GetFit Top Tip

A-Vitamins: Red-yellow and dark green vegtables, egg, butter, fish, liver and fish-liver oils, carottes, spinach and persil.

B-Vitamins (all 7-B Vitamins): peas, egg, beans, meat, milk, vegetables, whole-grain, liver, milk products

C-Vitamins: Citrus Fruits, potatoes, white cabbage, peppars, berries, kiwi, tomatoes.

D-Vitamins: Fish, Fish-liver oils, egg yolks and d-Vitmin enriched milk products.

E-Vitamins: Peas, beans, vegtables oils, peanuts, oats, broccoli, soya beans, seeds, egg and graham flour.

Calcium: Milk, milk products, dark-green vegetables, tofu, salmon, nuts, broccoli.

Magnesium: Green vegetables, wholegrain, soya beans, nuts, bitter chocolate.

Iron: Meat, dried fruit, dark-green vegetables, liver, kidney, cacao powder, sea food, nuts, red meat and egg yolk.

Zinc: Meat, Fish, vegetables, wholegrain products, egg, seeds, nuts, mush rooms and oysters.

Get out there and indulge in all the Good Foods,

Have a healthy Day!

Jess

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So the time has come and Winter is more or less here and with Winter time comes the Darker Days and the colds and flues ( which i just have experienced) start appearing together with tiredness and sometimes depressions. Everything seems harder especially getting up in the morning and the sofa attracts you more and more instead of leaving the warm and nice homes to get out and about. With the lack of energy comes the lack of trying to eat healthier and all this escalates into a bad circle. But have no fear, there are ways to boost you Immune system and ways to  feel better so stand up tall and see what You can do to feel better this Winter?

Nutrition:

We have all heard it by now, You are what you Eat! And Yes it is still a Fact! So try to think before you put that piece of chocolate in your mouth because you are hungry and that’s the first thing you saw. Always think about what You are eating and what Good that will do to You and your body?

Make sure you eat clean carbs, protein and good fats. Eat lot’s of fruit and vegetables which are bombed with vitamines and minerals and antioxidants which will boost your Immune system. Try to eat warm food now when it gets colder because that will heat you up and fill you up for longer. Try porridge or an omelette in the morning instead of your sugary cereals or toasts. If you don’t eat breakfast, Now is a great time to start. Try it out and see what a difference it acctually makes to your whole day!

As always Avoid Sugar(which includes white bread, pasta and bisquits), Alcohol and processed foods. They are still No good and don’t have any nutrients. Alcohol can also make you feel depressed!

Exercise:

This is equally Important especially now when Winter is here. It’s easy to stop doing exercise at this time of year and us working in Gym can see a big difference in clientel at winter time. It’s just plain and simple Hard to get out when it’s cold and miserable out there but try not to stop. As i just said Exercise is very Important. When we do exercise we release the hormone Endorfines and that is the hormone that makes us feel Happy and it is the same hormone  we release when we stress, have sex or are totally in love. And you know how happy you are then , right:)

We get stronger both mentally and physically and we also Boost the Immune system with regular Exercise. So if you are used to doing exercise, do continue, don’t give up!

If you are new to exercise start off nice and easy so you don’t over do it and get fed up or injured. Remember, Any exercise is better than No exercise.

An other thing that makes us livlier and happier is getting out doors. Wrap up real warm and go out for walks or gather some friends and play touch rugby or some other games or why not set up a little tournament of some kind and  Have fun Out doors. You’ll get some fun, some fresh air and the Sun (if it’s out) will give You the  all Important Vitamin D which makes your skeleton stronger and again boosts your Immune System. D-Vitamines are also great for the skin, hair and against Depression.

So, no more excuses about Winter. If you take good care of yourself this might be the best Winter Ever:) Eat good, Get outside and Do some Exercise. Why not Try something totally new this winter, get a friend to come along becuase that way You will never have an excuse not to do it.

Be Well and Happy Halloween:)

Jess

Want to try something new, here are our options:

Fitness Boxing classes: WWW.JESSBOXING.COM

Outdoor Functional training: WWW.FORESTFIT.COM

Or why not get a Personal Trainer this Winter: WWW.GETFIT.LU

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In a hurry in the morning, don’t miss breakfast what ever you do if you want to lose BodyFat!

Here is a quicky:

In mixer put 1 mango, 3 kiwis, 1/2 avocado and natural yogurt (if you want it thin and drinkable add ricemilk/oatsmilk) While mixing; Boil 1 egg and put on rye bread with some fresh basil.Pour the thick smoothie over some natural muesli and enjoy!

Jess

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It seems strange that the day i write a post on Eggs, then one of the leading nutritional experts i know and trust also writes about eggs too… Maybe his is a little more eloquent, but ultimately the message is the same.

Take a look at his Shocking Snack from Last Night posting…

John Berardi is one of my top picks for nutritional programs, you can get more information at Precision Nutrition

Order Precision Nutrition now and get $50 off!

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The humble egg tends to get a fair amount of negative press. Talking with a number of my clients they generally have a negative opinion on the subject. Normally the negativity revolves around the claims of high fat and cholesterol levels, both of which are not the issue that people believe them to be. High cholesterol generally can be attributed to other lifestyle factors, that simply cutting out eggs would make no difference.

Personally I will eat about 3 eggs on a daily basis, I find them the perfect start to the day in the form of an omelet, and keeps me away from the junk all morning.

So here follows some health facts relating to the egg:

• Eggs are considered to one of the most complete and pure sources of protein by leading nutritionists.
• The complete, unadulterated egg is a great source of dietary fat, ie. It has the correct ratio of Omega 3 and Omega 6.
• A healthy, complete egg has properties to emulsify the fats in an egg.
• Despite the negative press relating to cholesterol, it is in fact a key part of all cells in the body and is needed when there is an inflammatory process such as in the gut.

Inflammation of the gut can be caused by alcohol, food additives etc. Moderate consumption of products with fat and cholesterol content can be beneficial, even considered essential, for your health.

There is a caveat with this. The egg MUST preferably come from a good source, a commercially raised chicken will not produce eggs with the same quality as a free-range egg.

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