BESTFIT Issue 18 – As Easy As ABC
Nutritional advice change so frequently that words and phrases can be confusing. here, we’ve broken the world of food and supplements down to the most basic level.
An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that can produce free radicals, leading to chain reactions that may damage cells. Foods high in this molecule include blackberries, blueberries, walnuts and brewed coffee.
BCAAs stimulate the protein synthesis before, during and after a workout. BCAA powder by Multipower contains the essential branched chain amino acids L-Leucine, L-Isoleucine and LValine in a 2:1:1 ratio
Casein and Egg Protein
Your muscles adapt and grow stronger between training sessions, so in order to maximise results you have to ensure deep restful sleep and optimize your diet. Optimized Casein and Egg Protein by Multipower is designed to support you through this process.
Diabetes is a lifelong condition that causes a person’s blood sugar level to become too high. There are two main types of diabetes – type 1 and type 2. Type 2 diabetes is far more common than type 1. In the UK, around 90% of all adults with diabetes have type 2. There are 3.9 million people living with diabetes in the UK. That’s more than one in 16 people in the UK (diagnosed or undiagnosed).
Eggs are a useful source of protein, iodine and essential vitamins and are almost indispensable. Hens’ eggs are the type of egg most frequently used in cooking. Duck eggs, gull eggs and quail eggs are less frequently used and are generally eaten on their own, rather than in baking. Duck eggs are larger than hens’ eggs and richer in flavour, lending a creamy depth to baked dishes.
Oily fish is known for being a great combination of protein and essential fats. Examples include small forage fish, such as sardines, herring and anchovies, and other larger pelagic fish, such as salmon, trout, tuna and mackerel. Oily fish can be contrasted with white fish, which contain oil only in the liver.
Glutamine is a vital amino acid required by every muscle in the body, and is therefore one of the most important building blocks in forming the proteins that maintain cellular health and tissue repair. It also helps to support your immune system, and aids digestion!
Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, to feel good, and to have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals
Iron is an essential mineral, with several important roles. For example, it helps to make red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia. Iron-rich foods include red meat, pork, poultry, seafood, beans, dark leafy vegetables, dried fruit and iron-fortified cereals
Whatever you like to call them, juice ‘fasts’, ‘cleanses’ or ‘detoxes’ have taken the dieting industry by storm over the past few years. In exchange for a diet that’s heavy on ‘healthy’ juice (think: a mix of fruit and veg), we’re promised healthy, young, radiant skin, potential weight loss and an improved clarity of mind.
A group of structurally similar and fat-soluble vitamins that the human body requires for synthesis of certain proteins and for controlling the binding of calcium in bones and other tissues. Without vitamin K, blood coagulation is seriously impaired, and uncontrolled bleeding occurs. Low levels of vitamin K also weaken bones and promote calcification of arteries and other soft tissues. Leafy vegetables high in Vitamin K include frozen kale, frozen spinach, mustard greens, spinach, beet greens, swiss chard and broccoli raab.
A buzz phrase, the likelihood is that you or someone you know has tried a ‘low-carb’ diet. However, a low carb/high fat or a ketogenic diet appears to be better than pure low carb, as they won’t leave you lacking in energy. A diet low in carbohydrate without a boost in fats can leave you feeling lethargic and tired. Carbohydrates are multi form and comprise of any of a large group of organic compounds occurring in foods and living tissues, including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water and typically can be broken down to release energy in the animal body. Consequently, carbohydrates are the body’s primary energy source.
Multivitamins are a convenient form of tablet or powder used to provide vitamins that are not taken in through the diet. Multivitamins are also used to treat vitamin deficiencies caused by illness, pregnancy, poor nutrition, digestive disorders and many other conditions.
Nuts and Nut Butters
Sales of nut butters are soaring, especially in the fitness fraternity. A nut butter is a spreadable food made by crushing nuts into a paste. The result has a high fat content and can be spread like true butter. Nut butters include almond butter, cashew butter and, of course, peanut butter. Cashew nut butter isn’t always the best choice for your diet — it is lower in fat and protein and perhaps slightly higher in sugar than peanut or almond butter — but it can still be a healthy snack option, particularly if you are avoiding legumes. Peanuts are part of the legume family and are technically not a nut. Peanut butter shares some health benefits with other nut butters, but there tends to be fewer healthy versions available on the market. Peanut butters are the most often processed with hydrogenated oils and sugar, so make sure you check the label carefully.
Omega-3 essential fatty acids (EFAs) provide energy and their caloric value is similar to other fats and oils. However, unlike saturated fats, they have important health roles. As their name suggests, they are essential and must be consumed daily because the body has a limited storage for them. Two crucial ones, EPA and DHA, are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but they also deliver some big health benefits.
Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts and seeds.
Coenzyme Q10 (CoQ10) is a substance similar to a vitamin. It is found in every cell of the body. Your body makes CoQ10, and your cells use it to produce the energy your body needs for cell growth and maintenance. It also functions as an antioxidant, which protects the body from damage caused by harmful molecules
A yellow vitamin of the B complex, which is essential for metabolic energy production. It is present in many foods, especially milk, liver, eggs, and green vegetables, and is also synthesized by the intestinal flora.
Contrary to common belief, we all need a little bit of sodium because it helps keep body fluids at the right concentration and helps muscle and nerve activity. Salt (sodium chloride) is the main source of sodium in the UK diet, but the majority of us eat much more salt than we need. Eating too much salt over time is linked with high blood pressure, which can lead to serious problems such as heart disease or stroke. On average, adults in the UK eat about 8.1g of salt (3.2g sodium) a day. This may not sound like much, but to reduce the risk of high blood pressure, it is recommended that adults should not be eating more than 6g of salt (2.4g sodium) a day.
Artificial trans fats can be formed when oil goes through a process called hydrogenation, which makes the oil more solid (known as hardening). This type of fat, known as hydrogenated fat, can be used for frying or as an ingredient in processed foods. This is the main fat that should be avoided in a healthconscious diet. Man-made fats or artificial trans fats can be found in some processed foods such as biscuits and cakes, where they are sometimes used to help give products a longer shelf life.
An unsaturated fat is a fat or fatty acid in which there is at least one double bond within the fatty acid chain. A fatty acid chain is monounsaturated if it contains one double bond, and polyunsaturated if it contains more than one double bond. Unsaturated fats are considered the ‘healthy’ fats and are encouraged as part of a healthy diet. These fats can help reduce heart disease and lower cholesterol levels. Example foods includes almonds, avocado, walnuts, sardines, seeds, hazelnuts, macadamia nuts, salmon and flaxseeds.
One of the most important ingredients in your healthy life. Containing phytonutrients, the more variety in colour on your plate the better spectrum you will be consuming. You can purchase ‘super Greens’ powders now to supplement your diet, especially if it is lacking in any particular area.
Government guidelines say that we should drink eight glasses of water a day, however, your size, the temperature and how active you are can all make a difference (so, if you’re exercising a lot on a hot day, you’ll need to drink more). You get about 20% of your water every day through food, so a general rule is to drink 2 litres of water a day. This is the equivalent to three-and-a-half pints. If you’re feeling thirsty you’re already dehydrated, so don’t wait until you need a drink – sip small amounts throughout the day to keep yourself hydrated. You can actually drink too much water it can apparently lead to excessive sweating, insomnia and even death
Xylitol is a naturally occurring alcohol found in most plant material, including many fruits and vegetables. It is extracted from birch wood to make medicine. Xylitol is widely used as a sugar substitute and in ‘sugar-free’ chewing gums, mints, and other sweets. It can be used as a ‘healthier’ version of a cake or in baking.
Yoghurt was one of the very first ‘health’ foods, and it’s still one of the best. It’s high in the calcium needed to build healthy bones and supplies the B vitamins B12 and folic acid that help build a healthy blood supply. They also contain a ‘friendly’ bacteria which can assist in keeping a healthy gut. However, some yoghurts are high in hidden sugars, so be wise in your choices if you decide to include this in your meal plan. There are also less traditional yoghurts on the market which can be made from keffir, coconut and soy products.
Zinc is actually a metal. It is called an ‘essential trace element’ because very small amounts of zinc are necessary for human health. A Zinc deficiency and its consequences, include stunted growth and acute diarrhoea in children, and slow wound healing. Oysters contain more than any other food (74mg/ serving), but red meat and poultry provide the majority of zinc in the diet. Other food sources high in zinc include beans, nuts, whole grains, fortified breakfast cereals and dairy products.