And what effects does it have on your health?

Let’s find out.

Is the Red Wine Actually Good for You – The Truth

Red wine is actually made from a variety of dark grapes; the color of a young wine is violet while a mature one is brick red. You can get any shade of color in between.

The theory that red wine is actually good for you originated in the 1980’s when the catchphrase “The French Paradox” first appeared.

It was an attempt to rationalize the fact that the French appeared to have low levels of coronary heart issues, despite having diets high in saturated fat and red wine.

People linked the low heart disease of the French with their high red wine intake.

Resveratrol – A Powerful Antioxidant (I Knew It!)

Red wine is full of a substance called resveratrol. Resveratrol is actually classed as a polyphenol, which is a powerful antioxidant.

The problem is that no one fully understands how this antioxidant benefits your health.

This is why there are conflicting opinions regarding red wine and health.

It is believed that resveratrol helps prevent damage to your blood vessels. This damage can be caused by shock or age-related degeneration.

Also, resveratrol helps reduce “bad” cholesterol (Low-Density Lipoproteins) in your body. At the same time, it can increase good cholesterol (High-Density Lipoproteins). 

There are many different studies about whether or not the red wine is good for you, with conflicting results.

But, the overriding consensus is that red wine is good for you; provided you drink it in moderation.

Understanding Resveratrol

This valuable compound is actually present in the skin of grapes. This means it is possible for you to add resveratrol into your diet just by eating grapes.

While this will work, it will not add as concentrated a dose of this antioxidant.

Creating red wine requires the grapes to ferment for an extended period of time. It is this fermentation that allows the resveratrol to transfer into the grape juice, which becomes your delicious wine.

White wine does not ferment for as long so doesn’t have as much resveratrol.

You could try eating peanuts, blueberries or even cranberries to add resveratrol to your diet.

However, there is not yet any research that confirms these food sources are as rich in resveratrol or as effective.

Moderation!

A glass of your favorite red is beneficial; you don’t need to feel guilty. Constantly feeling guilty about your diet really doesn’t help.

But too much alcohol can lead to an addiction and excess stress on your body and liver.

Research shows drinking too much alcohol is directly linked with liver disease and some cancers. 

Also, remember that the average glass of red wine has 85 calories.

I know it sounds like a low number, but a few glasses are enough to add extra calories that can cause you to gain weight, or prevent you from losing weight.

And, if you want to know your daily calorie intake and don’t know how, this blog post may help you.

So, feel good knowing that you can enjoy your glass of red wine, but remember to keep it in moderation.

The post Is Red Wine Actually Good For You? appeared first on Rachael Attard.

Unfortunately, that sometimes means that good things like exercise or eating healthier get pushed to the bottom of the priority list. The good news is that you can make a few small changes and eat healthier, without having to invest a lot of extra time!

Check out my 7 tips to eat healthier without dramatically changing your lifestyle.

Cook at Home

The food at restaurants is often higher in sodium, fat, and calories than the dishes you would cook at home. This isn’t always true, of course; but when you cook at home, you regain control over exactly what is included in the meal.

You can substitute healthier cooking oils, use leaner meats, and limit portion sizes. You can whip up a healthy, delicious meal in 20 minutes or less, the same amount of time that it would take you to visit a drive-thru and much less time than it takes to dine in at a restaurant.

Make More Servings

When you’re cooking at home, make extra servings of whatever dish you’re creating. That way, you’ll have healthy leftovers to take with you for lunch at work, and you won’t be tempted to visit a restaurant or take-out joint for a high-calorie, high-fat meal.

You can also freeze extra servings for those nights when you really don’t feel like cooking.

Sneak in Some Spinach

Spinach is so incredibly good for you. It’s low in fat, low in cholesterol, and high in great stuff like protein, fiber, niacin, and zinc. As if that weren’t enough, it’s also chock full of calcium, iron, folate, vitamins A, B, C, E, and K.

If you don’t like it by itself, slip some into your smoothies. You’ll never know the difference! You can also sauté it and add it to pasta, omelettes, casseroles, soups, and other tasty dishes.

Buy Frozen Veggies

Canned vegetables have lots of extra sodium, so skip the canned versions and buy fresh or frozen instead. The same rule applies to soups— pass on the canned varieties and make your own in big batches so you can use some and freeze some for later.

Stock Up on Frozen Fruit

Do you find yourself going to the freezer for a late-night snack? Instead of buying cartons of ice cream or bars of chocolate, stock up on frozen fruit.

Frozen berries and frozen bananas taste delicious in smoothies, and they have natural sugars and flavor. Plus, you’ll get lots of vitamins and nutrients from them as well.

If you really need a creamy dessert, make a fruit sorbet with your frozen fruit. Or try a low-fat frozen yogurt.

Use a Meal Delivery Service

Do you have trouble finding the time to go grocery shopping? Is cooking and cleaning up too much effort?

If you really want to eat healthier at home, but you don’t have time to shop or cook, a meal delivery service may be the way to go. Many of these services offer a free trial first, so you can see if the process works for you.

There are lots of them available now, so do a google search and try them out!

Reduce Processed Foods

The best thing you can do to eat healthier is reduce the amount of processed foods you are eating.

What are processed foods? Basically, they are any kind of food that have had a lot of things done to them in order to end up in their current state. In fact, many of the ingredients in processed foods are chemicals or substances with unrecognizable names. Skip most of the foods that sit on open store shelves in cardboard boxes or plastic packages. Try to stick to fresh foods instead!

There are plenty of other ways to incorporate healthy change into your diet, like getting flavored water instead of juice or soda, shopping the perimeter of the grocery store, eating more slowly, and choosing smaller portions. I’ve just discussed some of the main ones!

What small habit changes have helped you eat healthier? I would love to hear any other tips! :) xx

The post 7 Tips To Eat Healthier appeared first on Rachael Attard.

If you’re thinking about losing weight this is fantastic news. After all nuts are delicious!

Nuts are full of monounsaturated fats, vitamins, protein, fiber and even antioxidant phytochemicals. All of these are good for you!

Of course, as a good dieter you probably already know that moderation is the key! Their high fat and fiber content can quickly add calories to your diet. But as long as you limit your intake to approximately 1 ounce (30 grams) per day you’ll be able to reap the benefits.

Of course, you’ll hear lots of different opinions regarding which nuts are the healthiest. The truth is that they all offer health benefits.

It’s difficult to say one is healthier than the other. But hopefully you’ll find this quick guide to the most common nuts and their health benefits useful.

Cashews

I think these would have to be my favorite nuts!

Cashews are known to help prevent your risk of cancer. They are also high in oleic acid which is great for your heart. You’ll also find magnesium in cashew nuts which helps to lower your blood pressure.

Perhaps most importantly the fats in cashew nuts are considered to contribute towards good cholesterol.

Almonds

Almonds are also a great source of magnesium. However, they are also high in vitamin E, biotin and manganese.

Vitamin E is a great antioxidant which has been shown to reduce the likelihood of heart disease. You’ll also be impressed to learn that eating almonds daily can actually reduce your LDL cholesterol; that’s the bad form of cholesterol!

Walnuts

Just half a dozen walnuts are enough to give you your recommended daily amount of omega-3 fats. These are the fats which are essential to reduce joint stiffness and pain.

They are also effective at reducing your risk of developing Alzheimer’s or depression. They are extremely effective at reducing inflammation in your body.

Pistachios

You’d probably eat more of these if you knew that they’re great for your heart and reduce the risk of developing diabetes. This is due to the high levels of phosphorous which work in your body to break down proteins.

Pistachios also have a high level of vitamin B6. This is an essential part of how your body carries oxygen. Eating a few a day can actually significantly increase the oxygen and hemoglobin levels in your body.

B6 is also important to your nervous system as it is essential for creating the myelin sheath which protects the nerve.

Brazil Nuts

Just 3 Brazil nuts per day will give you your daily recommended amount of selenium. This is essential for the correct operation of your thyroid.

In fact, no other food has as much selenium as a Brazil nut. Selenium has even been shown to boost your mood!

You may also be interested to know that although the Brazil nut is called a nut, it is actually a seed. It grows on the Brazil nut tree which is common in the Amazon and is often over 200 feet tall!

The nut on the tree can reach an impressive five pounds but this is not the nut you eat. Inside the coconut style shell are the nuts you know and love.

Macadamia Nuts

These nuts are exceptionally low in saturated fat which allows you to eat them even when dieting.

You’ll also find that there is a high quantity of vitamin B1. This vitamin helps transform carbohydrates in your body into energy. Your brain uses a huge amount of this energy.

Consuming one cup of macadamia nuts will give you more than the recommended daily amount of this brain boosting vitamin.

Hazelnuts

A 1 ounce (30ml) serving of these nuts will give you 86% of the manganese your body needs on a daily basis. This mineral has been shown to boost metabolic function and help to form connective tissues.

It is also associated with the absorption of calcium; giving you stronger teeth and bones.

Of course these nuts are also excellent at boosting heart health and reducing inflammation. The vitamin E in these is also linked with improving the health of your skin and hair!

Peanuts

Peanuts are actually not a nut! In fact they are referred to as legume as they grow underground. A true nut grows on a tree and does not open to release seeds. This also explains why the Brazil nut is technically a seed.

But that’s not to say these aren’t good for you!

Eating 1 ounce (30g) of peanuts five times a week has been shown to reduce your risk of diabetes, gallbladder disease and even several forms of cancer.

But, that’s not all! Peanuts also have resveratrol. This is also found in red wine and has been linked in numerous studies as an effective way of reducing the effects of aging.

It can also reduce the number of fat cells in your body and even help to improve sugar absorption from the blood. In the process it will help to prevent insulin sensitivity issues.

In A Nutshell

As you can see, there is no unhealthy nut; just unhealthy portion sizes. I’ll certainly be adding a few of these to my diet without feeling guilty.

After all, how can you resist a handful of nuts that help you lose weight and provide a range of health benefits? I know I can’t! 

The post Which Nuts Are The Healthiest? appeared first on Rachael Attard.

So is coconut oil actually good for you? That’s what we’re going to find out!

What Is Coconut Oil?

You won’t be surprised to discover that coconut oil originates from coconuts! To get the coconut oil the white coconut meat is pressed to obtain the oil.

Coconut oil is solid at room temperature and liquid at high temperatures. This helps to give it a long shelf life.

The reason it is solid at room temperature is because it is approximately 84% saturated fat. This is significantly more than butter (63%) or olive oil (14%).

You’re probably already aware that saturated fat is generally seen as the enemy.

Research performed by Harvard Medical School confirms this. Their study found that consuming saturated fats increases the amount of cholesterol in your body.

And nutrition experts generally recommend that saturated fat makes up no more than 10% of your daily calories.

Understanding Cholesterol

Of course, it’s not as simple as that! There are actually two types of cholesterol in your body.

LDL (or low-density lipoprotein)

This is often referred to as bad cholesterol. This fatty substance cannot be carried through your body as it is not water soluble.

Your body gets around this by binding the saturated fat molecules with protein. This is then referred to as Low Density Lipoproteins (LDL).

As this is transferred around your body it leaves deposits behind which form as plaque inside your arteries. Over time this can block your arteries leading to stroke and other cardiovascular issues.

HDL (or high-density lipoprotein)

This is the good stuff! High Density Lipoproteins (HDL) work to remove LDL in your body.

It does this by transporting the LDL to the liver where it is processed and removed from your body.

This reduces the chances of heart disease and other illnesses in the future.

How Cholesterol & Coconut Oil Are Connected

The answer to “is coconut oil actually good for you?” comes down to understanding the link between saturated fats and cholesterol.

Saturated fats can be made up of Medium Chain Triglycerides (MCT) or Long Chain Triglycerides (LCT).  The majority of the saturated fat in coconut oil is classified as MCT.

Studies have shown that MCT’s will increase the amount of HDL (the good cholesterol) in your body without affecting the level of LDLs.

In short, coconut oil can actually boost your good cholesterol levels!

Moderation Remains The Key

There is no doubt that coconut oil can increase your HDL levels. So in theory, this should increase the amount of bad cholesterol removed from your body, therefore lowering your LDL levels.

However, it is important to remember that coconut oil does not directly reduce your LDL.

This is where the contention lies between fans of coconut oil and those who are not so keen on it. Studies have so far failed to determine the overall effect of coconut oil on your cholesterol.

It is difficult to determine whether the increase in HDL results in a decrease in LDL, or if it simply neutralizes the LDL in coconut oil.

The Bottom Line

Experts recommend that some saturated fat is good for your diet. As coconut oil is one of the better saturated fat options, you can definitely include this in your diet :)

However, you should not see it as a cure for heart disease or Alzheimer’s. Instead, consume it in moderation, (no more than 10% of your food calories).

So in summary, it can be said that coconut oil is actually good for you; or at the very least, not bad for you. But, as with everything in life; moderation is essential.

The post Is Coconut Oil Actually Good For You? appeared first on Rachael Attard.

Unfortunately, finding comfort in food isn’t so good for your fitness goals. And it could develop into an unhealthy relationship with food.

Find out how to stop emotional eating and find your joy elsewhere.

Understand the Science

Why does eating feel so good? According to CNN Health, the reason goes beyond the delicious taste of the food. Your brain actually releases feel-good chemicals when you eat, as a kind of reward for nourishing your body. Scientists have a name for this— “ingestion analgesia, literally pain relief from eating.”

So you’re not imagining that comforted, happy feeling. It’s totally for real, and it’s part of the body’s survival mechanism. That good feeling after eating ensures that you’ll eat again, and again, often enough to stay alive.

Rewire Your Brain

What your body doesn’t realize is that you’re not living in a cave, hunting and foraging in the wilderness. You live in a country that’s overflowing with food, so you have unlimited calories available to you; and you don’t need to exercise in order to obtain the food. Your car takes you to the food, or you can have the food delivered. Since your brain won’t rewire itself anytime soon, it’s up to you to do the work.

Identify the Emotion

Are you eating because you are legitimately hungry? Or are you sad, tired, bored, or anxious? Maybe you’re unhappy with how your workday went, or you’re feeling unfulfilled in your career. Perhaps you had an argument with a friend or family member. Maybe there’s a big event coming up, and you’re nervous about it.

Once you identify the underlying emotion that’s making you reach for the comfort foods, you can think about what other options you may have to resolve that emotion.

Find a Hobby

Are you eating while watching TV, just to have something to keep your hands busy? Maybe instead of sitting and snacking while viewing your favorite show, you could draw, paint, knit, or exercise. Give your fingers something to do besides deliver food to your mouth.

Resolve the Problem

We all make mistakes, right? Sometimes the source of your emotional eating may be a relationship problem. You’ve messed up and hurt somebody you love, or someone else has hurt you. Maybe the issue wasn’t addressed or remains unresolved.

Sometimes, working through the problem can give you the emotional peace you need. Talk to the person gently and calmly, and try to work out the issue with reason and kindness. Restoring that relationship can give you a feeling of wonderful peace and happiness that lasts much longer that the brief reward of food.

Release the Tension

Maybe you’re stressed or tired. You’ve had a long, exhausting day, and you desperately need to relax and unwind. By all means, eat a balanced meal; but afterward, find other ways to rejuvenate your body.

A yoga break, a meditation session, or a light run can help you relax. A massage, a hot bath, or intimacy with your partner may offer much-needed stress relief.

Redirect Yourself

If all else fails, distract yourself.

Watch a TV show or a movie that’s so intense you won’t even think about food. Read a book. Journal about your day. Call a friend. Sip some strong, hot tea or sparkling water instead of eating. Chew gum, or eat something so spicy or sour that you’ll only want a tiny bit at a time. Eliminate your go-to comfort foods from the home so you won’t have easy access to them, and substitute healthy snacks like raw fruits and veggies instead.

When you redirect your body and brain often enough, you train yourself to find satisfaction in things other than food— and that’s good news for your fitness future and your emotional health!

Do you have some practical tips and techniques for avoiding emotional eating? Share them in the comments so others can try them too! xx

The post How To Stop Emotional Eating appeared first on Rachael Attard.

Even when you’re losing weight, food should be fun! 

Luckily the spice trade has been in existence for over 4,000 years; it can give your food the boost it needs. But, more impressively, a number of the most popular spices will actually have a positive effect on your weight loss goals and even your overall health! 

Let’s take a look at some of the best spices to spice up your fat burning .  

Cinnamon 

Although this spice is traditionally associated with the holiday season, it is a delicious addition to many dishes throughout the year. 

Cinnamon can boost your metabolic rate which will help you to burn more calories. This will help with your weight loss goals; especially if you focus on a calorie deficit (Read this if you need help calculating your daily calorie consumption)! :)

But research also shows that cinnamon can help to manage diabetes. It does this by helping to regulate your blood sugar levels.  

This is good if you have diabetes but better if you don’t! Regulating blood sugar levels will prevent the sugar hit you get from sugary products. This will result in a large release of insulin which encourages fat storage! 

Cayenne Pepper 

This spice is hot! You’ll know that if you’ve ever tried it.  

But this is a good thing. Hot spices raise your core body temperature forcing your body to work harder to cool itself down. In this process it will burn more energy; if you are eating a healthy diet, this extra energy is likely to come from your fat reserves. 

Turmeric 

Most curries have an element of turmeric in them although there are many other dishes which this can be added to.  It has been suggested that this spice can help improve insulin resistance, reduce inflammation and even help with hyperglycemia. 

However, in terms of weight loss it has been shown to reduce and prevent the growth of fatty tissues in your body! This can obviously help prevent you from gaining weight. 

Ginger 

This is another spice which can really heat up your body, if you take too much of it! Ginger has been shown to help prevent obesity, diabetes and a range of other disorders especially those connected with the cardiovascular system. 

It does this by improving the flow of nutrients around the body which increases your calorific burn. The more calories you burn the more weight you can lose! 

It has also been shown to prevent blood glucose spikes, which reduces the amount of fat your body stores. 

Ginseng 

For years this has been known as an energy boosting spice. It does this by increasing your metabolism, allowing you to feel energized and ready for anything. 

But there is a secondary benefit to this increase in metabolism – your body will burn more energy and create less fat.  This will stop your weight from increasing. 

The boost in energy should help you exercise for longer and harder, also increasing your fat burning potential and helping you to reduce weight!  

Mustard 

You might start to notice that many of these spices are a little on the heated side, but the good news is you don’t need to add much to your food to gain the benefits from them. They can add flavor and health benefits without burning the back of your throat! 

Research completed by the Oxford Polytechnic Institute in England suggests that mustard can increase your metabolic rate by as much as 25% for up to 30 minutes after you have eaten it. This will certainly help to burn off any excess eating or can help to repair your muscles after a good workout. 

Cumin 

Studies show that just 1 teaspoon of this spice per day can boost your weight loss achievements. It can assist you in losing 3 times as much body fat. You’ll lose weight and reduce your body fat percentage.

Even better, cumin has been linked with decreasing levels of bad cholesterol and a decreased risk of coronary issues! 

Just stir a teaspoon of this spice into your yogurt everyday to enjoy the benefits. 

Spicing It Up 

These are the most potent spices for weight loss, but this s not a definitive list. There are thousands of different spices. Research is continuing daily but the benefits of natural alternatives are becoming clearer. 

However, it is important to remember that you should proceed with caution before radically changing your diet. Adding some of these spices will help with weight loss and improve your health, but attempting to take all of them every day is probably going to be too complicated. 

Remember, these are spices to spice up your fat burning but the real secret is to eat a balanced, nutritious diet. We are what we eat! 

If you want to try and eat more healthy and also lose some weight, I have a free 7 Day Lean Legs Meal Plan that is gluten, dairy and refined sugar free. It should help you lose weight but also help you learn how to eat more healthy :)

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Love Rachael xx

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