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)
My 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. 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.
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
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 →
Omega 3: What are the benefits and what to look for?
As a nation, or even simply as human beings for that matter, it’s safe to say that many of us are simply not taking the right care of ourselves and more and more of us are gaining weight and becoming ill as a result. In order to be fitter and healthier, it’s advisable that we follow a healthy eating diet plan in conjunction with regular bouts of physical activity. The problem that many of us seem to face however, is actually finding the right nutrition from the right foods in the first place. Once we do have our diets under control and balanced, we can then begin thinking about health supplementation. As far as healthy and beneficial supplements go, you’d be hard pressed to find something more beneficial than a good quality omega 3 based product. But are all Omega 3 supplements the same? Do they all have the same benefits, and what actually are the benefits?
What exactly are Omega 3 fatty acids, and what should you look for when buying them?
Omega 3 fatty acids are basically a vast array of polyunsaturated fatty acids that are commonly found inside fish, nuts, seeds, and certain oils. These fatty acids are hugely, hugely healthy and beneficial for the body in a whole number of different ways, which we’ll be looking at shortly. As they’re so healthy, these omega 3 fatty acids are extracted from various sources and are sold in supplement form, providing us with a quick and easy way of getting more of them into our diets. The problem with these supplements is that unfortunately you get what you pay for, so if you pay cheap prices, the supplement won’t be anywhere near as good quality and beneficial as it should be. One of the main things to look for when choosing an Omega 3 supplement is to look for just the right balance between EPA and DHA. EPA (EicosaPentaenoic Acid) and DHA (DocosaHexaenoic Acid) are both essential fatty acids, which means that the body does not produce them naturally, which is why it’s so important to find a supplement that contains a high dosage of both. For Adults a product with a high EPA value will be best. EPA has been shown to aid recovery after exercise, it is also a very strong anti-inflammatory and has shown to aid treatment of conditions such as heart disease, arthritis, asthma, type 2 diabetes, IBS, MS, endometriosis, eczema, acne and psoriasis. For children you actually want to have a higher DHA as this has been shown to help with their brain development as well as studies have shown that children with low levels of DHA are likely to have poor reading ability, memory and behavioural issues. Omega 3 supplementation is also thought to be very beneficial for pregnant women as it can raise omega 3 levels within their blood, which could help their baby’s brain development.
It’s also worth noting that most of us in the UK consume higher amounts of omega 6 fatty acids as a lot of our processed food use vegetable oil as a key ingredient, and if you consume a lot of chicken this is likely to be high in omega 6 as most chicken are grain fed these days, so we should try to balance this out with increased omega 3 intake as the two actually compete with one another, so too much of one could cancel the health related benefits out of the other.
Krill oil is looking like a promising source of omega 3
As far as sources of omega 3 are concerned, most people tend to think of cod liver oil or fish oil capsules as the main source, but there is now research that’s suggesting that Krill oil is looking just as beneficial, if not more so, than cod liver oil. Krill oil is rich in an antioxidant known as Astaxanthin, this is what gives shrimp their colour. It was discovered that it shields against destructive free radicals and that almost every cell in our bodies can benefit from this antioxidant. The fact that Krill oil includes this as well as high Omega 3 makes this supplement a great choice and is a good insurance to help fight off illness and disease.
So what exactly are the benefits of omega 3’s?
As well as in supplement form, we should also try to consume foods naturally rich in Omega 3 fatty acids, including oily fish, seeds, and certain grass fed meats. Omega 3’s:
- Improve eyesight and vision
- Are good for the arteries
- Lower bad cholesterol levels
- Improve circulation
- Improve lung health
- Help protect against cancer
- Are great for the joints
- Help protect the heart
- Help boost metabolism
- Help with short and long-term memory
- Improve digestion
- Help protect the bones
- Help improve mental health and general well-being
- Improve skin health
- Improve hair health
- Help strengthen the immune system
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
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
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.
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.
The Paleo Diet made easy – Jo Skipper