How to cheat your meals wisely

You don't have to go without all those mouth watering treats when you're eating cleanly most of the year. As long as you have a reasonable level of self discipline and don't go overboard with your portions you can still be part of the festivities without feeling guilty about enjoying some of life's delicious morsels.

However, if you have a big goal - like a bodybuilding contest or big weigh in that is only weeks away - in mind and you don't want to feel 'guilty' about having a treat then its probably best you don't indulge at all.

For those who can afford a cheat meal, here's some tips on how you can organise your cheat meals and training so you can burn those calories maximally, bon appetite!

1. Workout as early as possible, preferably first thing in the morning.

If your schedule is really hectic, I would advise waking up early and getting training done, if possible, right before you go to work. If this is not possible, then try doing it at lunch-time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.

Misunderstandings of Chocolate

Many of us admit to feelings of guilt when we overindulge in chocolate, even when we eat the treat in moderation while following a balanced diet.

We wonder if chocolate is harmful to the teeth. Does it contain too much cholesterol? Will it lead to obesity?

Health professionals have provided chocolate lovers with scientifically supported facts that shed light on the misunderstandings about chocolate.

Acne. There is no evidence that food, including chocolate, has a direct role in the pathogenesis of acne. Research on the causes of acne vulgaris links its occurrence to rising testosterone levels during puberty. This results in enlargement of the sebaceous glands, which can eventually lead to the development of comedones (black-heads).

Meal Frequency part 2

In Part 1 of Meal Frequency we outlined the improtance of eating 5 to 7 times per day. You read that eating smaller meals throughout the day will elevate and speed up your metabolism, improve digestion and amp your energy levels while keeping insulin and hunger levels suppressed. Additionally, you can create a positive environement for lean muscle tissue growth and repair, positive nitrogen balance, without the use of harmful drugs.

So how do you fit in 5-7 meals per day without being forever in the kitchen making food all day? Read on:

1. Make use of Protein powders and bars
You don't have to actually "eat" every meal. You can use protein powder and bars to get the quality protein you need so that the whole eating process is less stressful for you.

But there are so many out there. How do you know which one is best? I usually lean towards WPI (whey protein isolate) which is a higher quality protein but WPC or a mix of both is fine too. As long as the protein is low carbs and low in saturated fat. Stay away from the pre mixed 'Protein drinks' as they are usually high in sugar. If you must have one, then have it after your training so the body uses the sugar to replace glycogen.

Another important consideration in choosing your protein powder is how easily it mixes if you need to have it on the run. Will it mix with a shaker cup or even just a glass of water and a spoon? Most won't, some will. If eating on the run or at work is a big issue, mixability becomes very important.

Easter Morsels

Easter Eggs can be good for your teeth!

For years dentists have been saying "Chocolate is bad for your teeth", but new research shows that chocolate may actually have benefits for your teeth.

A study carried out by researchers at Osaka University in Japan has found that part of the cocoa bean - the outer husk - may actually have an antibacterial effect on the mouth and can aid in fighting plaque.

The study was carried out on rats, which were fed a high sugar diet. One group of rats was given an extract of cocoa bean husk via their drinking water. After three months, the rats that were not drinking the cocoa bean husk had on average 14 cavities each, while the rats that had consumed the cocoa bean husk had only six cavities on average.

Meal frequency

Many of you out there probably know to the millisecond when you're due for your next meal without even looking at the clock. You've had many years of planning your training, meals and snacks to maximise the amount of effort you put in the gym with good nutrition so you already know the benefits of eating frequently.

	But there still some of you need to be convinced that eating more than 3 meals a day will do wonders to your waistline. And this is what this update is about, I still get the popular question "Why am I supposed to eat 5, 6 or 7 meals a day?" when I've designed an eating plan for a newbie.
For the 'normal' population eating breakfast, lunch and dinner is seen as a healthy regime, but in the fitness population that is 'us' we need more than 3 meals to get our brain and muscles in good shape. But admittedly eating 5 to 7 times per day requires a greater level of planning and effort, causing many to stick to old, less effective habits simply because it's easier.

Health and Fitness - Home

How to cheat your meals wisely

Misunderstandings of Chocolate

Meal Frequency part 2

Easter Morsels

Meal frequency

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