Raisins Vs Energy Bars

An article published recently in the Journal of The International Society of Sports Nutrition examined the effects of carbohydrate supplements on 5K running time trial. But instead of just comparing man-made supplements against each other, this randomised, controlled trial used 3 trials comparing the effects of a man made supplement against raisins and water.

When the groups used raisins or manufactured carb supplements, they finished about a minute faster than when they used water only. The researchers also found that raisins and sports chews promoted higher carbohydrate oxidation than water.

So what’s in a raisin?
By weight, raisins consist of about 67%-72% fructose and glucose (sugars), 3.5% dietary fibre and 3% protein. Although high in certain antioxidants, raisins have less vitamin C than fresh grapes. Raisins contain no cholesterol and are low in sodium (salt).

Raisins, along with most other dried fruits, also have the added benefit of being strongly alkalising in the body, and so can be used to balance the acidifying effects of a diet rich in meat or dairy products.

Need another reason to eat them? Data presented earlier this year suggest that, among individuals with mild increases in blood pressure, the routine consumption of raisins (three times a day) may significantly lower blood pressure.

Mal Kelly's 3 T's for weight management

This may well be my most unpopular post ever. Because the modern lifestyle is full of distraction, instant fixes and excess, the 3 T's are things that many won't want to hear.

Thought.

If you want to get results, you have to think about it. You have to decide exactly what results you are looking for. You have to Think about what those results will mean to you. Picture it. How much happier & healthier you will be. Think about what it will take to get there. Think about changes that will have to be made. Think about your energy balance; calories in must be less than calories burned. I suggest making many little changes, rather than making a single huge change. Little goals are easier to stick to, and achieve. Think about things that have gotten in the way before. Are those same things still likely to be an issue? If so, Think about ways to overcome them. If you can't see a solution, ask someone who has faced similar challenges, and succeeded. 

Time.

Don't expect miracles overnight. It will take time. We have to put in the time to get lasting results. Too busy? Don't have the time? Sorry, but that's bullsh*t, and this is a bullsh*t free zone. Everyone can find 3 slots of 10 minutes each and every day to be active. No if's. No but's. No might's. No maybe's. We should be asleep for 8 hours a day. That leaves us with 960 minutes. We can all find 3x10. 

Temperance.

Probably the biggest challenge for most of us, is knowing when we've had enough. Learn to say no. Have a look at my healthy eating tips. Learn to cook a little less food, but fill it with flavour. Indulge a little less. But enjoy it more. Because it's guilt free when it's a rare indulgence, it tastes so much better.

Why breakfast? Because it's magic for weight management

I meet a surprising number of people who say they can't eat breakfast. Most often, these people are finding it difficult to control their weight, and frequently end up snacking on junk foods (chocolate, crisps etc.) as they can't make it 'till lunchtime without eating something.

Stop & think!

What is breakfast? The meal we eat in the morning? Nope. It's the meal we use to tell our body to stop fasting. While fasting, our metabolic rate (the rate we burn calories) slows right down. It stays low until we give it a kick start  by eating something. This is why breakfast is so important. 

Thats the why, but what should we eat after waking? Ideally some form of food that isn't loaded with refined grains and sugars (this rules out most breakfast cereals,  though anything is better than nothing at all). Any food containing whole grains is a good start. Brown soda bread, lightly toasted with some form of topping (smooth peanut butter and strawberry jam is surprisingly filling, and provides loads of energy).

 Porridge is a personal favorite, though i know some people whose for whom the word porridge brings forth a mental image of a kind of grey slop (Brendan, this post is for you). I've had it like that once, and eating it was an ordeal which almost put me off breakfast for life!

Tip 1 - Make it with milk, not water

With a little bit of imagination, it's possible to turn a potentially bland and boring fast breaker into a tasty treat. Even better, the mix of long, medium and short term energy sources in the exciting version will keep energy levels up for hours.

Tip 2 - Add fresh blueberries, mixed seeds and honey, then sprinkle on some coconut flakes.

This hot start to the day is especially welcome on these chilly winter mornings, and only takes about 5 minutes to make. Even better, its a nutritional powerhouse, with lots of antioxidants and healthy fats, as well as useful amounts of proteins. To keep things interesting, vary the fruit or berries used according to your own tastes and what fruits are available. Lactose intolerant? Use rice milk or soy milk instead of dairy. Goat's milk is another alternative which, despite containing lactose, doesn't contain the alpha S1 casein protein which can trigger many allergies. Worried about the effect of the honey on your blood sugar levels? Add in 1/2 teaspoon or more of cinnamon. This helps stabilise insulin response in those with type 2 (diet controlled) diabetes.

What's your favorite way of breaking fast? If you rarely eat breakfast, why not? Let me know what's holding you back, and I'll try to help you break those barriers.