“Brilliant book for children.” (Amazon review)

Sid Smart - the children's book about health and nutrition has had positive reviews on Amazon.
Sid Smart reviews.

Sid Smart is a children’s picture book series that teaches children how to make healthy lifestyle choices.  The series is written and illustrated by qualified teacher and qualified health and fitness professional: Richard Tiller.

Sid Smart – Eating (the first book in the series) is available now!  For more information follow the link…

CLICK HERE

NEVER skip breakfast! A nutrition tip from the author and illustrator of Sid Smart – the children’s book about health and nutrition.

Sid Smart, the character from the book about health and nutrition, eating a good breakfast and wearing a crown. Artwork showing the message 'breakfast like a king'.
Eat a good breakfast!

I’m sure you’ve all met someone who is trying to lose weight and skips breakfast.  Their theory is quite logical: ‘If I don’t eat, I will burn off my body fat rather than food in my stomach.’ Unfortunately, it’s not that simple…  The body has not eaten all night and not done anything, so naturally the metabolism has slowed down (that means the body is burning less calories).  Now, before you start tucking into that lovely lunch, you need to make sure your metabolism is back up and firing.  What’s the best way to get your metabolism up and ready?  Yep, a good, balanced breakfast! A good breakfast will jump-start your metabolism so you can absorb all those nutrients you get from your food and so you can burn off more unwanted calories.

Let’s say an average female basal metabolic rate (BMR) is 58 kilocalories an hour.  During the night your BMR may drop to around 40 kilocalories an hour.  When you wake there will be a slight increase when you get up and moving but it will still be lower. So, you’ve skipped breakfast and have carried on with your lower BMR when you have a high calorie lunch with your friend.  Guess what happens.. your metabolism won’t be able to adsorb all the nutrients and burn off all those unwanted calories.

However, if you have a had a good, balanced breakfast, your BMR will be raring to go.  You will have stoked the flames of the fire and you will be burning back at around 58 kilocalores an hour when you tuck in to that burger.  If you have an active job, BONUS!  If you have been to the gym, BONUS! Activity also raises your metabolism as BMR represents how many calories you burn at rest.

For all of you who don’t worry about your body fat percentage, you still need to eat a good breakfast.  You need a good breakfast to feel energised and ready for the day!  Don’t even get me going on skipping breakfast before training…

Sid Smart – Eating, the children’s book about health and nutrition is available now from amazon.co.uk and amazon.com.

References:

Brynne, C. (2018). How Does Breakfast Affect Your Metabolism? Healthy Eating. [online] Available at: https://healthyeating.sfgate.com/breakfast-affect-metabolism-8697.html [Accessed 9 November 2018].

Cespedes, A. (2018). Does your metabolism slow down at night? [online] Available at: https://www.livestrong.com/article/489157-does-your-metabolism-slow-down-at-night/ [Accessed 9 November 2018].

Do you want to teach your child how to live a healthy lifestyle?

Do you want to teach your child about how to live a healthy lifestyle? The children's book Sid Smart can help; it teaches children about health and nutrition.

Sid Smart is a children’s picture book series that teaches children how to make healthy lifestyle choices.  The series is written and illustrated by qualified teacher and qualified health and fitness professional: Richard Tiller.

Sid Smart – Eating (the first book in the series) is available now!  For more information follow the link…

CLICK HERE

A gym tip from the author and illustrator of Sid Smart – the children’s book about health and nutrition.

A cartoon of a man sitting on an exercise bike reading a newspaper. The caption says you get out what you put in. Art by the author and illustrator of Sid Smart - the children's book about health and nutrition.
You get out what you put in.

I always have a little chuckle to myself when I see people enter the gym with a newspaper.  Maybe it’s just me, but I can’t train at the correct level whilst reading.  I’m not saying you have to always ‘beast’ yourself but even if you are doing low-intensity fat burning on an exercise bike, you should be monitoring your heart-rate or speed…  Training in the right zone is important and that takes concentration.

Also, multi-tasking is not very mindful.  I believe in focusing on one thing at a time so I do it to the best of my ability.

Sid Smart – Eating, the children’s book about health and nutrition is available now from amazon.co.uk and amazon.com.

Do you want to teach your child how to live a healthy lifestyle?

Do you want to teach your child about how to live a healthy lifestyle? The children's book Sid Smart can help; it teaches children about health and nutrition.

Sid Smart is a children’s picture book series that teaches children how to make healthy lifestyle choices.  The series is written and illustrated by qualified teacher and qualified health and fitness professional: Richard Tiller.

Sid Smart – Eating (the first book in the series) is available now!  For more information follow the link…

CLICK HERE

A gym tip from the author and illustrator of Sid Smart – the children’s book about health and nutrition.

A cartoon of a woman lifting weights and a man on a treadmill. Lifting weights burns fat. Art by the author and illustrator of Sid Smart - the children's book about health and nutrition.
Weight lifting is good!

Weight lifting can boost your chances of reaching your fat burning goals! Some people believe it may be even better than cardiovascular exercise for reducing that waistline. Weight lifting obviously builds muscle and an increased muscle mass will increase your resting metabolism.  Additionally, the ‘after-burn‘ (an increase in calories burnt post-exercise) is reported to be higher after weight training when compared to cardiovascular exercise.

So, if you are trying to burn fat, why not add more strength training to your regime?*

For my fat burning goals, I have seen the following strength exercise regimes work well:

  • Power-lifting techniques
  • Circuit training
  • Super-sets

*Always seek advice from a fitness professional before embarking on a new exercise regime.

Manga style art from the author and illustrator of Sid Smart – the children’s book about health and nutrition.

A manga style digital art drawing of a woman doing the eagle style form from the kung-fu martial art. Art from the author and illustrator of Sid Smart - the children's book about health and nutrition.
Eagle style

Here is manga style art of a woman doing a Kung Fu form.  I love the gracefulness that martial arts both require and harness in it’s practitioners.  The ultimate form of dedication, self-discipline and self-control.

Sid Smart – Eating, the children’s book about health and nutrition is available now from amazon.co.uk and amazon.com.

Sid says, “Carbs are NOT the enemy.”

A cartoon drawing of Sid Smart the star of the children's book about health and nutrition. Sid is measuring his waste with a tape measure and looks pleased.
Everything in moderation

There is a fad that has been going around for a while now about cutting carbs.  It all started way back when the Atkins Diet became the go-to diet but I think some people have got the wrong end of the stick.

Carbs are our main source of energy and if you follow a healthy, active lifestyle, you need them.  You simply cannot sustain a decent exercise regime if you are cutting carbs completely.  Now there are good carbs (low in the glycemic index) and bad carbs (high in the glycemic index).  Good carbs release energy slowly and bad carbs release energy quickly.  If you eat high glycemic index carbs, you will have spikes in blood sugar levels that will lead to a sugar crash (feeling tired and possibly shaky). However, if you eat carbs lower on the glycemic index you will have a more steady sustained energy level.  Also, if you eat a lot of sugars and do not burn off those calories… you guessed it, your body will store them as fat.

The main thing to think with carbs is ‘moderation‘.  If you eat significantly more calories than your metabolic rate, you will put weight on.  If you eat slightly less calories than your metabolic rate, you will lose weight.  If you eat the same amount of calories as your metabolic rate, you will maintain weight.

I had it myself a few months ago.  Back in April I had a routine health check and they took my body fat percentage.  As a fitness fanatic, I was displeased with a slightly high body fat percentage (still well within my range). So, me being me, I took action.  After a few slight tweaks to my diet, I lost 2% body fat gradually over two months and I have sat at my new level, quite content.  As you will notice I didn’t do anything ridiculous so I didn’t lose an unhealthy amount too quickly as that can be bad for you. All I did was cut sugars and reduce (not completely exclude) my carbohydrate intake on non-training days.  On training days, I don’t cut carbs at all.  In fact, if my carbs are low on training days, I find I’m breathless quicker, weaker and often feel sick during my training session.  Oh, and don’t forget the headaches.

So, this is the message that works for me: EVERYTHING IN MODERATION.

Lower glycemic index carbohydrates:

  • Whole grain breads
  • Whole grain cereals
  • Oatmeal, oat bran, muesli
  • Sweet potato
  • Corn
  • Beans
  • Lentils
  • Most fruits
  • Non-starchy vegetables

Higher glycemic index carbohydrates:

  • White bread
  • Sugary cereals
  • Short-grain white rice
  • Sweets
  • Chocolate
  • Sugary cakes
  • Basically food with a high sugar content (look at the carbohydrates of which sugars section of the nutritional information).

Sid Smart – Eating, the children’s book about health and nutrition is available now from amazon.co.uk and amazon.com.

A gym tip from the author and illustrator of Sid Smart – the children’s book about health and nutrition.

I’m sure you’ve all seen this in a gym…  someone lifting too much weight and completely losing technique.  It’s not all about adding more and more weight every week, no matter the impact on your form.  I often have to give myself a check and ease back on the weights so I don’t compromise on technique.  Lifting heavy weights with poor technique can cause injuries and doesn’t reflect your true strength.  You are better off lowering the weights, slowing it down and keeping strict technique.  You will feel the difference.

A cartoon of a man lifting weights with very poor technique. He is straining, turning red and bending backwards. Artwork by the author and illustrator of Sid Smart - the children's book about health and nutrition.
Don’t be this guy

Sid Smart – Eating, the children’s book about health and nutrition is available now from amazon.co.uk and amazon.com.