Let’s find out together!

Understanding The Matcha Craze

Matcha tea is a type of green tea that has been ground into a fine powder.

It originated in Japan and has actually been drunk for thousands of years. There are records indicating the Tang dynasty enjoyed a cup or two!

It has an earthy taste which some may find a little bitter.

The main difference between matcha tea and standard green tea is that matcha tea leaves are ground.

As you can understand know, you’ll actually consume the leaves when drinking matcha tea.

This means the health benefits of matcha tea are multiplied.

Join The Matcha Craze And Access The Health Benefits Of Matcha Tea

You may be surprised by just how good matcha tea is for you. Here are some of the amazing benefits!

Boosts Your Metabolism

Each cup of matcha tea contains approximately half the amount of caffeine as a standard cup of coffee. But it also has the same thermogenic effect as green tea.

A “thermogenic effect” means that your body burns more calories processing, digesting and storing this food (or in this case liquid).

Your metabolism is made up of 3 things:

• Your basal metabolic rate – this is determined by your size (height/weight), body composition (fat/muscle), gender and age;
• Physical activity – how many calories you burn by exercise or moving around in the day;
• Thermogenesis – how many calories you burn digesting food (i.e. this is why some foods can boost your metabolism)

So by eating foods that have a higher thermogenic effect, it can help you burn more calories and this can help you lose weight!

If you want to lose weight in a healthy way, check out these blog posts.

Adds Antioxidants

Because the matcha tea still has the green tea leaves in it, you can get as much as 10 times the number of antioxidants that you would get in a standard cup of green tea.

Antioxidants are compounds that occur naturally. And they have been linked with a variety of health benefits including reducing the effects of aging and likelihood of chronic disease. 

In short, antioxidants will help you to stay young and healthy, and there is plenty of them in your matcha tea!

Helps Detoxify Your Body

Many people claim that matcha tea will detoxify your body. However, it is important to understand that the matcha tea itself doesn’t actually detoxify your body.

Instead, it supports your body’s natural detoxification process.

This is because it is full of substances called polyphenols. These substances react with your liver to improve its function and they fight free radicals in your body.

Your liver removes toxins from your body, and matcha tea helps it to do this more effectively. The fact that it destroys free radicals is also beneficial as these are the cells that are unstable and can damage your healthy cells.

And, if you want to help your liver to get rid of toxins even more effectively, read this blog post.

Improves Your Mood

Matcha tea contains L-Theanine which is known to activate the alpha waves in your brain. This should give you a feeling of calmness.

L-Theanine combined with the caffeine in this drink means you’ll feel calmer but more alert.  So you’ll be ready to tackle anything!

Adds Vitamins & Minerals To Your Diet

Because this tea uses all of the leaf, you’ll get far more nutrients than you would from a standard cup of green tea or coffee.

Just 1 cup of matcha tea will give you vitamin A, vitamin B1 & B6, vitamin C, calcium, magnesium, potassium, phosphorus, iron, zinc and a little copper.

Also, all of these vitamins and minerals will help a LOT if you’re having problems with your thyroid or hormones.

That’s quite an impressive array of goodness from one drink!

Lowers Cholesterol

This type of green tea contains a high volume of catechins. Research shows that these catechins can help to reduce the amount of LDL cholesterol in your body.

This is the ‘bad’ cholesterol which is a major risk factor for heart disease. So, you could say matcha protects your heart.

However, it is not yet certain how matcha tea reduces cholesterol. One theory is that it simply blocks the absorption of cholesterol into the blood.

And another is that it prevents the LDL cholesterol from oxidizing.

This is the process in which cholesterol becomes sticky and starts to clog your arteries. Preventing stickiness helps it to move along to the liver and be removed from your body. 

The Bottom Line – Should You Join The Matcha Craze?

The bottom line is that drinking matcha tea can really benefit your health!

The fact that it uses the whole leaf makes it far more potent than any other drink currently available.

You can buy matcha tea from your local store or at most coffee shops, and enjoy its array of health benefits.

Who else drinks matcha?!  

The post The Matcha Craze – Health Benefits of Matcha Tea appeared first on Rachael Attard.

It’s a sad but true fact – not everything that says healthy on the label actually is healthy for you.

How Can These “Health Foods” Not Be Healthy?

Under the current FDA approval guides, in order for any food to be labeled healthy, it simply needs to contain less fat, sodium, and cholesterol than the FDA limits. Of course, it also needs to have at least 10% of your daily allowance for vitamins, fibers, and several other nutrients.

This is a fairly broad definition!

However, it’s worse than that! The FDA guidelines were created in 1994 and rely on science which is several decades old.

Under these guidelines, cereals and juice drinks that are full of sugar can be classed as healthy. In fact, salmon, avocado, and olive oil are not healthy according to the FDA guidelines but modern research shows they are good for you!

The Health Foods You Should Never Eat

I did some research on food that is usually perceived as health and here’s what I’ve found out.

Diet Soda

You’ve probably opted for this before to avoid flooding your body with sugar. The problem is that diet drinks contain artificial sweeteners such as sucralose and aspartame.

There is a large amount of research that shows artificial sweeteners encourage weight gain, bowel disease, metabolic issues, and even cancer.

Canned Tomatoes

Tomatoes are controversial; there is already a huge debate over whether they are a fruit or a vegetable.

But you’d be forgiven for assuming they are healthy.

Unfortunately, tins are lined with resin that contains Bisphenol-A (BPA). If you’ve read my post on bottled water then you’ll have already discovered some of the facts concerning BPA and its negative effects on your health.

One liter of canned tomatoes will give you 50 micrograms of BPA; that’s enough to be a health issue.

Soy Products

The original form of soy was fermented. This is a healthy substance. Unfortunately, the majority of soy produced today is genetically modified.

Take a look at my article on ‘why you should avoid soy’ to find out why this apparently healthy food can be bad for you.

Farmed Fish

Fish has developed a reputation as a healthy food because it is high in omega 3. This is essential for joint health and maintaining healthy brain activity.

Unfortunately while salmon is a health-boosting food, farmed salmon is not. Recent studies have shown that farmed salmon has less omega 3 than it had just 5 years ago.

The drop in quality and benefit of salmon is partially linked to the level of nutrients available in farm feeds.

But that’s not all! Research has actually shown the following issues with farmed salmon:

• High levels of dioxin which is linked with an increased risk of cancer, organ damage, and even problems with your immune system.
• Metabolic issues, increased risk of type 2 diabetes, and weight gain.

The risks apply to all farmed fish. It doesn’t change the fact that fish is healthy, but you must choose the wild-caught ones.

Low-Fat Dairy Products

Being low in fat does not make a food healthy! But what it does do is make you feel it is okay to eat more than you usually would.

This can be a serious issue if you’re looking to lose weight.

Unfortunately, the issue is compounded by the fact that removing fat reduces the flavor. To compensate for this sugar is usually added. Consuming more sugar than needed will cause blood sugar spikes which can lead to insulin resistance and weight gain.

This is definitely not healthy.

Granola

This is commonly thought of as a healthy food. But the fact is that one serving will contain approximately 600 calories and will be full of sugars, especially if it’s store-bought.

This is not how you want to start your day!

In fact, there is approximately the same amount of calories in two turkey and cheese sandwiches! However, if you prefer breakfast that’s higher in calories but want to avoid added sugar, you can try my homemade go-to recipe.

Store-Bought Smoothies

Smoothies are good for you, provided they are made with fruit at home. However, even in homemade smoothies, you should use coconut or almond milk instead of too much fruit juice.

This will prevent a sugar rush.

Store smoothies are a different story. Take a look at the ingredients and you’ll realize that they have very little fruit juice in them but do contain a large amount of sugar.

This will virtually guarantee that you put on weight and increase your chance of type 2 diabetes.

The Bottom Line

So, this was my list of healthy foods you should never eat. This is not the definitive list but it’s a great starting point.

The fact is, there are many foods that either state that we consider to be “healthy”.

But unfortunately, many of them are not as healthy as they appear. Make sure you do your own research and check the ingredient labels on food products before you buy or consume them.

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The post Healthy Foods You Should Never Eat 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.

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

The post Spices To Spice Up Your Fat Burning  appeared first on Rachael Attard.

But don’t worry! In this post, you’ll find out how to bounce back and detox after a big weekend.

WHY DETOXING AFTER A BIG WEEKEND MATTER

Detoxing is all about helping your body recover after a weekend of indulgence. When you’ve had a few too many drinks or overdone it on the food, your body might feel sluggish and bloated. Detoxing gives your body the reset it needs to get back to feeling your best.

THE EFFECTS OF ALCOHOL

Alcohol can have sneaky side effects that stick around longer than you’d like. From hidden calories to missed workouts and late-night fast food binges, a weekend of drinking can have an effect on your body. Understanding these effects can help you manage them better next time.

DRINKING YOUR CALORIES

One large glass of wine can have up to 228 calories, which means a whole bottle could easily pack in around 684 calories! Regularly drinking your calories like this can sneakily add up and stall your weight loss progress.

CALCULATE NOW

SKIPPING YOUR WORKOUTS

After a weekend of partying, the last thing you might feel like doing is working out. Skipping your workouts not only adds extra calories to your week but also means you miss out on the metabolism boost and the feel-good endorphins that exercise brings.

EATING ALL THE FOOD

Let’s be honest—after a night out, you might crave fast food like kebabs, burgers, or pizza. It’s easy to overeat on these treats. While it’s fine to indulge now and then, it’s important to keep it in check so you don’t mess up your goals.

HOW TO ENJOY THE WEEKEND WITHOUT OVERDOING IT

You don’t have to give up fun weekends to stay healthy! With a few smart choices, you can enjoy your nights out without the guilt. Here’s how to have a great time and still feel good the next day.

EAT BEFORE YOU DRINK

Eating before you start drinking can make a big difference. Go for a protein-rich meal to give your body something solid to work with.

You can have a grilled chicken salad with lots of veggies or a hearty turkey sandwich on whole-grain bread can be perfect. This way, when you start drinking, your body isn’t just dealing with alcohol it’s also getting the nutrients it needs to keep you feeling full and satisfied.

KEEP IT SIMPLE

When choosing drinks, skip the sugary mixers and cocktails. Go for spirits with soda water and lime, a gin and tonic, or a glass of wine. These options are lower in calories and still let you enjoy your evening.

HYDRATE WITH WATER

Water is your best friend when you’re out drinking. Not only does it keep you hydrated, but it also helps dilute the alcohol and stave off a hangover. Make it a rule to order a glass of water with every drink.

RELATED POST: HOW TO DRINK ENOUGH WATER

DETOX AND RECOVER POST-WEEKEND

Getting back on track after a big weekend doesn’t have to be hard. With the right steps, you can detox, recover, and start feeling great again in no time.

SLEEP IT OFF

After a heavy weekend, sleep is your body’s best tool for recovery. Head to bed early on Sunday night to let your body heal and recharge. Sleep is crucial for bouncing back, so don’t skimp on it!

FUEL UP WITH PROTEIN

After a carb-heavy weekend, switch to protein, vegetables, and healthy fats during the week. This helps your body burn off the extra fat from carbohydrates and keeps you feeling satisfied without the sugar crash.

DRINK LOTS OF WATER

Water is essential for flushing out toxins and keeping your cells hydrated. Start your day with a glass of water and lemon to aid digestion, and keep drinking water throughout the day. Avoid coffee and caffeine, as they can dehydrate you further.

GET MOVING

Even if you don’t feel like it, a little exercise can go a long way. A walk or short jog will boost your metabolism and help your body detox faster. The sooner you get back to your regular routine, the quicker you’ll feel like yourself again :)

TAKE A MULTIVITAMIN

A good multivitamin can give your body the nutrients it needs to recover from a weekend of indulgence. It’s an easy way to support your metabolism and overall health.

GET SOME FRESH AIR

Never underestimate the power of fresh air! It can help your body reset and clear your mind. A morning walk before work can do wonders for your focus and energy levels.

TAKE SOME TIME TO MEDITATE

If you’re feeling guilty about indulging, take ten minutes to meditate. A simple yoga pose or quiet time can help you reconnect with your body and ease any guilt. It’s all about finding balance.

FINAL THOUGHTS

There’s nothing wrong with enjoying a big weekend, but it’s important to know how to bounce back. By making smart choices before, during, and after your night out, you can have fun without feeling bad about it later. Follow these tips to get back on track, and you’ll be feeling great again in no time!

START THE PROGRAM TODAY

SOURCES

• One Large Glass of Wine Can Have Up to 228 Calories – https://www.wcrf-uk.org/health-advice-and-support/health-checks/alcohol-calorie-calculator/
• Feel-Good Endorphin – https://my.clevelandclinic.org/health/body/23040-endorphins
• Keep You Hydrated – https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

The post How To Detox After A Big Weekend appeared first on Rachael Attard.

Control the Cravings 

Have you noticed that you tend to crave sugary foods or carbs just before your cycle or shortly after it begins? There’s a medical reason for that.  

Right before you have your period, your hormones fluctuate a bit. The hormone serotonin, which makes you feel good and happy, is in short supply; and instead, you get bigger doses of the hormone cortisol.  

Did you know that cortisol is typically released in reaction to low blood-glucose concentration or stress? High levels of cortisol are associated with reduced libido and carbohydrate cravings— which explains those appetite changes around that time of the month.  

If you’re suffering from extreme cravings, you don’t have to deprive yourself completely. In fact, if you ignore a specific craving, you may end up overindulging in other foods in order to feel satisfied. You’ll eat more calories than you intended, and then you may feel worse about yourself. Instead of fighting the craving, just eat a little bit of whatever food you desire. A small serving won’t sabotage your diet, and it will make you feel a little better! 

Have a read here to find out more on how to stop your cravings!

Engage in Light Exercise 

Light exercise during your menstrual cycle can help you feel better, emotionally and physically. Exercise improves insulin levels and hormone stability, curbing those cravings you feel for carbs and sugars. Take a 30-minute walk each day for the first few days of your cycle, or engage in yoga, stretches, or a swim. Later in the cycle, you can get back to your regular exercise routine.   

Some women experience very heavy periods after they have had a baby, especially after a couple of pregnancies. Others suffer from severe menstrual cramping. If you have either of those issues, you may not even feel like walking. Listen to what your body is telling you— exercise lightly if you can, and if not, take a couple days off until the cramps subside or the heaviest flow is over.  

Tend to the Cramps 

For severe cramps, lie down for a while and use a heating pad to soothe the affected muscles. If you have debilitating cramps that last for hours and leave you sweating, weak, and nauseated, ask your doctor about pain relief medication that you can use as needed.  

Eat Your Iron 

You can also support your body during this time by eating foods that are rich in iron. Good news for your pre-menstrual cravings— there are 3.3 milligrams of iron in an ounce of high-quality dark chocolate!  

According to nutritionists, other iron-rich foods include beef, chicken, turkey, ham, and veal, as well as certain seafoods like salmon, tuna, haddock, perch, clams, mollusks, oysters, and mussels.  

Plant-based sources of iron include broccoli, spinach, lentils, quinoa, black beans, pumpkin seeds, figs, tofu, potatoes, and eggs. Try to work these foods into your diet before, during, and right after your period. 

Monitor the Blood Loss 

If you do suffer from extremely heavy bleeding around that time of the month, keep an eye on how much blood you’re losing. Call your doctor or a nurse if you’re concerned about the amount of blood loss you’re sustaining.  

In most cases, all you can do is rest and wait; but if the flow is too dramatic and continues to be so each month, you may need to see the doctor to rule out any complications.  

Stay Hydrated 

Don’t let yourself get dehydrated! It will make cramps and cravings worse. Drink plenty of water, about 10 8-ounce glasses (2L) of water throughout the day.  

Avoid caffeine, since it can have a diuretic effect, making you need to urinate more often and causing extra fluid loss. 

Be Kind to Your Body 

Remember, your body’s cycle isn’t just a monthly annoyance— it’s part of the natural life cycle, a sign of fertility. A woman’s body is capable of amazing things, and it deserves to be treated well.  

Be kind to your body by eating healthy, whole foods that support your hormones and immune system, and be sure that you’re tending to your physical health by doing some light exercise.  

Get plenty of sleep, and soon you’ll be past the most uncomfortable part of your period, and back to your regular exercise routine and healthy diet!  

The post How to Stay Healthy On Your Period appeared first on Rachael Attard.