Jeff's Thoughts

Archive for the ‘Nutrition’ Category

• The Often Forgotten Weight Loss Supplement

  12 February, 2012

  I am sitting here reading an Applied Nutritional Science Report which talks about combating insulin resistance and also oestrogen detoxification (middle section and lower body body fat) and the same supplement keeps on coming up. This is one that I never paid much attention to in my supplement protocols but seems that sometimes I have overlooked the most simplest of choices. Fiber is essential to any good fat loss/health protocol.

  “It is well known that fiber plays an important role in affecting insulin and glucose response”.

  Dan Lukaczer, N.D. Applied Nutritional Science Reports, 2001.

  When you eat a food that breaks down readily into glucose in your blood stream, insulin is realised which is the hormone responsible for getting rid of that glucose. The more glucose the more insulin, the more insulin the more distribution of that glucose into body fat happens. So anything that either directly lowers the insulin response or slows down the breakdown of that food into glucose will lower the amount of insulin released. Fiber does the latter. It slows down the absorption of food into glucose, therefore lowering the insulin response which leads to less insulin and less body fat. Fibre absorbs water and swells to become bulky, and helps the speedy and easy elimination of waste from the body.

  Fiber is known to promote healthy digestion, blood insulin, and blood glucose levels, as well as maintenance of healthy cholesterol levels, fiber is also associated  with lower risk of CVD. Fiber intake of 20 – 30 grams per day should be considered in the optimal dietary approach to promoting healthy body composition.

  Dan Lukaczer, N.D. Applied Nutritional Science Reports, 2001.

  However, when you start taking fiber, start slowly. Start with 5 grams and work your way up to the recommended 20 – 30 grams or else you may find out the hard way and be too far away to run quickly to the toilet.

  Where can you get your fiber from? Coconut and almonds have a high content along with green vegetables. But supplement with Selenium Husks is a great easy way to add the necessary fiber. Just sprinkle into a shake with a little bit or protein powder (or a greens drink) in the morning to taste is probable the easiest way. Adding it to cooking will change the consistency of that dish so not recommended  (it will dry it out) and having it just with water is do-able but hard. Drink it as soon as you add it your drink as well as it soon thickens up any shake. So leaving it too long means you are soon drinking a thick cement like paste which will only be consumed by the most dedicated sole.

   

   

  Tagged under: Health, Nutrition

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• A nice high protein snack from our cookbook

  10 October, 2011

  Try these delicious cookies from our cookbook. Everyone who joins Studio41 receives this cookbook to help them make great food choices to help them with their weight loss journey.

   

  Home-made Protein Cookies: 1/2 cup ground pecan nuts, 1/2 cup ground walnuts,

  1/3 ground linseeds, 1/3 cup nut butter (a different flavour to the other two nuts), 2-3

  eggs, touch of salt, honey or a spoon of drinking chocolate, 6 scoops of protein

  powder (casein preferred, but whey will do) – Mix all ingredients in a bowl, place

  mixture in desired cookies/ bar shape on a baking tray coated in olive oil. Bake for

  15-20 mins at 175 degrees

   

   

  Tagged under: Nutrition

  2,422 Comments »

• Understanding The PH Balance, A Guide To True Health

  7 September, 2011

  The pH Balance

  Something we have not talked about yet at Studio41 personal training studio with members or via the blog is the concept that a lot of functional doctors are talking about these days, and that is “alkalising the diet”. People are starting to realise the power of green vegetables on many aspects of health. There are many different substances in your body that is needed for functioning on a daily basis. There are approximately 20 amino acids, several dozen sugars and fatty acids, approximately forty vitamins and one hundred or so minerals and trace elements. Each one of these play(s) are vital role in the body but can all be classified into two basic groups – Alkaline or acids. They are complete opposites and your body needs both to be in balance for optimal health to occur.

  An acid is anything that breaks down in water releasing hydrogen ions.  When a substance has more acidic minerals than alkalising minerals it is said to be acidic. An alkaline is something that does not give off hydrogen ions in water.

  The pH scale is a scale that ranges from 1 – 14. With 7 being Neutral. Anything below 7 is acidic and anything above 7 is alkaline. Although it is important to note that the scale is not so generous as 1 – 14 indicates. A state of balance is measured at 7.36 (so slightly alkaline), Anything between 7.36 and 7.42 is considered normal. Death will occur if the body reaches below 7 or above 7.8 death will occur. This shows what are balancing act the body is playing all the time and balancing the body is truly a life or death matter.

  However with the increasing consumption of sugar and dietary bad habits in today’s modern world, it often sees us eating foods that are more acidic in nature causing the body to struggle to constantly fight to keep a pH as close to neutral as possible.  This acidic imbalance that occurs all to frequently and opens the door to potential sickness and disease

  “When the body is in a state of declining pH, the blood to maintain balance pulls alkaline minerals out of our tissues in order to regulate the balance. This means that minerals such as sodium, potassium, calcium, and magnesium are used to react with acids which create far less detrimental substances that can be eliminated by the body. Many people are deficient in these substances and take supplements to correct it, but it is the pH balance that needs to be corrected first”.

  pH Miracle, Robert Young & Shelley Young. 2002

  “Acidosis is by far the most common – more than half the population suffers from this condition”.

  The Acid-Alkaline Diet for Optimal Health, Christopher Vasey 2006

  Common problems with acidic people

  1. Weight gain

  The body creates fat cells to carry acids away from your vital organs to try to protect them.

  The chaos of an imbalanced body will exhaust the adrenal glands, and the resulting low levels of energy contribute to weight gain

  The more imbalanced your body is (the more acidic) the more toxic it will become. It is the liver that tries to detoxify these toxins,            which distracts the liver from efficiently metabolizing fat and sugar, again adding to weight gain.

  2. Allergies

  An acidic state severely stresses the immune system. Thus it is always stressed and over worked. The result can be sensitivity           leading to allergies like asthma, environmental sensitivities and food sensitivities. Soreness, swelling, watery eyes, runny nose               and eczema are all ways of eliminating acid toxins.

  3. Fatigue

  The toxins you produce in a acidic body reduce the absorption of protein, minerals and other nutrients which in turn weaken the              body’s ability to produce enzymes and hormones and the hundreds of other chemical components necessary for cell energy and                organ activity. This also interferes with the reconstruction of cells and other necessary components of energy production. The                  result is fatigue, poor endurance an inability to add muscle tone, and general weakness

  pH Miracle, Robert Young & Shelley Young. 2002

  How our body gets rid of these acids

  1. The Kidneys

  The kidney helps to get rid of solid acids through urination. In its excretion of acids, the kidneys utilise various alkali reserves. If            these are not coming from the diet then the kidney calls upon the alkali reserves stored in the watery layer around the bone and in          the bone itself.

  2. The Lungs

  The lungs also work to keep the body’s pH levels balanced by eliminating volatile acids. The lungs naturally get rid of carbonic acid        through respiration which helps to keep overall pH balance.

  It is important to note that the body increases respiration to try to get rid of a build up of acids which can be a tell tale sign of over            acidity. However Christopher Vasey in his book The Acid-Alkaline Diet for Optimal Health points out that this method is capable          of only dealing with weak acids. Fixed acids which are nonvolatile and cannot be exhaledas a gas by the lungs, can be eliminated          through e kidneys only

  3. Sweat Glands

  Although the sweat glands do not get rid of nearly as much acids as the kidneys or lungs, it is important to note that an increase in        acids can produce a strong odour when sweating which can be another tell tale sign of over acidity.

  Source: The Acid Alkaline Food guide, Brown & Trivieri 2006

  So the question becomes, what do we do with this knowledge? Some campaigners would have us life on a island as a vegetarian only eating broccoli for the rest of our lives. Although this would put us in a very healthy state I believe we can take a more realistic approach to the matter. Acidic food is not bad, eating too much acidic food without alkaline food is what creates internal problems. Understanding that Cheeses, oils, Whole grains, oats, wheat (all cereals) bread, pasta, white sugar and meats are all acidifying, if this is what makes the basis of your diet (which is the case for most people) we need to change what we eat to incorporate more alkaline foods. Alkalising foods are green vegetables, coloured vegetables, cottage cheese, cream, butter, bananas, almonds and brazil nuts, raisins, avocado and cold pressed oils. Incorporating these into your diet while reducing refined foods such as bread, pasta and white sugar will go along way to balancing out your pH.

  But adding avocado to your meat or snacking on nuts and raisin throughout the day are all good tips. 2 Rules that I like have been created by Christopher Vasey are

  1. A meal should never consist of solely acidifying foods but should always contain alkaline foods.
  2. The amount of alkalising foods should be greater than the amount of acidifying foods at any one meal.

  Make sure most of your diet is from fruits (dark berries and strawberries especially) and green vegetables. 80% of your diet must be from alkalizing foods like green vegetables. Include a green drink with fish oil supplements in the morning and also a multivitamin. Include some pH drops in your water throughout the day and you should be on your way to optimal pH balance and optimal health.

  At Studio41 personal training studio we sell Primal greens, a mix of Kale, Broccoli, Spinach and many other greens. 1 Tablespoon in water in the morning is a great start to the day.

  PH Food Chart

  Tagged under: Health, Nutrition

  1,316 Comments »

• Understanding the Power of Magnesium

  23 August, 2011

  This is an article written by strength Charles Poliquin about Ubermag. Probably the most commonly sold supplement at Studio41 Personal Training Studio along with fishoil and a good multivitamin.

  All functional medicine practitioners would agree that magnesium and zinc are the most common mineral deficiencies found in humans in the Western world. Excessive consumption of carbohydrates, sugar, caffeine, and calcium, or stress, anxiety, and acidosis, are just some of the few factors that deplete magnesium levels. Even the fluoride in most toothpaste preparations will lower magnesium levels.

  Restoring magnesium levels has helped many ailments from autism to insulin resistance. The limiting factor has always been absorption and utilization. Übermag is a combination of four different magnesium complexes: magnesium taurate (50 mg); magnesium glycinate (50 mg); magnesium fumarate (25 mg); and magnesium orotate (25 mg).

  Magnesium taurate is not simply a blend of the two materials but rather a fullyreacted amino acid-mineral complex. Unlike other magnesium preparations, it is very unlikely to cause gastro-intestinal distress. Research shows that magnesium and the amino acid, taurine, have some interchangeable and synergistic roles. Magnesium helps to regulate

  taurine absorption while taurine can replace some of magnesium’s functions when magnesium is deficient. Both taurine and magnesium are known to optimize cell membrane function particularly with regards to regulating the heart’s rhythm. Both nutrients exert sedative effects and lower the excitability of nerve cells. This combination works well to calm individuals.

  Magnesium glycinate is also an amino acid-mineral complex. Again it is a fullyreacted complex and not simply a blend of the two materials. It has been shown to support ATP production, thus impacting energy levels. Magnesium glycinate is particularly recommended for improving muscle contractility and relaxation, promoting healthy nerve conduction, intestinal motility, bone mineralization, and preventing muscle cramps. This chelate has a high affinity for the liver and muscles.

  Magnesium fumarate could be considered the energy production magnesium as it is the salt of a naturally occurring organic acid, fumaric acid, which is also one of the key intermediates in the tricarboxylic acid cycle for organic acid biosynthesis. It is recognized as an important stress-fighter. Because it is involved in the Krebs cycle, it contributes to efficient ATP production. Macronutrients (protein, fats, and carbs) cannot produce energy efficiently without this type of magnesium.

  Magnesium orotate is magnesium bound to orotic acid. Magnesium orotate has been shown to support the heart’s ability to endure and recover from chronic and acute stressors. This form of magnesium produces an effect through a variety of mechanisms such as maintenance of normal glycogen stores, inducing protein synthesis, optimizing both ATP levels, and improving contractile function. Magnesium orotate is also invaluable at mitigating cortisol response from the sympathetic nervous system.

  Ubermag restores magnesium levels rapidly as it targets multiple tissues, and by its very design improves absorption and intestinal tolerance of magnesium.

   

  Tagged under: Health, Nutrition

  2,194 Comments »

• Saturated Fats – A Misunderstood Good Guy

  29 July, 2011

  Saturated Fats

  Saturated fats come from animal sources, and have been in amongst the controversy with research linking saturated fats to cholesterol and heart disease. (Note that research pre 1950 did not separate trans fats and saturated fats, they were all clumped to together in the same results). This controversy has seen has us avoid eggs due to the saturated fat levels in the yolk. Could such a natural product that has been around for so many thousands of years be contributing towards heart disease?

  There was a study done in 1984 by the Lipid Research Clinic (LRC). This study was looking at cholesterol lowering drugs and the incidence of heart attacks. This study did show a link from cholesterol lowering drugs on the incidence of heart attacks. Unfortunately the assumption was made by the researchers that because the drugs worked, it justified promoting a diet low in cholesterol, then that would have the same effect as a cholesterol lowering drug

  “So , on a basis of a study looking at drugs lowering cholesterol among men with high cholesterol levels, we ended up with a message to eat less saturated fat. Have I missed something here?”

  Big Fat Lies, Sutter, 2010.

  Since this study their has been 26 studies trying to show a link between saturated fats and heart disease, only 4 showed any association and these were epidemiological in nature.

  “To date there have only been two relevant double-blind studies and neither showed a connection between saturated fats and heart disease”.

  Big Fat Lies, Sutter, 2010.

  So eggs don’t do not cause heart disease (this has been shown in an independent research study done by the egg association in the United States), nor does any saturated fat. Just poor assumptions made on questionable research.

  In 1953 Ancel Keys published a pivotal paper in his legacy to prove a correlation between dietary fat and heart disease. Keys chose 6 studies to collect his data from (this became known as the 6 nations study) and the below graph clearly shows this link between those countries that consume high fat diets and have highs rates of heart disease…..or do they?

  

  The problem is that before looking at the data, Ancel Keys already had an opinion on the data and had his reputation was riding on the outcome. Ancel Keys had over 20 countries to choose his data from but only chose 6. This is simply because these six helped to prove his already established believe. If you actually look at all the data (below) you would be hard pressed to make the same correlation.

  Gary Taubes in his book “Good Calories, Bad Calories” summed it up by saying

  “if we believe we know the cause before we observe the effect, we will almost assuredly see what we want to see, which is not the same as seeing things clearly”

  

  The second graph shows all the data that was available (This was never shown by Ancel Keys for obvious reasons), but Yerushalmy and Hilleboe in 1957 produced this to show what Ancel Keys was saying was simply not true. Their rebuttal did not get the same attention unfortunately as the well respected Keys.

  However the study was enough to get Keys on the cover of Time Magazine. The simple fact is the links between eating saturated fats and its correlation to heart disease are not true.

  “There is virtually no history of heart disease among the Inuit tribes who live off saturated fats with little or no fresh vegetables, and this example does not stand alone. Many hunter-gatherer tribes have diets  rich in saturated fats and yet have no history of heart disease”.

  Big Fat Lies, Sutter, 2010.

  “If, as we have been told, heart disease results from the consumption of saturated fats, one would expect to find a corresponding increase in animal fat in the American diet. Actually, the reverse is true. During the sixty-year period from 1910 to 1970, the proportion of traditional animal fat in the American diet declined from 83% to 62%, and butter consumption plummeted from eighteen pounds per person per year to four. During the past eighty years, dietary cholesterol intake has increased only 1%. During the same period the percentage of dietary vegetable oils in the form of margarine, shortening and refined oils increased about 400% while the consumption of sugar and processed foods increased about 60%”.

  The Truth About Saturated Fats – Mary Enig, PhD, and Sally Fallon

  The benefits of saturated fats

  Saturated fats play many crucial roles in the body, and may not be the things that we should be looking to avoid

  Saturated fat is a key component of a group of substances called phospholipids, which are critical to building cell walls. Saturated fat plays a crucial role in the integrity of our cells.

  Big Fat Lies, Sutter, 2010.

  They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.

  They lower Lp(a), a substance in the blood that indicates proneness to heart disease.

  They protect the liver from alcohol and other toxins, such as Tylenol.

  They enhance the immune system.

  They are needed for the proper utilization of essential fatty acids.  Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.

  Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.

  The heart draws on this reserve of fat in times of stress.

  Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.

   

  Tagged under: Nutrition

  2,100 Comments »

• Great New Healthy Nutrition Salad

  14 July, 2011

  Everyone who joins Studio41 personal training studio by buying a package of personal training sessions gets access to the Studio41 cookbook. This is the secret weapon which helps our clients to drop bodyfat and weight so quickly and get them healthy. Below is one of the many options in the book

   

  • * Toasted Quinoa Salad – Brown quinoa in a pan for about 5 minutes. Add 1 cup of

  water, 1/2 a tbsp of chopped ginger, 1/2 a chopped jalapeno pepper and a pinch of salt

  and bring to the boil. Reduce to a simmer with the lid on for about 10 minutes. Strain

  in a strainer and add 1/2 cup of fresh chopped cilantro, a few chopped fresh mint

  leaves, 1/2 a sliced red onin, 2 tbsp of lime juice and a few chopped walnuts.

  Refridgerate until cool. (Orange)

  
  

   

  Tagged under: Health, Nutrition

  1,393 Comments »

• Mag and Zinc – Why We Cant Get Enough!!

  1 June, 2011

  I dont need vitamins – I eat a varied diet!! We here this a lot with our personal training and nutrition clients at Studio41

  Oddly enough it is only people who dont study nutrition that make the above statement, the fact is we need supplements as we dont eat varied diets anymore and even if we did eat a varied diet there are simply not the nutrients in the foods that we eat that historically our bodies have evolved on. Lets take a close look at Magneisum and Zinc and the roles they play in the body and how much we need them.

  Both magnesium and zinc are required in higher amounts when a person starts exercising and lifting weights; medical literature states that between 54 and 75 percent of the general population is magnesium deficient, and between 58 and 75 percent of the population are deficient in both. However, the athletic population it is closer to 100 percent.

  Magnesium is a critical co-factor in more than 300 enzymatic reactions in the human body. It is part of every muscle and every nerve cell in the body and is essential to all living organisms. 53% of the body’s magnesium is found in the bones, 27% is in the muscles, 19% is in soft tissues, including organs like the heart and the remaining 1% is distributed in body fluids, like saliva, sweat, spinal fluid, fat tissue and blood cells,

  Magnesium deficiency can affect virtually every organ system of the body. With regard to skeletal muscle, one may experience twitches, cramps, muscle tension, muscle soreness, including back aches, neck pain, tension headaches.  Also, one may experience chest tightness or a peculiar sensation that you can’t take a deep breath. Other general symptoms include a salt craving, both carbohydrate craving and carbohydrate intolerance.

  Zinc is secreted into body fluids as an antiseptic.  So colds, sore throats, flu, gastro, ulcers, urinary tract infections, thrush will result in low levels as our bodies use zinc to fight infection.  Also zinc lowering substances are – coffee, tea, alcohol, diuretics, ACE inhibitor blood pressure tablets, the Pill  and anything containing the yellow, green, orange food additive tartrazine (102).

  Zinc has multiple pivotal roles in metabolism. One zinc enzyme is responsible for making acid in our stomach from carbon dioxide. It thus influences the absorption of metal ions such as calcium and magnesium, dependant on this acid.

  A simple home test for zinc,is to take a capful of liquid zinc sulphate heptahydrate we have this at Studio41 and swish it around in your mouth.  If you immediately notice a bitter taste, you don’t have a zinc deficiency. If you taste nothing or have a delayed recognition of taste, your body needs more zinc.

  Body zinc is depleted by high carbohydrate diets – grains, & veges. Calcium supplements and high calcium foods reduce zinc absorption by half.  Stress (physical, emotional or chemical) as well as pollutions, pesticides and toxic metals also drive zinc from our bodies.  We lose zinc from the body in sweat, urine, faeces, pregnancy and breast feeding.

  One of the first signs of zinc deficiency can be disrupted sleep patterns.  According to Sherrill, D.L.  et al  in arch.intern.med.  1998, “Symptoms of disturbed sleep are common in the general population, with overall prevalence rates of between 35% and 41%.”

  Those with low zinc tend to eat more frequently.  They may have poor concentration, poor short term memory recall, mental apathy, eczema, dermatitis, hay fever, allergies, asthma, frequent colds, sore throats, ear infections, thrush, warts.

  The Nut Of It

  The nut that provides the most of these important minerals is the Brazil nut. A 1/2-cup serving of whole nuts offers 250 mg of magnesium, or nearly 60 percent of the RDA, and 2.7 mg of zinc, or 18 percent of the RDA. Cashews and cashew nut butter are rich in these minerals. A 1-ounce serving of dry roasted cashews offers 75 mg of magnesium and 1.6 mg of zinc, or 18 and 11 percent of the RDA, respectively. A 2-tablespoon serving of cashew nut butter offers 82.6 mg of magnesium and 1.6 mg of zinc, making it a good food source of both nutrients.

  Our body contains only about 3gm. Of zinc. This tiny amount is nearly all in hundreds of enzymes, being used, not just stored away for a rainy day. We store calories, vitamin A and B12 very extensively, but not zinc.

  Deficiency Symptoms

  The symptoms of zinc deficiency include increased fat gain around the breast (especially in men), decreased sense of taste, constipation and baldness. It can affect the immune system and fertility. Magnesium deficiency symptoms include constipation, fatigue and sleeping disorders. It is also common for people who are insulin insensitive or diabetic to be deficient, as well as osteoporosis patients. Magnesium deficiency is also related to inflammation and low HDL cholesterol levels.

  Correcting Zinc Deficiency

  In addition to taking a quality multivitamin, a non-active individual could have sufficient levels of zinc within a couple months by taking 30mg per day in supplement form. An athlete will likely need to take more, as much as 180mg per day in supplement form. If you are taking more than 30mg, be sure to space it out throughout the day, and take it with food. Using multiple forms like zinc picolinate and zinc aspartate simultaneously will help raise levels more quickly.

  Correcting Magnesuim Deficiency

  Magnesium deficiencies typically take longer to correct. While the Recommended Daily Intake is only 400mg, you have to remember that all recommended daily intakes are set for people who are not deficient. Therefore as most people are magnesium deficient, most people need more than the RDA.  To get your levels up to an adequate state you may have to take as much as 2,000mg per day. If you are extremely deficient, jump straight to the maximum dose. Also be sure to take multiple forms of magnesium, as the different forms have different functions in the body. At Studio41 we sell Ubermag which has all forms of magnesium in one supplement.

  At Studio41 all our nutrition and personal training clients can take the Zinc tally test and also take Ubermag before they go to bed. Often better sleep is the first thing they report. Allowing us to balance Zinc and Mag through a multivitamin and specific zinc and mag supplements allows us to give our clients better sleep, stronger immune systems and is one one of the many secrets to how we drop weight faster than our competitors.

   

   

  
  

  Tagged under: Nutrition, Other

  3,011 Comments »

• The Big 5 for Weight Loss – No 3

  20 April, 2011

  3. Breakfast

  They say breakfast is the most important meal of the day for health. But I would not only include health, but also fat loss in there as well.  One quick walk down the breakfast isle one you will see that cereal companies do not have your best interests at heart (As a personal trainer I cover my face with my cap when walking down the cereal aisle of any Wellington supermarket). With sugar being the second ingredient in most breakfast cereals, I take the believe that breakfast cereals are something that should be had once a week as a treat and not as our stable food that builds a generation (maybe that could help to explain why as a generation we are getting sicker and fatter). Eating any food that has an insulin effect on the body sets the body up to not only be storing bodyfat but to rely on the sugar hit for the rest of day. This sets up dangerous sugar spiking peaks and then troughs which sends you looking for that mid morning snack to lift when your blood sugar levels drop. People live day to day moving from one sugar hit to the next relying on more coffee and more sugar over the years while the whole time their bodyfat is increasing. So for optimal weight/fat loss, anything with a second ingredient of sugar should not be part of that equation.

  When you wake up in the morning you want to turn on your digestive system and have a low insulin hit causing the body to turn on its natural bodyfat burning hormones (glucagon).  So this is where I am looking for protein and healthy fats to start the day. Red meat forces the digestive system to work harder, so red meat in the morning is the best option with a handful of nuts to increase your healthy fats for optimal weight loss.

  Serotonin is associated with mood regulation, gut motility, sleep and appetite. A person who is deficient in serotonin may experience depression, feel overwhelmed and be unable to fall into a deep sleep. Serotonin is synthesized from tryptophan.
  Meats, such as turkey, beef and lamb, provide a rich source of tryptophan. So breakfast including these things will help to increase your serotonin levels for the day.

  So if you want to trim up and also have the side effect of getting healthy, throw your breakfast cereals out (and yes that even includes the porridge) and start eating red meat, beef, chicken, fish with some greens and a handful of nuts. Eggs are a great source of protein but buy organic eggs from hens allowed to feed on insects and green plants as they can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.

  Remember when your flight or fight mode is on (sympathetic nervous system) your digestive system is slowed down. Find the time in the morning to take 5 – 10 minutes to sit down and relax to eat your breakfast. Do not eat it on the run, otherwise you will not be digesting the food you eat properly.

  So, if you want to lose weight or fat, the breakfast has to change.

  Tagged under: Health, Nutrition

  3,049 Comments »

• The Big 5 for Weight Loss – Part 2

  17 April, 2011

  Juices

  Often people are having juices for health, as some sort of detox or simply a time factor. However as an owner of a  personal training facility based in Wellington I dont believe these are needed for any of the above and indeed may actually take us away from the health that we are truly seeking. Quite simply it is the sugar in these juices that make this a formula for weight gain. When sugar is undeniably the cause of the obesity epidemic, whether they are natural or not, sugar is sugar and the fruits in the juices cause fat to be stored via the release of insulin.

  If having a juice in the morning to replace breakfast is being done as a health choice it can actually be doing the opposite. When your body detects nutrients need to be broken down, it releases Hydrochloric Acid (HCL). This helps to break down the food. However with a juice or shake their is no food to be broken down, and so this can cause the stomach lining to be eating away which can lead to leaky gut syndrome. This is only a problem with people replacing food with juices or protein drinks, especially with Juice detoxes and also people who replace breakfast with a shake or live on 2 – 3 shakes per day. If you wan to get lean – take the juice away.

   

  Tagged under: Health, Nutrition

  2,855 Comments »

• The Big 5 for Weight Loss – Part 1

  14 April, 2011

  I have always been asked what someone has to do to lose fat. Frustratingly so the question is often asked at parties while the person is drinking alcohol and eating a slice of pizza. Although the answer is often more complicated than “eat less and exercise more”. Sometimes insulin sensitivity, toxicity, stress – both physical and hormonal, quality of sleep, inflammation and various other components play a crucial role. However as a personal trainer in wellington I thought I would bite the bullet and give the dogmatic answer to a complicated question (How do I lose fat?). If I do think about it, the clients that have achieved great things with me have all done certain things in common, and here they are,

  Part 1.

  1. Alcohol.

  This was not supposed to be in order, but any personal trainer in Wellington will tell you there is a reason why this is first. Because it was what was at the top of my mind. Yes I am sorry to say that alcohol is a major component in weight gain. Several things make alcohol a notoriously bad weight gainer.

  The sugar in both beer and wine helps to increase blood glucose (sugar in the blood). As a result insulin is released which helps to distribute the sugar around the body including putting it to fat.

  However alcohol also decreases the conversion of androgens (male sex hormones) to testosterone. This will increase the amount of estrogen that someone has (both females and males). If someone has high levels of estrogen, according to the bosignature hormonal profile test, they distribute their body-fat on the chest (estrogen is a female sex hormone) and if this site is increasing in bodyfat (man boobs) then that is a sign that there is so much estrogen (the body is converting the androgens into estrogen instead of testosterone) in the body and that the body is literally becoming feminine. This is what causes unusually large bodyfat on the chest for guys. With high levels of estrogen and low testosterone you will struggle to lose body-fat and have man boobs (which is not cool).

  The wheat in beer may also cause an allergic reaction in most of the population due to a wheat intolerance. This does not mean you start sneezing but could cause lower abdominal swelling, bad skin and create the inability for you to absorb essential nutrients and vitamins. Because of the lower abdominal bloating, you will look fatter that what you are.

  I have also noticed I have not even mentioned the amount of calories yet which is a significant factor. Alcohol has to be dropped or at least reduced if you want results. How much you reduce it depends on how much results you want.

  If you are going to drink (which I am not promoting) Pinot Noir has got the best reputation for health. It has the highest level of antioxidants and lowers your testosterone the least.

  Part 2.  Next Week – Juices (yes sorry, they are bad).

   

   

  Tagged under: Health, Nutrition

  2,680 Comments »

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