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Spinach. Why We LOVE It So Much!

Recently, superfoods have taken the spotlight everywhere! We’re constantly turning to the next big trend to determine what we should be eating be it algae or a fungus! But what about some of the healthiest foods that we overlook and take for granted that are in front of us every day and don’t break the bank when it comes to purchasing them? Let’s talk about good ol’ Spinach!

  1. Anti-inflammatory and Rich in Antioxidants.

Spinach contains chlorophyll and high levels of carotenoids such as beta carotene, lutein, and zeaxanthin. Collectively, these phytochemicals are anti-inflammatory in nature, and can even help prevent cancer. The anti-inflammatory properties of spinach make it good for the heart, and it can help reduce the kind of inflammation that damages blood vessels.

Spinach is also rich in flavonoids, which are antioxidants that can boost immune function and also prevent cancer.

  1. High in Key Nutrients.

Spinach is rich in iron, fibre, and potassium. The high iron content gives you energy and the strength to weight train and otherwise support your new healthy lifestyle. The fibre keeps you feeling full and satisfied. The potassium content is good for your heart, reducing blood pressure and protecting against common conditions like hypertension.

The best part is that while spinach is high in all of these nutrients, it’s low in calories, containing just 23 calories per 100 grams. It also contains 3 grams of protein and 2 grams of protein per 100-gram serving, making it a healthy food that you can easily add to any meal.

  1. It’s Versatile.

Aside from all of the health benefits, spinach is an incredibly versatile health food! Though not entirely flavourless, it easily adapts to virtually any dish and cooks down so as not to overpower your favourite meals.

Here are some simple ways to incorporate more spinach into your diet:

Smoothies – if you regularly drink smoothies, adding spinach is a tasteless way to add nutrients. Add a handful whenever you can!

Stir fries – if you stir fry protein with some other vegetables, adding spinach is tasteless. Because its water content is so high, you won’t even notice it.

Soups – most soups contain vegetables and, whether it’s a lighter soup or one that’s heartier, you can add spinach for a kick of fresh flavour!

Omelettes – add spinach to your heart-healthy egg-white omelettes for some extra vegetables.

Sauces – you can chop spinach roughly and add it to most sauces, including marinara and even pesto.

Spinach is a great way to bulk up meals with nutrients without bulking up the calories! It’s also a simple way to get the nutrients you need, reduce the number of calories you consume, and support your weight loss and health goals!





Alternative Sweeteners. What’s the Risk?

Alternative Sweeteners. What’s the Risk?

Further sugars come in numerous forms other than just your simple table sugar, and the dreaded high-fructose corn syrup. Alternative sweeteners such as maple syrup, honey, agave, and coconut sugar are promoted and sold as “natural substitutes’ and often publicised as healthier alternative. Yet what I want to know, is that is this actually true, or are they brain-washing us again within the millions?

Very Little Nutritional Value.

Just like sugar, these alternatives are offer very little nutrient value to us, yet they add substantial calories to our diet. Replacements such as maple syrup and honey elevate blood glucose similarly to sugar, leading to disease-causing effects in the body. Agave and coconut sugar rank lower on the glycemic index, but are still empty calories and have other negative effects…Repeated consumption to these overly sweet tastes, can actually dull our taste buds to the naturally sweet tastes of berries and other fresh fruits, which maintains those horrid cravings for sweets and can prevent weight loss. Even though some of these ‘natural’ sweeteners undergo fewer processing steps than sugar, they may retain some phytochemicals from the plants they originate from, but their nutrient-to-calorie ratio is still very low, and they contain minimal or no fibre to slow the absorption of their sugars. The negative health effects of added sugar to anything can include increased risk of weight gain, diabetes, cardiovascular disease, and cancer.

Fructose Stimulates Fat Production

Both fructose and glucose are broken down differently by the body. When fructose is absorbed, it is transported directly to the liver, where it is broken down to produce energy. Fructose itself does not stimulate insulin secretion by the pancreas. However, much of the fructose is actually metabolised and converted into glucose in the liver, so it does raise blood glucose somewhat, although not as much as sucrose or glucose would do. Despite its low glycemic index, added fructose in the form of sweeteners still pose health risks. For example; fructose stimulates fat production by the liver, which causes elevated blood triglycerides, a predictor of heart disease. These elevated triglycerides have been reported in studies after consuming fructose-sweetened drinks, such as cocoa cola and 7up, and even more was this effect heightened in the participants who were insulin-resistant. When used as a sweetener, fructose also seems to have effects on hunger and satiety hormones that may lead to increased calorie intake in following meals.

So what is a better alternative?

So in summary, when we ingest any sweetener, be it ‘natural’ or not, we get a mix of disease-promoting effects, such as the glucose-elevating effects of added glucose and the triglyceride-raising effects of added fructose. Sweeteners, unlike whole fruits, are concentrated sugars without the necessary fibre to regulate the entry of glucose into the bloodstream and fructose to the liver. All caloric sweeteners have effects that promote weight gain, diabetes and heart disease, regardless of their ratio of glucose to fructose, or what type of plant they originate from. So the better option? If you fancy something sweet, eat whole fruit! Simple!




  • Fagherazzi G, Vilier A, Saes Sartorelli D, et al: Consumption of artificially and sugar-sweetened beverages and incident type 2 diabetes in the Etude Epidemiologique aupres des femmes de la Mutuelle Generale de l’Education Nationale-European Prospective Investigation into Cancer and Nutrition cohort.Am J Clin Nutr 
  • Malik VS, Hu FB: Sweeteners and Risk of Obesity and Type 2 Diabetes: The Role of Sugar-Sweetened Beverages.Curr Diab Rep 
  • Glycemic Index of Coco Sugar. Republic of the Phillippines Department of Science and Technology Food and Nutrition Research Institute. Accessed October 3, 2013

The Importance of Sleep

We all know that sleep is a necessity. It gives your brain a good clear out, and prepares you for the following day, basically using it as a method to clean itself. How? Well, the Glymphatic system is highly active during sleep, clearing away any toxins that could build up and trigger neurological disorders like Alzheimer’s disease. Ahh .. I see …. So that’s why we sleep almost half of the day!

But what happens if you don’t feel ready and raring for the day, and find yourself dreading the day ahead of you after a so-called 8 hours of sleep’?

Well, these factors could be to blame…


Without sufficient fluid intake, blood pressure drops, slowing delivery of oxygen to the brain, which can leave you feeling flat out. So if you’re still tired after sleeping 8 hours you may need to up your H2O! The amount of fluid needed depends on yourself, as an individual, but the government does recommend between six and eight glasses of water-based drinks  – including tea and coffee, are to be consumed.

Your Thyroid Gland.

Ever heard of Hypothyroidism? It’s a condition when the gland (the thyroid) that produces hormones to control sleepiness and hunger, isn’t performing as it should as is classed as ‘underactive’.

Believe it or not, an underactive Thyroid is actually a common cause of over-sleeping yet still feeling sluggish when waking up. However, this condition is hard to diagnose without a Doctor and numerous tests.


Are you one of the many; that reach for a glass of wine after a hard day’s work between three to four times a week to help you relax and unwind? Yes, alcohol can help you relax initially, it can also compromise your sleep quality, even if you are getting the recommended 7-8hours per night!. Why? Well, the chemicals within alcohol actually prevents you from entering deep sleep, therefore disrupting your sleep cycle completely….Step away from the vino!


Yes, an afternoon nanny-nap can refresh you after an afternoon slump, but the duration of your downtime is crucial. Any longer than a 30 minute nap can lead to a deep REM cycle, leaving you feel groggy if you wake up mid sleep-cycle.

Your Overall Mood.

Depression is unfortunately, a very common disease, in which can very often cause tiredness. However, depression doesn’t actually make you sleep more, it just makes it tough for an individual to get out of bed in the morning, and lacking the energy to face the day ahead, possibly leading to excess sleep.

Mineral Deficiency.

There’s a reason why AP backs the foods rich in Magnesium and the supplement itself so much, and why we recommend it within our re-boot! It plays a vital role in maintaining blood glucose levels, muscle health and concentration so a lack of it can leave you feeling lethargic and sleepy.






The Psychology Of Injury: – My 5 Top Tips On Recovering From a Serious Injury.

For the majority of people, the fear of injury hinders them from taking part in any form of exercise, and for those of us who do exercise, you will either know someone who is carrying some form of injury or you yourself have sustained an injury.

Little et al, (2013) studied that of 167 participants (63 men and 104 women) for 12 month whilst they did some form of physical activity, it was reported that 14% picked up injury by the end of the study, 41% of which were lower body. 70% of those injuries required medical treatment and by the end of the 12-month study 44% of those injured were not able to continue and did not return to activity.

It really is part of the lifestyle, putting your body under stress to attain the ironic goal of becoming fitter and healthier.

But what happens when you do get injury, what do you do when you work towards your goal putting in the hours, the sweat, the sacrifices and to then abruptly being stripped of your identity as a “healthy person”

During my years at Uni I learnt a lot about the psychology behind an injury, how to set realistic targets during rehab, keeping your mind busy, looking at stepping stones towards recovery, positive thinking, connecting with others. And I can honestly tell you right now that all of that studying and hard work that went into writing essays and doing exams, went straight out the window the moment I woke up from surgery and I realised I wouldn’t be able to run for a very long time.

3 weeks ago I had a complete ACL reconstruction, an MCL reconstruction and some meniscus repair work done. Now I am very lucky, my injury was on the Saturday and I managed to get into to see a consultant, via an amazing physiotherapist, 4 days later. He took one look at my knee and said he would get me into an MRI straight away (and if you know the NHS that’s a rarity). After coming out of my MRI, he looked at me and had some good news and bad news:- the bad news was it was quite severe and I needed some serious surgery and the good news…. He could fit me into surgery in AN HOUR. I sat there in the hospital alone, looking at my phone wondering how to explain to my family and friends that a consultation had turned into something quite serious. If I’m brutally honest I was pretty scared and I’m not afraid to admit that, sitting there not knowing if I would wake up to my family being there because it was short notice, not knowing much about the surgery, was it that serious, how would I be after, what if it wasn’t successful, what if they hit a nerve, what if they had to take my leg off…. All seemed pretty logical at the time.

The 2 weeks that followed from my surgery was a real struggle and its not the physical pain, that’s easy to deal with, that a quantifiable thought, I’m feeling pain therefore there is pain, it will fade it will pass. For me, personally, my top 10 hardest thoughts going through my mind where mainly psychological.

  1. Relying on others to help me
  2. Smiling in the face of grimace
  3. Having my identity stripped as being a fit person
  4. Not knowing how long it will be till I can do the basics.
  5. How will it affect my work capacity? (Motivation)
  6. How will it affect me psychologically when I start to train again?
  7. Will I be mentally ready to play another game of rugby?
  8. Should I go on a holiday or will I hinder my friend?
  9. Does my girlfriend want to end it with me as I’m such a burden at the moment?
  10. The thoughts about how long it takes to do the simplest of tasks.

I tend to think of myself as a positive person but it was as I was sitting on my sofa watching the latest Jeremy Kyle extravaganza I couldn’t help but let my mind sink into some pretty tough thoughts. BUT! That being said as I sat there watching a young girl argue with her mother about having relations with her boyfriend I realised “it could be worse.” And I started to look at what It is that is going to help me stay positive and what will get me through this slump.So I did a bit of research I looked into tactics and theories on what can help with a positive rehabilitation programme and from all that research:-

Here are my 5 tips on getting over yourself.

  1. Surround yourself with people who make you smile and happy.

A study by Fowler and Christakis, (2008) found that of 4739 individuals followed from 1983 to 2003 those individuals who associated themselves with cheerful people have a happier demeanour and therefore a better sense of wellbeing. A person’s happiness influences others moods. And the closer you are to these people emotionally the longer and stringer the effect. Even more so between individuals of the same sex. The conclusion of the study states that we should start seeing happiness, like health, as a collective phenomenon.

  1. Look to the future of the injury and take it as a learning experience rather than just thinking of the now.

Brew et al. (2010) found that rehabilitation interventions such as guided imagery (i.e. mental rehearsal), relaxation, goal setting and biofeedback can be used to improve emotion regulation and reduce the emotional trauma that accompanies injury. So, looking ahead, and think about the positives of the rehab and not to look to the negatives focus primarily on the moment of achievements rather than the moments you will lose out on.

  1. Look into the rehab what the possibilities of returning to pre-injury fitness are.

Joanna et al. (2005) found that Fifty-three percent of the patients returned to their pre-injury activity level after an ACL reconstruction. The patients who did not return to their pre-injury activity level had more fear of re-injury, only 36% of athlete who did not return to pre-injury sports did so because of limited knee function the remainder did so because of fear of re injury. Clare et al, (2016) found Postoperative rehabilitation has a strong focus on recovery of the physical capabilities necessary to manage a return to sports and on average, athletes achieve good physical function after surgery, However the return to sports rate is disappointingly low due to the fear of re injury. This being said the rate of recovery therefore quite high but the psychology behind the injury is the detrimental factor. All that stops you from returning to how you are is yourself with a good physio plan and some active recovery you can return to pre-injury fitness.

  1. Plan ahead (what can I do next year that will make appreciate being back to pre-injury).

In one study (Collicutt et al, 2009), researchers found that appreciation of life, new possibilities, and a patient’s own personal strength, greatly contributed to positive personal growth during injury. It can seem like a difficult task, drawing internal strength after something serious, but it can be done and it was shown to have a positive effect on injury time and rehabilitation. Set plans to return to return to normality and make sure these goals aren’t unachievable, I’m not looking at running a marathon but I am looking forward to walking without crutches by April for a holiday to Barcelona.

  1. Talk to people who have been through an injury

There is no research needed for this one, talk to those around you who have injuries and come out the other side. Knowing about what’s to come and speaking to people who have shared I’m fortunate to be in an environment where I know many people who have had an ACL reconstruction some have returned to sports some have not but all of those I have spoken to have said the same things : rest, recover, take your time as patience is the key. If your injury is big or small the feelings you are having are normal and guaranteed that others have felt them too, who else can you share experiences with than those around you who already have. Look online to a forum, go to a club or speak to someone random, talk about it.

I have a long 12 months to full recovery and I’m sure there will be more dark moments of annoyance, thoughts of feeling useless, more having to rely on others. But ultimately there will be positives, the first time I’m able to walk without crutches, when I can finally drive again, when I can run again, when I can do my first revolution session again and finally the day I step back onto the rugby field again. Surround yourself with positivity as negativity will breed negativity, I am 3 weeks into my recovery and I have some of the best people around me for support, a great work team, some amazing friends and family, and one very patient girlfriend. What I am taking from my experience is the humbling realisation of those around me. Whether you use my 5 top tips is up to you but take them into consideration next time you have an injury from physical activity.




  1. What is the evidence to support a psychological component to rehabilitation programs after anterior cruciate ligament reconstruction? Ardern, Clare L. PT, PhD; Kvist, Joanna PT, PhD Current Orthopaedic Practice: May/June 2016 – Volume 27 – Issue 3 – p 263–268 doi: 10.1097/BCO.0000000000000371 SPECIAL FOCUS: Sports Medicine (2016)
  2. Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study Dr James H Fowler, associate professor1,  Nicholas A Christakis, professor BMJ2008; 337 doi: (Published 05 December 2008)Cite this as: BMJ 2008;337:a2338 (2008)
  3. Post-traumatic growth in acquired brain injury: A preliminary small scale study Joanna Collicutt McGrath Alex LinleyPages 767-773 | Received 24 May 2005, Accepted 11 Jan 2006, Published online: 03 Jul (2009.)
  4. Fear of re-injury: a hindrance for returning to sports after anterior cruciate ligament reconstruction.Source:Knee Surgery, Sports Traumatology, Arthroscopy . Jul2005, Vol. 13 Issue 5, p393-397. 5p. Author(s): Kvist, Joanna; Ek, Anna; Sporrstedt, Katja; Good, Lars (2005)
  5. ACL Injury Rehabilitation: A Psychological Case Study of a Professional Rugby Union Player. Source:Journal of Clinical Sport Psychology . Mar2008, Vol. 2 Issue 1, p71-90. 20p.  Author(s): Carson, Fraser; Polman, Remco C. J.(2008)
  6. Development and preliminary validation of a scale to measure the psychological impact of returning to sport following anterior cruciate ligament reconstruction surgery Author links open overlay panelKate E.WebsterJulian A.FellerChristinaLambros Show more (2007)



Statins. A Health Risk In Itself.

The U.S. Centers for Disease Control and Prevention has shown that more than twenty-five percent of adults age 45 and older take statins. Statin Drugs are prescribed by Dr’s to lower cholesterol and are among one of the most frequently prescribed drugs. What’s more is that patents advised to take them are actually not told that they are in fact associated with serious side effects and much healthier results can be achieved and more successful than nutritional and lifestyle changes. Have I got your attention?

As we all know too well, elevated blood cholesterol is an important risk factor for cardiovascular disease, and Statin drugs work by blocking an enzyme involved in the liver’s production of cholesterol.

Taylor F, Huffman MD, Macedo AF, et al. research shows that the validity of statin drug data, in the most recent studies of statins for primary prevention, for patients that HAVEN’T had any previous cardiovascular issues, shows a 14% reduction in all-cause mortality and a 25 percent reduction in fatal plus non-fatal cardiovascular problems.

However, after saying this, the validity of these numbers has also been questioned by Okuyama H, Langsjoen PH, Hamazaki T, et al who prodiced the study; Statins stimulate atherosclerosis and heart failure: pharmacological mechanisms that have claimed that studies conducted by scientists without conflicts of interest did not find any reduction in cardiovascular events, in contrast to studies supported or conducted by pharmaceutical companies.

Side Effects of Statin Drugs

So, with the so called ‘miracle’ of these drugs, there are, however, some serious adverse effects that can appear as a result of taking them.

  1. Myopathies (impaired muscle function), which may be due to impaired energy production in the mitochondria of the muscle cells. These negative effects on skeletal muscle may blunt the fitness-building response to aerobic exercise training, and can also lead to kidney and liver dysfunction.
  2. It is now well established that there is an increased risk of type 2 diabetes in statin users, one meta-analysis reporting a 9 percent increase in risk, another reporting a 13 percent increase in risk.
  3. A study examining Canadian healthcare records for 2 million patients who had been newly prescribed a statin found an increase in the incidence of hospitalisation for acute kidney injury during the first six months of statin use, high potency statins in particular.
  4. They also may possibly promote heart disease.  Although statins appear to have side effects that are helpful, such reducing inflammatory markers, the question is now being raised whether statins have effects that actually promote heart failure, contradicting thepotential benefits. A team of researchers from Japan and the U.S. compiled and described possible molecular mechanisms by which statins could actually accelerate heart disease.

So, without taking Statin Drugs, how do you lower cholesterol? Simple! DIET! A more safe, natural and healthful alternative to statin drugs! If you have elevated cholesterol, dietary and lifestyle modifications should be the first course of action. Medication is unnecessary for most people who make the appropriate lifestyle changes.  A high-nutrient diet, containing a portfolio of foods such as green vegetables, nuts, beans and berries, works to bring cholesterol down and restore the health of arteries.

Jenkins DJ, Kendall CW, Popovich DG, et al, found out that a high-fibre, high-nutrient diet, focusing on natural plant foods, such as vegetables, fruit and nuts, was found to reduce cholesterol by 33 percent within two weeks. Unlike taking a statin while continuing a disease-causing eating style, a balanced, nutrient dense diet and lifestyle does more than address one or two heart disease risk factors. This lifestyle reduces cholesterol levels, blood pressure and inflammation.

I strongly feel that prescribing statins for elevated cholesterol is counterproductive. Taking a statin drug allows those affected to psychologically downplay the urgency of making lifestyle and dietary changes that would drastically improve health, life expectancy and quality of life. It’s like anything; you can choose to remove the cause or treat the symptoms. Treating the symptoms with statin drugs doesn’t reverse heart disease and carries the risk of adverse effects. Removing the cause with a health-promoting diet and lifestyle not only reduces cholesterol, but also reduces blood pressure, reverses heart disease and protects against diabetes, dementia and cancer.





  1. S. Centers for Disease Control and Prevention: Statin drug use in the past 30 days among adults 45 years of age and over, by sex and age: United States, 1988–1994, 1999–2002, and 2005–2008 []
  2. Taylor F, Huffman MD, Macedo AF, et al.Statins for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev 2013, 1:CD004816.
  3. Okuyama H, Langsjoen PH, Hamazaki T, et al.Statins stimulate atherosclerosis and heart failure: pharmacological mechanisms. Expert Rev Clin Pharmacol 2015, 8:189-199.
  4. Jenkins DJ, Kendall CW, Popovich DG, et al.Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function.Metabolism 2001, 50:494-503.
  5. Fuhrman J, Singer M.Improved Cardiovascular Parameter With a Nutrient-Dense, Plant-Rich Diet-Style: A Patient Survey With Illustrative Cases. Am J Lifestyle Med


Two Foods That You May Think Are Healthy, Yet AREN’T!

Okay, so you don’t eat chocolate anymore, but you what if you’ve replaced it with something that you may have thought relatively ‘healthy’, but actually the snacking on these two bad boys aren’t actually doing anything for you!?

Rice Cakes.

Yes, they may be versatile, and low-calorie, but, they also lack nutritional substance with low fibre content, low protein and rather high in carbohydrates! Each rice cake is 80% carbs, which compared to a 170g potato that has only 23% is considerably high! We all know that a diet high in carbs make us feel sluggish and bloated which can trigger inflammation so why do it to yourself!? If you really need a ‘carb-fix’, why not try a slice of rye bread with a layer of almond or cashew butter on the top? Incredibly tasty, yet better for that gut of ours!

‘Healthy’ Snack Bars.

Snack bars are packed with sugar, salt and fat, so maybe you’ve swapped to the ‘Eat Naturals’ for even ‘Nakds’ bars? Yes, they’re better than the Nutri Grain or Brunch bars, however eat with caution!. These alternative options are based on 100% fruit which is a significant concentrated source of natural sugars, and when eaten in excess can lead to weight gain as well as damaging our those pearly whites of ours! Watch out for those dried fruits hidden in an assorted nut mix too, they may be hidden with tons of preservatives! I say grab a fresh apple instead!

Food for thought ‘ey!?

Over and Out … (Until next Tuesday!)






Indian Takeaway’s

This week, our Rev-Coach; Liam Trickey has written our weekly blog! With his background in nutritional knowledge, read on to what he thinks on Indian Takeaways ..

We all love the taste of the foods we shouldn’t eat and always like to ‘treat’ ourselves to a takeaway every once and a while but how bad is a takeaway really??

Takeaways have always been the ‘easiest’ food to order with it being delivered to your door ready to eat and taking away the time and stress of cooking and what to cook. The problem with this so called easy method of eating food is you don’t know how it’s cooked or even what you’re eating!! Takeaways are extremely high in fats and sugars and extremely low healthy vitamins and fibre.

Indian takeaways are all made from a pre-made base made with lots of carrots and onions…… Doesn’t sound too bad, does it? Well….    The amounts of oil it is cooked in is ridiculous! The oil removes the protein from the food meaning the food will not nourish the body as well as the excessive amount of sugar and salt added into each meal some almost 3x your daily intake allowance.

The best way around having a takeaway is making your own, yes, it’s not the same as getting it delivered and you still have to cook but some are really quick and easy to make plus you know exactly what’s in your food as well as being able to add extra vegetables and make it more nourishing.

If there is a circumstance where you are going out for a meal and there’s no way of getting around it, plan ahead and try to avoid anything that’s creamy or deep-fried. To reduce the amount of fat in your meal, choose dishes with tomato-based sauces, such as tandoori and madras and plain rice also choose plenty of vegetables, including lentil side dishes.

Try to avoid: any creamy curries, such as korma, passanda or masala with pilau rice, naan, bhajis, pakoras and poppadoms.

Healthier options: tandoori or madras with chicken, prawns or vegetables, plain rice and chapatti.


So, my top tip would be look into making your own homemade takeaway as you can really know how and what is going into your food. Also have a look at the online members lounge in the Rev meals section in phase 1,2 and the member’s cookbook section for healthy curry alternatives to make the takeaway night a rev takeaway home-made night.




Eat The RIGHT Stuff. Feel Satisfied. 

Eat The RIGHT Stuff. Feel Satisfied.

Throughout the Re-Boot, and hopefully throughout your day to day diet afterwards, Revolution Fitness supplies you with recipes and meal plans that are designed to keep you feeling satisfied. Some foods are packed with nutrients that help to nourish your body, but they just don’t keep you feeling full longer as others do, reducing the chances of cravings and most certainly late night binges on the naughty stuff that’s been hidden away to the deepest, darkest corners of your kitchen! So What are they?.  Read on to find out Rev’s top 10 ‘Feel Full’ foods!

What makes some foods more ‘appetite suppressant’ than others?

Before I do give you our favourite ‘feel full’ foods, let me tell you why and how they are …There are two common types of food that work as natural appetite suppressants: foods that are high in water, and foods that are high in fibre. These are classed as ‘high-volume’ foods, and can help to bulk up meals without the additional quantity.

Regardless of taste; what makes you feel more satisfied? An apple or a bit of chocolate? Fruits and vegetables are the most common high-volume foods, and because they’re low in saturated fat and not man-made, you can eat a large amount of them to fill yourself up. These kinds of foods also cause the stomach to stretch, and then empty slowly, meaning you’re less likely to feel hungry after you’ve finished your meal. Filling your plate fruit and vegetables also helps you focus on making healthier choices throughout the day preventing you to reach for naughty foods, which may be the case when following a restrictive diet.

Of course, other types of foods can be filling as well. Healthy fats and lean protein are also known to curb appetite, but they aren’t always low in other types of macronutrients, so it’s important to consume in moderation.

Rev’s Top Ten ‘Feel Full’ Foods:


Oh my .. These bad boys are my all-time FAV, and even more so when they keep you satisfied throughout the day! The fibre and healthy monounsaturated fats make avocados a great way to stay full for hours after you eat. You can eat basically add them to anything too!


Apples are packed with soluble fibre, and contain countless other nutrients, including pectin, which helps to regulate your digestive system, as well as lower blood pressure and bad cholesterol.

Sweet potatoes

These tasty bad boys are often scrutinised for being high in calories and carbohydrates, however, they contain a starch that resists digestive enzymes, meaning they digest more slowly than other foods. And, because they’re packed with fibre, a serving of sweet potatoes is a great way to bulk up a meal without ramping up the quantity of other macronutrients.

Green Leafy Cruciferous Vegetables

We all know that kale, spinach, and other leafy vegetables are incredibly healthy for us, and can be prepared and consumed in so many delicious ways. So why not add them to a meal and not only reap the masses of benefits they include, but also stay satisfies throughout the day!

Flax seeds

Okay, so these aren’t something you’d eat on their own, but they are a great addition to your morning smoothie, salads, and even porridge! Flax seeds are high in soluble fibre and essential fatty acids, meaning that they’ll keep you feeling full and they’ll digest slowly. Add a handful to almost anything for a nutritional kick that keeps your clean eating on track!


Porridge isn’t just high in fibre; it also soaks up water, which makes it such a substantial start to your day. Because oats contain a special type of fibre called beta-glucan, they promote the release of satiety hormones and stay in the stomach for longer, leaving you feeling fuller. BONUS!


Fish is a great way to combine healthy fats and protein. Once in a while, just consider swapping out your portion of chicken for a healthy dose of salmon instead!


Legumes like beans, lentils and peas are loaded with fibre and protein. It’s also really easy to add these into soups or mains, such as a bean casserole, making you feel warm and content without reaching for the hob-knobs afterwards!


Nuts are a great source of healthy fats and protein, and according to the American Journal of Health in their study of ‘A review of the effects of nuts on appetite, food intake, metabolism, and body weight, they have a positive impact on your appetite. Why> Because they’re energy dense, and even a small amount can leave you feeling full. Almonds and walnuts are great snack choices – just make sure you stick to a serving size and not the whole bag!

Natural Greek Yogurt

Now, we’re not entirely set on dairy as a whole, but if you’re really feeling the cravings mid-afternoon, Natural Greek yogurt is a great example of a food that’s both high in protein and can easily be combined with other foods on our list of ours – so why not add some chopped fruit, nuts or flax seeds to your serving to make it even more filling!





American Journal of Health: ‘A review of the effects of nuts on appetite, food intake, metabolism, and body weight

Why Don’t We Eat More Of This Stuff!?

What has more protein in it than red meat?

What has more calcium than milk?

What has been used as a super food by the Japanese for thousands of years?

The Answer …?? SEAWEED!

And guess what!? There’s not just one type of Seaweed. Nope … Have a read of the different types of Seaweed and their benefits in this week’s #RevBlog


Wakame is rich in a compound called ‘Fucoxanthin’, which has shown to help burn fatty tissue. To really release the nutritional benefits, soak it in water or miso soup.

Oh, and this is one of the best seaweeds for your skin! Just make sure you ingest it and not rub it all over your face! You may smell a bit funky! J


This seaweed contains huge amounts of iodine and is a great source of dietary fibre, perfect if you’re trying to rid that mentality of hunger when you’ve just ate a full plate of nutritional goodness.


The Seaweed for the hair! It actually kinda’ looks a tad like tea, but very salty! Make sure you soak it in water for 30 minutes before you use it, and then can be made into a side dish with a bit of soy sauce, rice and chili, amazing with white fish or even in a homemade carrot salad! Yum!


Okay, so this seaweed is more like dust! Haha! But is perfect to use instead of salt on top of stir-fries or even steamed vegetables.


The seaweed of all seaweed’s! It’s packed FULL of protein and pretty much every vitamin and mineral you’d ever need! Why don’t you use this instead of bread and wrap it around a filling of your choice!?




How To Survive Phase 2. AKA Vegan Week!

Okay, so Phase 1 is over, and now it’s on to Phase 2. No animal produce WHAT SO EVER! Yep! That means no meat, eggs, or dairy! It could seem a bit daunting to start off with, so I’ve tried to think of ‘panic’ situations in which you may come across throughout the week, with solutions to deal with it! Go on … Have a read … You never know, it could make you more prepared than ever!

Panic #1

What do I actually eat!?

Don’t stress! Have a look at our Phase 2 meal plans and recipes available to you if you’re a member of our Academy or our Online Nation Nutrition Programme! There’s loads to choose from and you know their ALL tried and tested on the yummy scale!

Panic #2

Worried about spending AGES at Sainsbury’s reading the ingredients of every item you buy? Why don’t you download an app!? ‘Is it Vegan?’ is a favourite of ours and will save you precious cooking-prep time!

Panic #3

Dinner with friends? And you suddenly notice that most places either only have one vegan option or none at all! Time to start Googling vegan menus…

Panic #4

All my expensive veg is going off too quickly!? Well don’t let it! Stock your freezer with nutritious and easy veggies so that you don’t waste your fresh groceries

Panic #5


You’re doing pretty well with this vegan marlarky, but what if every meal becomes the same meal? Why don’t you treat yourself to a vegan recipe book? Our fav is Vegan in 7, by Rita Serano.

Panic #6

F**k! Post workout porridge is NOTHING without the Honey! What now!? Try a blob of Almond butter on the top and mix it in! YUMMY!

Panic #7

After all this reading, you’re worried about not getting enough B12 in your diet as it’s only ‘appears’ in meat! Complete B.S! If you’re vegan diet is varied with plant fat (nuts and seeds) you’re doing well! Even in your Rude Health Almond Milk!

Panic #8

Why can’t I sleep?? Surely Veganism can’t be good for you if you can’t sleep? Well, actually it is, however removing meat produce form your diet can actually cause you to have a sudden increase in energy. Like anything, your body adjusts over time and you’ll find that you do sleep better in the long run!

Panic #9

Don’t be fooled! Just because you’ve found out that Oreos and ALL types of pringles (even the meat flavoured ones!) are Vegan – doesn’t mean they’re Phase 2 friendly and Rev-approved! Try baking some kale with a sprinkle of salt and pepper for a savoury snack!

Panic #10

You’re missing that scrambled egg with chives, topped off with smokes salmon! How do you get over this? We’ll let you in to an amazing secret of ours! Download an app called ‘gonutss’! Its basically a Vegan translator that gives you alternatives for you old time fav’s! .

Panic #11

You’ll get friends and family ask why you’re being a Vegan and that it’s surely ‘not good for you’ bla bla bla … and when you then go on to explain your reasons, you just wait for the eyerolls and facial expressions that suggest that you brought it up! Well, just explain your point of view and why you’re doing it, and if they’re not interested just move on and let it go!

Panic #12

Okay, so you’re realising that being Vegan is proving out more expensive than your previous diet, even though you’re not spending a fortune on meat. Why is this? Well actually, a kg of chicken is way more expensive than a kg of kidney beans, but as you become more conscious on the diet itself, you find that you start to spend a little more on what you pick up, such as going organic or shopping at Framers markets for a better quality of produce. But at the end of the day, can you put a price on your health? I don’t think so …

Panic #13

Instagram what? Did someone say Veganstagram? Follow, and Veganism has well and truly taken over your feed, with every day you’re being treated to the most delicious, mouth-watering pictures of things you can sink your teeth into. Well don’t just make yourself hungry over them! Get the ingredients and try it!

Panic #14

Panic is setting in about whether or not you’re ‘doing it right’. Should I feel more energetic by now? When will my craving for cheese and meat subside? Relax! There’s no such thing as ‘doing it right’, just do your best to make dietary decisions that eliminate animal products. Some people boast of all the health benefits kicking in pretty much instantly, but it’s not the case for everyone. Unwind and ease up! You’re doing great.

Panic #15

Ooops! You’ve noticed some severe changes going on with that gut of yours, and it’s going from one extreme to the other. Is this normal? Absolutely! Don’t worry! When you make a big change to your diet, it’s not unusual for your toilet habits to also suffer a drastic shake up. Switch to a Vegan diet, some may suffer from constipation, while others admit they are making trips to the toilet a lot more often than normal, but once your body becomes accustomed to the changes it should all even out! J