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Daily Archives: October 31, 2016

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5 reasons why smoothies are good for you

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Shakes and smoothies have become synonymous with weight loss, but there’s a fine line between detox and dessert. Nutritionist Lucinda Zammit helps us uncover 5 liquid meal myths.

1. Liquid meals contain fewer calories than solid food

It’s surprisingly easy to ‘overeat’ when you’re liquefying your food. While you’d struggle to scarf six bananas, the same quantity of fruit blends to a deceptively small smoothie. Rather than throwing ingredients in a blender ad libitum, measure ingredients beforehand in accordance with what you’d reasonably eat if you sat down to a solid meal. Tip: mix you choice of milk 50:50 with some chilled water, you won’t taste the difference but it will help with your calorie intake.

2. They are better for you

The health credentials of liquid meals ranges from uber-healthy to little better than a burger. Without added flavour, wholefood smoothies can be bland, so they often get a kick along from additives such as honey or nut butter. While a small amount is fine, a liberal serve can turn a healthy liquid meal into a glorified thickshake. 

3. They keep you fuller for longer

Satiety is primarily determined by a meal’s effect on both blood sugar and gastric emptying. Generally, protein is the most satiating macronutrient while fat slows gastric emptying, prolonging satiety. Fibre slows glucose release into the bloodstream, averting the sudden hunger that occurs when insulin sweeps sugar from the bloodstream after a high-GI hit. Tick these boxes, and a liquid meal can be just as filling as a solid meal. Conversely, a drink devoid of protein and fibre and fat can leave you as hungry as you were despite having consumed the calorie equivalent of a full breakfast. Try nut butter, an egg or some good quality protein powder. For savoury liquid meals, steamed and cooled shredded chicken or beef and steamed and cooled sweet potato or pumpkin can serve as protein and fibre sources. 

4. You need to use fruit  

While fruit is the go-to wholefood for blended meals, vegies are worthy contenders – even for sweet smoothies. Using a blender ensures that vegies’ nutrients are kept intact – unlike with juicing. Smoothie-friendly vegies include spinach, kale, cos lettuce and watercress. Superfood powders such as spirulina, maca powder or a greens powder are another way to add nutrients to a liquid meal.

5. You need to eat food 

Just because it’s in liquid form doesn’t mean a meal can’t be balanced. If you don’t have time to sit down for breakfast, throw the ingredients you’d usually serve in a bowl in the blender – think raw oats (carbs), milk (calcium and protein), berries (antioxidants) and cinnamon. For protein, you can add yoghurt and protein powder. Tip: Blend brekkie the night before, place in a jar or bottle with a secure lid and leave in the fridge. In the morning, shake and drink. You can even add a teaspoon of coffee.

Check out these delicious, super healthy smoothie recipes today.

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11 feelgood and inspiring fitspo mantras

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Is fitspo preoccupied with the appearance of health rather than health itself? We put these fitspos through their paces and boy, were we inspired. 

 

Girls Gone Strong

girlsgonestrong.com

“Hot body secret.”

It’s the holy grail of fitness – work hard enough to lose fat without getting bulky. GGS bloggers Neghar Fonooni, Molly Galbraith, and Alli McKee have distilled the science into a lean-out formula and paired it with precision workouts. They also jot the latest science news and have a free recipe book to download. 

 

Neghar Fonooni

negharfonooni.com

“You’ll want to work out.”

For fitness expert Neghar Fonooni, fitness equals happiness. Framed within principles of motivation, infused with her infectious energy, her counsel makes even hardcore kettlebell workouts sound doable (and fun). 

 

Mobility WOD

mobilitywod.com

“Find balance in going hard.”

Don’t know when to return to gym after an injury or trying to find the tricky balance between working out often enough and overtraining? Doctor of physical therapy and CrossFit coach Kelly Starrett has built his vlog around movement and mobility, spanning topics including managing pain and fast-tracking injury recovery to using exercise science to improve athleticism. 

 

Nia Shanks

niashanks.com

“Fit mind, fit body.”

Shanks embraces the relationship between mind and body, addressing psychological and physiological factors with humour and compassion. Her candid exploration of anxiety and motivation and the non-physical perks of working out are a refreshing antagonist to tyrannical body ideals and training manifestos. 

 

Mile Posts

mile-posts.com

“Love your run.”

Marathoner and mother Dorothy Beal proffers the practical lessons she’s learned during her journey from overweight to super fit. Her inspiring blog spans playlists tailored to motivation and BPM, running technique tips and even hints for hot-footing it with a stroller. 

 

Ask Lauren Fleshman

asklaurenfleshman.com

“Couch to half marathon.”

If you reckon you’re not a runner, Lauren Fleshman begs to differ. As well as penning the blog equivalent of a running encyclopaedia, sorted into categories such as technique, training, recovery, racing and nutrition, Fleshman personally answers reader questions, which are archived for your reference. 

 

Run to the Finish

runtothefinish.com

“Quirky, compassionate running.”

If the pressure to achieve an outcome cripples your buzz, take a step back with quirky running blogger Amanda Brooks, whose disdain for perfection gives this running blog an edge. The paradox is that by focusing on the process (you’ll be amazed by how quickly you forget about PBs), you’ll probably be pleasantly surprised by background performance gains. Brooks also canvasses strategies for overcoming sugar cravings and simplifying clean eating. Her relatable personal anecdotes are a pleasure to read too. 

 

Precision Nutrition

precisionnutrition.com

“Fitness myth buster.”

If you like slavishly following fitness tropes and trends, look away. This no-bulltish blog takes an unforgiving look at the fitness industry and scrutinises the merit of trends and ideologies. We love that the sharp wit is backed by solid science. Whether you want to get to the bottom of whether skipping brekkie will make you fat or what to eat before cardio, this is your reality check. 

 

Purely Twins

purelytwins.com

“All about balance.”

Gorgeous twin sisters Lori and Michelle have carved a niche with their fine balance of fitness, wellness and healthy living. With topics including workouts, food and wellbeing, every visit to the site offers fresh inspiration depending on where you’re at and what you’re looking for. 

 

LiVe Life Active

livelifeactive.com

“Reality check trainer.”

PT and fitness model Erin Weiss is a refreshing voice in an often-obsessive industry, calling out unhealthy extremes and the consequences of pressure to maintain an unrealistic body. Delightfully infusing serious topics and fitness training tips with lighter notes such as fashion loves, this resists being preachy while keeping it real. 

 

Comeback Momma

comebackmomma.com

“Big picture body bible.”

Firm legs? Taut abs? Whatever your fitness goal, fitness coach Jenn Mitchell has thought of it first and written a program to suit. Her blog, which she started after struggling with depression and weight gain, is sorted into specific goals. Her down-to-earth wisdom and a big-picture perspective to topics spanning family, food, fitness and fashion are genuinely inspiring.

Looking more motivational stories? Check out our September cover model story with Alexa Towersey. 

 

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