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Nap queen all weekend . Back to the gym and it felt great lifting some weight again (I missed a barbell so much!) Working on getting my strength back up for the next 8 weeks so recovery has to be on point! That’s why sleep is the most important thing we can do for our bodies above anything else, even nutrition! It is when we recover and allows us to function optimally. It’s also when we produce growth hormone (gains) and it aides in our sex steroid production and if you don’t have quality sleep it can increase your appetite! Get those zzzzz’s!!! . #sleep #gym #nitrition #habits #dreamland #snoozefest #sleep #recovery #growth #gains #strength

. Eating is an area that everyone can claim to be an expert on - we do it everyday! There is so much mixed information these days, people have never been more confused about what they should be eating and although many people out there spreading dietary #advice have good intentions, alot of the advice isn’t backed by scientific evidence and there is no education to take away for life. . All the nutrition advice I give is based on facts, not fads and my aim is to give my clien...ts the knowledge to move forward and make their own decisions how best to fuel themselves to feel and function optimally. . There is no black and white with #nutrition but helping you #learn how to shape your diet so it is sustainable for you while building body positivity and improving wellbeing is my goal! . #coaching #confidence #empower #health #evidencebased #bodypositivity #welbeing #food #nutritioncoach See more

Fruit If I eat fruit I will lose weight Or If I eat fruit I will gain weight - it’s high in sugar ... Let’s resolve the confusion on whether or not to include it day to day. Eating fruit everyday is a recommended guideline and is beneficial to meet dietary needs- It’s loaded with vitamins, fibre, antioxidants and water. Fruit is, however, just another carbohydrate and has calories just like other foods. The combination of sugar and fibre from fruit is more likely to satisfy hunger than a chocolate bar that has less fibre and also will have you feeling fuller for longer. De novo lipogenesis (DNL) is a process that occurs in the body when we overfeed on simple carbs. It is the conversion of carbs to fatty acids, but for this to happen you would have to consume an excessive amount of fruit or things like fruit juices which makes this more doable to over-consume. So treat fruit like you do any other carb, it still has calories just don’t overdo it! It’s not a ‘free’ food and shouldn’t be banned either! . #healthyfood #healthydiet #healthyfoodlover #nutrition #goodnutrition #nutritionists #healthyfoodtips #eatforhealth #nutritioncoach #foodielife #favouritefruit #healthiswealth See more

Does routine matter? . In relation to health and nutrition YES routine matters!! Erratic/chaotic eating patterns are bad for your health. . Meal timings for health and weight loss matter depending on some specifics. Meal frequency however does not - Eating little and often is not necessarily the best as we have all heard (for fat loss) ... . If the goal is fat loss only, in a study 3 vs 6 meals, the increase in meal frequency did not promote greater fat loss (Cameron St al. 2010). . So does meal frequency EVER matter? If muscle gain / maintenance is your goal meal frequency matters to keep leucine threshold high and a positive nitrogen balance. . Another study where meal frequency matters - For type 2 diabetes (Kahleova et al 2014) the study 2 vs 6 meals showed 2 meals per day reduced waist circumference, improved oral glucose sensitivity and greater thermogenic response to larger meals. . Meal timing is mainly down to preference. If eating a large meal late at night helps you stay on track and promotes fat loss that’s what’s important, also if you are not a breakfast person that’s ok too, being consistent with meal times impacts better health (lower LDL- bad cholesterol, greater thermogenesis) . Different goals have different requirements but remember our bodies love consistency - structure your meals at regular times each day and your body will thank you! #nutrition #mealtiming #mealfrequency #fatloss #consistency #wheytogrow #patterns #foodpatterns #structure #healthyliving #healthylifestyle #howtoeat See more