If you want to minimize your risk of liver disease, you have come to the right place. The liver is essential for the normal functioning of your body and should be cared for accordingly. All the blood leaving the stomach and intestines passes through the liver. The liver processes this blood and breaks down, balances, and creates the nutrients and also metabolizes drugs into forms that are easier to use for the rest of the body or that are nontoxic.

Here are seven ways you can improve your liver health, to reduce the risk of liver disease or liver failure. 

Eat a Balanced Diet

What you feed into your body is what is fueling it, so you want to make sure only the best foods and drinks go in. You should avoid eating meals that are high in sugars, refined carbohydrates (white bread for example), and saturated fats. These can all damage your liver and other organs when consumed in excess over a period of time.

To improve your diet and eat a more balanced diet, consume fiber, protein, good fats, and complex carbohydrates. A great way to start eating more healthily is to increase your intake of vegetables and fruit as they contain many minerals, vitamins and fiber essential to the body. As well as a balanced diet, plenty of water is important for flushing out the system, keeping hydrated and aiding with digestion.

Maintain a Healthy Weight

One of the fastest growing forms of liver diseases is called fatty liver. The risk of getting this is increased when you are overweight, as you have more fat in your body than it needs. Weight loss can improve your liver health and aid all your organs in working better. 

When you lose weight, you lose it in more places than you realize, including your liver. If you need help maintaining a healthy weight, speak to your doctor, trainer or dietician who will be able to give you dietary and exercise advice. Exercising regularly is a great way to lose weight, but you must also be eating correctly. 

Avoid or Minimize Alcohol Use

Alcohol is the cause of many health problems, including cancer and liver disease. If you want a healthy liver, cutting out or cutting down on the amount of alcohol you consume is key. Too much alcohol can scar your liver or cause damage to your liver cells. Depending on your other health conditions, alcohol could be putting you at risk of liver problems, especially if you take other medications. 

Be aware of your alcohol intake and the measurements that are recommended for you in a week. If you can, cutting out alcohol altogether has a range of health benefits. 

Quit Smoking

Smoking is another habit that can cause plenty of health problems. Smoking can increase the risk of developing liver cancer, as well as cirrhosis of the liver. This is down to the toxic chemicals that are contained in tobacco smoke. In your body, these can cause your liver to become inflamed, which will eventually lead to long-term scarring (liver cirrhosis). If you also have Hepatitis B or C and smoke, you are at a higher risk of developing liver cancer. 

Avoid Drug Use

Most drugs pass through your liver, which is where drug metabolism first occurs. If you take drugs that are unlicensed, such as marijuana, cocaine, or MDMA, you could be causing damage to your liver. Drugs can have many negative effects and could cause damage to your liver cells or block bile from leaving your liver, or both. When you mix this with other substances such as alcohol, your liver is forced to go into overdrive to metabolize everything that is coming in. Overworking the liver increases your risk of liver disease. 

If you take drugs that involve using needles, you should also be aware of your risk of catching Hepatitis C. This disease can cause inflammation of your liver, which will eventually cause scarring. This can lead to liver cancer, as well as other cancers. If you do take drugs, use clean needles, and speak to a healthcare professional about vaccinations against Hepatitis A and B, and for help with quitting. 

Always Follow Directions on Medications

Your liver is responsible for breaking down and metabolizing all prescription or over the counter medications that you take. Some medications can increase the risk of damage to your liver and should only be taken if you do not have liver disease. This is why it is important to always follow directions on your medication packets. 

If you take too much, mix medications that shouldn’t be mixed, or you take the wrong medication, your liver could pay the price. If your medication states not to drink alcohol while taking it, do not drink alcohol. This could overwork your liver. Always speak to your doctor if you take anything else or you believe you have taken too much. 

Cut Down on Soda 

Research has found that people who drink soft drinks such as soda are more likely to get fatty liver. Sodas are often full of sugars, which is also linked to obesity. The more overweight you are, the more chances of things going wrong with your liver. Early research has found that people who drink two sugary drinks a day, for six months, showed signs of fatty liver. If you want a healthier liver, stick to water. 

When to Seek Medical Care

If you are worried about your liver, seeking medical care is essential to a diagnosis. Early intervention is always best and can improve your chances of recovery. You should look out for common symptoms of liver problems, such as fatigue, jaundice, changes in sex drive, and passing blood in your stools. Not all liver problems have symptoms though. 

Fatty liver, which is also known as NAFLD (non-alcohol fatty liver disease), usually has no symptoms. This means getting checked regularly will reduce the chances of fatty liver and give you the chance to reverse it. Ezra has more information on how to reverse a fatty liver and offers full-body MRI scans. These can help to catch abnormalities, such as fatty liver, giving patients the chance to improve their prognosis. 

Your liver is an essential organ to maintain a healthy body. As well as eating a balanced diet and exercising, you should consider quitting alcohol and smoking. If you are worried about your liver, speak to your doctor. 

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A healthy vegan stir-fry is one of the easiest recipes to whip up for a quick meal.

If you have some frozen vegetables in your freezer and some pre-cooked rice, it can be even faster. Toss everything in your cast-iron wok, and you’ll have dinner in no time. The mixtures of veggies here are as a guide: there are other combinations you can use for wok recipes. One of the best parts of a stir fry is that as long as you have vegetables of different colors and textures, almost anything goes.

Note: If you decide to use a mixture of frozen vegetables, you can toss them in your wok straight from the freezer. Add the oil afterward for flavor (the ice on the vegetables will keep them from sticking).

Here are some healthy vegan wok recipes for you to enjoy!

Vegetable Mix Stir Fry

This recipe serves 6 people.

Ingredients

• 1 tablespoon olive oil
• 2 sweet peppers, different colors, sliced
• 1 handful sugar snap peas
• 1 cup carrots, sliced
• 1 cup mushrooms, sliced
• 2 cups broccoli, cut into small florets
• 1 cup baby corn
• 1/2 cup water chestnuts
• ¼ cup soy sauce or tamari
• 3 garlic cloves, minced
• 3 tablespoons brown sugar
• 1 teaspoon sesame oil
• 1/2 cup vegetable broth
• 1 tablespoon cornstarch

Optional ingredients for serving

• Chopped green onions
• Sesame seeds
• Fresh cilantro

Method

1. In your wok (or use a large skillet), heat the olive oil over medium-high heat.
2. Sauté the vegetables for 2 to 3 minutes or till tender.
3. In a bowl, whisk the soy sauce or tamari with the garlic, sugar, sesame oil, broth, and cornstarch.
4. Add the sauce to the vegetables and cook till the sauce is nice and thick.
5. Serve garnished with chopped green onions, sesame seeds, and fresh cilantro, if desired.

Tofu Veggie Stir Fry

This recipe serves 4 people.

Ingredients

• 2 packages firm or extra-firm tofu (14 ounces each), drained and pressed dry, cubed (1-inch cubes)
• 1/3 cup soy sauce or tamari
• 2 tablespoons freshly grated ginger
• 3 tablespoons brown sugar
• 2 tablespoons maple syrup 
• 2 tablespoons cornstarch
• 3 cups roughly chopped green beans
• 1 cup diced carrots
• 1 cup diced sweet pepper
• 3 tablespoons toasted sesame oil

Optional ingredients for serving

• Rice, quinoa, buckwheat, or noodles
• Fresh cilantro
• Sesame seeds

Method

1. Preheat the oven to 400 degrees F.
2. Put the tofu cubes on a greased or parchment paper-lined baking sheet and bake for 30 minutes. Flip over the tofu halfway to ensure even browning. Remove from the oven and set aside.
3. If you wish to serve rice with this dish, begin preparing your rice or another grain at this point.
4. Combine the soy sauce, ginger, sugar, maple syrup, and cornstarch in a bowl. Set aside.
5. In your wok or large skillet, heat the sesame oil. Sauté the veggies for 5 minutes or till slightly soft, stirring often.
6. Pour your sauce over the veggies and stir well to combine.
7. When the sauce is bubbling, add the tofu and stir. Continue to cook for 5 minutes and remove from heat.
8. Serve as is or over grain for a more filling dinner. Garnish with chopped fresh cilantro and sesame seeds, if desired.

Ginger Stir Fry

This recipe serves 4 people.

Ingredients

• • 1/2 cup soy sauce or tamari
  • 2 tablespoons brown sugar
  • 2 tablespoons cornstarch
  • 2 tablespoons sriracha (less if you don’t like it too spicy)
  • 1 tablespoon grated ginger
  • 2 tablespoons canola or another vegetable oil
  • 1 medium onion, diced
  • 2 sweet bell peppers, different colors, diced
  • 4 cloves garlic, minced
  • 1 zucchini, diced
  • 1 Chinese eggplant (or use bok choy), cut into 1/2-inch slices
  • 1 can water chestnuts (5 ounces), drained
  • 1 head broccoli, cut into small florets
• Rice, quinoa, or another grain (or noodles)
• Sesame seeds (optional, for garnish)

Method

1. 1. Combine the soy sauce, brown sugar, cornstarch, sriracha, and ginger. You can shake to mix using a jar, or with a whisk in a bowl. Set aside.
   2. Heat the oil in your wok and sauté the onion and peppers for 3 minutes. Add the garlic and cook for 1 minute more, then add the zucchini and Chinese eggplant or bok choy and cook for another 2 minutes.
   3. Add the water chestnuts and broccoli and cook for another 2 minutes.
   4. Pour your sauce over the veggies and stir well. Cook till the sauce thickens (about a minute or two). If the sauce is too thick, you can add in some water.

1. Serve as is, or over rice or noodles, sprinkled with sesame seeds.

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Protein is a nutrient that our body needs every day, moreover, it is incredibly essential for our overall health. A relatively high-protein diet has a lot of benefits including muscle building, weight loss, and feeling fuller after eating.

A lot of research shows that a higher-protein diet is effective for weight loss, as it can help avoid overeating, and it can help build lean muscle that in turn helps in burning calories. This article will help you take a look at protein’s beneficial effects for your weight loss journey.

Protein Helps In Appetite And Fullness

Following a relatively high-protein diet can help you avoid hunger and cravings. Protein-rich food slows down digestion and helps suppress hunger and appetite for hours after eating. This is due to the fact that they influence the production of hormones like PYY and GLP-1. PYY and GLP-1 are hormones that lessen our body’s ghrelin levels, which is known as the “hunger hormone.” If you feel full and satisfied, you may find it easier to reduce your food intake to help your weight loss efforts.

Protein Promotes Muscle Repair & Growth  

In our weight loss journey, we tend to forget that losing weight can make us lose not only fat but also muscles. As seen in an article debunking myths about protein by Healthy Land, high protein intake promotes muscle repair and growth. Aside from muscle development, proteins help produce and develop various components including bones, tendons, hair, hormones, antibodies, and enzymes.

Moreover, the combination of high protein consumption and heavy strength training is an effective fat loss plan. 

Protein Boosts Metabolic Rate

The higher the protein you consume, the higher the number of calories you burn. Based on studies digesting protein can boost your metabolic rate as high as twenty to twenty-five percent. Consuming carbohydrates or fat can only increase your metabolic rate by five to fifteen percent. Protein has a higher “thermic effect of food” or TEF (which is the energy used to turn food into tiny and absorbable components) compared to carbs and fat. If you want to burn more calories around the clock, higher protein intake can undoubtedly boost your metabolism even when you are resting. 

Protein Can Slow Down Sugar Absorption

Although the reason why protein does not increase blood glucose levels is somewhat unclear, studies show that carbohydrates that are eaten together with protein can cause a slow, steady rise in blood sugar due to lowering the GI of the carbohydrate source. It can help avoid spikes in blood sugar and can carve your sugar cravings. 

Vegan Protein Rich Food

There are plenty of sources of protein that we may already know of, but for people who are vegan or vegetarian, they can opt for protein alternatives such as:

• Tempeh
• Oats
• Quinoa
• Soybeans
• Chick peas
• Kidney beans
• Lentils
• Tofu
• Chia Seeds
• Almonds
• Peanut Butter

Debunking the famous myth, you can get your daily requirement of protein from plant-based proteins. 

How Much Protein Do You Need?

Protein requirements may vary from one individual to another. The commonly recommended range of protein intake for both males and females is 0.8 to 1.0 grams per pound of weight (in kilograms) or 0.36 to 0.45 grams per pound of body weight. This is just the minimum and can vary depending on certain factors. You can use a protein calculator to help you calculate the amount you need. 

How to Maintain a High-Protein Diet?

You can maintain a higher protein diet by doing a bit of research and experimenting. Choose high-quality protein sources and consume a small portion of protein in each meal. It would also help if you keep a food diary and, at the same time, eat well-balanced meals. 

One important thing to remember is following a higher-protein diet by itself will not help you in your weight loss journey. You still need to do the necessary steps to help you lose weight healthily, such as consume less calories than you expend and ensure daily exercise or movement is done.

Lastly, make sure that you are comfortable with your diet and you are not causing any harm to your body and yourself. Your progress can still be called a victory even though it is gradual. As the famous phrase goes, slowly but surely! 

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I came across a really yummy looking vegan recipe for Vegan Chickpea Quesadillas by Nisha, of RainbowPlantLife. What is great about this recipe is that she also shows you how to make a vegan cheesy flavored sauce! Check out the full recipe on her site.

“I’m a self-taught vegan chef, food blogger, photographer, and author of The Vegan Instant Pot Cookbook. Four years ago, I was an unhappy, burnt out lawyer looking for a change. I found veganism and decided to turn my lifelong passion for food and cooking into a career!

I love sharing how fun, delicious, and rewarding a vegan lifestyle can be. No diets or restrictions, just mouthwatering (and even decadent) food. In addition to recipes, you’ll also find healthy lifestyle tips and strategies for improving your food photography!” ~ Nisha Vora

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Hello Sunday, hello Strawberries and Cream Sheet Cake. This is an extremely fun cake and a delicious way to make the most out of strawberry season There are real strawberries in the batter (no food dyes here), the cake is light and moist and refreshing yet indulgent, and it gets lathered with a 2-minute, 2-ingredient coconut whipped cream frosting and then covered with lots of fresh strawberries. Swipe to the end for a video montage!⁣ ⁣ It’s really a delightful recipe to make this spring / this long weekend, and you can find the recipe on the blog! ⁣ ⁣ Just head to my Stories today, or my highlighted stories called “Sweet recipes.” Or click the link in my bio >> click on this exact photo. ⁣ ⁣ https://www.rainbowplantlife.com/blog/vegan-strawberries-and-cream-sheet-cake

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 24, 2020 at 8:59am PDT

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VEGAN PALAK PANEER, two different ways! A few weeks ago, I posted a massive sinkful of spinach in my Stories and the overwhelming majority of you wanted to see a veganized palak paneer recipe, so here it is! ⁣ ⁣ Palak Paneer is an Indian spinach curry made with paneer (a soft Indian cheese) and often contains heavy cream. My version is healthier and vegan, but is still creamy, tastes indulgent, and is packed with fragrant spices. And it’s a great way to get kidz (and picky adults) to eat them greenzzzz ⁣ ⁣ The recipe offers two methods for cooking the tofu and explains why you might want to use a particular method. First, we have quick-boiled tofu. It stays soft but gets surprisingly a bit chewy, similar to traditional paneer, and is super quick to make (I’ve made this many times on a weeknight). ⁣ ⁣ Or, you can make it with spiced baked tofu if you prefer your tofu on the crispy side. Swipe to see version 2 and for a quick video!⁣ ⁣ And if Indian food seems complicated to you, I’ve shared a STEP-BY-STEP COOKING TUTORIAL in my Stories today so you can see how simple this recipe is! ⁣ ⁣ Happy cooking and thank you for cooking and sharing my recipes Means the world to me! ⁣ ⁣ To get the recipe, just click the link in my Stories today or in my highlighted Stories called “Savory recipes.” Or click the link in my bio >> then click this exact photo. ⁣ ⁣ https://www.rainbowplantlife.com/blog/vegan-palak-paneer-with-tofu

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 20, 2020 at 12:03pm PDT

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These Buffalo Chickpea Quesadillas have been the most popular recipe on the blog for the last few months, so I figured it was time to make a video on them! New video on Youtube today – how to make these cheesy, spicy, crispy, chewy quesadillas that I guarantee you will fall in love with. Loved by many an omnivore and absolutely irresistible.⁣ ⁣ Swipe to the end for a video sneak peek and outtakes! ⁣ ⁣ Clickable link to the YouTube video is in my highlighted Stories called “quesadillas” or in my bio.⁣ ⁣ https://bit.ly/buffalo-chickpea-quesadillas

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 13, 2020 at 11:59am PDT

Photo credits:

• Deryn Macey
• Markus Winkler

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On a side note:

Within the fitness industry, it is a common misconception that in order to lose fat you need to eat boring and bland food with no spices or salt allowed. I firmly believe there is really no need for this. There are many natural spices that can be used to spice food to give it incredible flavor, and they can even assist with fat loss. Try using some of the below spices when cooking your daily meals and see what a difference they give them!

The Positive Role Turmeric Plays In Health

Curcuma longa, better known as turmeric, is a plant that grows in tropical environments. The root of the plant is a popular spice used in a variety of different dishes. The root itself looks a lot like ginger. The primary difference is that it has a rich yellow-orange color. Preparing the spice starts by first boiling the root. It is then dried out in the sun and ground down into a fine powder. The resulting spice is warm and peppery with a subtle aroma.

It is best known for its use in curries. Its warm yellow color also makes it a popular coloring additive for other types of food. For centuries, it has been a key part of Ayurvedic medicine and is deeply integrated into many cultures in the East. In recent times, its popularity has surged thanks to the numerous health benefits that it provides. This is a reason why companies such as Cognitune are selling turmeric curcumin supplements.

A Nutritional Breakdown Of Turmeric

Colorful plant-based foods are considered nutritious thanks to their phytochemical makeup. With its bright golden hue, turmeric packs a powerful nutritional punch. The yellow coloring in the spice is caused by curcumin, which is the primary source of the health benefits that turmeric provides. Over the years, researchers have found a link between oxidative stress and a variety of diseases related to aging or to the metabolic process. The antioxidants found in spices like turmeric are beneficial for combating these illnesses.

Curcumin has powerful anti-inflammatory properties. Researchers are still exploring how curcumin works, although it is believed that it helps curb the inflammation pathway. Its ability to reduce inflammation makes it a powerful tool in treating health-related conditions that cause inflammation in the body.

Turmeric’s ability to fight inflammation is considered comparable to the anti-inflammatory properties of NSAIDS (non-steroidal anti-inflammatory drugs). Researchers found that it outperformed a placebo when treating the swelling and pain associated with rheumatoid and osteoarthritis. The research is still in its earliest stages, however. Additional controlled studies are necessary to further analyze the effect of curcumin on inflammation in patients with arthritis.

While there still is a lot to discover about turmeric, researchers have already begun looking into how curcumin can benefit a variety of health conditions ranging from Alzheimer’s disease to PMS. Although there is a lot of anecdotal evidence that turmeric can provide relief, further trials are needed to prove whether or not it is effective for these conditions.

Turmeric is also rich in turmerone. While this compound isn’t as well studied as curcumin, it can be found in turmeric that is ground whole. Early research indicates that turmerone is beneficial for the nervous system and may boost cognitive function as a result.

Important Factors To Consider

The curcumin content of turmeric isn’t always consistent since it can be affected by everything from how the spice was harvested to where it was grown. Researchers usually rely on specially formulated extracts that are primarily made up of curcumin. In most cases, the patients in studies take at least 1 g on a daily basis. Trying to achieve these dosage levels through the use of the spice alone would be challenging. Despite that, it is still beneficial to add turmeric to your diet.

Spices like turmeric are not only a great source of antioxidants but they also can be used to offset the need for saturated fat, sugar, salt, and other unhealthy ingredients when cooking everything from dressings and casseroles to stir-fried foods, curries, and soups.

Tips For Choosing And Storing Turmeric

You can either purchase turmeric as a whole root like ginger, or you can buy it in powdered form. If you buy fresh turmeric, make sure that it is firm and that it doesn’t have any dark areas. As long as it is kept refrigerated, it should last for up to a month. Turmeric powder, on the other hand, will usually last as long as a year, assuming that you keep it in a place that is dry, cool, and dark.

The rich orange color of turmeric can leave behind stains, so be cautious when using it to keep from staining your clothing. If you do get it on your clothes, wash the spot right away to keep the stain from setting.

So there you have it, the wonderful and delightful benefits of this amazing yellow natural spice :p

Photos by:

• Taylor Kiser
• Andy HYD
• Osha Key on Unsplash

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Sugar is hiding everywhere in today’s widely-accepted diet, but meanwhile its devastating effects are creating more deaths than automobile accidents.

In this eye-opening talk, Dr. Jody Stanislaw, a Naturopathic Doctor who has been studying the negative effects of sugar since being diagnosed with type 1 diabetes at the age of 7, dives into how the widespread negative effects of sugar are effecting us all, and what you can do about it. Dr. Jody Stanislaw received her Doctorate in Naturopathic Medicine in 2007. She is a Certified Diabetes Educator, Type 1 Diabetes Specialist, and a founding board member of the Low Carb Diabetes Association.

Having lived with Type 1 Diabetes since the age of seven, she has dedicated her career to helping others with Type 1. From her 30+ years of experience, she teaches life-changing information about how to successfully manage Type 1 that most physicians have never learned, and the millions struggling with Type 1 desperately need to know.

The good sugar: ?

Photography Credits:

• Photo by Ali Yahya on Unsplash
• Photo by Francesco Gallarotti on Unsplash
• Photo by William Felker on Unsplash

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Quick Stats

Name:  Keryn Prenter
Age: 30
Height: 1,63m
Competition weight:  54 kg
Current weight:  56 kg
Current city:  Cape Town, South Africa
Occupation:  I own a Catering Company and also make daily meal plans.  I’m an athlete, fitness model, brand ambassador and most importantly I’m a mom and wife

How did you get into the fitness industry, and have you always lead a fit and healthy lifestyle?

I have always been athletic and started doing weight training when I was 19.  My husband owns a gym and I’m into nutrition so our lives have always revolved around ‘wellness.’  I started competing to get more involved in the industry and fell in love with the sport.  I can’t wait to get back on stage in less than 5 weeks.

What do you love about it?

Everything!!!!  I was a very skinny teenager but always had a very strong character so I really love that I am strong on the outside too now

What competitions have you competed in and your placings?

2012

• Shameen Classic | March | Beach bikini division | 3rd
• IFBB Cape Classic | April | Beach bikini division | 1st
• IFBB Muscle Mania | June | Beach bikini division | 1st
• IFBB Western Province | August | Beach bikini division | 1st

I received my Western Province colors and was chosen to be a part of the Western Provence team to compete at the South African National Championships held in Jo burg.

• IFBB South African National Championships | September | Beach bikini division, 3rd

What do you think is the key to your success?

Never give up!

“Persevering is definitely key and if you do not at first succeed then try harder.”

I’m very ambitious and really enjoy being challenged and I think that that ambition, boarding on total stubbornness, is what pulls me through most situations.

What are your future plans?

I have so many goals and sometimes they are a bit scary but as they say if your dreams don’t scare you then they are not big enough. I am willing to pay my dues in this industry and will definitely grab any opportunity that comes my way!

Take us through an average day of yours:

Two years ago I opened a small restaurant that serves healthy food called Pronto.  I just recently sold it because I didn’t have enough time to fit everything in, so now I only deal with the catering at Pronto.  I also do daily meal plans for clients which is five meals a day, five days a week – all calories counted, made by me.
So basically:

• I wake up at 5:30 have breakfast and start preparing meals for my clients and myself.
• I spend most of the early morning with my 2 year old son and then generally do cardio from 9:30, for about 30-40 minutes.
• The rest of my day is made up of catering and meal plans, meetings and castings.
• I do weight training from about 3pm – 4pm and head home to start dinner.
• Evenings are spent with my family and after I have fed,  bathed and put my son to sleep I start prepping for the next days catering and meal plans.
• When that’s done I catch up on any admin or other work I have and am normally in bed by 9:30.

“It gets a bit manic at times but I wouldn’t have it any other way.  I’m a total busy body and love being on the go!”

Give us a brief description of your philosophy on your diet, pre contest and during the off season.

I have a very natural, balanced approach.  I stay in shape all year by eating 5 meals a day consisting of clean foods.  So no man made foods basically.  Closer to a competition I make my portion sizes a little smaller and increase my cardio.  I think it’s important to always be ready for a shoot, and yo-yo weight gain and weight loss is just not something I enjoy doing.

What’s your favorite healthy meal which you eat even during your contest prep?

Salmon and asparagus

Do you believe in using supplements?  If you do, with all the different supplements out there, what would you say are the most essential ones that need to be taken?

I use muscle works but because I have a healthy balanced diet I only really use a pre workout and a whey protein shake after training.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I workout for about an hour and a half a day.  Cardio in the a.m, weights in the p.m.

“I alternate upper and lower body during the weeks weight training and my golden rule is listen to your body.”

If on a specific day I don’t feel like doing weights and only doing cardio then that’s what I do because I know I will have a much better workout.  For me, being able to consistently train well all year round by having balance is worth a lot more than doing anything extreme.

How do you measure your progress? And how often?

Honestly doing regular Photoshoots is how I track my progress.  I would definitely recommend that anyone in the process of getting fit and healthy take regular progress pictures.

What’s your favorite form of cardio and how much do you do?

I’m a runner and I used to love doing long distance running (20+ km) but have to limit my distances now as I’m very weary of loosing any muscles on my legs.

What would you say are the three best exercises women should include in their Back work outs?

• Lat pull downs
• Bent over rows
• One arm dumb-bell rows

Favorite female fitness icon(s):

Nathalia Melo and Sarah Allen

Favorite Quote:

“Decide that you want it more than you are afraid of it!”

Advice for someone wanting to start competing?

Get a good diet plan and work out routine and commit to a competition; the rest will fall into place.

What do you think are the three major mistakes people make when they start out trying to lose weight?

1. They think that they need to eat less
2. They think that they need to skip meals
3. They think that it will come in a bottle or a pill form

Where can people get hold of you?

• Facebook: http://www.facebook.com/KerynPrenterAthletefitnessModel
• Twitter: @KicoKay
• Email: keryn.prenter@gmail.com

Keryn Prenter Gallery

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In part one of this we looked at weight training, and why it’s so beneficial for women to do it, so if you missed it, check out  Women and Weight Training-  Part 1 for some great information and tips.

Yes weight training can do so much for you in such a positive light, but without the proper nutrition and eating habits you may never progress and see that big difference that you have been longing to see. Here we deal with a few simple nutrition strategies to help get you started, and guide you in achieving your goal of losing fat and building and toning your muscles.  Remember, to change and improve your body you must be consistent with your exercising and your eating.  You must make sure to do some sort of exercise and be active.

Aspects such as, how many meals to eat, what exactly to eat, how many calories to eat and the reasons behind it all, will be dealt with.  You should try to keep things as simple as possible, especially with regards to nutrition, as if it’s too complicated it can really put you off.

“Fact: Nutrition is always the limiting factor in body transformation. If a client doesn’t change their nutrition, all the effort in the gym is largely wasted.” ~ Dr. John Berardi

So where to start?

Firstly you need to have the right mind set and attitude.  You need to decide what it is you want to achieve and visualise your goal, and your ideal body and stick with it.  You need to realise that you’re going to need to be disciplined and prepared, and at times it will require sacrifices.

How many meals should you be eating?

The general ideal way to lose fat, or gain muscle is to eat small but frequent meals. This is not the only way though.  So anywhere between four and six meals/snacks a day.  A meal every three to four hours.  This has been covered in a previous article,  Healthy eating – How many meals a day?

What should you be eating?

The thought of having to eat four or more meals a day can be quite daunting and can lead to the question, ‘what on earth do I eat for every one of those meals?’  Well the good news is that there are quite a lot of different foods you can choose from and another plus is, with regular exercise your appetite should increase.

Variety is key so that you don’t get bored and end up eating the same thing every day.  Although, some people find it easier and simpler to stick to the same foods day in and day out.  Whatever works for YOU.

The different macro nutrients and foods that will make up your diet:

• Always think PROTEIN.  This should be your main focus, and each of your meals must contain some form of protein.  The reason for this is so that you can constantly supply your body with amino acids necessary for muscle repair and growth, as well as many other bodily functions ( such as hair growth, skin rejuvenation etc).  Some protein food sources include: Chicken, eggs, red meat, fish, Greek yoghurt, cottage cheese, milk, lentils, quinoa, tofu, nuts.

Your protein content should stay relatively consistent, where as your carbohydrates and fat can be manipulated more, depending on if you’re trying  losing fat or to gain weight.

• Next up, vegetables.  Try to include a bowl of vegetables with at least three of your meals in a day.  Some good vegetables can include: broccoli, cauliflower, green beans, carrots, tomatoes, spinach, peppers, peas, onions etc.  Vegetables are packed with fibre, vitamins and minerals, all essential for our well being.  Fiber is so good for helping our digestive system, cleaning inside our stomach, and aiding in making us feel full.
• Fruit.  If you read a few magazine articles here and there you can find many people saying you should rather avoid fruit or minimize it as most fruits contain a lot of sugar and fructose.  It’s a good idea to include some fruit in your diet, especially with your breakfast or make sure to eat a piece of fruit just before one of your meals, as they offer many vitamins and minerals naturally.  For instance for your second meal of the day you can have an apple/pear/orange/grapefruit first then continue to have a chicken salad for example.  Fruit also contains fiber which will help keep us full.
• Carbohydrates.  With exercise and especially weigh training, you may find yourself needing a lot of energy.  Good carbohydrates can provide you with the fuel you will need to get through your daily training.  Try to include some carbohydrates at breakfast and before and after you train to provide you with enough energy and recovery.  Some good carbohydrate sources include:  Oats, rice, potatoes and sweet potatoes, quinoa, lentils, cous cous etc. Include a portion of carbohydrates with two or three of the meals, but again, personal preference can come into play here. There are a lot of people who don’t eat much before they train as they feel too full and it causes them to feel like throwing up.  So if you are one of those people, by all means manipulate it to suit your needs.
• Fats.  It’s a long time myth that eating fats cause you to get fat.  This is really not the case.  Fats play an important role within our bodies, regulating our hormones and inducing the production of some hormones.  So to completely eliminate them from your diet would not be a wise decision.  Some good fats include: olive oil, nuts, peanut butter, avocados etc.  It would be a good idea to include some of these fats at breakfast and in your last meals of the day when carbohydrates are low.

So far we have established that you will:

• Be eating four to six meals in a day,
• With each meal containing some form of protein,
• With a portion of vegetables included in at least three of the meals.
• Eat a portion of fruit at breakfast and/or before one other meal.
• Include a portion of carbohydrates in your two meals before and after training and at breakfast.
• Include some good fats with your last two meals of the day.

How many calories and grams should you eat?

In the spirit of keeping things simple we will keep away from saying you should be eating x amount of grams of this food and that food.  There are some articles which state, to calculate how many calories you should be eating, multiply your bodyweight by 14 or 15.  This method is slightly vague and we should rather go according to portions as that former way can get quite complicated, especially for someone who doesn’t know much about calories.

One very important note which you need to be aware of, is that different people have different needs.  Basically the amount of calories and nutrients YOUR body may need to lose fat could be totally different to someone else.

The exact amounts of calories required by you depend on many things, such as your weight, your body fat, the amount of activity you do in a day, the amount of rest you get and need etc. So while each of us needs to find out how much is sufficient for us, there are still basic principles which can be used to get started.

For vegetables you don’t have to worry too much as more is better than less in this case.  So for these you can just chop some vegetables up into a medium sized bowl for each meal.  For your protein, use your fist as a comparison.  So for foods like chicken and fish and mince, one portion should be just bigger than your fist.  For carbohydrates you can use ¾ of a cup to 1 cup as a one portion.  Lastly for fats it’s a bit different.  Use one teaspoon as one portion.  For instance a teaspoon of olive oil, peanut butter or avocado.

So once you put all these portions together with each of your meals, you will start to see how your body responds and from there you can manipulate and change it as you need, decreasing or increasing what you need.

These portion sizes are relatively small, but should be adequate for the average woman.  Depending on your weight and body fat you can adjust them to suit your needs.  This is all just a guideline to help you get started and to see how you need to eat to maximise your results, be fit and healthy and achieve a great body

Here is another great article about the benefits of weight training for women and why females should want to gain muscle.  If you are still not convinced check these reasons out! 10 reasons why females should be obsessed with gaining muscle

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The post Women and Weight Training | Part 2 | Getting Clued Up on the Right Nutrition appeared first on FitNish.com.

Whenever I suggest weight training to a girl, I seem to get this bewildered and shocked look.  Most girls go to the gym just to ‘keep fit’ and end up doing a few minutes on every piece of cardio equipment that there is in the gym!  Now don’t get me wrong, I’m not taking anything away from cardio, and I do believe in doing cardio, but it does have its time, place and purpose.

Most girls give the impression that they are scared of the weights section of the gym and say it is only for the guys.  Girls, you really shouldn’t be scared of it at all, as everyone’s there for one reason (well at least they should be), to train.  Another reason, and one of the most common ones I keep hearing of,

is the misconception that if a female trains with weights they will ‘bulk’ up and gain a lot of muscle creating a more manly look, and an unfeminine appearance.  What you need to understand is that these very big and incredibly muscular women, whom you see in some of these bodybuilding competitions, have been taking testosterone and other anabolic steroids (in addition to working hard, eating right and training intensely).

These anabolic agents enable them to build such large amounts of muscle compared to an average woman and even the average man.  You see women do not have sufficient amounts of testosterone within them to allow for such extreme muscle growth, no matter how much weight training you do.  Granted some women will grow quicker than others, while some may lose weight easier than others, but the reasons for this can be quite vast.  It could be due to such things like different genetics, different diets etc.  In the end we are all unique and may respond differently to different things.  That catch is to experiment and find what exactly works for us individually.

So what’s the point and the reasons for all this hype on weight training.  The reason is that there are so many benefits associated with weight training:

1. Increase your overall muscle mass on your body

This in turn raises your metabolism and allows you to burn more calories at rest.

Muscle burns more calories at rest than fat.  Muscle needs more attention than fat.

In simpler terms while you’re just sitting, the muscles on your body need a supply of nutrients and blood constantly to repair, build and maintain the muscle as opposed to fat which needs far less nutrients.

2. Increase in appetite

Your appetite should increase and thus you can eat more without gaining a lot of fat, and with the training you are most likely going to need those extra nutrients.

3. Deeper sleep

You will sleep like a baby!  Weight training will definitely help you get better sleep.  Ok pretty much doing any physical activity will help with sleep, but weight training also stimulates the release of growth hormone.

When you have a good deep sleep, your body releases small amounts of growth hormone.  This helps with a number of bodily functions from creating hair growth, fat burning and how the body stores fat, all the way to aiding in the reduction of wrinkles, as it stimulates growth and cell reproduction and regeneration.  It also aids in repairing your muscles.

Growth hormone production in our bodies declines as we get older, thus the reason why we should maximise its effects while we can.  This is why we see so many of the older celebrities getting growth hormone ‘treatments’ to make them look so much younger.

4. Tone and tighten up

Weight training helps you achieve that toned and tight look.  It tones your muscles far faster and better than any other form of training and also assists in keeping your skin tight.  Another big thing which girls hate is cellulite, which it helps getting rid of.

5. Release endorphins

When you train, and get your heart rate up your body releases these ‘feel good hormones’ and endorphins which help to calm and relax yourself, even after the training.

And to some it’s a form of release, which is really a big plus with all the stress of our everyday lives.

6. Increase your self confidence

It will make you look and feel even better about yourself!  I don’t think we even need any other reasons to do it besides this

Something I really love about it as well, is that it forces you to become disciplined and enables you to attain a lot more focus both in an out of the gym.

If you don’t have that motivation to hit the weights alone, try get a gym partner to join you, and by doing so you two can push each other and ensure you both do everything correctly.  Or better yet take your better half with you and have fun together.  But if neither of these cases works out for you, don’t be sad, you can always start with one of the classes that they give at the gym.  Just find out what the class entails, as there are many different ones for all different goals and types of training.  Try to find one with a lot of resistance type exercises with bands and even some with weights or kettle bells.  If in doubt speak to one of the personal trainers or one of the aerobics instructors, they should be more than willing to help you.

Here’s a great article on how to bench press for the ladies, A Girl’s Gotta Bench It’s all good to train hard and intensely, but if you do not eat right, you may never achieve the results which you want.

Check out Part 2 of this article, more focused on the right nutrition for women:  Women and Weight Training – Part 2 – Getting Clued Up on the Right Nutrition

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The post Women and Weight Training – Part 1 | 6 Reasons Why You Should Hit The Weights appeared first on FitNish.com.