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Foods That Cause And Heal Inflammation

June 21, 2018realadmin_adminEducation, Nutrition

Maintaining a healthy, well-functioning body is all about balance

  • Sympathetic and parasympathetic activity
  • Alkalinity and acidity
  • Exertion and relaxation

Inflammation is no different. Inflammation is the incredible mechanism by which the body heals itself after injury or tissue damage. Where this becomes a problem is when the immune system triggers a prolonged inflammatory response when there is no potential harm. Basically, a little bit of inflammation is needed, but when it sticks around for too long, it can cause serious problems. We now know that the number one contributor and remedy to chronic inflammation is nutrition. This means that we have the ability to reverse the effects of inflammation, simply by making changes to our diet!

In the seminar earlier this week, we talked about the inflammatory response and the vast effects it has on your gut health, brain chemistry, immune function and how it can lead to many autoimmune diseases. You may be suffering from inflammatory problems if you experience:

  • Brain fog or poor mental focus
  • Poor digestion (bloating, gas, indigestion, etc.)
  • Poor immune function (get sick often)
  • Joint pain or stiffness
  • Fatigue
  • Headache
  • Irregular appetite
  • Poor mental health

SO WHAT SHOULD I EAT?

In order to reduce inflammation in the body, include more anti-inflammatory foods in your diet such as:

– fresh vegetables (spinach, broccoli, kale, etc.)
– omega 3 rich foods
– chia seeds
– pumpkin
– wild caught salmon
– blueberries & pears
– walnuts (soaked)
– turmeric
– ginger
– garlic
– cinnamon
– fermented foods (kombucha, kimchi, sauerkraut)
– bone broth (Find out the benefits here, and find a recipe to Coach Dan’s bone broth here)
– zinc
– apple cider vinegar

Reduce or eliminate the intake of foods that cause inflammation such as:

– refined carbohydrates (sugars, soft drinks)
– trans fats and deep fried foods
– refined flour (bread, tortillas)
– grains (wheat, rye, corn, sorghum, cereals, oats, etc.)
– dairy products
– grain-fed meat products
– legumes (beans, peanuts, chickpeas, soybeans, etc.)
– nightshades (potatoes, tomatoes, eggplants, capsicum, peppers, paprika)
– alcohol

We are all different and nutrition is highly personal and individualised. Some of the above food groups may not cause issues for you – these are just some common or notable food groups that you may be sensitive to. If you would like one-on-one coaching to help you figure out what nutrition protocol best suits you and your body, don’t hesitate to book in for a Blueprint Session here, where one of our incredible coaches will happily guide you on your own journey of health and wellness.

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Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
HOW TO STOP OVERCOMPLICATING YOUR NUTRITION With HOW TO STOP OVERCOMPLICATING YOUR NUTRITION

With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦
CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!! CONGRATULATIONS TO THIS SUPER ⭐️ BERNADETTE!!

Bernadette is our latest client of the month. Finding her spot on the wall of fame, Bernadette has had raging success since she first started here at RFT. 

“B” started with the end goal in mind and hasn’t forgotten it since. She has been renamed “Little Miss Consistent” sticking to 
🏋🏼‍♀️x3 PT sessions/wk 
🚶‍♀️committing to increasing her daily movement
📓 tracking her food on a consistent basis over a year and a half
🥵 and getting 1-2 sweat sessions in per week
As a result B’s body composition has consistently (and never spiked or increased at any point!) gone down. Body fat has decreased and muscle has either stayed the same or increased. 

Working in a high pressure full time job, looking after her two precious children, wife, and everything in between Little Miss Consistent definitely deserves these results and more!! 

I am so very excited to see where 2021 takes her. Watch this space! 

Coach B & Coach Matty C. ♥️

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Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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