THE BASICS!

So it seems that our grandparents had it right all along… with nutrition and being active that is. Yes that’s right tallow (beef, mutton fat) lard, butter (grass fed and not that bloody plastic margarine nonsense) Ghee , Avocado oil to name a few. Cooking your food in a skillet with good quality fat and not using a toxic non stick Teflon pan which can lead to Teflon flu because of the toxic fumes that are given off at high temperatures.

Understanding we need good quality fats and cholesterol in our diet day in and day out is so vital. It’s what our bodies are meant to run on, not the over consumption of processed carbohydrates and sugar laden foods.

Starting your day with your favourite bowl of muesli, glass of freshly squeezed orange juice and a banana is the healthy and right way to start your day, isn’t it? Well that’s what we’ve been told for decades now. We have been saturated by TV commercials, advertising in magazines/ newspapers, billboards and everywhere you look. They all associate themselves with being active, playing sports pointing out to you that If you eat this, drink that you too will live a happy healthy life just like the models/ actors in the commercials.
The truth of it is this. your average bowl of muesli has 9 grams of sugar and 26.8 grams of carbohydrates in it. you’re al thinking that’s not that much though. Let’s look at it this way, there serving suggestion is 40 g. On the front of the cereal box they show you a picture of a bowl that is full to a peak! You literally couldn’t fit another sugar coated flake in it. That is a hell of a lot more than their suggested 40g portion. in fact a 40g portion would fit into the palm of your hand. I don’t know about you but I’ve never seen anyone consume a 40g portion of cereal in my life, in fact it’s probably at least 3-4 times that amount. so now we are looking at 36+ g of sugar and 107 + g of carbs. So lets ad some milk as you wont be choking down this bowl of insulin spiking sawdust by its self. So you reach for the skimmed milk because that’s nice and healthy… nope! half a pint of that has 9g of sugar in it. They take the fat out and replace with sugar (they don’t tell you this though).

At least the 100% freshly squeezed orange juice and banana is good.

Fruit juice is basically sugar water, with as much sugar as a can of coke, 39g

and a banana has 12g of sugar.

So the breakfast that you thought or were lead to believe was healthy could have a whopping 96+ grams or 24+ teaspoons of sugar in it and this is without even bringing the carbohydrates into it.
Where am I going with this? If this is how you start your day then you will be spiking your insulin giving you a boost of energy followed by a crash 1-2 hours later leaving you craving more of the same thing, finding yourself reaching out for similar foods and drinks which will again spike your insulin stressing out your pancreas again. This will continue throughout the day. Now it’s not necessarily the insulin spike by it’s self which is bad it’s the combination of that and glucose which makes it so bad. This abuse can lead to pre-diabetes, type 2 diabetes and a list of other auto immune diseases.
It does’t take much for your muscles and liver to be full of glycogen (stored glucose) 100g in the liver and about 400g in the muscles. So if you keep feeding yourself with sugar/carbs without doing anything to deplete the glycogen build you will get an over flow effect which is when your body very kindly stores it as fat. So following a breakfast like that with a few hours of your favourite morning tv, a social game of cards. by 10:30-11 you will cash as your sugar levels drop and you will be desperate for the mid morning muffin and cup of tea…. Probably with skimmed milk yep more sugar! This is how your day will continue.

Thinking ok, so I can just burn it off, it doesn’t work like that I’m afraid… You can’t out train a bad diet. Yes you have the option to deplete your built up glycogen stores but your over consumption of carbohydrates/ sugars/ processed foods wreaks havoc on your gut causing something called leaky gut. (more on this in another article) This in-turn leads to inflammation in the forms of alzheimers, autism, hashimotos thyroiditis, lupus, fibromyalgia, depression, chronic fatigue, skin problems like acne, eczema the list goes on and on.
So starting your day with good quality fats and proteins is the way to go. This will keep you satiated longer and you will avoid the crash followed by the carb/sugar craving. adding lot’s of quality organic vegetables to your diet along with the fats and proteins is key. Waiting till your evening meal If you decide to add a small amount of starchier carbs like sweet potato or quinoa continuing to avoid grains… quinoa is not a grain by the way it’s a relative of spinach, beets and chard and is a complete protein. Make sure 2/3rds of your plate is organic vegetables eating a mix of raw and cooked is ideal throughout your day. Add 4-8 oz of protein high quality organic when possible avoiding grain fed that will be full of antibiotics, hormones etc I bet that you didn’t know that 80% of all antibiotics sold in the US are used on livestock beef, pork, turkey and chicken. So please buy organic. Avoiding farmed fish whenever possible
Water… drink lots of it! That was easy peasey lemon squeezy, wasn’t it? When I say lemon squeezy I of course mean a great way to start each day is to wake up to a large glass of warm/ room temp water with half an organic lemon squeezed into it. I prepare this the night before and as soon as my alarm goes off at 04:20 yep that’s am folks, I drink that down before i leave the bed… trying not to wake my wife of course. The very next point on water is to get some type of filter. Make sure that it eliminates chlorine and fluoride.

please feel free to enjoy organic coffee, teas and wine in moderation dry red being the best.

AVOID fizzy drinks even and especially the “diet” types which can lead to inflammatory diseases and obesity and are carcinogenic.
Adding a high quality pro-biotic, fish oil and L gutamine will go a long way to healing your gut health, inflammation even joint pain.
Finding out if you have a food intolerance can help massively too. I always use the Lorisian test for my clients and can test for 150 + foods.
For much more information please book in for a consultation.

Have a great weekend,

Spencer

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SUNSCREEN!

Suns out guns out! Guns meaning your arms of course and definitely not the Dirty Harry 44 Magnum type.
Now that said guns are out, let’s get a little sun screen on them. Just like the food you eat I’m not going to encourage you to go out and buy/use whatever’s in the sale bin or has the coolest logo/ cutest cartoon character on the front. No siree (said like cowboy) please take an extra couple of minutes to check the labels.

 

Things to avoid

 

FRAGRANCE these can affect you if you have Asthma many also contain hormone disrupters that can accumulate in the body fat and enter a woman’s milk when she breast feeds. So go for fragrance free or with essential oils.

 

SPRAYS & POWDERS these can be toxic to your lungs plus they have additional chemicals in

 

HIGH SPF There is no scientific proof that they work better.

 

And the ones below are the real nasties… Drum roll please

 

OXYBENZONE AND DIOXYBENZONE These are hormone disrupting chemicals that will penetrate the skin and enter the bloodstream. They only block UVB (which are the suns good vitamin D rays) and are found in chemical sunscreens. AVOID!!

 

RETINYL PALMITATE (VITAMIN A) this can lead to skin lesions and tumours when in sunlight.

 

PABA PARA-AMINOBENZOIC releases free radicals damaging your DNA causing allergic reaction amongst other things.

 

The list really does continue… So the best thing to do is wear appropriate clothing/hat and stay out of the midday sun. Wear a high quality cream if you are exposed for long periods of time and most of all don’t forget that the sun is your friend and a vital part of your health. Great for vitamin D (which can only be gotten without sunscreen) can actually protect you from many types of cancer and reduces the risk of melanoma.

 

So get out there and enjoy the sun… Be safe and sensible though.

 

Enjoy folks!

BINGO WINGS!!

#Bingowings, that loose flabby bit around your tricep (between your elbow and armpit) that can’t help but wiggle and wobble every time you wave. Hands up (no need to wave) those that would like me to say there’s an exercise that helps this? Well I’m afraid it’s not quite as simple as that. Yes there are exercises that will build and tone the muscle below but the wiggle is down to a lack of #testosterone the #hormone that is responsible for keeping both men and women #lean. To increase testosterone the body needs good quality proteins and fats like nuts, eggs, salmon, lean meats, shell fish, bean (black, kidney, white … Not baked beans) Staying away from hydrogenated and trans fats which are found in cakes, biscuits, crisps, margarine, cereals, fish fingers, processed foods, fried foods, sweets, pies, puddings, pizza, sauce mixes etc. Weight training will help to boast your testosterone and it won’t make you big and bulky. Vitamin D more than 70% of the public is low in #VitaminD (please read my blog on Vitamin D) it is so important. So call the office and book in for a consultation and get your bloods done and or a food intolerance test of 150+ foods. 

Half way through the working week, stay strong and train hard #folks.

Leaky Gut

#Leakygut doesn’t sound to pleasant does it.
In a nut shell it is where the the tight junctions in the intestinal wall break apart allowing undigested food particles to escape your intestines and travel throughout your body via your blood stream. Sorry but It gets worse, your immune system marks these as “foreign invaders” as pathogens (a pathogen is anything that causes a disease) and attacks them.
So what can cause leaky gut? #Gluten is the number 1 cause which is found in so many things from breads, crackers, cereals, beer, sauces, imitation fish. It’s even hidden in items like some medications, beauty products, blue cheese to name but a few.
Other causes are a poor diet /toxic foods such as sugar and excessive alcohol, stress, pharmaceutical drugs, hypochlorhydria the list continues.
Signs you may have leaky gut
1 IBS, gas, bloating, diarrhoea
2 seasonal allergies or asthma
3 hormonal imbalances like Pms
4 skin issues like acne, eczema
5 autoimmune disease such as Hashimoto’s thyroiditis, Psoriasis etc
6 chronic fatigue
7 mood issues like depression, anxiety, ADD or ADHD
8 candida overgrowth
9 food allergies and food intolerances

If you would like to be tested for food intolerances please call the office and book in with me as we can test for 150+ foods with a pain free pin prick blood test. #Lorisian.

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To help clear leaky gut you should be removing toxic foods so that’s processed foods and following an NDNG (No Sugar No Grains) way of eating.
Start adding foods with all there digestive enzymes and fermentable fibres like sweet potato, yucca, yams.
Fermented foods like sauerkraut, Kim chi, kefir, Greek yoghurt (not Greek style with added fruit) or take a high quality probiotic.
This is just touching on the subject and it’s just to give you something to think about.
Your gut health is something to really start thinking about and investing some proper time and love into.
And don’t forget to drop the stress.

Have a great week folks!

Spencer

EPOC (Excess Post-exercise Oxygen Consumption)

Quite a mouthful i know, hence the abbreviation #EPOC.

When you hop on the #treadmill, #bike etc and perform your 30- 45 minutes of steady state cardio #training you are looking to be burning 300-400 #calories… That’s if you believe what the machine is telling you.

Now 15-20 minutes of #HIIT/ Tabata training will burn 250-300 calories, so why is it possible that you’ll end up burning more calories on the latter? Well burning calories during the workout is only part of the big picture. Post work out is when EPOC (Excess Post-exercise Consumption) aka the afterburn effect (must be said with an American accent) comes into play.

This is a process of increased oxygen intake to correct the body’s oxygen dept post training. The more INTENSE the workout the greater the oxygen dept will be.

Getting your body back to a state of homeostasis means it will use energy to do this. A lot of this energy will come from fatty acids. Your body will break down #fat stores , to release fatty acids into your blood stream.
The fatty acids are carried to your cells where they provide the energy that your body needs to get your body back to its resting state.
So after a correctly done HIIT/ Tabata training session the EPOC effect can still be happening up to 38 hours after. Yep you’ve got it, fat to fuel for up to 38 hours after your “correctly” performed training session.

Enjoy!

Chewing

So the longer that you chew, the more time it will take you to finish a meal… I know, that’s stating the obvious but by doing this you not only break down the into smaller particles which effects the bio accessibility. Meaning less is lost and more nutrients are retained. The smaller particles will be more quickly absorbed by the body

It takes generally 20 minutes for your brain to signal to your stomach that you’re full so don’t wait until you’re starving then grab the first thing available because I guarantee it’ll be junk food, sandwiches, crisps, chocolate etc. then you’ll probably spend the rest of the day regretting it and following that very same way of eating.
Plan your meals ahead of time, the best you can so you can enjoy your meal at a leisurely pace. So take your time and don’t rush as you don’t want to be known as Mr/Mrs Trumpy pants in the office.

The chewing process breaks down your food for digestion. So the more that you chew the smaller the food becomes making it easier to digest. You want to make the digestion process as easy as possible as its very demanding on your body… Another reason to eat single ingredient foods with all there #enzymes present and not processed foods with them all removed and added preservatives to prevent the food breaking down.

Allowing saliva with its digestive enzymes to help break down your food is key, so get your chew on folks as the lingual lipase (enzyme) will help break down the #fats. The saliva will also help lubricant the food for its journey making it easier on the oesophagus.

If you’re allowing large particles of food to enter your stomach it may remain undigested when it enters your intestines, which will start to putrefy which could lead to gas, bloating, diarrhoea, constipation, abdominal pain, cramping, etc, so #chew, chew, chew folks and set out to really enjoy each meal.

Happy eating and have a great weekend!

Spirulina

As promised yesterday, spirulina!

It contains about 60% protein. It is a complete protein which means that it contains all essential amino acids. In fact it has the highest protein content gram for gram of any food on the planet.

Spirulina has been found to prevent damage caused by toxins affecting the heart, liver, kidneys, neutrons, eyes, ovaries, DNA and testicles.

Rich in vitamin A, B1, B2, B3, B6, E & K the more safe usable vitamin A you have in your system, the longer you’re likely to live… Although it admittedly won’t help much if you’re struck by a meteor!

It contains an antioxidant called phycocyanin which has the ability to trigger the production of stem cells. These stem cells are able to become any cell that your body may need.

It is shown to have anti-viral, anti-cancer and anti-ageing qualities.

Body fat & weight loss. Nutrient deficiency is typically the #1 cause of overeating. Your body requires nutrients like zinc, magnesium, and essential fatty acids like GLA (all found in spirulina by the way). Your body secretes the hunger hormone gherlin to get you to bring in some nutrient dense food to get those things, but instead… you grab a slice of toast.

Temporary solution: you’re not hungry anymore. Problem: you’re hungry again after about an hour because your body didn’t get what it needed. The spike in insulin crashes leaving you chasing more carbs/ sugar. Because of this, the hunger hormone gherlin stays in charge of your appetite.

By eating nutrient dense foods it helps to keep you healthy and trigger the secretion of the satiety hormone leptin to helps keep your appetite in check. You feel good, stop craving low quality food, and your body begins to burn more body fat naturally. Bit of a no brainer really.

Chlorella

Happy healthy Monday folks.
I hope that you all had a fun filled weekend.

Chlorella is a type of algae that grows in fresh water.
It contains 8 of the essential amino acids and a 1oz serving contains 16g of protein, with more than 20 vitamins including vitamin B1, B2,B3,B6, A, C, K, Iron, Magnesium and Zinc

It’s great for detoxing heavy metals they are probably lurking in your body.
Chlorella’s high levels of chlorophyll have been shown to protect the body against ultraviolet radiation treatments while removing radioactive particles from the body. This can be shown as helpful for people that are going through cancer
treatment in the form of radiation therapy or chemotherapy.

It can help aid weight loss, regulating hormones, helping with metabolism, improving circulation and promoting higher levels of energy and boasting your immune system. It also reduces body fat and removes stored toxins. It has also been shown to increase the good bacteria in the gastrointestinal (GI) tract which will help with Crohn’s disease, colitis and ulcers.

It helps your body flush out toxins that are released as you loss weight, so that they’re not reabsorbed.

8,000mg of Chlorella per day (divided into two doses), helps lower cholesterol and blood glucose levels which a lot of people have or will see one if not both of these due to improper eating, stress and lack of sleep. Chlorella will help improv insulin sensitivity.

When purchasing Chlorella as a supplement make sure that you buy a “cracked cell wall Chlorella” because it will be completely absorbable.

If you are allergic to iodine or have been prescribed Coumadin or Warfarin you should consult with your physician prior to use.

Dosage should start low and build up very gradually. 1-5g per day 1 being low and 5g being a strong dose. It should be taken before meals with a large glass of water. When taken with Spirulina the effects can be multiplied as Spirulina complements Chlorella very well… More on Spirulina tomorrow.

Enjoy!

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BINGO WINGS!

#Bingowings, that loose flabby bit around your tricep (between your elbow and armpit) that can’t help but wiggle and wobble every time you wave. Hands up (no need to wave) those that would like me to say there’s an exercise that helps this? Well I’m afraid it’s not quite as simple as that. Yes there are exercises that will build and tone the muscle below but the wiggle is down to a lack of #testosterone the #hormone that is responsible for keeping both men and women #lean.

To increase testosterone the body needs good quality proteins and fats like nuts, eggs, salmon, lean meats, shell fish, bean (black, kidney, white … Not baked beans)
Staying away from hydrogenated and trans fats which are found in cakes, biscuits, crisps, margarine, cereals, fish fingers, processed foods, fried foods, sweets, pies, puddings, pizza, sauce mixes etc.

Weight training will help to boast your testosterone and it won’t make you big and bulky.

Vitamin D more than 70% of the public is low in #VitaminD (please read my blog on Vitamin D) it is so important. So call the office and book in for a consultation and get your bloods done and or a food intolerance test of 150+ foods. 

Half way through the working week, stay strong and train hard #folks.

Vitamin D

Vitamin D this is a crucial vitamin provided mostly by UVB light on the skin, but can be taken in supplement form and diet.
It’s essential for the body for proper absorption of calcium, bone development, control of cell growth, neuro muscular functioning, proper immune functioning and alleviation of inflammation.

A deficiency can lead to type 1 & 2 diabetes, rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia, a condition of weakened muscle and bones. Not for getting thyroid issues, asthma and many more. So just looking at that you can see how important it is to get this checked.

Some foods that are high in vitamin D
1 cod liver oil 5 dairy
2 oily fish 6 pork
3 mushrooms 7 eggs
4 caviar 8 beef liver

32 ng/ml is looked at being the minimum amount in your system. 30 and below and you’re deficient.
Once you’ve had your test and understand how much you need to supplement with to get your amounts up to 50 ng/ml you can expect to see a reverse in the above diseases by up to 75%

Remember over 70% of the population is deficient in vitamin D so don’t wait a minute longer and give us a call to book yourself in for a test and a consultation.

I really hope this helps folks, please retweet, forward etc.