People come to see me because they are interested in losing body fat. I have helped many people to lose fat quickly, efficiently and in a manner that they can maintain. An initial consultation often reveals one recurring problem.
In my experience, the main mistake that people make is underestimating the importance of their diet. I have had people ask for five training sessions per week and then ask why I look like I have seen a ghost.
In my mind, there is no way that a normal person with a family, job, commute and friends can perform five relevant sessions in seven days.
The problem arises because people want to atone for their nutritional/lifestyle indiscretions by working even harder.
I have alluded to this in previous blogs - if you are stressed, overtraining (or more likely lacking sufficient recovery) eating the wrong food and drinking too much - it won't work. I have also stated that each individual will respond to a different nutritional, training, supplementation programme. However, there are a few universal foods that everyone should be eating. This blog will focus on the oldest staple out there. Greens.
I am hardly reinventing the wheel here. We all know that we meant to eat our greens. However, how many people actually do it? Keep a food diary for a week and you'll probably see a lot less than you should.
People look at me with confusion when they see the amount of kale and broccoli in my trolley - five a day is not wrong but it is certainly not right either. Make it your mission to eat that and more. If you are serious about being lean, happy and healthy these are essential.
Let's have a look at these dietary staples and why you will benefit from including them in your diet.
What is all the fuss about? Well, dark cruciferous green vegetables are a useful tool because of -
1. Fibre - we all need it and very few of us get enough of it. Patrick Holford tells us that the typical African diet has 55g of daily fibre. Our Palaeolithic ancestors got a whopping 100g per day. The western, modern equivalent? A measly 11g.
•Reduces the risk of bowel cancer.
•Improves blood sugar balance i.e. it slows the release of digested sugar.
2.The Brassica family (kale, cabbage, broccoli) all contain powerful phytochemicals (indoles) which can help to prevent cancer and aid healthy oestrogen excretion.
3.They help to make your system alkaline - healthy joints, better circulation and improved blood sugar management.
•Why - Top Vegetable in the ORAC rating (mitigating free radical damage)
•Why - Contains organosulfur compounds (which can prevent cancer)
•Recipe suggestion - Steamed kale, toasted pine nuts, a few shavings of parmesan tossed in a light vinaigrette
•Why - contains sulphur compounds that aid detoxification
•boil a whole floret of broccoli in a chicken stock for six mins
•soften an onion in coconut oil and add half a sliced red chilli, a finely chopped clove of garlic and 1tsp each of ground cumin and coriander plus seasoning
•Combine and blend for a delicious and nutritious soup
•Why - One of the lowest calorie foods on the planet
•Why - Packed with magnesium, potassium, Vitamin C and K and high in fibre
•Remove leaves and cut out the thick central stalk
•Place the sliced leaves on top of each other (biggest outside)
•Roll up into a sausage shape and slice as thinly as possible
•Plunge in boiling water for 30 seconds
•Serve with a little butter along with chopped chestnuts and crispy bacon
Also on HuffPost UK Lifestyle
50 Of The Healthiest Foods
Almonds(01 of50)
Open Image ModalApples(02 of50)
Open Image ModalApples are an "excellent source of pectin, a soluble fiber that can lower blood cholesterol," says Wixom. The fruit is also high in fiber and its peel contains something called ursolic acid, which has been shown in recent studies to lower the incidence of obesity. "Apples also contain quercetin, which has anti-inflammatory properties and can help in preventing respiratory problems," Heather Bauer tells The Huffington Post. "Research shows that pregnant women who incorporated apples into their daily diet were less likely to give birth to a child with asthma." (credit:shutterstock)
Artichoke Hearts(03 of50)
Open Image ModalAvocado(04 of50)
Open Image ModalBeets(05 of50)
Open Image Modal"The dark red color indicates the powerful phytonutrient package of beets," Diekman tells The Huffington Post. Indeed beets are rich in betalains, such as betanin and vulgaxanthin, that give them their pigment and also have anti-inflammation and antioxidant properties.Beyond that, beets contain significant amounts of folate, vitamin C, B6, iron, phosphorous, calcium, magnesium, zinc, niacin, riboflavin and thiamine. (credit:FLICKR: USDAGOV)
Beans(06 of50)
Open Image ModalBell Peppers(07 of50)
Open Image ModalBlackberries And Raspberries(08 of50)
Open Image ModalBerries are low in calories and are excellent sources of fiber, vitamin C, antioxidants and phytochemicals, and, according to Wixom, some research suggests they help with such divergent health challenges as age-related mental decline, heart disease, some cancers and urinary tract infections. On the mental acuity front, the berries are full of anthocyanins for boosting memory, according to Joy Bauer, but that's not their only age-related benefit. "These foods are high in antioxidants, protect the body from the harmful effects of by-products known as free radicals, made normally when the body changes oxygen and food into energy," according to experts at the Penn Institute on Aging at the University of Pennsylvania. (credit:shutterstock)
Black Tea(09 of50)
Open Image ModalBlueberries(10 of50)
Open Image ModalWhile all berries provide healthful antioxidants, vitamins, fiber and phytochemicals, studies show that blueberries have a particular and unique health benefit. "Among the fruits with the highest level of antioxidants, blueberries have been linked to lowering cholesterol, reducing diabetes risk, slowing the aging process, improving motor skills and supporting urinary and vision health," says Fitzgerald. "The compound, anthocynanin, gives blueberries their color and may be the main component of its antioxidant and anti-inflammatory properties." (credit:Alamy)
Broccoli(11 of50)
Open Image ModalBrown Rice(12 of50)
Open Image ModalBrussels Sprouts (13 of50)
Open Image ModalCherries(14 of50)
Open Image ModalChia Seeds(15 of50)
Open Image ModalCoffee(16 of50)
Open Image ModalCranberries(17 of50)
Open Image ModalDark Chocolate(18 of50)
Open Image ModalEdamame(19 of50)
Open Image ModalEggs(20 of50)
Open Image ModalFlax Seed(21 of50)
Open Image ModalGinger(22 of50)
Open Image ModalGreek Yogurt(23 of50)
Open Image ModalGreen Tea(24 of50)
Open Image ModalKale(25 of50)
Open Image ModalKefir(26 of50)
Open Image ModalLentils(27 of50)
Open Image ModalOatmeal(28 of50)
Open Image ModalOlive Oil(29 of50)
Open Image ModalOranges(30 of50)
Open Image ModalPistachios(31 of50)
Open Image ModalPomegranate(32 of50)
Open Image ModalPotatoes(33 of50)
Open Image ModalQuinoa(34 of50)
Open Image ModalRed Wine(35 of50)
Open Image ModalSalmon(36 of50)
Open Image ModalSardines(37 of50)
Open Image ModalSeaweed(38 of50)
Open Image ModalShiitake Mushrooms(39 of50)
Open Image ModalSkim Milk(40 of50)
Open Image ModalSpinach(41 of50)
Open Image ModalStrawberries(42 of50)
Open Image ModalSunflower Sprouts(43 of50)
Open Image ModalSweet Potatoes(44 of50)
Open Image ModalTomatoes(45 of50)
Open Image ModalTurmeric(46 of50)
Open Image ModalTuna(47 of50)
Open Image ModalWalnuts(48 of50)
Open Image ModalWater(49 of50)
Open Image ModalWhite Tea(50 of50)
Open Image Modal