Whether it is topical blog posts, nutrition articles or media features, Laura frequently contributes to wellness editorial content. She scientifically reviews up to date evidence on a topic and breaks it down into digestible, interesting content for audiences.
Is weight a good measure of progress in the gym?
You’ve made the decision to work on your fitness, nutrition and overall lifestyle and you are ready to see changes and results. So how should we be measuring progress?
The bathroom scales only give us half the picture and can only tell us total body mass. They do not give an accurate read on body composition metrics, such as water, fat, protein, muscle, bone mineral content lean mass and fat mass. In most cases, when you start training you will often see an increase on the scales due to the increase in muscle mass. In the same way, BMI is now considered an outdated health metric because it does not give an accurate read of a persons body composition. For example, a professional rugby player is likely to score poorly on BMI charts and may even be labelled as obese when they are fitter and leaner than someone with a lower BMI. BMI has its place at a population level but it should be taken with a pinch of salt when using it as a marker to assess individual health. That being said, if you have specific weight loss goal then using your baseline weight as a reference point can be a useful marker. However, for many people the bathroom scales become a source of stress rather than an informative tool. Measuring body composition, for instance, lean muscle mass and fat mass is a more accurate way to track change overtime.
So what other markers are good indicators of progress?
Energy Levels
Energy levels are a great progress marker that do not involve using the scales. In particular, individuals who experience chronic diseases, such as PCOS are likely to notice a stark increase in energy levels with the introduction of a balanced diet and exercise. Specifically, incorporating complex carbohydrates into the diet, such as oats, wholemeal bread, brown rice etc are more likely to notice more consistent energy levels with the stabilisation of blood sugar. Eating optimally and exercising regularly has also been shown to improve sleep, which further improves energy levels.
“TAKE BMI WITH A PINCH OF SALT”
Gut Health
Hand in hand with energy levels is digestion. Signs of regular exercise and optimal nutrition is a happy gut, with regular bowel movements and a reduction in bloating symptoms. Incorporating fibre and increasing hydration are great nutrition hacks to optimise digestion.
How You Feel In Your Clothes
Feeling more comfortable and confident in your clothes is a great motivator to keep progressing with your fitness and nutrition goals. If weight loss is your goal and fitting comfortably in to your old favourite jeans again is your benchmark then go for it. There’s nothing better than having more options to try on in your wardrobe!
Mood
We are what we eat and we know from research that food impacts our mood. Eating regular, balanced meals rich in fruits, vegetables, whole grains, healthy fats and lean sources of protein create a more stable positive mood throughout the day. In particular, incorporating omega-3 fatty acids, such as oily fish and seeds have a positive impact on brain function.
Physical Performance
By pairing good nutrition with regular exercise clients might see an increase in their physical fitness levels and overall performance. This might look like lifting heavier weights, running for longer periods of time or simply having more energy post-workout. Consuming enough protein daily is key for building the muscle back up after exercise and facilitating muscle growth. The recommended daily intake for protein is 1.2-2g of protein per kilogram of bodyweight, which is the equivalent of approximately 20-25g of protein per meal. For active individuals, protein needs may sit higher at around 1.4-2g of protein per kilogram of body weight.
However you choose to measure your progress the focus should be on improving your overall health and confidence. Focusing solely on weight and external metrics can lead to obsession over aesthetics and we can end up ignoring key components of health.
Is Sugar as Harmful as We Think?
The consumption of free sugars in moderation is not harmful. However, free sugars are energy dense and increase the energy intake of the overall diet. Many individuals consume more sugar than the recommended daily intake without realising. The food industry incorporates free sugars into almost all processed foods, such as sauces and ready meals that are consumed daily in the typical Western diet. Read more here
Collagen Supplements: Do we need them?
Collagen supplements claim to help skin, joints, bone and muscle… but do they really work? Anti-ageing, improved skin elasticity and increased ligament flexibility are just some of the supposed hailed benefits of supplementing with collagen. Collagen is an amino acid protein which provides structure to the skin. Collagen determines how smooth and firm the appearance of the skin is. When skin matures, the production of collagen fibres declines and the collagen matrix begins to lose its structure, resulting in wrinkle and fine line formation. Is the secret to improved skin quality and increased youthfulness really tied to this one ingredient? Read more here
PMS - how can nutrition support us through our menstrual cycle?
Premenstrual Syndrome (PMS) refers to the psychological and physical symptoms some women may experience in the luteal phase of the menstrual cycle (1 to 2 weeks prior to the onset of a period). Symptoms usually last a few days and disappear with the onset of menstruation. Approximately 47.8% of women of reproductive age globally are affected by PMS. In 20% of cases, symptoms are severe and can cause significant disruption to a woman’s daily life. Read more here
Myth-Busting Hydration
We’ve all been told to have eight glasses of water every day to stay hydrated, but what’s the truth in that and when might hydration needs vary? Individual hydration needs vary depending on a variety of factors, including, body composition, physical activity levels, levels of salt present in the diet and environmental factors. It is challenging to make general recommendations about the amount of water a person should consume for optimum hydration. Read more here
A true reflection? Understanding Body Dysmorphic Disorder
Closely intertwined with body image, body dysmorphia involves the preoccupation with imagined defects in appearance. It is a disorder that goes deeper than vanity, it is a severe global public health problem with more than 1 in 20 girls aged 17-19 diagnosed in the UK. It can cause significant distress impacting a person’s social life, work, and personal circumstances. In many cases Body Dysmorphic Disorder (BDD) can take the form of distortions in body image or simply negative feelings about specific areas of the body. Read more here
The MIND Diet: Eating to Optimise Brain Health
The ‘MIND’ diet has been branded the leading diet of 2022 for overall health and has gained traction due to its easy-to-follow application. MIND combines both the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. The Mediterranean diet originates in the food cultures of the regions that surround the Mediterranean sea. It is based on the frequent consumption of olive oil, plentiful plant fiber (cereals, legumes, fruits vegetables), and essential fats from nuts and seeds. Read more here
The Turmeric Benefits The Skin Experts Want You To Know
Laura Jennings, a UK-based registered associate nutritionist, adds: “Turmeric is generally considered non-toxic for humans, and higher doses are typically recommended to yield maximum dermatological benefits. Clinical studies have found turmeric to be safe at 6g per day orally for 4-7 weeks. While there is no daily recommended intake for turmeric, it is important to consider the bioavailability of the herb.
For instance, the amount of turmeric available in lattes is close to around 200 mg and drinking anywhere between 1-5 turmeric lattes daily is considered safe. Therefore, consuming a turmeric latte with a dish containing turmeric would only work to optimise its benefits, as it is unlikely to cause any adverse side effects. This is the same for turmeric supplements, with no adverse side effects reported. However, there have been reports of symptoms of nausea, dizziness, and an upset stomach in very high amounts (over 6000 mg twice daily),” Jennings says. Read more here
Alcohol and our health
According to Alcohol Change UK almost three in 10 drinkers (28%) found themselves drinking more in 2021, compared to 2020, and one in four (25%) would like to cut down. It is estimated that Dry Jan attracted 7.9 million adults in the UK to give up booze for the first month of this year. For the best foods to eat on a hangover read more here
Is it Really Possible to ‘Boost’ One’s Immune System?
Stocking up on supplements, drinking apple cider vinegar, the celery juice cleanse and even certain Yoga poses are just a few of the wellness tips that have promised to boost our immune systems in the past year. In the face of the Covid-19 pandemic, it is essential to have a healthy immune system and this has led to an influx of advice claiming that certain nutrition or lifestyle tweaks can significantly improve one’s immune health. But is it really possible to boost one’s immune system through nutrition and exercise? Read more here