F.A.Q. Frequently Asked Questions

With so many sources of information out there, many trying to sell you something, it can be difficult to determine what's genuine and what's triumph of marketing over facts.

 In this section, I'll be addressing some of the most common questions I've been asked over my years in health and fitness. If there is something you'd like to see covered, please let me know in the comments & if I'm unsure, I'll check the scientific literature and figure out the facts on it. These questions are not in any particular order.

1. I've heard that diet pill 'x' can make fat disappear, is this true?

This is a question i hear again and again, & while the name sometimes changes, the answer rarely does. As a general rule, the answer is No.  Sometimes, the answer is yes but with a cost to the users health. Some have been shown to be slightly effective, but in the process cause the same amount of liver damage as 30 years of severe alcohol abuse. Heroin or amphetamines will help you lose weight, but that doesn't make taking them a good bloody idea. If it sounds too good to be true, it probably is. Be aware that the whole area of supplements is completely unregulated, and weight loss is a multi-billion dollar industry.

2. I want to bulk up, do i need to take a protein/creatine shake?

The answer depends mainly on 3 factors; training, lifestyle and nutrition. No amount of protein shakes will help you gain muscle mass without following a well designed, long term training plan. It takes about 2,700 calories for the body to create 0.5Kg of muscle, and thats on top of the regular nutritional requirements. It can be difficult (but not impossible) to eat often and regularly enough to obtain this amount of nutrients and energy from food, depending on the daily grind. It takes considerable planning and preparation to be able to achieve significant muscle gain without resorting to some form of sports supplement, but it is possible.

3. Should I be drinking a sports drink to give me energy for my training?

This depends on what your goal is. If you're trying to lose weight, then I would say absolutely not. There is no point in going to the gym and burning 300 calories, if your sports drink contains 450. Drink water instead. If you're training for a marathon or triathlon, by all means grab a sports drink,  or better yet, make your own.

4. I'm trying to lose weight, should I spend longer than 30 minutes doing cardio?

That depends on how you're spending that 30 mins. If you're spending that 30 mins at the same pace all the time, thats not the best use of your time, and you're more likely to bored to death after a few weeks than you are to see any major results. On the other hand, if that 30 minutes is broken down into short bursts of high intensity followed by short periods of low intensity, this is a much more effective use of your time, and much faster way to get results.

Cheap, quick & tasty lunch idea

One of the most common barriers people seem to have to healthy eating is that 'it's too expensive'. I disagree. Take my lunch today, a delicious and healthy veg stirfry with couscous. It takes about 15 minutes including prep time.

• Step 1

Go to aldi, and pick up a head of cabbage (59c), a pack of fresh tomatoes (59c), courgettes (€1.29) a punnet of mushrooms (59c), a can of red kidney beans (25c), a pack of cous cous -  I went for the thai curry style(99c).
If you don't already have some, get some sunflower oil and soy sauce.

• Step 2

Drain the kidney beans and rinse well. Prep the veg by rinsing the cabbage and tomatoes. Take the outermost 3-4 leaves and chop into short strips. Wipe 1/2 of the shrooms with a clean damp cloth, then chop into bitesize chunks. Chop a courgette into small pieces. Chop 3 tomatoes into quarters.

• Step 3

Place 1 sachet of cous cous in a saucepan and cook according to the instructions. Heat some oil in a wok and stirfry the cabbage for 1-2 minutes on a medium-high heat. Add in the mushrooms, courgettes & beans,  and about a tablespoon or so of soy sauce; fry for 2 mins then add the tomatoes. Stirfry for another minute.

• Step 4

Remove and serve with the couscous. This will make 2 medium lunches. Total cost about  €4.30, and you've only used half of the ingredients.

Enjoy.

Update:
To improve the amino acid (protein) content, use a mix of beans , chickpeas and/or lentils. Add a rich yellow colour and improve the cancer fighting properties of this meal by adding a teaspoon of turmeric per person. Add black pepper to enhance the flavour, and improve protein digestion.

Recovery smoothie

Intense training can be quite hard on the body, so to aid recovery I recommend having a smoothie something like this.. 

Blueberries, raspberries, red grapes, diced ginger, banana & whey powder

Ingredients:

Blueberries & strawberries

Sunflower, sesame & pumpkin seeds

1 Banana

1 Handful of sweet leaf spinach

1inch cubed of fresh ginger

sprinkle of oatmeal

1/2 teaspoon each of cinnamon and kelp powder.

30grams of vanilla whey protein

2 glasses of water 

Toss everything into a blender & blend until rich & smooth.  The final taste is mainly of cinnamon and ginger, with a hint of sweetness from the berries. Mmm yummy.

Besides ticking all the right boxes in terms of the macro and micronutrients, many of these ingredients contain high levels of antioxidants or other beneficial phytonutrients. The berries support your immune system, as well as aiding nerve recovery. The seeds contain lots of protein and essential fats and vitamins. Cinnamon helps regulate blood sugar. The ginger reduces muscle soreness.  the kelp powder is high in vitamin B12 and Iodine. Spinach is rich in Iron & Calcium, both essential for muscle growth and repair. The oatmeal helps reduce cholesterol. All in all a nutritional powerhouse!

Mal Kelly's Top 7 quick n dirty healthy eating tips

It can be difficult to establish good habits when it comes to eating wholesome food, especially in todays fast paced world, where many people feel they don't have the time to prepare healthy meals. Does this sound like you? If so, try some of these hints and let me know which ones work for you...

1. Read the packet

Recent research has revealed that people who read the nutritional info on the back of the packet are more successful at managing their weight, even if they don't really understand it!

I have 2 other rules when it comes to prepackaged food, and they both involve reading the ingredients list.

• If I need a chemistry book to decode the ingredients list, that product is not going into my stomach.
• If I can't list most of the ingredients in one breath, it's probably best left on the shelf.

I should point out that the only things worth reading on a packet are the ingredients list and the nutritional info. These are usually on the back or side panels of the box. Ignore everything else written on the pack as the rest is usually marketing half truths designed to separate you from your hard earned cash. Also, it will never, ever look as good when cooked as it did on the packaging.

For more nutrition info, and what the technical terms in the ingredients list mean in plain english check back soon for a post dedicated to this topic

2. Eat more protein and fiber

So now that you're building the habit of reading the info, always check the protein and fiber content of what you're about to eat. Foods with a lot of fiber or protein are a lot more filling than those loaded with sugar or fat. Plus they are much better for you. I call that a win-win!

3. Portion control

If you supersize your meal, you will supersize your waist, its that simple. In your main meal, avoid having more than a fist sized portion of 'bulk' foods. Bulk foods include potatoes, rice and pasta. If you find it's not filling enough, try substituting in whole grain rice or pasta instead of the regular versions. 

4. Taste the rainbow

Look at the wide variety of colour next time you're in the supermarket. Aim to eat a portion* of fresh unpackaged fruit or veg from each of the colour groups every day. Red, orange, yellow, green and blue. Just one of each and thats your five-a-day covered. Don't like fruit? Really? You've tried every kind? 

5. Variety is crucial.

If you eat the same thing everyday, it gets very boring, and you'll eventually grow so sick of that food you'll never want to see it again. The best way to make a 'boring' dish more exciting is to always have a variety of colours, shapes and textures on the plate. Experiment with new ingredients to keep things interesting. Herbs and seasonings are essential for adding favour and excitement. 

6. Slow down.

About 20 mins after eating begins, our brains get a signal from the stomach saying 'I'm full' . So enjoy your food. Chew your food well, and take a breath between mouthfuls. Getting air to the taste buds helps us to experience the full flavour of what we are eating. Never, ever eat in front of the T.V.

7. Drink more water

We're made up of about 80% water, and even 1% dehydration hinders both physical and mental performance. Fill a bottle every morning and keep it within arms reach. Take sips regularly throughout the day. More in this post.

* A portion of most fresh fruits is one small cup. For seeds & nuts it's a handful