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The Nut Question

June 10, 2019

A regular question asked is ‘what nuts should i eat and what nuts are better for me’. Now generally all nuts are good when eaten in the right moderation at the correct times. Nuts are hard to digest if we eat to many of them so recommended amount is no more than two handfuls per day.

Here are some facts around the best type of nuts to eat and what you may need to suit you and your goals. Each has different nutritional components.

Cashews

Cashew nuts. Organic, un/salted and not roasted. Great source of magnesium, phosphorus, copper and iron.

Nutrition Facts

Serving Size 1/4 cup (1oz)

Amount Per Serving

Calories from Fat 110 Calories 150

Total Fat 12g

Saturated Fat 2g

Polyunsaturated Fat 2g

Monounsaturated Fat 7g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 8g

Dietary Fiber 1g

Sugars 2g

Protein 5g

Almonds

Helps lower blood cholesterol levels. A source of magnesium, phosphorus, calcium and Vitamin E.

Nutrition Facts

Serving Size 1/4 cup (30 g)

Per Serving % Daily Value*

Calories 170

Calories from Fat 135

Total Fat 15g 23%

Saturated Fat 1g 5%

Cholesterol 0mg 0%

Sodium 0mg 0%

Carbohydrates 5g 2%

Dietary Fiber 4g 16%

Sugars 1g

Protein 7g

Vitamin A 0% · Vitamin C 0%

Calcium 8% · Iron 6%

Walnuts

Good for preventing heart disease because of their richness in omega 3s. Also been shown to help with inflammation and arthritis. Contains Vitamin B6, magnesium, phosphorus and copper.

Nutrition Facts

Serving Size 1/4 cup (30 g)

Per Serving % Daily Value*

Calories 210

Calories from Fat 180

Total Fat 20g 31%

Saturated Fat 2g 10%

Polyunsaturated Fat 14g

Monounsaturated Fat 3g

Carbohydrates 3g 1%

Dietary Fiber 3g 12%

Protein 5g

Calcium 2% · Iron 6%

Brazil Nuts

High in Vitamin E and selenium. They also contain copper, magnesium, iron, phosphorus and zinc. They are great for skin health, hormone function, the digestive system and weight loss.

Nutrition Facts

Serving Size 6 Whole (30 g)

Per Serving % Daily Value*

Calories 196

Calories from Fat 181

Total Fat 20.1g 31%

Saturated Fat 4.5g 23%

Polyunsaturated Fat 6.3g

Monounsaturated Fat 7.4g

Cholesterol 0mg 0%

Sodium 1mg 0%

Potassium 197.54mg 6%

Carbohydrates 3.7g 1%

Dietary Fiber 2.2g 9%

Sugars 0.7g

Protein 4.3g

Vitamin A 0% · Vitamin C 0%

Calcium 4% · Iron 3%

Nuts are a great source of healthy nutrients and are packed full of many healthy benefits. They are great for your immune system, hormone function and will help you burn fat. Great to snack on and because they are packed full of nutrients they will help keep you fuller for longer.

Peanuts Aren’t Nuts

You may be wondering where Peanuts are?

Peanuts are not actually a nut they are a legume. Peanuts are unfortunately gain toxic mould growth. The toxic fungus it develops can be bad for the liver but some companies will add stuff to make it last longer and taste good. Therefore the crops are heavily contaminated pesticides.

Choose your nut Wisely!

Post Workout Shakes

May 11, 2017

Recovering from training is essential and something most people do not focus on. Its just as important as the session itself. A lot of our athletes bring their shakes, snacks to the gym with them ready so as soon as they finish training they can start recovering. The quicker we recover the quicker we can train again, the more we grow, adapt and the more productive the activity has become.

Glycogen Intense activity uses glycogen (carbohydrates,sugar) for fuel. This is your petrol for your car (body).  As you exercise you use your fuel and deplete your glycogen levels. This creates fatigue and if you don’t have enough before training a decrease in athletic performance. Consuming carbohydrates straight after working out will start topping up what you have just used and refilling you gas tank. Fruit is fast to digest and absorb so great to add into your shake for after training. Especially bananas, dates, which are triple sugars or some berries which are anti-inflammatory.

Electrolytes (sodium, potassium, calcium, magnesium, chloride). Electrolytes are critical for the body. They help the body work properly survive and contribute to fluid balance, muscle (and heart) contraction, and nerve impulses. That why pink salt is so important. Pink Himalayan Salt

contains 84 essential nutrients.  85% of it is sodium chloride and 15% are trace minerals. It also contains magnesium which is a vital nutrient.Himalayan salt promotes a healthy pH balance of the cells and regulates blood sugar levels. Pink salt assists in the generation of hydroelectric energy in cells. Therefore it will help regulate your blood after training and add some squeezed lemon into your shake to help bring the body out of an acidic stake and back to an alkaline environment which will also help speed up recovery.

Protein is another macronutrient critical for recovery. Protein is something that takes longer to digest so it is something that needs to be topped up on throughout the day so its already into your system. Plant protein is quicker when it comes to digestion terms so we can add some hemp seeds, hemp protein, spinach, kale into our shake.

Water- the most important. Water is how we survive. Water affects our mood, energy levels, brain function also the efficiency of how our body works. Water affect how many calories we burn, how well we train, recover and perform. Without water we die. Over two-thirds of your body is made of fluid and your level of hydration directly affects recovery. The more dehydrated you are the longer it takes your body to restore to its normal state. When we set we lose water so we must replace our fuel tank.

Easy Options:

BLENDED LIQUIDS, FLUIDS ARE EASILY DIGESTIBLE SO WILL GET INTO THE BLOOD STREAM QUICKER AND HELP YOU RECOVER FASTER

Coconut Water with a pinch of pink salt

A Banana

Some Dates

 

 

Shake Recipes: Blended

Number One

A Banana

One Handful of Blueberries

One Handful of Raspberries

One Teaspoon of Honey

One Handful of Spinach

One Handful of Kale

One Tablespoon Hemp seeds

sprinkled with pink salt and cinnamon

one tablespoon chia seeds

squeeze some lemon in

250 mil water or 500 mil water

250 mil coconut water or organic almond milk (rude health) optional

 

Number Two

One Handful of blue berries

one handful of raspberries

one handful of strawberries

three dates (take nut out)

half a banana

handful of spinach, kale, rocket

one tablespoon hemp seeds

one tablespoon chia seeds

1/2 teaspoon pink salt

1 squeezed lemon

500 mil water

 

August 22, 2016

DOMS- The Devil- Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness can happen the morning or two after your intense workout. Sometime you can feel great after a workout for 12 sometimes 24 hours after and then BOOM it hits you. It is important after we train we put in the correct steps to reduce muscle soreness and help us recover. 

Lowhands

Post Training Nutrition 

Carbohydrates and sugars are essential to get into the system after a workout so we can top up on what we have just lost in the session. You can make your own pre training shake brought with you ready for as soon as you finish your workout. This can contain, fruits, vegetables and plant protein mixed with water, lemon and pink salt. Lemon helps the body recover from an acidic state, and pink salt will help replace the salt lost during training and keep all the nutrients from the sugars and vegetables. Pink salt, citrus fruits, vegetables will help replace the electrolytes you have lost during the session. 

Then within 60 minutes you can eat a high carbohydrate meal (good carbs, = rice,potato, vegetables, quinoa, buckwheat). This is not an excuse to eat pizza and chocolate. 

Good Warm-up

A good warm-up. Dynamic stretches to warm up and slow static stretches to cool down. When you cool down from an intense workout their is already muscle breakdown so try not to stretch over a 5 or 6 out of ten.Stretching if done correctly can be a workout in itself so shouldn’t be too intense straight after a high intensity workout and can even be done as a separate session. 

Cold Bath/Shower

Studies have shown taking a cold bath or shower can help reduce inflammation and breakdown of the muscles. Again reducing the amount of time that you take to recover.

Active Recovery/Massage

Having DOMS wont recover by sitting watching TV. Active recovery such as walking, stretching, light movements and technique work are great for getting blood to the muscles to speed up recovery. Also a deep tissue massage does the same thing.

Sleep

Sleep is where we repair our body, immune system and mind. A good nights sleep will help us repair the damaged muscle tissue and with correct nutrition we will repair stronger. 

Conclusion

Its not complicated to recover properly from a workout. Prepare, eat right, do the right things when it comes to recovery. Most of the tools to recover from training are the same as leading a healthy life

Inspire

 

What Nut to Eat

June 23, 2016

The Nut Question:

A regular question asked is ‘what nuts should i eat and what nuts are better for me’. Now generally all nuts are good when eaten in the right moderation at the correct times. Nuts are hard to digest if we eat to many of them so recommended amount is no more than two handfuls per day.

Here are some facts around the best type of nuts to eat and what you may need to suit you and your goals. Each has different nutritional components.

Cashews

Cashews

 

Cashew nuts. Organic, un/salted and not roasted. Great source of magnesium, phosphorus, copper and iron.

Nutritional Info

Serving Size 1/4 cup (1oz)

Amount Per Serving

Calories from Fat 110 Calories 150

Total Fat 12g

Saturated Fat 2g

Polyunsaturated Fat 2g

Monounsaturated Fat 7g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 8g

Dietary Fiber 1g

Sugars 2g

Protein 5g

 

Almonds

almonds

Helps lower blood cholesterol levels. A source of magnesium, phosphorus, calcium and Vitamin E.

Nutrition Info

Serving Size 1/4 cup (30 g)

Per Serving % Daily Value*

Calories 170

Calories from Fat 135

Total Fat 15g 23%

Saturated Fat 1g 5%

Cholesterol 0mg 0%

Sodium 0mg 0%

Carbohydrates 5g 2%

Dietary Fiber 4g 16%

Sugars 1g

Protein 7g

Vitamin A 0% · Vitamin C 0%

Calcium 8% · Iron 6%

 

Walnuts

walnuts

Good for preventing heart disease because of their richness in omega 3s. Also been shown to help with inflammation and arthritis. Contains Vitamin B6, magnesium, phosphorus and copper.

Nutrition Info

Serving Size 1/4 cup (30 g)

Per Serving % Daily Value*

Calories 210

Calories from Fat 180

Total Fat 20g 31%

Saturated Fat 2g 10%

Polyunsaturated Fat 14g

Monounsaturated Fat 3g

Carbohydrates 3g 1%

Dietary Fiber 3g 12%

Protein 5g

Calcium 2% · Iron 6%

 

 

Brazil Nuts

brazilnuts

High in Vitamin E and selenium. They also contain copper, magnesium, iron, phosphorus and zinc. They are great for skin health, hormone function, the digestive system and weight loss.

Nutrition Info

Serving Size 6 Whole (30 g)

Per Serving % Daily Value*

Calories 196

Calories from Fat 181

Total Fat 20.1g 31%

Saturated Fat 4.5g 23%

Polyunsaturated Fat 6.3g

Monounsaturated Fat 7.4g

Cholesterol 0mg 0%

Sodium 1mg 0%

Potassium 197.54mg 6%

Carbohydrates 3.7g 1%

Dietary Fiber 2.2g 9%

Sugars 0.7g

Protein 4.3g

Vitamin A 0% · Vitamin C 0%

Calcium 4% · Iron 3%

 

Nuts are a great source of healthy nutrients and are packed full of many healthy benefits. They are great for your immune system, hormone function and will help you burn fat. Great to snack on and because they are packed full of nutrients they will help keep you fuller for longer.

You may be wondering where Peanuts are? Peanuts are not actually a nut they are a legume. Peanuts are unfortunately gain toxic mould growth. The toxic fungus it develops can be bad for the liver but some companies will add stuff to make it last longer and taste good. Therefore the crops are heavily contaminated pesticides.

Choose your nut Wisely

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