intestinal tract. Apples are also rich in calcium, iron, phosphorus, and potassium, all of which add to its detoxifying abilities.

KALE

Kale contains over 45 different flavonoids that provide antioxidant and anti-inflammatory properties.

CELERY

Celery alkalises the body and balance its pH. It also hydrates and replaces electrolytes. Celery encourages bowel movements and reduces the risk of harmful calcification in the kidneys.

SPINACH

Glutathione is one of my fav antioxidants. In fact, it’s referred to as the ‘mother of all antioxidants’ due to its potent health benefits. Toxins, poor diet, pollution, and stress can all reduce your body’s natural supply of glutathione. But spinach is loaded with the stuff!
If there’s one take away from all this, its that there’s so much in nature that can significantly improve our health.

In my B-FIT B-FABULOUS 21 DAY PLAN, this is exactly the sort of stuff I help you with. And you don’t just lose nasty toxins but fat too. Make sure you check it out!

Gaynor x

10 TIPS TO SPRING CLEANING YOUR BODY

Spring cleaning doesn’t just mean it’s time to clean the house. After a winter full of hearty foods and being stuck indoors, we can all use a little detox to prep our bodies for the Spring.

As you know I’m a massive advocator of detoxing. In fact, I recommend to all my clients to detox 3-4 times per year for many health reasons.

According to Ayurveda, a Spring detox is the perfect time of year for cleansing. Once it gets a little warmer, the human body is wired to shed off extra winter pounds that kept us warm during the winter and flush out toxins that were accumulated from heavy wintery foods.

So here’s 10 tips to help you get started.

TIP 1 – DRINK WARM WATER WITH LEMON

Start your morning with a glass of hot water and the juice of half a lemon. This will cleanse your digestive tract, release unwanted toxins and hydrate you.

TIP 2 – STAY HYDRATED

Drink at least 2 to 3 liters of fresh water per day, including herbal teas. Some people think this will make them more bloated, but the opposite is true – it helps the body flush out toxins and reduce bloat.

TIP 3 – USE HERBS & SPICES

Using herbs and spices improves digestion and metabolism. Cinnamon, ginger, fennel, and mint are all great options for teas. Also, cook your food with liberal doses of herbs and spices. Use culinary herbs such as basil, rosemary, thyme, oregano and spices such as turmeric, cinnamon, cloves, ginger, mint, sage, and parsley in generous amounts.

TIP 4 – ELIMINATE ALCOHOL & PROCESSED FOODS

Cutting out alcohol and processed foods during a detox works wonders for fat loss. Alcohol and processed foods are full of additives and toxins. Believe me, you’ll be glad you ditched them. Give it a go, and see the difference to the belly bloat.

TIP 5 – CUT COFFEE

Cutting out caffeine will enable your hormones to get back to normal and for your body to work effectively. We are not supposed to run off coffee and if you need it to get up in the morning, something is wrong. Giving up coffee can be hard for the first couple of days, but the benefits are well worth it plus you’ll find that you sleep better.

TIP 6 – GO ORGANIC

Pesticides and other nasties feature so heavily in our food chain that it’s no wonder our bodies are fighting against toxins. Reduce your exposure to toxins in food by eating whole, fresh organic foods. This will massively benefit your health, reduce toxins in your body and so help fat loss. Also make sure you consume plenty of fibrous green vegetables every day to ensure you get enough vitamins, minerals, and micronutrients into your diet and also to support the detoxification process.

TIP 7 – DRY SKIN BRUSHING

Your skin is an organ of elimination, just like your kidneys, liver, and colon. Dry skin brushing helps keep the pores clear and the skin active to assist the body in this cleansing process. It also helps to increase blood circulation. Dry brushing exfoliates the skins outer layer and stimulates the sweat and oil glands, providing more moisture for the skin.

TIP 8 – MASSAGE

Massage is a great way to help improve circulation, activate the lymphatic system and aid in the detoxification process.

TIP 9 – SAUNAS & STEAMS

To increase the detoxifying effect try a sauna, steam room, hot bath and cardio for induced sweating. Most gyms have sauna and steam rooms that you can use after a workout. If you don’t have access to one, take a hot bath with epsom salts, ginger powder, and baking soda every night before going to sleep. Also, run, do yoga, jump, dance, whatever gets your heart pumping and brings a sweat on.

TIP 10 – BREATH

Seems pretty obvious right?! But in a rushed stressed out society our breath tends to be rushed and shallow. Our lungs rarely get a chance to open up and fill up with fresh air to completely cleanse from all the stale gases. Take a few minutes in the morning to just breathe deeply. Two-to-one breathing is a practice of exhaling twice as long as every inhalation. It’s a great technique for cleansing the lungs and calming the nervous system.

So are you going to jump on board and do a Spring detox with me? I hope so. If you do have any questions don’t be shy, reach out and ask me! Simply email GAYNOR@B-FIT.UK.COM or text/call to 07748 298728.

Love Gaynor x

HOW TO AVOID THE MID AFTERNOON SUGAR CRASH

Does this sound familiar? It’s 3 p.m. Lunch seems like forever ago and your stomach starts to rumble and grumble. You start to lose focus and dinner seems so far away.

Well, you’re not alone – this afternoon dilemma happens to me too. It can be caused by a number of factors and can often be solved by simply having a glass of water.

If you try this and you still feel hungry, then yes, you could probably use a little snack. However, when you reach for that snack, you want to make sure you’re making a choice that will sustain your energy. The best options combine nutrient-rich fruits or veggies that give quick energy and hydration combined with a lean protein or fat for staying power. Do your best to avoid sugary or starchy foods that give you a quick boost, but cause a crash quickly after.

To give you a better idea of what I mean, I’ve listed below some of the best and worst things to reach for if you’re craving a snack.

Avoid these …

  • Granola bars
  • Yogurt with added sugars
  • Diet drinks
  • Vending machine options (mostly packed with added sugars)

All of these include ingredients that will actually make you more tired over time. They’re tricky because whilst they give you a boost of energy straight away, they also cause you to crash.

Indulge in these …

  • Nuts and veggies with 1-2 tbsp hummus, plain yoghurt or guacamole
  • Green smoothie (3:1 ratio of vegetables to fruit)
  • Dry roasted chickpeas or edamame

These options combine protein and good fats, which give you the energy boost you need. Plus, they keep you sustained for longer periods of time, which prevents you from having an energy crash before dinner.

Keep it clean and simple and always listen to your body.

Love Gaynor x

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