Prized as a sacred seed in the ancient Inca civilization,quinoa is still a nutritional treasure. This protein-packed food, with its nutty taste and chewy texture, is flavorful as well as filling. Once its bitter coating has been soaked or steamed off, the seeds are easily prepared and can be served in recipes where rice, wheat, corn or other grains are used. The benefits of quinoa are as plentiful as its culinary uses. Here are a few of the roles quinoa can play in a healthy diet:

1. Protein Powerhouse

Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.

2. Low G.I

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.

3. Internal Cleanser/Detoxifier

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

4. Bone Builder

For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.

5. Brain Food

A cup of cooked quinoa offers 15 percent of the Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.

Because of its carbohydrate content Quinoa is a great food to have in meals that you eat just before or after a workout.

To lose fat from your body, you must create a deficit between how much energy your body is burning and what you are putting into it. It sounds simple but if you go about it the wrong way you can slow your metabolism down and make your body want to hold onto fat.

You need to creat a deficit of  3500 calories between what you burn and what you consume over a week to lose 1/2 kg a week.

You can do this in the following ways:

A) Walk 2 hrs each day on the treadmill

B) Dont eat any food after luch time

C) Do a 20 min session of high intensity exercise intervals each day

If you were to do option A, you would need to devote a lot of time to this which you probably don’t have. Over time this type of training can actually cause your body to lose muscle which slows your metabolism.

If you were to do option B, after a week your metabolism would start slowing down and you would quickly hit a weightloss plateau. I would personally miss my dinner too much!

If you were to do option C, you wouldn’t have to go without your dinner and your metabolism would actually speed up. You will also gain a lot of fitness very quickly. Plus the weight that you would lose is more likely to be actual fat rather than muscle and fluid.

Properly stuctured high intensity exercise sessions can speed up your metabolism( rate that you burn energy even at rest) for up to 48 hrs after each session. Walking like option A does not create this after effect.

And if you were to add in some resistance training sessions each week you would increase your metabolism even more by adding extra lean muscle to your body. And for the girls- muscle is heavy not big so dont worry you wont bulk up. Your muscles will just get firmer and you will burn even more fat.

So skip the slow, gentle exercise and start working harder not longer. The results will speak for themselves.

(if you are new to exercise please start gently and under the care of a personal trainer)

They dont tell you how much muscle is in your body, how hydrated you are or what size clothes you wear. They just produce numbers that are relatively meaningless, confusing and at times humiliating.

enough said…

If you would like to become a personal trainer or are just curious about the fitness industry then come along to our fitness industry careers night. We are a campus for Australian Institute of Personal Trainers.

It will be held at fitpeople personal training studios  2/603 David St Albury and commence at 6.30pm.

Please contact Angus Harris on (02) 60218833 to reserve your seat.

Angus, I remember when I first started I had to hold your hand to do a step up. I was so weak and wobbly. You took any embarrasment out of it and always made me feel good.

I am sure I wouldn’t be where I am today without your care and support and I thank you for that.

Sue, Wodonga

(Read more success stories)

The secrets to getting your metabolic rate moving faster than Usain Bolt.

We’ve heard it all before: a new magic potion or diet claims to help lose that stubborn 3 to 5 kilos you’ve never been able to get rid of. The secret to this magic formula however, may not be this miraculous new diet but, to boost your metabolism.

At age 45 and morbidly obese, my GP told me I needed the services of a personal trainer. After searching the internet I gave Angus a call and started training with him twice a week.

Embarrassed by my size and my inability to walk the shortest distance without back pain, Angus was nothing but supportive and encouraging. Apart from helping me with my physical well being he has also given me great advice about the nutritional and lifestyle changes I needed to make to get my weight down.

Since starting with Angus I have now lost 41 kilos and have the mind set I need to continue getting myself healthy for myself and my children. I am now no longer scared of physical activity and can comfortably walk for kilometres without back pain.

When I look back at the things I could do when I first started training compared to where I am today, I am amazed by the physical and mental strength I have gained.

I cannot recommend Angus and his team enough.

Leanne, Wodonga

(Read more success stories)

Why don’t you give yourself a challenge and enter the nailcan hill run this Sunday 6th May. The run starts at 10am from the Lavington Panthers Sports Club in Centaur Rd, Lavington. The course is 11.3km and all proceeds go to Aspect which is an organisation that helps kids with Autism.

You don’t have to be able to run. Grab some friends and walk it or if you’re keen see if you can run all the hills without walking. If you’re super keen see if you can beat John from Bootcamps Australia.

There is also a Mountain bike version at 8am which is 15km with some tricky single track bits in it. Angus will be doing this one.

Entries are done via the website www.nailcanhillrun.com . If you get there early you can enter on the day.

Both events finish at Bonneydoon Pk on Pemberton St, West Albury.

The riders will finish from 8.35 and the runners from 10.40.

We will be there at the big white marquee at the finish so pop in and say hi.

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One of the most commonly used spices, this one will help to detoxify the body so
that you’re burning off fat as effectively as possible. This spice also helps to
loosen up fat to get it ready for fat burning.
When you combine this spice with a proper calorie intake and regular workout
sessions, you have a strong fat loss combination.

One thing that so many people entirely overlook as they go about their diet is the power of spices. Spices will not only boost the taste of your foods but also enhance your metabolic rate so that you burn fat all day long. Making proper use of spices will be a must. Spices are quick and easy to add into your dishes and one of the best ways to make sure that you don’t experience that dietary boredom that we talked about earlier.
So which spices should you be focused on? Here are some of the top spices that are going to help you take your fat loss into high gear.

Cinnamon

A sweet spice that many people enjoy, this one helps to control your blood sugar levels and will also give your immune system a strong boost. It’s going to promote a healthy digestive system as well, ensuring that you’re able to remove all the toxins from the body on a regular basis. If these build up, they can influence your metabolic rate and how well your body is able to rid itself of its body fat.

Ginger

This spice is often used to combat nausea, but it too has metabolic boosting powers. It works great in many recipes and will add an oriental flare to the dish.

Black Pepper

Sounds simple enough but this spice can offer up to 8% increase in your metabolic rate and will also help to reduce symptoms of constipation and gas from your meals. This one is ultra easy to add to any meal, so start making the most out of it.

Turmeric

A very often forgotten spice, this one will help to lower your blood sugar so you don’t get strong food cravings and help to reduce body fat. This spice can actually help to block fat gain so it’s one that you definitely want to be making good use of.

Cayenne Pepper

This spice has reportedly given some individuals up to a 25% boost to their metabolism so if there’s one that you definitely want to be making good use of, this is it. Adding this to a meal can increase the number of calories you burn over the next few hours, ensuring fat loss progresses along maximally.

Garlic

One of the most commonly used spices, this one will help to detoxify the body so that you’re burning off fat as effectively as possible. This spice also helps to loosen up fat to get it ready for fat burning. When you combine this spice with a proper calorie intake and regular workout sessions, you have a strong fat loss combination.
Chilli Powder

Finally, last but not least we have chili powder. This one acts very similar to cayenne pepper in the body due to its capsaicin content and will provide you with a nice metabolic boost so you burn more calories all day long. As far as fat loss goes, it can’t be beat.

So make sure you are not overlooking the power of spices. Far too many people focus on what they can do to cut out foods from their diet but instead of taking that route, how about looking at what you can add in so that you see a faster overall rate of fat loss.