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There are some so called “junk” foods which can actually benefit you nutritionally. Here is a list of just some foods. Enjoy.

Pork Rinds

Why you think they’re bad: These puffy snacks are literally cut from pigskin. Then they’re deep-fried.

Why they’re not: A 1-ounce serving contains zero carbohydrates, 17 grams (g) of protein, and 9 g fat. That’s nine times the protein and less fat than you’ll find in a serving of carb-packed potato chips. Even better, 43 percent of a pork rind’s fat is unsaturated, and most of that is oleic acid — the same healthy fat found in olive oil. Another 13 percent of its fat content is stearic acid, a type of saturated fat that’s considered harmless, because it doesn’t raise cholesterol levels.

Alcohol

Why you think it’s bad: It has little nutritional value and is the reason we need the term “beer belly.”

Why it’s not: In a study of more than 18,000 men, Harvard scientists discovered that those who had an average of two drinks every day, 5 to 7 days a week, had the lowest risk of heart attack. And researchers at the University of Buffalo found that men who consume that same daily amount have lower levels of abdominal fat than those who drink only once or twice every 2 weeks but down more than four drinks each time.

Beef Jerkey

Why you think it’s bad: It’s unhealthy meat that’s loaded with preservatives.

Why it’s not: Beef jerky is high in protein and doesn’t raise your level of insulin — a hormone that signals your body to store fat. That makes it an ideal between-meals snack, especially when you’re trying to lose weight. And while some beef-jerky brands are packed with high-sodium ingredients, such as MSG and sodium nitrate, chemical-free products are available. If you have high blood pressure, check the label for brands that are made from all-natural ingredients, which reduce the total sodium content.

Sour Cream

Why you think it’s bad: You know 90 percent of its calories are derived from fat, at least half of which is saturated.

Why it’s not: The percentage of fat is high, but the total amount isn’t. Consider that a serving of sour cream is 2 tablespoons. That provides just 52 calories — half the amount that’s in a single tablespoon of mayonnaise — and less saturated fat than you’d get from drinking a 12-ounce glass of 2 percent reduced-fat milk.

Coconut

Why you think it’s bad: Ounce for ounce, coconut contains more saturated fat than butter does. As a result, health experts have warned that it will clog your arteries.

Why it’s not: Even though coconut is packed with saturated fat, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. The rest of the saturated fat is almost entirely composed of “medium-chain” fatty acids, which have little or no effect on cholesterol levels.

Chocolate Bars

Why you think they’re bad: They’re high in both sugar and fat.

Why they’re not: Cocoa is rich in flavonoids — the same heart-healthy compounds found in red wine and green tea. Its most potent form is dark chocolate. In a recent study, Greek researchers found that consuming dark chocolate containing 100 milligrams (mg) of flavonoids relaxes your blood vessels, improving bloodflow to your heart. What about the fat? It’s mostly stearic and oleic acids.

While these foods are all well and good, enjoy them in moderation like everything else. If you don’t you might end up sabotaging your personal fitness goals by piling on the pounds.

Many people eat bread as part of a staple diet without thinking anything of it. Here’s an article that will bring you up to speed. Don’t know your wholemeal from your wholegrain? You will after you’ve read this!

White

White bread is like the shell of a nut – it’s had all the goodness taken out. “That basically means the wheatgerm and bran are removed,” explains MH nutritionist Carina Norris, author of You Are What You Eat, the meal planner that will change your life. Because of its low nutritional value, white bread has to be fortified with calcium, iron and B vitamins - this is a legal stipulation.
The goodness you get: “Four slices of white bread a day supply you with around a sixth of your recommended calcium and up to a third of your iron intake,” says Norris. It also contains vitamin B1 and thiamine, which are essential for healthy nerve and muscle function. But use your loaf and avoid white bread if you can, as there are much better options available.
Best white sliced: Hovis Best of Both

Brown

Don’t judge this loaf by its colour: “Brown bread, like its white friend, is made from refined flour, with varying amounts of fibre and wheatgerm removed,” says Norris. “Sometimes colouring is added to make it browner. To make sure you’re not buying dyed white bread, look at the fibre content. White bread has a lower fibre content than the real stuff. Just like the white stuff, brown bread has to be fortified with calcium, iron and B vitamins.
The goodness you get: Four slices provide you with a sixth of your daily calcium intake. Brown bread may seem a healthy option, but it contains only about half the fibre found in wholemeal bread,” says Norris.
Best brown sliced: Allinson’s High-Bran Fibre-Rich brown loaf.

Granary

Granary bread can be made from any kind of flour, but contains added wholegrains. “More often than not it’s made from wholemeal, though,” explains Norris. Just choose your loaf when picking granary bread and you’ll end up with the best option.
The goodness you get: Granary bread contains extra wholewheat grains to boost folate levels, which reduces heart disease. “Granary has a higher fibre rating because of the grains,” says Norris. “But you still need to check the fibre content, as some are made with ‘brown’ flour rather than wholegrain.”
Best granary sliced: Hovis Large Sliced Granary Loaf

Wholemeal

“Wholemeal is made from the whole grain – so you get the nutrition from the wheat germ and the grain’s bran coat,” explains Norris. “The great thing about wholemeal bread is it doesn’t need fortification, as it contains vitamins and minerals naturally.” Meaning you get better bread for your bread.
The goodness you get: “This stuff is packed full of fibre – four slices supply around a third of your daily requirement,” says Norris. As well as being high in fibre, wholemeal provides quantities of the antioxidant vitamin E and also provides zinc – essential for your nervous system and keeping your little swimmers in top shape.
Best wholemeal sliced: Kingsmill Medium Sliced Wholemeal Loaf

Wheatgerm

“This bread uses white or brown flour with at least 10 per cent added wheatgerm,” says Norris.
The goodness you get: Wheatgerm bread really earns its crust by being a great supplier of iron. “Four slices pack as much iron as a 100g rump steak, believe it or not,” says Norris. To maximise the absorption of the iron take some vitamin C (a glass of OJ anyone?). Wheatgerm also provides good levels of protein, calcium and zinc.
Best wheatgerm sliced: Hovis Original Wheatgerm.

Multigrain

“Depending on whether the ‘basic bread’ is made from white, brown or wholemeal flour, this can pack in the most fibre per slice with plenty of added nutrients – thanks to the added multigrains,” says Norris.
The goodness you get: Multigrain is enriched with heart healthy folic acid – five slices provides 118% of your recommended daily intake. It’s also the only bread with added B12. Use your brain when choosing grain and see how much B12 it contains before you buy, as some brands are better than others.
Best multigrain sliced: Tesco multigrain batch loaf

To find out even more about bread, head to PAUL. The quintessential French family bakery will be hosting London’s first ever bread festival. It will showcase a selection from their range of 142 different types of bread and guests will also have the opportunity to enjoy wine and cheese pairing tastings.

MH.

Here’s some new moves for getting that summer six pack. Perform these exercises twice a week to really

Medicine Ball Blast

1. Set an adjustable abs (or decline) bench at a 45 degree angle. Lie down on it with your head towards the floor and hook your feet under the pads. Pull your belly in towards your spine and hold a medicine ball at your chest as you slowly lower yourself.

2. As you come up, chest-press the ball so it leaves your hands. Catch it at the top of the movement then lower your body while bringing the ball back to your chest. Just what the doctor ordered. Perform 1 set of 12-15 reps.
Targets: Upper abs

Sicilian Crunch

1. Lie on the floor with a rolled-up towel under your lower back. Hook your feet under heavy dumb-bells and hold another across your chest.

2.Raise your upper body as high as possible by crunching your rib cage towards your pelvis.

3.At the top of the move straighten your arms to raise the dumb-bell. Take 4 seconds to lower your body back to the starting position. Do 3 sets of 10 reps.
Targets: Lower abs

Reverse Crunch with Medicine Ball

1.Lie on a slant board with your hips lower than your head and grab the bar behind your head for support. Bend your hips and knees and hold a small medicine ball between your knees.

2.Pull your hips up and in towards your rib cage. Curl them as high as you can without lifting your shoulders off the boards. Try to keep your hips and knees bent at
the same angles throughout the move. Do 2 sets of 12 reps.
Targets: Lower abs

Check out these great fitness websites that provide some interesting tips and helpful information.

Fit Gadgets “Simply enter the assigned code for one of over 900 foods (and drink)
located in the guidebook, and place it on the dish provided. The digital
display will then tell you its weight in whatever measurement you need, as
well as how many calories it contains.”

VideoJug “Sports are a global obsession, and fitness an increasingly important part of many lives. VideoJug has hundreds of expert-led, professionally made videos about a variety of sports and fitness regimes. So, whether you want to know how to play tennis or golf, or ride a horse, or you want to get fit or become proficient at yoga, we have the video for you. On your marks…”

Ross Boxing The Man. The Legend. A favourite of the Fitness Guru, this guy takes fitness to another level. You may have already seen his skipping workout here. He has added some new videos, well worth checking out!