The Naked Warrior
NUTRITIONAL INFO (per single serve) Carbs: 9.6g Protein: 4.9g Fat: 5.8g
INGREDIENTS (serves 20)
How to make:-
NUTRITIONAL INFO per serve Carbs: 14.9g Protein: 37.2g Fat: 28.8g
INGREDIENTS (serves 1)
How to make:-
NUTRITIONAL INFO per single serve Carbs: 22.2g Protein: 13.6g Fat:6.7g
INGREDIENTS:
How to make:-
NUTRITIONAL INFO per single serve Carbs: 9.7g Protein:45g Fat:14g
INGREDIENTS:
How to make:-
When following a weight loss program, most people find that resisting sweet temptations is one of the most difficult things to adjust to and often opt for ‘diet’ products as a low calorie option to satisfy the sweet craving as well as stay on track with their progress.
So how can something that tastes so sweet be so low in energy? Well the reason is that it is artificially sweetened.
Artificial sweeteners are designed to be sugar substitutes as a low calorie alternative to sugar. The marketing line being that if you eat less energy these products are less ‘fattening’. Sugar substitutes are found in diet sodas, yoghurt, sugar free lollies, gum and sweeteners. The additives they contain mimic the flavour of sugar but with virtually no useful energy and as they are many times sweeter than table sugar, smaller amounts are needed to create the same level of sweetness.
There are five main sugar substitutes that are approved for consumer use: saccharin, neotame, acesulfame potassium, aspartame, and sucralose. Of the five, sucralose and aspartame are the most controversial due to their associated health risks.
Sucralose – This relatively new additive is marketed under the name Splenda®. Sucralose is basically denatured sucrose (table sugar). Its preparation involves chlorinating sucrose, chemically changing the structure of the molecules.
Aspartame – This additive is sold under the names Equal® or NutraSweet® and is present in many food and beverages marketed as low fat or low sugar and is reported as having many associated health risks.
So if you are trying to lose weight and want to avoid the health risks associated with artificial sweeteners then what options do you have? Thankfully there are now more natural sweeteners available on the market that are easily accessible from either your local supermarket or health food store.
Stevia – Stevia is derived from a herb in the chrysanthemum family which grows wild as a small shrub in parts of Paraguay and Brazil. Steviol glycosides are the compounds in its leaves, that account for its incredible sweetness and whilst sweeter than cane sugar does not affect blood sugar levels so is an ideal choice for someone who is trying to watch their weight.
Natvia – Natvia is a natural sweetener made from Reb A stevia, and Erythritol. Reb A is the purest and sweetest parts of the stevia plant, and erythritol naturally occurs as nectar in fruits, such as melons and grapes. Natvia is 100% fructose free, has 95% fewer calories than sugar, contains no aspartame, or saccharin and it’s great for baking and cooking.
Xylitol – Known as a sugar alcohol or polyol, it is a natural carbohydrate found in fibrous fruit and vegetables. Produced in the body during normal metabolism, it is commercially extracted from birch tree bark or corn cobs and can be used to sweeten tea and coffee or used in baking.
Coconut Sugar – Is drawn from the sap of the coconut palm tree buds and is similar in taste and colour to brown sugar, with a slight caramel flavour.. Coconut sugar has a lower glycemic index rating (35) thus helping to stabilize glucose levels. As it is loaded with minerals, such as potassium, magnesium, zinc, iron, and B vitamins it provides more than just sweetness. Coconut sugar can be used as a substitute for white sugar in baking or dessert recipes or anything else you’d use sugar for!
Agave Nectar – Agave nectar is produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spikey plants that resemble cactus or yuccas. With a taste and texture similar to honey Agave syrup is increasing in popularity as a healthy sweet alternative.
The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the unpleasant “sugar rush” and unhealthful blood sugar spike caused by many other sugars.
As with everything in life, the key is moderation. You are able to still enjoy sweet foods as an occasional treat and as long as you exercise caution with your portion size then you can be confident to stay on track with your health and fitness goals.
Other top tips include:-
Making changes to your health, fitness or body shape can be a challenging task especially when you don’t know what to do. There is so much information available and it can be pretty confusing for anyone who’s looking for help. Getting the right help may require investing in a fitness professional and the support from a Personal Trainer could ultimately be the difference between achieving your goals or not.
The fitness industry has become very popular over recent years which has resulted in a rapid increase of fitness professionals. With so many to choose from and so much information just figuring out where to start can be a challenge. Even though there are more Personal Trainers than ever before, the question is, can they actually help you?
So, what makes one Personal Trainer stand out from the other? Here are some things that you should look for in your Personal Trainer.
Your Trainer understands that it’s about you and not them
People differ in many ways, they have different personalities, goals, values, likes and dislikes and not all people are motivated the same way. Look for a Trainer who listens and understands that it’s about you and your goals and not about them and their ego. Your Trainer should be providing you with a tailored plan which is specific to your body type, your goals and one that will benefit you long term and not put you off in the short term.
Your Trainer cares about your goals and understands your emotions
Often setting goals can expose negative feelings or thoughts about oneself which can be extremely hard to do and finding someone who makes you feel comfortable enough to expose such things can be even harder.
A Personal Trainer should be excited to help you and genuinely care about your progress no matter what your goal is by providing you with the knowledge, support, accountability, tools and action steps required to achieve your success. As your emotions can heavily dictate your results look for a Trainer that helps you to better understand your own. Emotions often become barriers so identifying and understanding why you act or feel a certain way can help you to overcome any challenges you might be facing.
Sometimes achieving a goal may be a long journey with many ups and downs, some people will have better days than others so look for a Trainer who takes the time to understand your emotions and they should know when to challenge you or hold back if needed. Maybe that extra set today isn’t as important as a conversation to ask if things are ok.
Your Trainer keeps you accountable
More often than not someone will seek the help of a Personal Trainer because they need somebody to keep them accountable. Look for a trainer that keeps you accountable to your goals by keeping you accountable to the things that you said you would do. If your Trainer sits back and watches you sabotage your progress without asking the hard questions or doesn’t challenge you when it’s needed, then what are you paying them for? Accountability isn’t about making you feel bad about yourself or guilty about any so called bad habits, it’s about helping you to face and overcome challenges that might be holding you back so you can move forward.
Your Trainer cares about your safety
Safety should always be paramount so look for a Trainer that pays close attention to yours.. Ensure your Trainer pays close attention to you and your technique. If they are paying attention, then they are engaged in the session and if they are engaged then they are showing that they care. Getting injured is only going to set you back, so make sure your technique is a focus.
Your Trainer focuses on your nutrition, not just exercise
Look for a Trainer who understands and also helps you to understand that when it comes to results, more often than not nutrition will play a far more important role than exercise will. Education should be a focus and your Trainer should be helping you to improve your eating habits by providing you with the knowledge and tools to do so. Make sure your nutrition requirements are specific to you and your goals. Your Trainer should be educating you so you can adapt your requirements to your lifestyle and learn how to overcome conflicting habits.
Your Trainer empowers you to take control of your life
Empowerment comes from knowledge and self-belief so you want someone who educates you and encourages you to believe in yourself. Look for a Trainer who educates you so you can do all of the right things when you’re away from them. The time you spend away from your Trainer will have a far greater effect on your results compared to the time you actually spend with them so understanding what to do when you’re on your own is crucial. Nutrition, exercise, alcohol and your circle of influence are just a few of the things that can affect your results so you want to know how to make the best food choices, understand food labels, know how much you should be eating and training, know what to do if you slip up and have a bad meal or day and learn how to say no to destructive habits that might be holding you back.
Your Trainer contacts you outside of your training sessions
Often the weekend is when people fall off the wagon but it also happens during the week. People generally have good intentions and will try to implement good eating and exercise habits but it’s our emotions, poor habits and even our circle of influence that can impact our results in a negative way. Stress for example is a major barrier for many people and might be the reason for emotional eating. The contact from your Trainer outside of your sessions could be that little bit of extra motivation you need when the stress and temptation is at its peak. So, whether it’s to ask if you need any help or some positive words to keep you on track, knowing you’ve got the support from your Trainer can make all the difference.
If you would like to know more about how I work with Clients on a one to one basis through my range of personal training programs then just reach out with your questions by dropping me an email cj@thenakedwarrior.co.uk or https://thenakedwarrior.co.uk/contact/