The Scary Truth About Your Festive Drinks

It’s that time of year when most food outlets have tempting selections of festive drinks to warm you up on your way to work.

Sure, why not swap your usual small cappuccino for a big gingerbread latte. Tis the season to be merry and all that.

Hmmm maybe not….

‘Action on Sugar’ has compiled a list of the sugar content of some of the high streets’ most popular festive hot beverages and the info will shock you.

Did you know that a Starbucks large hot choc contains 23 teaspoons of sugar? Yep. 23. That’s over 3 times an adults recommended daily sugar allowance.

It’s not a surprise to us, when we work with clients one on one and get them to track their food, that all too often it’s the hidden calories – sugar in particular – in hot drinks that they’ve failed to account for.

Their eating habits might be on point but 2 caramel lattes a day is smashing in a whole load of calories and sugar they’re not even realising their consuming.

Add the tasty festive syrups like gingerbread, caramel, creme brulee etc and it gets a whole lot worse.

Remember sugar triggers your insulin response, so it’s not just the calories and sugar itself, but the hormonal response that’s also going to set your body up for holding onto fat.

What’s worth noting from the research is that the sugar content is often higher in the ‘healthy’ option…

Coffee chain dairy alternative milks (oat, almond, soya) are frequently high sugar versions, compounding the problem even further.

Quite an eye-opener for our clients.

They think they’re doing the right thing going for the oat milk latte, when in fact they’re consuming more sugar and calories than going for the dairy version.

We hate to be GRINCH at Christmas.

Enjoy the season of course, but watch the hidden sugars.

They’re a Christmas present you don’t want!

Let’s Talk Fat! The Omega-3 Low Down

Adding fats to your diet is essential if you want to live a healthy lifestyle that results in feeling and looking great, but it has to be the right kind of fats. Essential fatty acids fall within this category and are a crucially important addition to anyone’s diet.

Omega-3 essential fatty acids are made up of two components: DHA (which stands for docosahexaenoic acid) and EPA (eicosapentaenoic acid).

The best source of DHA and EPA are fish, especially salmon, seaweed, shellfish and algae. Furthermore, you can also get omega-3’s from unrefined whole grains, dark; leafy greens and certain nuts and seeds like walnuts, flaxseeds and pumpkin seeds. This second group contains ALA (alpha linolenic acid) which your body then converts to EPA and DHA.

Your best bet, however, is to get your omega-3’s from seafood because your body converts only about 15 percent of dietary ALA to EPA and much less to DHA.

What do you do if you don’t like, and absolutely refuse to eat, seafood? Well, fortunately you can get omega-3’s in capsule form. Not everyone’s stomach can handle these capsules, but try them out for one month. It’s an extremely convenient way to add omega-3’s to your diet.

When purchasing omega-3’s in pill form, you’ll notice some products also contain the other two components of essential fatty acids: omega-6 and omega-9. Stick with the products that contain only high amounts of omega-3’s. Most people already get high amounts of these two fatty acids from their diet, and it’s this lack of omega-3’s that is potentially the culprit behind many health problems today.

When adding omega-3’s to your diet through pills, look for 1,000 mg pills with high EPA and DHA potency and take 1-4 per day with food depending on your current health status and healthy living goals. Your Doctor or physician should be able to consult with you about this.

So now you have a good introduction into omega-3 fatty acids and the different ways to add them to your diet, but what are the health benefits associated with them?

Plenty! Here’s a quick list and you can also easily do some research by searching for “benefits of omega-3” in your favourite search engine.

– stabilises blood sugar levels and lowers insulin levels
– boosts your immune system
– encourages your body to burn fat and decreases appetite
– improves your mood and attention span
– reduces inflammation
– improve your skin tone and radiance

If the above doesn’t get you excited about this proven, inexpensive and easy-to-get fatty acid supplement, then check your pulse!

So, make sure that the fat component of your diet is made up of healthy fats and do look at supplementing with omega-3 capsules for the benefits outlined above.

To learn more about nutrition, training, mindset and all kinds of other health related things, check out our 38N Academy (free for 5 days!) and join live workouts, live q&as, download training programmes, workout your macros and so, so much more…

Check it out for free now: https://38nacademy.com

Not Losing Fat? You May Need To Eat More

Greetings all – it’s Claire here – with a topic very close to my heart.

We’d hazard a guess that a majority of you will think the title of this blog sounds like nonsense….how can we seriously suggest the reason you’re not losing fat is you’re not eating enough?

Frequently, when we approach this with clients, we get quite a spikey response. It’s a cross between distrust, cynicism and fear.

Why?

  • Because they have the belief that eating less = losing weight (or body fat)
  • Because they have the belief that eating breakfast kick starts the body’s ‘hunger gremlin’, making it want more food throughout the day. So they don’t have it.
  • Because they have the belief that if they deprive the body of breakfast- having fasted for hours, it will tap into the fat stores.
  • Because they have the belief that health, fitness and body goals can be ‘bought’ from the next faddy diet
  • And finally, because, after years of yo yo dieting and quick fixes, they believe those things are the only option to staying ‘thin’ and that eating normally makes them ‘fat’

All of the above, I have thought. I spent my entire twenties having a sugar free hazelnut soya wet latte from Starbucks for breakfast for goodness sake! I was afraid to eat breakfast after years of yo yo dieting and I was killing the cardio in the gym. And so many clients we see are doing and thinking the same way.

So why’s it so bad you may ask?

Firstly – not fuelling your body will make you tired, irritable, more prone to illness and lacking in energy. Not overly pleasant for those around you. Plus if you do a taxing job, concentrating will be a problem – the brain needs fuel!

Secondly, if you’re not feeding your body enough, it will think it’s in survival mode. It won’t know when the next meal is coming, so your body will hold onto fat (this is a caveman thing!) When you eat ‘properly’ again after the yo yo dieting, the body will desperately hang onto the fat, in case you starve it again. This is layman terms, but the simpler the message, the easier it is for you to digest (pardon the pun!)

Thirdly, recent research shows that the metabolism gets ‘confused’ when you don’t feed it regularly. In brief – it becomes less flexible at switching between burning fat and carbohydrates. This leads to insulin resistance, building up sugars in the body, which can eventually lead to Type II Diabetes. Not to mention that your metabolic rate slows down when we restrict our food intake – so that when you do eat ‘normally’ again, it doesn’t burn through the energy so quickly – encouraging the body to lay down fat.

So eating less does not necessarily equal losing weight – IN THE LONG TERM. Especially if your body has been yo-yo dieting for years.

If you’re reading this and you’ve hit stalemate with your body and health goals, look at you’re eating. Or not eating. Look at the pattern of behavior. The all or nothing approach works for a while, but eventually your body will fight back.

It’s important to note that I’m just touching the tip of the iceberg here. It’s a complex topic and of course depends on the individual. But with my past experiences and what we see time and again with clients, I thought it was right to shine a light on the fact that some of you out there might not be eating enough.

And finally I would like to say – rebalancing your body so you can eat ‘normally’ (not 800 calories a day!) will take patience. It will take trust that over time, eating decent, nutritious meals won’t make you ‘fat’. It will take commitment to allow your metabolic rate to reprogram – through diet and training combined. Maybe you’ll need some support and expert advice. But if you know what you’re doing isn’t working and some of what’s written here speaks to you, it’s worth the effort to change.

Very soon, James and I will be launching a way to support you, advise you and inspire you. It will be accessible to everyone and we can’t wait to share it with you.

Until then, you can watch our latest Facebook Live that reveals 3 reasons you’re not reaching your body goals:

https://www.facebook.com/38DegreesNorth/videos/1653424304704910/

One of which looks at breakfast of course!

We’d love to reach out to more people so feel free to share this with someone who might need it.

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