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Eating almonds reduces belly fat

Nuts are rich in source fat. The fats in nuts its absorbed very poorly. 

Why nuts are not fattening ? The fat in almonds is located inside the almond cells. Even after prolonged chewing, most of almond cells remained intact and the fat was inside the cells. Since fat is absorbed only after it is released from cells, most of fat in almonds cannot be absorbed in the upper part of your intestinal tract. This explains why the calorie count of nuts is really lower than what you read on the label.

I go ahead and snack on nuts.

• 1.5 ounces (42 grams) of whole almonds a day

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My "Training Day" Meals


I consume approx. 2500Kcal a day on my training days

  •  250g of carbs per day
  •  140g of protein per day
  •  80g fats per day

It took me approx. 4-6 weeks to become more efficient in fat burning and then additional 4-6 week to roughly find my optimal carb intake range.

If you are interested in finding out more about how I fuel myself for triathlon read bellow.

Breakfast

Why not try one of the following:

  • Poached egg on wholemeal toast

- 2 eggs, 2 toasts ( 369 Kcal-Carbs 33g-Protein 20g- Fat 13g)

  • Porridge with cinnamon and nuts

- Water or Almond milk, 50g porridge, 1 handful of mixed nuts, pinch of cinnamon ( 334 Kcal - Carbs 35g- Protein 20g - Fat 12g)

  • Whole wheat cereal biscuits with sprinkling of mixed seeds

- 3 weetabix with almond milk or Semi-skimmed milk and seeds ( 347 Kcal - Carbs 40g - Protein 15g - Fat 16g)

  • Omelette with tomato and Cottage Cheese

- 2 eggs, 100g low fat cottage cheese ( 273 Kcal - Carbs 40g - Protein 27g - Fat 16g)

  • Hard boiled eggs on seeded wholemeal toast

- 2 eggs, 2 toasts ( 432Kcal - Carbs 28g - Protein 28 g - Fat 20g)


Lunch

Why not try one of the following

  • Chicken Salad within a wholemeal wrap

- 100g chicken, 1 wholemeal wrap ( 391Kcal - Carbs 37g - Protein 39g - Fat 11g)

  • Tuna Salad and a wholemeal pitta bread

- 150g tuna chunks, 1 pitta ( 448 Kcal - Carbs 58g - Protein 20g - Fat 13g)

  • Feta Cheese and Cottage cheese Salad with Light Balsamic Vinegar

- 100g low gat cottage cheese, 50g feta cheese ( 229 Kcal - Carbs 11g - Protein 23g - Fat 8g)

  • Chicken or Ham Wholemeal Sandwich

- 100g chicken, 2 slice of bread ( 410 Kcal - Carbs 56g - Protein 37g - Fat 3g)


Evening Meal

Why not try one of the following:

  • Sirlion Steak with Mushrooms and Sweet Potato

- 200g Steak, 140g Sweet Potato ( 440 Kcal - Carbs 39g - Protein 57g - Fat 12g)

  • Seasoned Chicken with Mediterranean Vegetables

- 140g Chicken, 200g Vegetable and 50g cous cous ( 474 Kcal - Carbs 35g - Protein 45g - Fat 15g)

  • Chicken and Prawn Paella

- 100g chicken, 3 green prawns 1/2 cup basmati rice (453 Kcal - Carbs 42g - Protein 25g - Fat 5g)

  • Chicken and Peanuts Stir Fry

- 100g chicken, 160g stir fry veg, 100g rice noodles, handful peanuts ( 486Kcal - Carbs 42g - Protein 40g - Fat 17g)

  • Salmon Steak with Mixed Vegetable and Potatoes

- 100g salmon, 160g veg, 1 medium sweet potato ( 452Kcal - Carbs 32g - Protein 35g - Fat 15g)


Snacks

Why not try one of the following mid-morning, mid-afternoon snacks

  • Large Handful of Mixed Nuts, Raisins and Sultanas

- 40g ( 209 Kcal - Carbs 40g - Protein 8g - Fat 13g

  • Cottage Cheese on Crisp Bread Crackers

- 100g Cottage Cheese, 2 crackers ( 162 Kcal -  Carbs 30g - Protein 16g - Fat 2g)

  • Reduced Fat Peanut Butter on 2 Multigrain Crisp Breads

- 3 tbs peanut butter ( 241 Kcal - Carbs 18g - Protein 29g - Protein 8g - Fat 13g)

 

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Nutrition Fundamentals

The chart shows recommended carbohydrate, fat and protein intake as a proportion of daily energy requirements for an athlete to support health and training demands.

The amount of each macronutriet can be manipulated to reflect activity type, intensity and volume. For example, a triathlete training for an Ironman may require a larger proportion of carbohydrates to support training demands than if he/she were training for a sprint distance triathlon.

Food can be divided into four basic groups:

  • Carbohydrates - are the fuel for your muscles. They provide the energy for your muscle to work
  • Proteins - build and repair muscle whenever they have been stresses during exercise.
  • Fats - are energy stores for your body and help the correct functioning of the cells and maintaining your body's temperature
  • Liquids - maintain the right body fluid concentration and expel toxins.

Nutrition in sports is as important as the exercise. Again, your body, as a car, needs the right fuel to perform at its best!

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My daily 5 meals plan

Nutritions plays an important part in being active, wherever you're novice taking your first steps on the sport, or an Olympic or Paralympic athlete bidding for gold. The meals have been broken down into Breakfast, Lunch, Evening meals and snacks, each of which will help to achieve - whatever your goals.

Here is my meal plan included 2 training sessions

6.30am swimming session

  • 8am Breakfast - 2 scrambled eggs with 80g smoked salmon ( 22g protein)
  • 11am Snack - Jersey Pocket Organic Energy Bar ( 37g carbs, 7g protein)
  • 1pm lunch - Coronation Chicken Sandwich with Salad ( 46g carbs, 23g protein)
  • 3pm Snack - Spinach Gnochi withcottage cheese and brocolli ( 28g carbs, 10g protein)

5pm - bike ride or running session

  • 7pm post-workout protein shake made with banana and almond milk ( 25g protein, 25g carbs)
  • 8pm Dinner - White fish and brocolli ( 23g protein)

Give your body the nutrients it needs to train hard, stay strong and be healthy, by staying hydrated and following balanced diet

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Sweet muesli pancakes

Sweet muesli pancakes that are soft on the inside with the crunch of toasted muesli on the outside. With no refined sugar, healthy low carb Bio muesli from AdamsFitnessFood.com

This recipe combines filling oat-rich muesli with satisfying eggs, vitamin C-rich fruit and almond unsweetened milk, which is low in fat but rich in calcium.

Ingredients:

  • 1 cup Bio Musli
  • 1 cup greek low fat yogurt
  • 1 whole egg
  • 1 tbs honey
  • 1 tbs ground flaxseed
  • 1 mashed banana
  • 1 tbs coconut virgin oil
  • pinch of salt

Instruction:

  1. The evening before, mix the muesli and yogurt together in a large mixing bowl. Covered and refrigerate overnight.
  2. In the morning, add eggs, honey,  and mashed banana to the muesli and yogurt and mix together.
  3. Add the  dry ingredients to the wet ingredients and mix together.
  4. Melt 1 tbs of coconut virgin oil in a large pan and ladle to oat batter into the pan.
  5. Cook for 2-3 minutes until its golden and brown and then flip to the other side and cook for another 2 minutes.
  6. Serve warm and hope you enjoy :)

Nutrition plays an important part being active, whetever you are a novice taking your first steps in the sport, or an Olympic or Paralympic athlete bidding for gold.

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Pepermmint tea benefits

Peppermint could improve exercise performance.
Peppermint is an effective way to boots athletic performance, your breathing during a workout and improve your blood pressure and heart rate. Peppermint can help improve digestion problems and is delicious and refreshing way to boots your overall health. 
Sometimes, simple things can have a big impact on our training. 
‪#‎triathlete‬ ‪#‎triathlon‬ ‪#‎healthy‬ ‪#‎food‬ ‪#‎eatclean‬ ‪#‎nutrition‬ ‪#‎diet‬ ‪#‎getfit‬‪#‎instahealth‬ ‪#‎healthychoices‬ ‪#‎fitness‬ ‪#‎fit‬

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Tofu and Rice Noodles soup

Triathletes need to ensure they eat adequate protein throughout the day and as a post training snack to optimise recovery and adaptation to exercise. 
Here is some helpful meal idea; 
Chicken and rice noodles soup/ 21g protein
Protein per day:
Triathlon distance:
Sprint 1.2-1.5g/kg BW/day
Olympic 1.3-1.6g/kg BW/day
Ultra/Ironman 1.4-1.7g/kg BW/day
The richest protein foods are from animal sources such as meat and dairy. If triathlete is vegetarian, vegan, they should aim to eat a wide range of pulse, beans, grains and nuts. 
I eat 5-7 portion of protein a day (20g of protein each meal)
Coacheshub.britishtriathlon.org ✌🏼️
‪#‎recovery‬ ‪#‎triathlon‬ ‪#‎triathlete‬ ‪#‎triathlontraining‬ ‪#‎nutrition‬ ‪#‎protein‬‪#‎swimbikerun‬ ‪#‎swimming‬ ‪#‎cycling‬ ‪#‎running‬ ‪#‎delicious‬ ‪#‎food‬ ‪#‎foodporn‬‪#‎foodpics‬ ‪#‎eatclean‬ ‪#‎hungry‬ ‪#‎tasty‬ ‪#‎lunch‬ ‪#‎getfit‬ ‪#‎active‬

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High Carb and Protein sandwich

Every race is a similar feeling for me now. I always look forward to tackling a new course and challenge, I get mild nerves, but good nerves, I prepare my kit the night before and I am having my Coronation chicken sandwich 6 hours before my running race today.

If optimal carbohydrates is ingested 3-4 hours before exercise, there is no need to ingest further carbohydrates 30-60 minutes prior to event.

What type of carbohydrate ?

Low- Med Gl foods such as : 

  • brown rice
  • wholemeal pasta
  • wholemeal pita bread

How much carbohydrate ?

Carbohydrate loading 1-3 days prior to event:  8-10g/kg Body Weight BW/ day

                                     3-4 hours pre event: 1-2g/kg BW

Athletes need to follow a healthy balanced diet, and individual requirments must be consider 

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healthy chocolate treat

A simple, healthy chocolate treat. 
I'm not a chocoholic but I came across this Seed and Bean dark sea salt chocolate and it's really beautiful chocolate. The texture is pleasure in itself and its clean and rich chocolate.
Benefits of chocolate that helps widen blood vessels and improve blood flow. 
I made those low carbs, sugar free, high protein ( I used Nuzest protein www.nuzest.eu per 100 g:148kj, 1.9g fat, 2g carbs, 82g protein) truffles for my pre workout snack when I feeling bit low and slow.
What joy of a small bar of dark chocolate reaps better results ✌🏼️🏊🏼🚵🏼🏃🏼 
#getfit #tasty #triathlete #triathlon #swimming#cycling #running #yummy #desserts #food#chocolate #delicious #sweet #eatclean #healthy#run #workout #runhappy #fitness #foodporn

 

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Gluten free gnocchi with Parmesan, avocado and broccoli

Gluten free gnocchi with Parmesan, avocado and broccoli
I always make sure that any meal I take during the day based around carbohydrates. 
During training you put your muscles under stress in order to grow them and make them stronger. at the same time by supplying them with the right amount of carbohydrates, you will teach them to store more glycogen. 
Did you know broccoli contains as much calcium as a glass milk ? 😊✌🏼‪#‎triathlon‬ ‪#‎triathlete‬ ‪#‎swimbikerun‬ ‪#‎swimming‬ ‪#‎cycling‬ ‪#‎running‬ ‪#‎nutrition‬

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It's not rocket science diet

I have learned about healthy food basics and the proper balance of nutrients I need each day. My body doesn't require rafined sugars, prcessed foods, sodas or artificial sweeteners. 

Here I will show you what and how much I do eat for Triathlon races and healthy life style.

This isn't diet, it's a plan that I have learned how to eat healthy for the duration of Triathlon and for the rest of my life. My elite nutrition focuses on eating 5 meals a day, none too large or too small. All the meals contain roughly the same number of calories. This frequent eating is optimal for my metabolism and provides stamina for my intense workout.

Each meal listed is around 40% protein, 40% carbs and 20% fat. It's important to balance protein, carbs, and fats to promote optimal blood sugar control. The recommended foods have a low glycemic index, which has less impact on blood sugar. High glycemic foods, such as white bread and candy, cause rapid rise and subsequent rapid drop in blood sugar, draining my energy. Low glycemic foods provide me with steady energy throughout the day and optimal fuel for my workout.

I eat every few hours.

Meal 1: breakfast time                                                                                                                                   Meal 2: mid morning snack                                                                                                                             Meal 3: lunch time                                                                                                                                               Meal 4: afternoon snack                                                                                                                                   Meal 5: dinner

Timing my meals is important because eat something every few hours is keeping my metabolism burning steadily.

 I eat a very small meal about one hour before exercising is ideal for me. I drink 8-10 glasses of water per day. Not only to keep it me hydrated, it ease my hunger. One of the primary causes of hunger pangs is dehydration.

I go low carb. Because I have more than enough energy from the essential fats and proteins in my program. I cook with coconut oil or butter because these fats are more recognisable to the my body and less likely to be stored as fat and more likely to be used as a fuel source. I eat unrefined foods such as fruit, vegetables, unprocessed meat, cous cous, quinoa. Means this food has not gone through an extensive change from it's natural state. I eat essential fatty acids, for example, olive oil, avocado, meat, nuts and fish oil. I eat protein as meat, fish and eggs. Proteins lead to me generally feeling fuller for longer and hence resisting the temptation snack. I eat vegetable with every meal is the best way to get more nutrients in my body. Good options include spinach, kale, brocolli, beetroot to name a few. I eat two portions of fruit  a day because fruits are high in sugars so I don't want to go overboard. I like grapefruit or berries which are high in antioxidants. I don't drink alcohol or fizzy drinks.

So what I eat ?

Breakfast - 2 scrambled eggs with a knob of coconut butter, 50g smoked salmon and cup of spinch

Mid snack -  5 brazil nuts

Lunch - chicken 100g, salad, made with spinach, brocoli, and any other veg I can,  olive oil. Serve with 60g of quiona.

Afternoon snack - tablespoon of hummus and 2 oatcakes

Dinner - griddled salmon with steamed kale and green beans. Served with one jacket potato.


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