So you’re trying to lose some weight. You’ve been following a nutrition plan and training regularly, everything is going well and you are starting to look and feel great. But then someone asks you out to dinner and you’re worried about being able to stay on track.
I used to binge on food. I’d stick to a diet all week and then have a “cheat meal” at the weekend, which would turn into a cheat day, or even a cheat weekend. Then I’d “start again” on Monday. Sound familiar?
Do you struggle with eating breakfast in the morning? Perhaps you don’t always have time to make it, or maybe you just can’t bring yourself to eat a breakfast high in protein? In this article I give you my 3 favourite breakfast smoothie recipes that are not only packed with protein, healthy fats, vitamins and minerals, but are also extremely quick to make.
Being organised and prepping your food in advance is essential to getting in shape and eating healthier. But for many people, the idea of batch cooking can seem daunting. If you struggle to organise yourself well enough to prep your meals, then this article will show you how easy it is to start taking control in the kitchen.
We all know that water is vital for life, you wouldn’t last too long if you were to go without water for more than a few days. But do you all know how important staying hydrated is to basic everyday functions?
70% of our body and 80% of our brain is made up of water, which in itself should serve to highlight how important water is. Vital organs such as your liver and kidneys require ample hydration in order to function. Go without water for a couple of days and these vital organs will begin to shut down completely, which is never going to be good!!
If you want great abs or even anything that vaguely resembles a flat stomach, then performing endless sets of ab specific exercises such as crunches are ab-solutely (pun very much intended) useless.
What to eat? When to eat it? How much to eat? High carb? Low carb? Low fat? Paleo? Gluten free? Cabbage soup diet? Atkins? The Kate Moss cigarettes and alcohol diet? So much information is available on the internet about how and what to eat, that it is no wonder that sometimes when we begin with clients they seem perplexed as to exactly the way they should be eating for fat loss.
Achieving the body we desire is as much about consistency than anything else. One of the biggest challenges with remaining consistent is being taken out of your normal daily routine, this is often demonstrated even with Monday – Friday food intake compared to Saturday and Sunday food intake.
When it comes to supplementation for low testosterone, you really do need to know where the dysfunction is coming from and the best way to do that is to run the appropriate testing. Without the knowledge of where the dysfunction is coming from it really is like closing your eyes and throwing the darts at a dart board. If you are lucky one might hit the bull’s eye and you will get good results but on the most part the rest will be a total waste of money.
The recent Biosignature Modulation courses running recently in the UK will provide the industry with numerous practitioners filled with excitement on how they are going to incorporate the knowledge they have learnt from Charles Poliquin and the biosignature methods.
This is a question I get asked frequently, often someone has read somewhere that eating protein is bad for the kidneys, is bad for your bones and will cause dehydration, yet they have also read an article that says the opposite, such as a high protein diet can actually help increase bone mass and is not harmful to the kidneys. Government guidelines suggest aiming for around 0.8 grams per kg of body weight, in my view this is insufficient for most people, so how much should you aim for and what levels are safe?
Many of our clients have extremely busy lifestyles or have jobs that prevent them from being able to buy good food or don’t have the facilities to make good food during the day.
Phytochemicals, also known as phytonutrients are nutrients derived from plant material such as those found in the cacao plant that eventually end up in varying quantities in our chocolate. Often we see research being reported in the paper about their health benefits; usually the headline reads “Eating a chocolate bar a day can help reduce your risk of Alzhiemer’s”. Unfortunately the press can be slightly misleading with how they report scientific literature, especially if it means we can eat more chocolate and drink more coffee and wine!!
“Once you pop you can’t stop”. Does everyone remember that tag line from and famous potato crisp? Recently a few incidences with clients and some recent reading led me to writing this article. What I am going to look into is the addictive nature of certain foods and the reasons why.
Many of you that have worked with me before will know how much emphasis I put on addressing gut health as a number one priority, not only to enhance absorption of nutrients but also for a number of other health reasons.
Toxins can enter our body from many different sources. Unfortunately our food supply has become one of the most potent sources of toxins.
So, you're trying to lose weight before you go on holiday. You're training your ass off and following your diet plan to the letter, but there's a problem.... You have these occasions when you're just so damn hungry.
What is the best breakfast for fat loss? In this article I give you my opinion on the four most important factors you need to consider when selecting what to eat in the in morning.
In this article I’ll be answering that common question “How much should I eat to lose weight?” as well as provide you with 3 handy steps to help you work out exactly how much you personally should be eating, plus a breakdown of your macro-nutrients when trying to lose fat.
It doesn’t take a rocket scientist to understand that if you want to be in shape, then you have to eat well, and if you’re going to eat well, you need to know how to cook and prepare food. This seems to scare a lot of people, talking about a “diet” seems to stress people out, something that should be relatively easy, becomes an added stress to our already stress laden lives.
In this article I am going to touch on a few things that females do that can really sabotage results.
Changing eating habits and maintaining them long term is key to ensuring that once you lose weight / body fat, it stays off. Many people will have a target weight or dress size in mind once they begin a more traditional diet. Upon reaching this goal it is normally a green light to return to old eating habits.
When we conduct our initial consultations with clients, we often find that for many, food has become something that they see either as a chore, or something that takes a backseat in their day, with other, “more important” tasks taking precedence within their day. We immediately start to encourage clients to think more, not just about what they eat, but how they eat.
My view on calories has changed over the years. From ‘A’ Level and University education where the calorie was the most important aspect of manipulating fat loss, through to the manipulation of hormones being the most important aspect of fat loss and counting calories being a pointless task. Over the years I have mellowed and developed a more balanced view on the subject.
Hormone testing can be a controversial area for many reasons, including test validity, expense, what markers to run, and whether the dysfunctional hormones are simply a symptom of dysfunctions elsewhere in the body. Low testosterone can be a culmination of significant stressors elsewhere, e.g. inflammation caused by digestive infections, high levels of adrenal stress, nutritional deficiencies, toxin exposure such as mercury toxicity, lack of sleep, work and family stress etc.
Carb cycling is a method we at Body Solutions London have used for some time. It is my preferred method following the initial low carb phase that clients will often experience in the initial stages of a fat loss transformation. Carb cycling is not just a fat loss method though it is also a great health promoting protocol.
Inflammation is essential for survival, but being able to control the inflammatory responses is important for optimal health. Absent, excessive or uncontrolled inflammation results in a variety of diseases and learning what is causing the inflammatory response in the first place is an essential part of improving health. Not only that but often inflammation will be a major block against achieving optimal body composition, whether fat loss or improved muscle mass.
This has been a controversial area of choice in recent years with a variety of conflicting studies regarding the benefits of organic food against non-organic produce, with the majority of studies focusing on nutrient levels. What is the research on this area and is there more to organic food than just the nutrient content?
Drinking your calories in one of the fastest methods to gain fat and increase your risk of chronic disease such as diabetes and heart disease. Many people consume both high sugar and artificially sweetened beverages daily.
Why the Meat and Nut Concept Works
The meat and nut breakfast has been popularised by Canadian Strength and Conditioning Coach Charles Poliquin. Of all the things I have learnt from Charles and the Biosignature courses this concept of protein and fat in the morning for breakfast is probably the one I apply the most with great success. Whilst it is not for everyone, I have found that in around 95% of cases this is a great breakfast choice, especially if you are storing a little excess fat around your mid-section and on the side of the body, or for those that have poor morning energy or mental clarity.
In my time as a Nutritionist, the one thing I have noticed and studied the most about is the major impact gut health can have on our health in general and how it can be a major block when it comes to fat loss. So many people live these days with some kind of digestive distress; I would say around 75% of people I consult with show some kind of digestive dysfunction.
Often we will get asked how you can eat healthy for fat loss on a budget. Whilst we truly believe the cleaner the food the better, i.e. organic fruits and vegetables, grass fed meats etc, this is not always possible for everyone’s budgets.