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Bodybybugs, Kingston (2025)

03/11/2015

Metabolism boosting foods: #7. Coconut oil (cold-pressed or extra virgin).
For years the media portrayed coconut oil as unhealthy, but that was primarily due to the fact that the research that was then conducted used hydrogenated and partially hydrogenated coconut oil which totally changes everything healthy about coconut oil, and this was "conveniently" not mentioned in publications.

As it relates to all natural coconut oil, there are several health benefits such as: 1. It's composed of medium chain triglycerides (MCT's), which your body can quickly and efficiently use for energy and most importantly is not stored in the body as fat.
2. Like breast milk, coconut oil is high in the fatty acid lauric acid, which plays a critical role in immune system function.
3. It is antiviral, antifungal, antiparasite and antiprotozoa.
4. It is high in capric and caprylic acid which are known antioxidants.
5. It is cardioprotective. Populations that consume 30-60% of their daily caloric intake from coconuts are virtually free from cardiovascular disease and it helps lower cholesterol.
6. Unlike unsaturated vegetable oils like soybean and corn oil, coconut oil does not block the secretion of thyroid hormone.
7. It is easily digested and can support healthy digestive function.
8. It helps with the absorption of zinc and magnesium, two very important minerals essential for several functions in the body including bone health.

In recent studies, subjects who consumed two tablespoons of coconut oil daily while following a reduced calorie diet, with daily exercise experienced a reduction in waist size and abdominal fat when compared to the control group that followed the same program without coconut oil. Additionally, researchers found that MCT's found in coconut oil had a significant thermogenic (metabolism boosting) effect. In another study, it was found that consuming 1-2 tablespoons daily of MCT's can boost metabolism by as much as 5%, which may mean burning an additional 150 calories or more by just swapping from refined vegetable oils to coconut oil (cold-pressed/extra virgin).

27/10/2015

Metabolism boosting foods: #6. Mixed Beans
Beans are an excellent plant-based source of protein, and depending on the type, about 12g of fibre per 1cup serving. Dietary fibre and protein are two nutrients associated with satiety (feelings of fullness).

Researchers found that when persons included beans daily in their diet, saw improvements in satiety, appetite and bowel function. It was also observed that persons consumption of snack foods and overall calorie intake decreased.

Legumes, including certain beans and lentils are also a good source of resistant starch, a special carbohydrate that is not digested by the human body. Multiple studies have shown that naturally-occurring resistant starch intake increases satiety and reduces overall food intake. Consuming resistant starch also increases fat oxidation (i.e. fat burning), decreases fat storage in adipocytes (i.e. fat cells) and improve insulin sensitivity. All of these benefits promote weight/fat loss and preserves fat free mass.

Furthermore, if weight management and metabolism benefits arent enough with regular consumption of beans, it has also been shown to significantly reduce "bad" (i.e. LDL) cholesterol and the risk of heart disease.

In the final analysis, it is quite clear that consuming 3-5cups of beans weekly, may have significant beneficial effects on your body composition as well as cardiovascular health. There are several options from which to choose, including black beans, garbanzo beans, kidney beans, lentils, lima beans, navy beans, pinto beans and more.

22/10/2015

Metabolism boosting foods:
#5. Chicken
Chicken is well known to be high in protein, at about 35g of protein per 4oz (cooked). In addition to being rich in protein, it's a good source of other vitamins and minerals that are critical to overall health and metabolism, such as:
• Vitamin B3 • Vitamin B6 • Vitamin B12 • Pantothenic acid • Selenium • Phosphorus • Choline • Zinc • Copper • Magnesium • Iron.

As with cottage cheese, chicken is an excellent source of the amino acid leucine (about 2.5g from a cooked 4oz portion breast). Researchers have found that high-leucine diets also result in better blood sugar management, which is a key component of keeping a lean physique and a trim waistline.

When choosing chicken, always try to go for hormone-free, organic or free-range chicken. Additionally it is best to choose the white meat portion (i.e. breast) as opposed to dark meat (i.e. thigh), as the dark meat has a much higher saturated fat content.

16/10/2015

Metabolism boosting foods:
#4. Plain Greek yogurt & cottage cheese.
As previously discussed, foods high in protein increase satiety and boost metabolism... hence greek yogurt. Greek yogurt contains more than double the protein of regular yogurt and only about 1/3 the amount sugar. Greek yogurt is rich in multiple sources of probiotics. A recent research published in the British Journal of Nutrition suggests that certain probiotics from the lactobacillus family of bacteria commonly found in greek yogurt, may help one to lose weight and keep it off. Always choose a plain greek yogurt as opposed to fruit-flavoured varieties that typically have 3 times as much sugar. Instead opt for adding your own fresh fruit such as berries etc making it more nutrient dense, high in fibre, vitamins, antioxidants and polyphenols.

Cottage cheese is rich in casein (slow digesting) protein, making it an excellent supply of amino acids. It contains 28g of protein per single cup, its also a good source of calcium, ribolflavin, vitamin B12, selenium and phosphorus. Whilst whey, a fast digesting protein is considered the "gold standard" of protein supplements, recent studies suggests that casein or a combination of whey and casein may provide greater muscle building and recovery benefits, especially during sleep when consumed before bed.

As with other foods mentioned previously, its recommended you choose organic sources of greek yogurt, cottage cheese and any other form of dairy when possible. Here are some benefits of organic when compared to conventional:
• 25% fewer omega 6 fatty acids, which are pro-inflammatory.
• 62% more omega 3 fatty acids, which are anti-inflammatory.
• optimal omega 6 to omega 3 ratio.
• 32% more EPA & 19% more DHA, which are two omega 3 fatty acids crucial for nervous system function, cardiovascular health, pain management, hormonal regulation, body composition, feelings of well being and more.
• 18% more conjugated linoleic acid (CLA), which has been shown to reduce body fat, increase lean body mass and improve body composition.

15/10/2015

Metabolism boosting foods:
#3. Eggs (omega 3 or free-range preferrably).
Eggs are a go to choice for protein because they are relatively inexpensive and packs about 6-7g of protein per egg. Additionally they are loaded with nutrients, such as: • choline, which supports brain health and nervous system function. • lutein & zeaxanthin, which are potent antioxidants that fight free-radicals and help prevent macular degeneration. • vitamin A • vitamin D • Selenium • Phosphorus • Potassium & more.

Eggs make an exceptional choice for breakfast, as they are easy to prepare and versatile. Research suggests that the satiety effects of eating a high protein breakfast have far reaching implications on your appetite and waistline. Eating a high protein breakfast keeps you fuller for longer, reduces cravings, makes you less likely to snack on high fat/ high sugar foods.

Please note that not all eggs are created equally. There is a clear difference between free range eggs vs regular supermarket eggs. Free range eggs may typically have: • 1/3 less cholesterol • 1/4 less saturated fat • 2/3 more vit A • 2× more omega 3 • 3× more vit E • 6× more vit D and • 7× more beta-carotene.

14/10/2015

Metabolism boosting foods:
#2. Wild-caught, fatty fish.
Cold-water fish like salmon, sardines, mackerel, halibut, tuna & anchovies are rich in protein and omega 3 fatty acids. Research suggests that not only does it increase metabolic rate, but it has also been shown to significantly decrease cortisol levels (a stress hormone associated with increased stomach fat.

Depending on where in the world you reside, getting this highly beneficial food can be difficult. However it can be sourced, expensive as it may be, it is totally worth it from time to time as the taste and benefits are just so great.

To a much lesser extent, it is permissible to buy these as canned-foods. However it is important to note, that you will be sacrificing a bit of total nutrient value, taste, & overall health due to the high sodium content and addition of preservatives.

Other choices not mentioned are cod-fish (aka saltfish) & herring.

13/10/2015

Metabolism boosting foods:
#1. Lean Red meat (grass-fed preferrably).
Beef is loaded with protein, and research suggests that an increased protein intake is the single most important dietary & lifestyle change one can make to effectively lose weight & be lean.

Benefits:
1. Increased satiety- protein induces a greater and longer sense of fullness than carbs or fats.
2. Increased thermogenesis- higher thermic effect meaning more energy required for digestion etc than carbs or fats, which essentially boosts metabolism.
3. Maintenance or building of fat-free mass and preservation of metabolic mate.

Essential nutrients:
• vitamin B12, selenium, zinc, niacin, vitamin B6, phosphorus, choline, iron, riboflavin, omega 3* & omega 6* fatty acids.

* grass-fed beef deduces the correct ratio of omega 6 to omega 3 (1.5 :1)... grain-fed on the other hand has a ratio (8:1).

13/10/2015

Hey all...
Over the next 2weeks, i'll be sharing with y'all my top 10 metabolism boosting foods.

In addition to that i will give some very important and relevant info about each food, so you can make an informed decision about the foods you eat in trying to achieve your fitness goals.

To your success,
Narada aka Bugs
Live good, eat clean & train smart!

25/04/2013

The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.
-- Thomas Edison

12/03/2013

A lot of people tend to forget or overlook the calories, sugar and unhealthy fats in common, everyday condiments. This is a huge mistake, because they really add up and can completely sabotage an otherwise excellent diet. Don't just assume that if you don't have to chew it, it doesn't count.

Sweet condiments like ketchup, steak sauce, sweet and sour sauce, cocktail sauce and others can be loaded with way too much sugar, which can wreak havoc on your insulin levels. Fatty condiments like mayonnaise, cheese sauce, parmesan cheese and bleu cheese dressing are loaded with unhealthy fats and pack a huge number of calories into just a spoonful of food.

Here are what I consider 4 of the worst condiments to eat when you're trying to lose fat, and some excellent things to try instead.

Mayonnaise

Mayo is not your friend. Two tablespoons (about a sandwich worth) has 200 calories and every one of them is fat. It's not even good fat; it's generally made from soybean oil. If you're making a sandwich or some chicken salad, try using spicy brown or Dijon mustard instead. Two teaspoons have 10 calories, no fat and only 2g of carbs.

Creamy Salad Dressings

Dressings like bleu cheese, creamy Italian or ranch are loaded with soybean oil as well, not one of the fats you're going for in your diet. The recommended serving of 2 teaspoons has 220 calories and 200 of them are fat. But have you measured out two teaspoons of dressing? They won't go far on a nice salad. On the other hand, there are about a hundred different vinaigrettes you can make in 30 seconds using olive oil and either regular or balsamic vinegar for the same calories, but with healthy fat from the olive oil. You also won't get the 300=mg of sodium that's in most creamy dressings.

Sour cream

There's not much you can say about sour cream that's good. Again, it's loaded with fat and not very healthy fat, either. Plain Greek yogurt is a wonderful substitute for sour cream in sauces or soups, on a potato or in your favorite dip. I promise that you won't believe how well protein-packed yogurt works in the place of sour cream.

Jelly and jam

Commercial jellies and jams are loaded with sugar and don't usually have much fruit in them. The sugar-free versions are sweetened with unhealthy artificial sweeteners. Try getting "no sugar added" (not the same as sugar-free) spreadable fruit, or make your own in the blender in about ten seconds. Just throw a few berries and just a touch of honey in, blend for a few seconds and spread it right on your toast, though ya'll know i'm not a supporter of bread.

Fat loss requires some sacrifices. But why should you sacrifice so much of your calorie, carb or fat allowance on a few condiments? Learn to sub things that are better for you so that you can save those calories for things that really matter and you'll be much better off!

06/03/2013

Splenda®, also known as sucralose, is an artificial, chemical sweetener.

Despite advertisements stating “Made from Sugar, so it Tastes like Sugar”,
which attempt to confuse consumers, Splenda® is not natural and contains
no elements of natural sugar.

You may also be surprised to learn that Splenda® contains chrlorine. Yes,
the same chlorine that goes in swimming pools. And here's the worst side
effect:

Just like chlorine kills off micro-organisms in swimming pools, Splenda®
and sucralose kill off healthy bacteria that lives in your gut -- healthy
bacteria that is VITALLY important to virtually every aspect of your
health.

Recently, a study at the University of Duke confirmed this very finding. Not
only is sucralose a heavily-processed, chemical artificial sweetener, but it's
also damaging to your gut health, which goes on to affect every other aspect
of your health.

Here's a direct quote from that study:

"Splenda® suppresses beneficial bacteria and directly affects the expression
of the transporter P-gp and cytochrome P-450 isozymes that are known to
interfere with the bioavailability of nutrients. Furthermore, these effects occur
at Splenda® doses that contain sucralose levels that are approved by the F
DA for use in the food supply.”

Did you know that over 80% of your immune system finds it's home in your
gut? In fact, there are more than 100 TRILLION living bacteria in your gut
that control many aspects of your health, and due to things like the ingestion
of artificial sweeteners like Splenda®, most folks have created a massive
bacterial imbalance in their body.

But, it doesn't just stop with the use of Splenda® or other artificial sweeteners.
There are MANY other factors that are contributing to the bacterial imbalances
that BILLIONS of folks are silently suffering from all around the world.

28/02/2013

Do you know about Ernestine “Ernie” Shepherd, who at 75 yrs old is the world's oldest female body builder? She likes to compete in 5K & 10K races and has run 9 marathons. Ernie started working out in her 50s. So! You have no excuse not to be YOUR BEST at at age. Learn more about Ernie's story at http://ernestineshepherd.net.

Bodybybugs

03/11/2015

27/10/2015

22/10/2015

16/10/2015

15/10/2015

14/10/2015

13/10/2015

13/10/2015

25/04/2013

12/03/2013

06/03/2013

28/02/2013

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Monday	09:00 - 17:00
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Wednesday	09:00 - 17:00
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