Question: Is it true that if you roast nuts you lose protein content and if so should I stick to natural or dry roasted almonds? (the dry roasted taste better)
No the protein is the same in raw and roasted nuts, both types of almonds provide approximately 21 grams of protein per 100 grams of almonds. The issue is more associated with the possible chemicals produced when roasting. My tip is to enjoy majority raw and a variety of fresh nuts and seeds.
Question: I've heard a spoonful if honey is good to have if you need a boost of energy before a workout - what do you think?
Honey is a carbohydrate and carbohydrates provide energy so in short yes honey will provide a boost of energy before training.
Question: I have a fight coming up in April, what meal is best to eat pre-fight & how far in advance?
Op for a high to medium GI carbohydrate based meal and aim to eat 3 hours before. You can sip on carbohydrate sports drink in the 3 hours leading into the fight. Don’t try anything new and practice eating your pre-fight meal on a training day to ensure you don’t have any digestive issues.
Question: I'm training for a marathon. I would love some nutrition tips for during the race, like what to take i.e. gels and are they good/bad? Any other advice would be an enormous help.
Sports nutrition really is a science and carbohydrate supplementation during endurance events is a must. Gels, sports drinks and carbohydrate bars are all designed to provide the body with readily available carbohydrates. You defiantly need to start training with gels; you must take them with water and aim to consume a minimum of 1 gel every 45min. Everybody is different, some people cant tolerate gels so they will opt for sports drinks or solid food. You should start practicing with all carbohydrate options and see what works best for you. Good luck!
Question: Quest protein bars? Good or bad? Paul and I disagreeing, I'm happy to stick to slim secrets whenever I need something sweet.)
Out of all of the protein bars on the market I have to admit I do like the Quest protein bars. Quest bars contain very few yet quality ingredients. High protein, high fibre and low available carbohydrates they are great afternoon fillers. As with all protein bars they are a processed food and should be consumed in moderation in conjunction with a balanced wholefood diet.
Question: How does menopause and insomnia impact on weight loss?
Hormones play a massive role in weight management and sleep impacts hormones. There are so many variables with menopause and weight loss for example the age and level of physical activity of menopausal women will play a big role on weight loss.
A full nights sleep will regulate your hunger hormones. What are hunger hormones? There are 2 main hormones of importance:
LEPTIN is the hormone that is excreted by your fat cells. Leptin regulates your appetite by telling your brain you don’t need food.
GHRELIN on the other hand is a hormone that is sent from the stomach to tell your brain you are hungry.
So basically Leptin tells your brain you are full and ghrelin tells your brain your hungry
If you are not getting adequate sleep these hormones get all out of wack and the next day you may feel hungrier than usual. Tired hunger tends to make you reach for sugar and carbohydrates as a pick me up, this obviously will negatively impact your weight loss efforts.
Another important note on asleep and weight loss is sleep triggers human growth hormone (HGH) secretion. What does HGH do for us? HGH has beneficial effects on…
Works to protect and build lean muscle (if you train at the gym and you aren’t getting enough sleep you wont see the full results of all your hard work)
HGH improves skin appearance and reduces wrinkles
Enables the body to heal at a faster rate
Question: What's a good natural supplement or food to boost energy in the afternoon/pre training? I'm trying to eliminate my 3 pm coffee and hunger cravings.
My personal favourite is green tea and a homemade bliss ball made with figs, almonds and tahini. I will also opt for almond butter on sliced apple with a cup of green tea. Both of these options will provide you with energy to power you through your training session.
Question: Greek yoghurt, fruit and honey - a good sweet treat option?
Yes absolutely. Just remember although honey provides nutrients it is still a sugar. If you are trying to cut back on sugar go easy on the honey. Yogurt, fruit and honey all provide carbohydrates, I recommend yogurt, berries topped with nuts and seeds, this is a more balanced snack.
Question: This one is a bit naughty, sometimes I feel like a biscuit with my tea, T what would you recommend being the best option which will not blow your clean eating during the day out the window.
Homemade almond meal based biscuits would be a good option http://www.thehealthychef.com/2012/04/paleo-anzacs/
A low sugar muesli bar is also a good choice. The Carman’s muesli bar range has nice varieties to choose from. I like the green packaged Carman’s bar.
Question: Best dairy free alternatives for milk and cheese? Good calcium rich meal options??
When you ask people to list ‘calcium rich foods’ most people think dairy however there are many great dairy free sources of calcium. Tahini (crushed sesame seed spread) and green leafy vegetables are my favourite choices.
The following are some suggestions to help you reach the recommended intake of 800-1300mg of calcium per day.
Canned sardines 90g 310mg
Tofu calcium set ½ cup 258mg
Chinese cabbage ½ cup cooked 239mg
Canned salmon with bones 90g 210mg
Rhubarb ½ cup cooked 174mg
Spinach ½ cup cooked 115mg
White beans ½ cup cooked 113mg
Pinto beans ½ cup cooked 45mg
Broccoli ½ cup cooked 35mg
Be sure to get adequate vitamin D rich sunlight to aid calcium absorption, 30 minutes per day is suggested. Weight bearing exercise will also strengthen bones and help prevent osteoporosis.
Question: Do you have any tips for me as I have to be on antibiotics for a month. What can I eat and drink so my body doesn't get out of balance?
You absolutely need a probiotic post antibiotics. Probiotics will restore the levels of good bacteria in your gastrointestinal tract helping to boost immunity and gut function. I recommend taking a practitioner strength probiotic morning and night for at least 2 weeks ideally 4 weeks post antibiotics. Food wise you should be concentrating on including lots of seasonal vegetables and avoiding high sugar processed foods. I would also be interested in investigating the reasons why you needed such a long dose of antibiotics?