GymBug

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Archive for the tag “healthy fats”

Bounce Balls; Energy from Nature

Hi there!

When my sister picked up my first Bounce Ball, she raised her arm to launch it at the ground, not quite realising what she was holding. A Bounce Ball is not a bouncey ball that you played with as a kid and probably got hit by (small, round bruises, anyone?), although give me a bouncey ball now and I’ll be quite content for a while. Anyway, back on point, Bounce Balls are food. A great kind of food. They’re energy balls. The idea behind them is to get an excellent boost of energy from small, delicious, nutrient-dense foods.
I’ve only tried one flavour (still making my way around them) but here’s a run-down of their excellent, energy balls.

There are 8 amazing flavours to choose from, made from the highest quality ingredients (messing with quality is not an option here). Each different flavour provides something different whether it’s only flavour, or the function or the nutritional value is provides. Bounce Balls have made sure you will find exactly what you need.
HP= High Protein
V= Suitable for vegetarians
GF= Gluten Free
HF= High Fibre

  • Cacao Mint Protein Bomb; this is their newest flavour. Sunflower seeds, cacao nibs, quality proteins and rice bran. Get your protein pick me up from this incredible new ball! (HP)
  • Apple & Cinnamon Protein Punch; cashews, whey, pea proteins, excellent carbs and heart healthy fats. An excellent high protein which will curb even the meanest of hunger pangs to help you maintain your fast-paced day. (V & GF)
  • Peanut Protein Blast; they’re all on my bucket list, but this is next. I’m a huge peanut fan. Titled “The Golden Nugget” on their website, this ball is packed full of delicious peanut. High protein, energy packed ball of incredible. (HP)
  • Coconut & Macadamia Protein Bliss; an antioxidant packed ball with excellently healthy macadamias, coconut and cashews. This is definitely one for the lovers of coconut and summer flavours (HP & HF).
  • Spirulina & Ginseng Energy Balls; I hear a lot about Spirulina and I wasn’t sure what it was, so I did some research. It’s a superfood which is high in protein, essential amino acids and iron. Excellent sources of iron and great boost for the immune system. This particular energy ball is packed with superfood Spirulina and superfood Ginseng. This seems like a body’s cup of gold. Packed with delicious almonds, oat, sesame seeds, spirulina and ginseng. This is literally a health boost in a packet, it’s got fibre, unsaturated fats, vitamins E and B12 (HF)
  • Almond Protein Hit; I’ve tried this one ad I really enjoyed it, it’s got a bit of marzipan flavour to it, and it did give me a fantastic energy boost (I enjoyed it whilst on an energy slump on holiday, instant pick me up). Another ball packed with heart healthy fats, protein and complex carbohydrates. (HP & HF)
  • Cashew & Pecan Vitality Lift; another heart healthy packed ball packed with delicious nuts and seeds. This one also contains an excellent antioxidant called manganese. Get your mono and unsaturated fat hit from this one! (HF)
  • Fudgie Walnut Health Storm; walnuts, peanuts, carob and sesame seeds. This is an excellent ‘free-from’ option for all gluten free readers. Again it’s packed with manganese, heart healthy fats and fibre. (HF & GF)

All their products are great on-the-go snacks that are packed with healthy but filling ingredients. Once I’ve got some more monies in the bank (curse the student budget) I have every intention to getting my hands on these balls of power to fuel my long days. They’re too convenient not to try!

These are available in a wide variety of stores; find them in Holland & Barrett, Waitrose, Boots.com and other health food shops. You can also purchase them online on their own website. A pack of 12 costs £19.45 or a pack of 40 for £63.95. It sounds like a lot but consider how nutritionally dense they are, I think if you’re really serious about healthy energy, these are worth it.

Gym Bug

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Recovery Foods

Hi there!

Hard, intense workouts of the cardio or strength training variety should leave you feeling pretty drained and eventually hungry. If you’re like me, you’re not hungry immediately after a workout, but give it 20-30minutes and the hunger kicks in and it’s intense! It’s necessary to fuel your body up 1-2 hours after working out in order to help muscles repair and your body to maintain function. It’s best to get a good mix of protein, carbs and healthy fats.

After most of my workouts I’ll eat a bowl of porridge (I prefer exercising first thing in the morning) and on occassion I’ll have a salad packed with rommaine lettuce, white beans/lentils, cucumber and olives. I also have MyProtein Chocolate Smooth Whey Protein after strength training days. However, this isn’t foreveryone, so below I’ve listed some great recovery foods to have after the gym.

  • Chocolate milk (especially handy for people on the go) with a banana
  • Cottage cheese on rye bread (cottage cheese is good for protein)
  • Scrambled eggs (protein, protein, protein) pair it with some wholemeal bread or rye bread!
  • Peanut butter on wholemeal toast or rye bread
  • Coconut water and a banana (great for restoring electrolytes)
  • Avocado stuffed with cottage cheese and tomato
  • Avocado on wholemeal toast/rye bread
  • Spinach salad with chicken
  • Sliced apple with peanut butter and raisins
  • Tuna salad or sandwich
  • Smoothie with oats and greek yoghurt
  • Greek yoghurt, chopped banana, topped with some nuts

These are just a couple of great ideas that combine carbs, fats and proteins to help your body recover and make sure you’re ready to tackle the next workout! Remember to try keep carbs as wholegrains and DRINK PLENTY OF WATER. Rehydrating is vital and consistently drinking water through the day is an excellent habit to develop. Always try keep a water bottle to hand.

Hope you had a great weekend!

Gym Bug

Fat- What’s going on

Hi there!

As I’ve mentioned before, I hit a low point in my life where I lost too much weight. I was boney, drawn and pale. A key issue (as pointed out by my sister) was my lack of fats in my diet. Unfortunately, I had fallen victim to the villainisation of fats in the media. All the hype about having a low fat diet to be healthy had more of an effect than I’d realised and I had not only reduced by intake of saturated fat, but of the healthy fats my body needs to function properly. So, let’s take a look at fats.

Saturated Fat
This is considered as something we should try cut down on. Recently, there’s been stories flying around the media about saturated fat is actually not as bad as previously thought. Saturated fat has forever been associated with weight gain and is found in processed foods, meats, butter, cheese, cream and confectionary. We’re always told not to eat too much. For example, the British Dietic Association recommends no more than 30g per day for males and no more than 20g per day for females. Whilst there are numerous opinions regarding saturated fats and the negative health implications high consumption has, there is no sound, scientific evidence supporting them.
I view saturated fats as something to consume in moderation. I can enjoy a cheeseburger once in a while, or a chocolate bar but not four. I think more research needs to be done into saturated fats, especially whether there is a causal relationship between high consumption and disease.
Please do not take this as an excuse to chow down on fatty meats and not be concerned about putting on weight. Fats are high in calories, and excessive consumption may lead to unhealthy weight gain! Also fatty deposits in your arteries.

Trans Fat
Another fat not to indulge excessively in. This type of fat is found naturally (in low levels) in meat and dairy products and found in foods containing hydrogenated vegetable oil. There are associations between trans fats and raised cholesterol, so it is recommended nt to consume more than 2g per day (for an adult). Good news is a lot of food manufacturers have removed hydrogetaed vegetable oils from products, so we don’t actually consume a lot of it!

Unsaturated Fat
We like this one, we need this one. These are the healthy fats found in olive oil, avocados, nuts and seeds. They’re categorised as mono-unsaturated and poly-unsaturated. These provides our bodies with nutrient for basic function. Eating these fats can also help lower bad LDL cholesterol and raise good HDL cholesterol. It also helps you from looking like a gaunt ghostly character (as I discovered).

Fat, like carbohydrates and proteins, should be an integral part of our diet. The key is balance. You need to try maximise your intake of unsaturated fats and limit your intake of saturated/trans fats. It’s better for your health to consume 200 calories of nuts than it is of chocolate, so try and make healthy  choices that help try maintain this balance. Ofcourse, don’t cut the “bad” fats out completely, have a cookie or a chocolate bar or a burger but try maintain a balance. It’s all about moderation.

Also, remember fats are high in calories, so watch portion sizes even with the unsaturated fats. Too many calories means weight gain and that can be unhealthy in some circumstances, especially if it is excessive weight gain.

Here are some healthy snacks with healthy fats that I enjoy;

  • Avocado on wholegrain toast
  • A handful of mixed nuts and seeds
  • Olives
  • Olive oil based dressings
    A firm family favourite is simple 2 parts olive oil, 1 part balsamic vinegar, clove of garlic (not peeled or chopped but lightly squashed) and pepper

Just keep it in balance and try get a wide, varied diet to ensure you get all your nutrients for a healthy lifestyle! Simples. (I wish)

Gym Bug

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