Nutrition is a very important part of life and an essential part of physical exercise and sport. we have a recognised expert in the field who has agreed to share some information with us all and help us on the route to a healthier lifestyle.

7 Simple Tips to Melt Body Fat by Improving your Nutrition

1. Eat regularly: every 2-3 hours
It is extremely important that your body knows when to expect an extra load of nutrients. Leaving long gaps of 4-8 hours is not only detrimental to weight loss (or gain!) but also to mental and physical performance. Small, regular meals are easier to digest and will also ensure that any weight loss comes from fat and not lean muscle.

Of course this means that you are eating smaller amounts and you’ll be able to work that out very quickly so please don’t start panicking about calories. Just keep one thing in mind: there are NO snacks. Every ‘meal’, even if taking place every two hours, should be considered a meal. The reason I make the distinction between meals and snacks is that snacks are often considered to be a piece of fruits, a biscuit, a cereal bar, etc. Take a look at the other 5 tips below and you will understand why I always recommend you eat meals and not snacks.

2. Include protein in every meal
For non-vegetarians, animal protein is hugely important for energy, repair and satiety. Whereas some foods will make you want to eat more and more, proteins can make you feel full for longer. However your choice of protein is important. You need to choose lean meats and avoid as much saturated fat as possible. So chicken without the skin, limit or avoid sausages, bacon and pork fat. Lamb and duck may be eaten in moderation but try and remove all the fat. Try and vary your proteins as much as possible so that you’re not eating the same thing at every meal. The quantity will vary on your gender, size and exercise routine but to give you an idea, this is what I would have:
• 1 egg or
• half a chicken breast or
• one lamb chop or
• a small tin (56gm) of tuna or
• half a tin of mackerel or
• one large tablespoon of cottage cheese or
• any piece of fresh fish that would equate to half a chicken breast in size

After training, if the session was particularly hard, I may double the size of the whole meal or I would simply keep it the same size and after my shower (washing my hair, drying it….all very boring but this would take 45-60 minutes), I would eat another meal.

For vegetarians, variety is the key to getting your full amino acid quota (which are the building blocks of proteins). So make sure your meal consist of 4-6 different foods.

3. Include raw and/or cooked vegetables at every meal
Vegetables are so unbelievably important for general health, immunity and performance yet they are overlooked in preference of that other carb, starch. Keep in mind that numerous vitamins and minerals are needed to make energy out of starch (bread, potato, rice, etc) and they are needed at EVERY meal. Forget the government requirement of 5 a day for fruits and veg. We need to start working towards 10 different vegetables a day! The quantity of fruit eaten will vary with age groups and individuals but for most in the UK, 1-4 fruits a day would be my recommendation.

For example, in winter, I tend to dislike the thought of fruit and may not have any or just 1 piece a day. However I tend to eat anywhere between 10-20 different vegetables, including salads (yes, it really is possible!). This doesn’t mean that I have a ‘portion’ size of every vegetable but I do have at least four bites of each. However in summer, my fruit intake will increase to 2-5 a day and my vegetable intake may decline to 10 a day mainly in salads and raw vegetables.

Raw vegetables:
So if you had 6 meals a day, with at least 2 different vegetables in each meal, that’s already 12 different vegetables! Raw in the easiest way to get your variety so peel and chop some carrots, rinse some sugar snap peas, French green beans (yes, they can be eaten raw), asparagus (ditto!), cut up some peppers of any colour and keep those in an airtight container in the fridge (with a squeeze of lemon juice to keep them fresh). Dip into these at any time or take to work with you. This is the easiest way to get 5 or more different vegetables into your diet. If you don’t like them on their own, dip them in humus, guacamole or yoghurt.

Bean salad:
Another great way of getting lots of vitamins, minerals and fibre is by making your own beans salad. To make life easy just buy a tin of mixed beans or buy several tins of different beans, mix them together, add olive oil, lemon juice or vinegar, garlic and onion if you like, and some chopped crunchy veg like carrots, celery, cabbage, any herbs and spices (optional) and place in an airtight container in the fridge. Add a spoonful to any meal for instant variety!

4. Limit the use of sweet, processed products to just before, during or just after exercising
These would include breakfast bars, sports bars/gels/drinks, confectionary, etc. During periods of activity, products containing some form of sugar can be used for quick energy. However outside of active times, all forms of refined sugar should be avoided not just to lose weight but also as the empty calories from sugar will cut your appetite without providing you with the essential vitamins and minerals needed by your body to function optimally. Believe it or not, it is actually quite difficult to eat enough of the good stuff so don’t waste your appetite on the rubbish!

Just to make sure you know what to look for on the label, should you find a product that looks ‘nutritious’, sugar is:
 White: sugar cane or beet
 Barley malt
 Glucose
 Honey
 Maple syrup
 Brown sugar
 Rice syrup
 Corn syrup
 High fructose corn syrup
 Dextrose
 Maltose
 Molasses

Carbohydrate Substitutes
for Sugars

 Maltodextrins
 Glucose polymers

5. Limit or avoid all refined, processed and ready-made meals
All these foods will have hidden fats and sugars in them and will not be as rich in vitamins and minerals as fresh foods. I know it makes for an easier life, but if you really want to lose the fat and if you really want to feel energetic you really need to eat fresh food as often as you can. Remember that frozen vegetables can also be included as these are often frozen immediately on harvesting and can, in some cases, have more nutritional value than fresh vegetables. That’s because time, heat and light will diminish the vitamin contents of fruits and vegetables.

To make your life easier, you need to prepare ahead of time. So many things can be eaten cold, like chicken and boiled eggs, so all you have to do is prepare ahead of time so that you know exactly what to eat when the time comes. Many foods can be re-heated if you don’t like the idea of cold foods. A lack of planning, stress and hunger will result in you grabbing the first thing that’s available…..and do you think that’s going to be chicken with mixed beans and a few pieces of raw veg???

6. Eat directly after training
This is the one time when you are guaranteed that your meal will not end up on your thighs or hips or belly but directly into all the working muscles to replenish their stores of glucose. Don’t make the mistake of avoiding food for 3-4 hours after a workout. Your body needs both carbohydrates and protein to re-fuel and to start the repair process. You will NOT lose weight by ignoring this meal!

7. Vary your starchy carbohydrates
If you’re trying to lose weight, you may want to limit the starchy carbohydrates although not after an exercise session. At other times, I would recommend you get most of your starch from beans. When choosing a starchy carb, keep in mind that here too, variety is key. Don’t always go for the potato or pasta. Try wild, red or brown rice, couscous (also available wholewheat), barley or quinoa (although this last grain-like product is not as high in starch content as the other grains listed, it is high in essential amino acids so excellent for vegetarians trying to increase their protein load).

Biography
Kathryn Bistany, managing director of Corpotential Limited left her successful career in the City after 13 years in investment banking to dedicate herself to personal fitness and sports therapy. After a serious sports injury and suffering nutritional deficiencies, Kathryn decided nutrition offered the key to optimum sports performance.

She received her Bachelor of Science degree from Westminster University, London and her Master of Sports Nutrition from Newcastle University in Australia.

Kathryn presently works with three top tennis academies, a sports injury rehabilitation clinic and numerous athletes in a variety of sports.
Corpotential is based in London, England.

Nutrition Consultations

1. Injury Rehabilitation through Nutrition: this is a one hour consultation specifically geared at improving the quality and speed of recovery. The eating plan will include a list of foods to avoid due to their pro-inflammatory effect as well as foods to increase for their anti-inflammatory element and their ability to promote repair. Vitamin and mineral supplements are also part of the protocol and their role in the repair process will be explained. Huge improvements have been noted on both acute and chronic injuries and often, surgery has been avoided. Cost of Consultation £90
Cost of Supplements £50-150

Supplements (vitamins, minerals and probiotics) are all offered at cost price, plus 5% administration charge, and not retail price

Case Study 1:

Female, 35 years
Stress fractures to both tibias
Chronic inflammation, swelling and pain to both lower legs
Running was impossible and long walks painful
No change after 9 years of seeing specialists in all fields
Within 4-6 weeks on nutrition programme, short runs of 20 minutes 3 times a week without pain or inflammation

This is the case that got me interested in nutrition for injury rehabilitation. I was the injured party and had completely given up on any activity involving high impact. Since then and after much more research, I have absolutely no doubt that nutrition is one of the most powerful weapons involved in the repair and recovery from any kind of injury, old or new.

Case Study 2:

Female, 60 years
Tear of tendons to rotator cuff.
Second injury to site, surgery not recommended
Pain unbearable, movement of arm limited to vertical moves of forearm but no movement of upper arm
Within 4 weeks on nutrition programme pain completely controlled and within 9 months movement of upper arm 95% normal with no pain and normal strength.

“As a result of a tear of the tendons and ligaments in the right rotator cuff, my arm was virtually useless because of extreme pain and lack of mobility. The physio and osteopath failed to make much of an impression on the situation, and the orthopaedic surgeon advised against an operation as the tendons and ligaments had been damaged before and were now too frail for effective surgery. 'The best we can do is to keep you pain free but don't expect the same mobility in your arm.' With Corpotential’s help and support for almost a year, the pain gradually receded and mobility returned. There is nothing now that I cannot do.”
S. Conrad 6 March 2008

2. Comprehensive Nutritional Assessment for Peak Performance: this is a 2 to 2 ½ hour consultation for athletes or those serious about their sport. In this consultation we analyse your present nutritional status and lifestyle in order to assess what changes need to be made to reach your peak performance. The aim is to determine what you should be ingesting, when and in what quantities in order for you to feel at your peak at all times. Our starting point is general nutrition for sport but our ultimate aim is optimum nutrition based on your biochemical individuality, your sport and your lifestyle.

Food and drinks will be available at this consultation. Cost £225

Follow-up Consultation (within 6 weeks of first consultation): 1 hour Cost FREE

This consultation will consist of a review of the changes you have managed to implement in your diet and a discussion of any difficulties you may have come across and what changes still remain to be made to reach your goals.

"Corpotential takes the time to understand the athlete's lifestyle, needs and goals and uses these to tailor make a performance enhancing nutritional programme. Such an approach allows the athlete to find their own way to adjust and therefore maintain long term habits which produces better performance"

Victoria Davies
GB Tennis Girls/WimX Tennis Academy

“Since Corpotential has taken over all nutritional elements for the David Lloyd Academy the players’ performances have improved exponentially. Kathryn’s knowledge/expertise and dedication to the job have been the main reason for the success of our athletes.”
Kieron Vorster
David Lloyd Academy

If you want to up your game or recover from an injury then mention London Kettlebells and you will recieve a £50 discount on the Comprehensive Nutritional Assessment for Peak Perfornace if purchased after the Injury Rehab Consultation.

Kathryn can be contacted at -

info [at] corpotential [dot] com

http://www.corpotential.com