Tag Archives: excess calories

How ‘Good Fats’ Aid Fat Loss For The Post Natal Client

19 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness& Therapy Education, London, UK. 

www.burrelleducation.com


Ironically, after years of demonising FAT in general, the diet, health, fitness and food industry is having to re-communicate to the general public that not ALL fat is bad for us and indeed some fats are not only vital to optimum health but also aid fat loss.  One of the hottest Essential Fatty Acids (good stuff)  for female health and fat loss is Gamma Linolenic Acid (GLA).

Along with a ‘considered’ diet and daily exercise at an optimum intensity to effect the utilization of fat as energy, GLA supplementation has shown to be a highly effective component of fat loss programmes alongside its already well know effect on easing many of the negative symptoms associated with the female menstrual cycle such as breast tenderness, moodiness, depression, irritability and swelling and bloating from fluid retention.  All in all, GLA has a valuable role to play in times of ‘endocrine turbulence’ such as the early Post Natal period and when women are seeking to lose ‘baby fat’.

Why Does GLA Work?

  • In textbook terms, GLA can be synthesized from Linoleic acid, which is found in certain oils, grains, and seeds. But due to a number of common dietary and lifestyle factors in today’s society, most of our bodies don’t make that conversion.
  • The main metabolic roadblocks are trans fats (man-made fats found in crisps, biscuits, cakes, processed foods), sugar, smoking, alcohol, aging, and illnesses such as diabetes.
  • All of these factors affect the body’s ability to convert Linoleic acid into GLA and efficiently burn fat.
  • GLA has a key role in activating under-active fat in overweight people known as brown adipose tissue (BAT) to burn calories.
  • GLA is found (in the largest quantities) naturally in seed oils like Starflower oil (20-24% GLA) and Evening Primrose oil (18-20%).
  • Supplementing with either of these oils will assist the mechanism that will allow the body to get down to the business of burning excess fat.
  • Simply put, GLA has a key role in activating under-active fat burn calories.
  • Many researchers now believe that many overweight people are actually metabolically impaired when it comes to their ability to use energy from their fat stores.  Of course, the other modern factors such as a lack of exercise, a toxic environment, consumption of toxic processed foods etc., etc., just doesn’t help either!

A diet that includes supplementation with a high quality multivitamin, minerals and EFA’s (Evening Primrose Oil or Starflower Oil included) to ensure optimum nutrition is obtained daily is a great place to start for anyone seeking to embark upon a healthy lifestyle and fat loss . In my experience, Post Natal clients who commence and stick to an optimum supplementation programme especially after a period of depletion such as during Pregnancy  often experience  a marked decrease in food cravings, an improvement in general mood and mental well-being and an increase in energy, vitality and ability to rest.  And we all know just how priceless posessing those qualities in daily life are, especially for a new mom.

NB: Always seek the advice of a specialist HCP when providing nutrition and supplementation advice for a Pregnant or breastfeeding Post Natal client if you are not certified to do so yourself.

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

www.burrelleducation.com

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Fat Smashing Cauliflower?!

18 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

Ok, so I think we are all agreed that if you ever want to have a decent looking belly again especially over the age of 35-40, AND ESPECIALLY IF YOU ARE TRYING TO LOSE HORMONALLY INDUCED POST NATAL BELLY FAT, you have to ‘revise’ your eating strategy!

One of areas that a lot people get stuck on is how the hell do they get their clients to reduce their starchy carbs and still feel good? I think a new phrase needs to be coined…..‘CARB ANXIOUS’ – A CLIENT WHO GOES INTO A COLD SWEAT WHEN YOU TELL THEM THEY’VE GOT TO REDUCE THEIR STARCHY CARBS!!

In a nutshell, eat more protein, less sugar and processed foods, increase the volume of fibrous vegetable and eat more good fats – blah, blah, blah!  Just one problem, it’s our eyes!!!! We just look at our plates and it just doesn’t seem right.  Enter the humble cauliflower!!!!!! Thanks to John Beradi and the Precion Nutrition Team (www.precisionnutrition.com) and closer to home, UK fat smashers such as Paul Mort (www.bootcampking.com), and the Dukan Diet Cookbook (thanks Pippa & Kate), we now have the most brilliant solution – CAULIFLOWER MASH!!!!!!!!!  My God this works! Even my husband, a marathon running, carb-adoring, ecotomorph is fooled by this one and it’s possitively delicious too, not to mention the nutritional benefits of cauliflower being a cruciferous veggie.

My simple version goes like this:

1.  Steam 2 heads of cauliflower.

2.  When tender, I put in a bowl and add 1/4 teacup of coconut milk, Himalayan sea salt (thanks Amanda & Andrea!) and freshly ground black pepper and apply a potatoe masher until I get a consistency that looks like mashed potatoe.

3.  That’s it!!!  I then put in a Tupperware and keep in the fridge ready to replace the rice, potatoes, pasta that was previously on my plate.

AWESOME AND IT WORKS!  The eyes are fooled, the nerves are calm and the body is nourished!

For more attractive low starchy carb eating ideas my two top tips are anything by these two young men:


Both make great food look sexy!  Stick with these two guys and, guess what?  You might look even more sexy too :-)).

Remember, keep it passionate…………mediocrity is a sin!

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter

 

The No-Diet Fat Loss Ten Commandments

17 May

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

www.burrelleducation.com

Image1.       INSULIN IS ONE OF OUR MASTER HORMONES IN TERMS OF FAT LOSS  – TO PREVENT FAT BEING STORED WE NEED TO GOOD CONTROL OVER IT.  For most people this means 3 things, reduce/moderating their intake of STARCHY CARBS, CUTTING BACK ON ALCOHOL AND AVOIDING SUGAR – YOUR OVERALL DAILY INTAKE SHOULD LOOK LIKE THE PLATE ABOVE.

2.       Eat more protein especially in the morning (first meal of the day), it sets the scene for your intake for the remainder of the day ie., you will crave less carbs.

3.       Focus on avoiding C.R.A.P – Excess starchy carbs, Refined Sugar, Alcohol and Packaged/Processed Foods.

4.       Keep well hydrated – aim for 2 litres of water a day – add a little Himalayan mountain salt and  the juice of ½ a lemon to ‘supersize’. Water is VITAL TO FAT LOSS.

5.       Supplement – Omega 3 and a High Quality Multi-Vitamin & Mineral – GOOD FATS ARE VITAL TO FAT LOSS.

6.       Perform 20 mins of High Intensity  Interval Training 3-4 times per week that involves whole body movements – THIS PUSHES YOUR BODY TO BURN MORE FAT. You need to get HOT, SWEATY, OUT OF BREATH AND YOUR MUSCLES NEED TO BURN.  Intensity and brevity are king.  Forget about hours on the treadmill.  Get going, work hard, go home!

7.       Increase your general level of walking and lower level activity on the days when you are not performing HIIT.

8.       Perform some kind of stretching daily & prioritize rest/quiet time – INACTIVITY IS JUST AS VITAL AS ACTIVITY.

9.       Identify your stressors and start work to eradicate or minimize them – STRESS MAKES YOU FAT!

10.   Base your daily intake and actions on the fact that: YOU ONLY GET 1 BODY, WE ARE NOTHING WITHOUT OUR HEALTH AND VITALITY. Movement and great nutrition are your way of showing daily gratitude for the body and health you have been gifted 🙂

Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

Connect With Me on FACEBOOK and Twitter


Why Alcohol Makes You Fat :-(

24 Oct

By Jenny Burrell BSc (Hons), Founder of Burrell Education, Specialist For Pregnancy and Post Natal Fitness & Therapy, London, UK.

I know some clients don’t want to hear this…..but I think a little clarity on the science-bit will help us all make better choices……especially hormonally-compromised post natal women seeking fat loss who habitually polish off a couple of glasses of wine after they have put the baby down for the night.  Absolutely no judgement here, just presenting information ;-).

 

Alcohol has a two-fold effect negative effect on your ability to lose fat:

  1.  It’s highly calorific (second only to fat itself at 7kcal/g – fat is 9 kcal/g, both Protein and Carbohydrate roughly 4kcal/g)  and easily over-consumed and as always, any excess calories consumed are stored as fat!
  2. The simple presence of alcohol in your system have a hugely negative impact on your ability to metabolise that stored fat!

This was illustrated by a study where 8 men were given two drinks of vodka and lemonade separated by 30 minutes.  Each drink contained just under 90 calories.  Fat metabolism was measured before and after consumption of the drink.

FOR SEVERAL HOURS AFTER DRINKING THE VODKA, WHOLE BODY LIPID OXIDATION (A MEASURE OF HOW MUCH FAT YOUR BODY IS BURNING) DROPPED BY 73%!!!!!

The reason why alcohol has this dramatic effect on fat metabolism has to do with the way alcohol is handled in the body.  Rather than getting stored as fat, the main fate of alcohol is conversion into acetate and the presence of acetate in the system puts the brakes on fat loss – SIMPLE! The greater the quantity of alchohol, the greater the quantity of acetate created, the less likely fat is metabolised.

The type of fuel your body uses is dictated to some extent by availability therefore by limiting your carbohydrate intake, your body is forced to rev up its fat-burning machinery, so you become fat adapted.

In other words, your body tends to use whatever you feed it, and after a time becomes adapted to the macro nutrient intake. Unfortunately when acetate levels rise, your body burns the acetate preferentially.

So the body simply burns the acetate first, and with the rapid rise seen with alcohol intake, this basically pushes fat oxidation out of the metabolic equation.

www.burrelleducation.com – Passionate About Pregnancy & Post Natal Health & Fitness Education FOREVER! 

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