Diet

Back to basics, Diet & Intermittent Fasting Part 2

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Grass fed beefburger and green salad

So Days 3, 4 & 5 of my back to basic diet have been slightly different. I reduced the time of my fast and had lunch around 1.00pm. Here’s what those 3 days have looked like

6.00am – Glass of water with added salt

6.10-6.40 Infrared sauna with mindfulness session

8.00am Bulletproof Coffee – Upgraded low toxin coffee beans, grass-fed butter, brain octane oil & 2 tablespoons of Upgraded Collagen protein

Morning – Water with Dr Flanagan’s Crystal Energy

11.00pm – Black Bulletproof coffee (single shot)

1.00pm – Small homemade burger with green salad/avocado salad with hot smoked salmon, olives & capers

Afternoon – Sparkling water, herbal tea

7.30pm – Salmon, pureed cauliflower with butter and avocado pieces, baked kale in brain octane oil, baked Brussel sprouts/ grass fed beef steak, sprouting broccoli, black kale. Day 5 slight change as at a BBQ and not much choice – had 1 burger and 1 pc of chicken along with 2 charcoal tablets (not sure of quality of meat)

SalmonRoasted Kale & Brussel sprouts with Brain Octane OilMy energy was a little low on day 3 so I supplemented with Unfair Advantage. Apart from that, my cravings have reduced and my appetite has also reduced. I’ve lost around 5lbs

 

Day 6, 7 & 8

Day 6 was a Saturday I followed the same routine as Days 3-5. BP coffee in the morning and no lunch. Dinner was leg of lamb with veg.

Day 7 – Sunday. BP coffee in the morning. Lunch at 2.00pm Salmon with green salad enjoyed outside in the garden with Sparkling water. The difference today was I did a 17mile road bike ride followed by 25mins infrared sauna and a clay face mask by Alitura.Alitura Clay Mask This is one of my absolute favourite clay masks. My skin just feels silky smooth afterwards. For dinner we had roast chicken with veg and gravy made from home made stock. I had a bit of a dicky tummy so took some further charcoal, I think it was the BBQ 2 days earlier.

Day 8 Monday (Bank Holiday 30/05/16)

My weight this morning was 6lbs lighter than same time last Monday. A good start. More importantly my energy levels were steady. My sleep tracker reported a good sleep the night before. I started the day with a Bulletproof Coffee with an added scoop of Upgraded Collagen. Then walked the dog for 50 mins in the woods. I then switched things up a bit and had a 2 egg omelette with a side of bacon. Then did a 12 mile mountain bike ride 6 miles up hill to Loch Ordie and then a bone shaking 6 miles back. Dinner was Chicken curry made with left over roast chicken, spices, spinach, home made chicken stock, Coconut milk. For my kids I added some white rice. As a little treat I had 1 small square of raw chocolate.

Conclusion

This last week I really wanted to make sure I focused on all the basic areas. Diet – I’ve kept this simple, eating good quality ingredients, no processed food, healthy fats and lots of water & I avoided all alcohol during the last 8 days. Light – I’ve made sure I’ve stuck to using the infrared sauna and got out of my office and into nature. Exercise – I kept this light to start with and then introduced some walking and cycling finishing off with some good cardio on my mountain bike riding up some good inclines. Spirit – My goal here was to reduce my stress levels. The mindfulness practice really centres me and gives some great insight. Cutting out toxins and exercise helps my body process the stress better as well. Fasting – although I really only had 2 days of 24 hour fasting it really helped to kickstart my body into Ketosis. Along with letting my cells switch on some repair work. The other 6 days the fast was reduced to around 16 hours. I’m 6lbs lighter, feeling a lot more chilled, energy levels are high and super motivated to continue for the next 7 days

To your health

Sadie x

 

Back to basics, Diet & Intermittent Fasting

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Sometimes it’s time to reset and go back to basics. In the business world this is called our default diary. It’s the routine you know you should have but one that over time you veer away from. It’s the path that takes us towards our goal. The daily actions that move us towards our vision of the future. We all get those ah’ha moments. The slap the forehead moment. Where we realise we’ve lost our way a bit. So every now and then it’s time to take stock and when everything seems to be running away from us, pause and press the reset button read more →

Bulletproof Protein Fast

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I tried the protein fast recommended by Dave Asprey The Bulletproof Executive. The reasons to have a protein fast once per week is it allows your digestive system to perform ‘maintenance’. As you are not taking in protein you actually digest your own protein which is called autophagy. This may sound like a thing you don’t want to happen but actually it allows your cells to self repair, also your enzymes are able to clear out toxins and ‘cell debris’. Dave also says it can greatly improve your sleep quality as it improves your mitochondria function, as well as increase weight loss. read more →

This is what I’m doing to improve my immune system and my brain health.

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weekly routine_350I thought I would give you a little insight into what my current routine is. I stress current as I am also learning all the time. I am often trialling different products for a few days, weeks or months. I’m also learning and expanding my knowledge base as well which often means I will change what I’m doing. So because of my own personal goals and where I feel I need to work on I’ve created a routine that’s easy to follow.

Every morning

  • AM Nutreince
  • 5ml Upgraded Glutathione Force
  • Bulletproof Coffee – 2 tablespoons of Brain Octane Oil

Monday – Friday mornings

  • 3x tablets CILTEP
  • 2x 500mg tablets Aniracetam
  • 2x tablets choline

Monday – Friday Afternoon & Evenings

  • 3x MagTech

Every evening

  • PM Nutreince
  • Upgraded Collagen Protein

I’ve been following this current routine since mid-January. During this time I sampled some Omega 3 tablets and I took these the same time as Aniracetam.

So why am I taking these particular supplements?

Nutreince is a multi-vitamin which has been specially formulated for maximum absorption. For some the jury is out on whether taking vitamins is a good thing or a waste of time. You could spend a lot of time, money and energy testing to see what you are deficient in and then tailor your supplementation accordingly. Or you can take a good multi-vitamin which will top up anything you are deficient in and any excess will just pass through your system and not be stored. Your body has different needs at different times and if your reserves are all topped up then you have the nutrients available when needed. For instance you may not use up that much vitamin c every day but if your immune system is under attack by a virus then having maximum levels of vitamin c in your body will mean you have it when needed. And if your body uses up its reserves, that’s fine because you’ll be topping them up the next day. Taking vitamins should not be a substitute for a good diet but instead  they should compliment your diet as you cannot guarantee the levels of vitamins and nutrients that are in your food. Think of it as covering all your bases.

Upgraded Glutathione – I’m taking this for a similar reason for taking Nutreince. Glutathione is a master antioxidant and is found in every cell in our bodies. It helps the liver remove chemicals that are foreign to the body. It’s said that if you have a diet high in fresh fruit and vegetables and good quality meat then you should be producing enough levels, however my aim is to have my glutathione levels at maximum so that when my body is subject to ‘foreign’ chemicals, pollutants and health damaging toxins I want my liver to have all the glutathione it needs.

Both Nutreince and Upgraded Glutathione boost my immune system.

Bulletproof Coffee – I drink this because I really like the taste. At first I started drinking it because I was curious about how it would taste with butter and MCT oil but now I actually just drink this as a straight coffee. I really don’t like other coffee anymore. Bulletproof coffee makes me feel great. I don’t get any coffee crash, I don’t get coffee breath. I can really tell the difference to this and other coffee. So much so, that I now take it traveling with me.

Brain Octane Oil – I took this in my coffee for months but at the moment I’m not having butter and brain octane oil in my coffee. Instead I just take it straight on a table spoon. It gives me a real energy boost in the mornings. I’ve got used to the taste and texture. Let’s face it is oil. I’ll also take this later on in the day if I have to go out in the evening. Just gives me mental clarity and helps clear out afternoon brain fog.

CILTEP & Aniracetam – I totally love taking these at the moment. My 9-5 job is accounts based and I’m often working on spreadsheets and analysing lots of data. My evenings have been spent learning and researching subjects that I have no previous knowledge about. I’ve been learning about social media, facebook, google adwords, twitter, joomla alongside brain health, nutrition, functional medicine & exercise ( and learning about Gangsta Granny and Ratburger). To be honest my thirst for knowledge is extremely high and a lot of this is magnified by the CILTEP. It works on the dopamine metabolism making it more effective and triggers the motivation, learning and memory processes. Aniracetam also works on focus, concentration and attention; it seems to promote the growth of new neurons. My memory recall has noticeably improved and the effect seems to be long term.

Choline – this is to boost the acetylcholine levels in my brain as Aniracetam depletes it (I’m guessing because its getting used up)

MagTech – this is a new product for me that I have only been taking it for a week so far. It’s also from Natural Stacks. Because I was stocking this product I did some research into magnesium and the importance of it in our systems. I love the fact magnesium helps with brain function and it seemed like the perfect match to take alongside CILTEP and Aniracetam. I’ve been researching sleep and how to improve the quality of my sleep so taking MagTech is killing two birds with one stone so to speak. Giving me enhanced cognition and increased memory alongside relaxation and improved quality of sleep.

Upgraded Collagen – I’m taking this to help my muscles repair after exercise. I’m currently doing Metafit and kettle bells each week. Metafit because it’s a high intensity workout and kettle bells because of the resistance training.

My goal here was to give you inspiration to start researching and improving your own self. At 42 I do not plan on getting my slippers out and settling down to middle age. I truly believe that we can improve our bodies and mind. The research into how our bodies work is truly exciting. The key though is education. There really are no excuses in this day and age with access to the wealth of free knowledge out there. Take it one step at a time and don’t get overwhelmed with the task. Start off simply by improving your diet and increasing your exercise. This will boost your energy levels and give you the motivation to continue.

Feel free to get in contact if you have any questions.

Sadie x

How to get vitamins into your kids?

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bear_grylls

Both my husband and I take supplements. I don’t believe that taking them should replace a good diet but I definitely believe that taking them helps stop

the gaps and supports all of our bodies systems. The challenge though is how to ensure that my kids are getting all the nutrients they need. I have 2 boys 8 & 6 and they both like different foods. One loves meat and fruit and the other likes more veg than meat and no fruit! So neither is getting the right balance. As much as possible we are always working on expanding their food choices, we’ve tried every incentive going. Star points, pocket money, counting veg. 

Watching Bear Grylls on the Discovery channel worked great for a while and the boys loved getting whole fish on their plates, and checking out what was inside their heads! It was easier to get them to eat a fish eye than it was cauliflower.

nutreince_jelly300w

Jelly Nutreince AM & PM

One of the exciting products I’ve found recently is Nutreince. This is now my no.1 favourite multi vitamin. Before I found this I was taking lots and lots of different supplements and to be honest I found it totally overwhelming the amount of choice out there and also the worry about how they all interacted with each other. But what’s really good about Nutreince is that its in powder form and is suitable for ages 4+. So for the last few days I’ve been experimenting with Jelly. Both my kids love jelly and initial response to these is 50/50 which is actually very good. Day one I could only get one of them to try it but day 2 both have. They don’t love it yet but they also don’t hate it. With a little encouragement (pocket money bribery and guilt discussions about how we’re just trying to make sure they are healthy!) oh and the saying that after 10 times they will like it – I reckon I’m onto a winner

Are you missing something? Magnesium!

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Magnesium is found and used everywhere in our bodies – bones, hair, nails, blood and every organ. Magnesium (Mg) is a cofactor in more than 300 brussel_sprout_man enzyme systems that regulate diverse biochemical reactions in our body, it’s also required for energy production within our cells.

As magnesium is vital to our whole wellbeing a deficiency in magnesium levels has been shown to either cause or trigger many conditions including

Asthma  – many drugs used in the treatment of asthma cause a loss of magnesium. Both histamine production and bronchial spasms increase with magnesium deficiency.

Blood Clots – Mg works by preventing blood clots and keeping the blood thin

Depression – Serotonin is dependent on Magnesium levels

Diabetes – Magnesium facilitates sugar metabolism. A lack of Mg means insulin is not able to transfer glucose into cells which can cause a build-up in the blood causing tissue damage

Heart disease – It’s common in people with heart disease to have low magnesium levels. The heart requires magnesium to help maintain a normal heart rhythm

Insomnia – Magnesium is vital for the function of GABA receptors in our brain and nervous systems. GABA is a neurotransmitter that helps calm the mind, and without it we can remain tense, with racing minds because our brain doesn’t switch off. Even marginal magnesium deficiency can prevent the brain from settling down at night.

Migraine – Magnesium deficiencies allows serotonin to flow unchecked. Serotonin increase causes vascular spasms, which then reduces blood flow and oxygen to the brain.

Fibrositis, fibromyalgia & muscle spasms – Magnesium is stored in the tissues and a deficiency can cause leg cramps, foot pain & muscle twitches. This is due to an imbalance of the ratio of calcium to magnesium, as calcium controls contraction, while magnesium controls relaxation.

Historically we have been able to top up our magnesium levels through our diet. Foods that are rich in magnesium are dark leafy greens such as spinach, nuts & seeds, fish such as Mackerel, beans & lentils, Avocados, Bananas, berries like strawberries & blackberries & dark chocolate. However intensive farming techniques are depleting the magnesium and other essential nutrients in our soil. The increase in fast food/processed food over the last 30 years means that we now have people who have consumed this food their whole lives and are nutrient poor. Magnesium can also get depleted from certain health conditions including chronic alcoholism and the use of certain medications. People that suffer from gastrointestinal diseases such as Crohn’s and gluten sensitivity can deplete their magnesium levels overtime due to malabsorption.  As we age we tend to have less magnesium that younger adults as magnesium absorption from the gut decreases.

Ideally magnesium should come from nutrient dense food, but as we now cannot guarantee we are getting the right amount of levels of Mg from our food a good supplement can help stop the gaps. When choosing a supplement to take you need to take into account the type of Magnesium and how well its absorbed.

Below is a list of the different types (source mercol.com)

Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency

Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body untitledand mind

Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market

Magnesium chloride / Magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium

Magnesium carbonate, which has antacid properties, contains 45 percent magnesium

Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties

Magnesium sulfate / Magnesium hydroxide (milk of magnesia) are typically used as a laxative. Be aware that it’s easy to overdose on these, so ONLY take as directed

Further reading

http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h8

http://lpi.oregonstate.edu/infocenter/minerals/magnesium/

http://umm.edu/health/medical/altmed/supplement/magnesium

Toxins in your cupboards?

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spices-on-display_442w

When I first started listening to ‘the bulletproof executive’ one of his articles discussed spices.

Using Spices in your cooking can be very beneficial, and lets face it they really add to the flavour of our food. Some spices are also hitting the headlines with their healing properties. Who hasn’t heard of the benefits of Turmeric – Anti Inflammatory, Antibacterial, Antioxident? However what we haven’t heard much about are the dangers of using herbs & spices in our cooking. Now before you all stone me to death for bringing another warning out about a food it’s actually the storage of our herbs & spices we need to be careful with. As we can all be in danger of turning a fantastic beneficial food into one of the most toxic foods we consume.

Due to the very nature of Spices and where they are grown, the actual production process is not always of a consistent standard. Which means that spices are prone to be contaminated with moulds. These moulds thrive in warm climates and often survive the drying/production process. Which means that when we buy our spices they can be already contaminated with these moulds. Which in itself isn’t a major issue. But its what we then do with our spices once we’ve bought them that we need to take care with.

Most people will buy their spices for a recipe. But they won’t use up all the spice so it will get stored in a cupboard. The problem with most kitchens are that the cupboards we store it in can be beside the fridge or the oven. This means it will get fairly warm in that cupboard which then produces the ideal conditions for the mould in the spices to produce mycotoxins. Or even worse the spices are stored in lovely glass jars which are then stacked in spice racks on counter tops within easy reach of our ovens. So not only are they in a warm environment they are also in the sunlight which again are ideal conditions for mycotoxins to form.

Mycotoxins have been linked to a lot of diseases including cancer, fertility, cardiovascular & nervous system diseases. So its important to reduce our exposure to them. When it comes to our spices there are a few simple rules to follow.

–          Ideally the fresher the herbs and spices we use the better.

–          Always go for quality

–          Make sure you are storing them in a cool dark dry space.

–          Finally make sure you do not keep your spices for longer than 6 months, and certainly not past their sell by date

Taking the above advice myself as I really love cooking and I have a lot of herbs and spices in my cupboards. In fact I have 5 shelves with spices, herbs, lentils, dried beans in glass jars, desiccated coconut, stock cubes and all manner of great things to make dishes with. As I mentioned above not all the spices are used up at the time of buying, before you know it the spices and herbs I had were all out of date. With the best will in the world I was not using up the spices in my cupboards.

So after listening to one of Dave Asprey’s podcasts, I got home one night and decided to have a clear out. I’m embarrassed to say that some of the jars were very out of date. ( 2008-2012)

Now I have 4 empty shelves and lots of empty glass jars.

spice_cupboard_6spice_cupboard_2spice_cupboard_3

 

 

 

 

 

 

 

There is no point holding on to these things. They don’t get used and even worse someone else in my house (my husband) would just use them without thinking.

So do yourself and your family a favour. Read up on the dangers of mould and mycotoxins. Then take a good look at your spices and all the dried beans, lentils, cooking products and have a clear out. Fresh is best. Don’t bulk buy. And let’s face it having a clear out is Very therapeutic.

Sadie x

Further reading

http://www.food.gov.uk/policy-advice/mycotoxins/#.UwOk9_l_vbg

http://www.bulletproofexec.com/mycotoxins-in-america/

Bio Hacking – Step 1 Diet

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then-nowmarkWhen you first start delving into the world of the Bio hacker, initially you think wow this is so cool. But the longer you look the more it can feel really over whelming. Where do you start?

For me I’ve found the best way is to break it down and just set small targets to change one or two things and then once I’m comfortable with that, I’ll move onto the next step. Have a good look at your life and decide what it is you want to change. And then prioritise the areas you want to focus on.

Most people usually start with their health, either they are over or under weight and want to find a diet that they can stick to and that works, or they suffer from illness and want to be  proactive and see if they can heal themselves.

Your health is a brilliant place to start and it all begins with what you are putting into your body every single day. But where do you start, if you are like a lot of people out there you have done loads of diets, you hear on the news contradictory information all the time. Low fat is good, sugar is bad, don’t eat red meat. Coconut oil is new super food! Eat a Mediterranean diet, eat a low carb diet, juice your food, eat cabbage soup the list goes on and on. No wonder its hard for the right information to get through. So let me see if I can make it easier for you to decide what you should be eating

The key to the right diet is knowledge.weight-goals

Understanding that our bodies have been evolving over the last 100 thousand years or so, you have to think about what influences we have had in that time which have shaped our systems. For longer than we have had agriculture we have been following a hunter gather lifestyle. Woman would be at the camp tending the children digging and foraging for food and men would have been hunting game and protecting the tribe. We would have eaten with the seasons. If we lived close to the sea which is likely as the land was forested we would have eaten seafood. Now compare that to the last 3000 years where we have discovered farming and started to produce our food rather than gather it. In terms of our evolution this has influenced us a lot less. And lets flash forward to the last 70 years and see the changes we have implemented. Farming has increased to industrial proportions, since the 50’s we have been using chemicals to fertilise our crops, kill the weeds and this has resulted in amazing increases in the yields of our crops. Our animals have been intensely farmed. 10 Chickens in a cage, pigs kept in styes where they can’t turn around. Dairy cows bred for high yield milk production. On top of this we have pumped them full of antibiotics and growth hormones. Chickens can take 16 weeks from egg to plate. You get the picture? And now we are genetically changing the grain we eat and feeding that not only to ourselves but to our animals and our fish. We are using preservatives and additives to prolong the shelf life of our food.

Added to all this we are eating out more than ever. We have access to food 24/7. But this food is not good quality food, no its made cheaply to maximise profits. No wonder obesity levels have risen to 20% and often 30% of populations. Lets face it we are getting fatter. And with this we are also getting sicker. Chronic illnesses are at their highest levels ever. Heart disease, Type 2 Diabetes, Liver Disease, Cancer, Parkinson’s, Dementia we are all  very familiar with these diseases, they hang over us like dark clouds on the horizon.

It doesn’t take a degree in nutrition to make the connection between what we have been eating over the last 30-50 years and the increase in all these diseases.

Firstly you need to set a goal to reduce the amount of processed

Bacon from Butchers

Bacon from Butchers

food that you eat. Reduce the amount of meat you eat and increase the amount of vegetables. Increase your seafood, especially oily fish. Shop at your local butchers and eat meat that has been pastured (grass fed). Try a few weeks cutting out known inflammatory foods such as diary, wheat & gluten. Some people can process these foods no problem and others have intolerances. You’ll be surprised how much better you feel when you cut these out of your diet. Even if you think you have no issues with these food give it a go and see how you feel after 3 weeks. I’ve found its actually when I go back to eating these foods that I really notice the difference. The feelings of wellbeing   disappear, I can feel bloated, lethargic and grumpy.

Local Farm Shop

Local Farm Shop

But you say its really expensive eating this way. First off food should be your no1. priority when it comes to where you invest your money. And secondly cheap food is exactly that cheap. Low quality and causing you harm. Anyway we’ve all done it where we shop to a shopping list and been surprise at how little our bill is at the till. (or is that just me?) Keep you meals simple, use spices to add flavour.

Unfortunately though changing our food is not the whole story. The food we produce IS different than what we ate 100 years ago. The soil has been farmed intensely and the micronutrients in our food are not as high any more. So you need to look at supplementation. Supplements are not all the same so you’ll need to read up on these. Get a good mutli-vitamin (see Nutreince). This will fill the gaps. I also recommend a good quality fish oil.

Once you get onto the path of eating the right foods, you will start to see the changes happening. You get more energy, your mood improves, you get sick less and your skin looks brighter. All signs you are on the right path to good health. This then leads you onto the next step. Physical exercise.

Further reading

http://fitterlondon.co.uk/fitter-food/

http://www.bulletproofexec.com/category/bulletproofdiet/

The Paleo Diet made easy – Jo Skipper

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