Will you make 2017 your year? Become somebody nobody thought you could be. A new year brings a new start and new goals. 2017 Stands in front of you like an unwritten chapter in your life. Go, write your own history.
We all love a sugary treat every now and then, but not many people realise just how much damage a sugar addiction can do to our bodies and how cutting down on sugar can give us a healthier, more balanced life.
The UK and US are consuming up to 16 times their recommended limit of sugar which is resulting in everything from obesity to heart disease. Research has even suggested that sugar is worse for pushing up blood pressure than salt!
The benefits of cutting down on sugar are never ending, but why is it so hard?
A study by ScienceDaily.com on rats has shown that sugar made them loose their appetite for a balanced diet.
The part of the brain that is directly linked to decision-making is thought be the same part of the brain that causes behavioural changes as a result of eating junk food. So sugar can be seen as an addiction.
The science behind sugar addiction:
We eat something sugary and we like it. It makes us happy! Dopamine (which causes addictions) is then released in the brain as blood sugar levels spike. Our body then naturally releases insulin to counteract this, which makes our blood sugar levels drop rapidly. Obviously, our body then craves the lost sugar high, which results in us wanting more sugary foods - and the process is repeated.
This never ending cycle could be your diet downfall as low blood sugar levels cause an increase in appetite. This means you are hungry more often and you are specifically craving more sugar – which is detrimental to both your diet and your health!
So swap your sugary cereal for plain porridge, your biscuits for oatcakes and your sweets for dried fruit and you could be cutting out hundreds of calories in sugar. You can change a habit in just 21 days, so cutting down on sugar can easily become part of your normal diet!
Personal Trainer and 2014 Welsh Physique Overall Champion, Dan Yeomans, has recently joined the PROMiXX team and has put together a series of workout plans to help you get the best results. We are starting off with an intense leg session!
- 10 minutes cardio
- Dynamic stretches
- Make sure you are fully warmed up before continuing
Tempo 1-0-3-0 (3 seconds down, 0 pause, 1 second up, 0 pause, repeat)
Dumbbell Straight Leg Deadlifts
|A1 Walking Lunges (Barbell)||
(8 each leg)
A2 Squat Finisher
-After lunges, squat to absolute failure
|B1 Leg Press||12||3|
B2 Squat Hold
- Hamstrings parallel with the floor
-Triple drop set on final set
|12 -F* - F*||3|
- Cardio machine 5 minutes
- Stretch the major muscle group
- Tempo = In seconds the time you take to life-pause-return-pause
- A1 & A2 is a superset, to be performed with zero rest breaks in between
- F* = Failure
- (R-1MIN) = Rest 1 minute
We all know drinking protein shake after protein shake can get a little boring. Equally, it can be really difficult to get enough protein in your diet just from normal meals, especially if you are juggling training with a full time job.
So we have come up with some yummy ways to get your protein fix without making your diet too bland.
Blueberry Protein Pancakes
- 1 scoop Protein powder
- 3 Egg whites
- 1/2 cup Ground oats
- 1/2 Banana
- 1/2 cup Blueberries
- 2 tsp Baking powder
1. Blend protein powder, banana, egg whites, ground oats and baking powder until smooth
2. Add the blueberries and mix with a spoon
3. Place saucepan on medium heat and add 1 teaspoon of coconut oil
4. Add 2 tablespoons of batter per pancake and cook each side until deliciously brown
Protein Hot Chocolate
- 250 ml Milk
- 1/2 tsp Vanilla extract
- 3 scoops Chocolate protein powder
- 1 tsp Runny honey
1. Heat milk in the microwave or on a low heat in a pan (don’t allow to boil)
2. Carefully pour milk into PROMiXX and activate vortex
3. Add vanilla extract, chocolate protein powder and runny honey, fasten lid and blend until smooth
- 2 scoops Vanilla whey protein
- 2 eggs
- 1 cup Ground oats
- 80 ml Almond milk
- 1/4 cup Coconut flour
- 1 tsp Baking powder
- 1 tsp Vanilla essence
1. Preheat oven to 170*C
2. Blend all ingredients together
3. Pour batter into muffin or cupcake cases
4. Bake for 25 mins on a low shelf