I recon you have heard that the most important meal of the day is breakfast. We get told this all the time from our parents, friends and health geeks like me.

The research below not only shows that having breakfast is great for weight loss it also clearly shows the type of breakfast is also important….. AND I have to say that the research correlates perfectly what we have been saying is best for breakfast for years!

So, what to eat for breaky? 

Although I’m a firm believer of bespoke diets, when people ask me for general guidelines as to what to eat for breakfast the answer is always the same… A BIG, protein-filled breakfast! The studies below give even more weight to this advice for health and rapid weight loss.

Study #1 – University of Kansas Medical Centre

This study analysed the effect of a protein-rich breakfast on appetite and overall daily calorie consumption among teens who typically missed breakfast.

The test subject were broken up into groups. One consumed a protein-rich breakfast of solid foods, Group 2 a protein-rich breakfast smoothie and group 3 a breakfast containing minimal protein.  All meals contained 500 calories.

I expect you have guessed the results but….

In at first place the solid protein rich breakfast consumed considerably less calories during the rest of the day. At 2nd, the protein based smoothie consumed the second least number of calories throughout the rest of the day and then in last place carbohydrate based breakfast.

I find this interesting as A) people are always telling me that porridge (a carbohydrate breakfast), is filling but are they just being brain washed by the TV that tells them that this breakfast will keep them full. I recon 80% of people when I get them to test the theory found that they where not kept full by their carbohydrate based breakfast, between 10 and 15% of clients felt no different and 5% felt fuller and better on the carbs.

Next study please!

Study # 2 – Virginia Commonwealth University

As always participants where split into groups, 2 groups this time. Group 1 consumed a breakfasts which had a large protein content, also included carbohydrates and the breakfasts calories totalled 1/2 of their daily total calories requirements. The second group included a large protein + carbohydrate breakfast (totalling HALF of daily total calories) or a typical low-calorie diet.

The result of this one?

The group that at had half their daily calories at breakfast lost FIVE TIMES MORE WEIGHT than the typical calorie restrictive diet group.

If thats not enough to make you stop skipping breakfast or just consuming some cereal or toast than I don’t know what is.

So…

Eating breakfast is not enough, it needs to contain ample protein. Other studies have shown protein to increase your metabolic rate and be 30% more filling than other macronutrients.

If you struggle to eat breakfast then start getting used to it by having a protein based smoothie in the mornings as this is better than the use of carbohydrate based breakfasts.

If you can. make sure that you eat breakfast like a King, have a big breaky as you will be able to have smaller meals through out the rest of the day.

The guidelines that I give to people is to have 30% of every meal from protein, 25% from fats and 45% from low to medium starch carbohydrates, (fruit and vegetables).

Committed to your success

Keith and Clare

The process below is one that we use with our client once we know what their metabolic type is and they have got used to their diet plans. This is a fine tuning process designed to get your fat protein and carbohydrate (Macronutrient), level just right for you.

MOST people following the system below lose between 2 and 8lb in the first week. This will slow to a stead 1 to 2lb per week if you follow the process properly. Weight loss usually stops dropping off after about 1 – 2.5 stone has been lost, at this point if you have more to lose you will need to look a bit deeper at your body and what is and is not working properly inside. The same goes if you have NO weight loss. If when you do diets you don’t lose weight it’s time to find out WHY.

Step 1

Cut the Crap and drink more water, but you knew this already right?

Always remember that ‘nothing does what water does inside your body’. Your body uses about 4oz of water every 30 mins just to run your metabolism. Most chronic illnesses and diseases have a dehydration component to them. For instance joint ware and tear, coronary heart disease or even something simple things you may suffer everday…. Fatigue headaches etc.

Do not count tea, coffee, fruit juices etc etc etc as water… Just drink water with nothing with it and give you body a break.

I need you to drink about 1.5liters of water sipped throughout the day.

Remember water is also important for detoxification and liver function, after the Christmas excess I need to detox and wash through my liver, how about you?

Step 2

Is to with draw starchy carbohydrates for 7 days. We call this a starch detox. I want to keep this short so I’m not going to head into the biochemistry of why this works, I’ll save that for another time, the short version is that it allows the cells with in your body the opportunity to burn fat without carbohydrates getting in the way.

Here is the list of what you need to remove for your 7 day detox;

 Rules of the Starch Detox

1. No starchy fruits or vegetables
2. Root and starchy vegetables – carrots – turnip – swede – beet root – chickpeas – sweet corn – etc
3. Beans – lentils
4. Rice brown or white
5. Potatoes
6. Bananas
7. No Cows Dairy (Goats, Sheep’s, Buffalos are all fine)
8. No processed foods – microwavable meals – pasta – pastries – pies
9. Artificial / non foods – sweeteners – flavourings and preservatives
10. No grain or grain products – cereals – bread –  baked goods
11. NO Sugar
12. No chocolate unless is 85% or above
13. No alcohol
14. No Caffeine
15. Soya

During this period you may experience the following symptoms;

• Headaches
• Cough, cold, aches and pains (flu like symptoms)
• Cravings
• Depression
• Spots and skin disruption
• Changes in bowel habits

Step 3

So, what do you eat?

All meals should be based around having 30% protein, (meat, fish or eggs). 25% fat and then 45% of your plate should be non-starchy vegetables.

When I say all meal I do mean ALL meals, Breakfast lunch and dinner. There is not point trying to rebalance yourself at a cellular level if you keep have cereal or toast for breakfast.

Step 4

7 days later…..

You may have had a bit of a rough ride but are now feeling awesome OR you may still not be feeling at your best.

Lets see if we can either make you feel ‘even’ better or make you feel… better!

I still want to keep away from the powerful carbohydrates such as rice, potatoes, bread and pasta but I want you to carefully add in starchy vegetables these are root vegetables.

The table below will show you how:

As in the table above you add in carbohydrates one tablespoon full at a time starting on day one at dinner. The following day have starchy carbs at both lunch and dinner and then on day 3 a tablespoon full at breakfast, lunch and dinner. You then add more starch day by day at each meal.

You should feel better and better. As soon as you don’t feel better and in fact feel worse decrease the amount of carbs back to where you were when you were feeling great.

If you felt worse the moment you added in starchy carbs then go back to low carb veg so that you can keep feeling great.

Step 5

Once you have found your correct Macronutrient balance it time to add in some more NUTRITION. This is best done in the form of superfoods. Below is a list of superfoods for you to try.

Sprouted beans, seeds and nuts

Wheat grass

Barley grass

Chorella

Spirilina

Aloe vera

Follow the process and you will have weight loss and after a small and short process of detoxification energy and even regulated moods and weight loss.

If you have any problems or want more information than contact us

Happy new YOU!

Committed to your success

Keith Tucker and Clare Valvona

01494 783 685

info@absolute-training.com

The A-team never step out without a plan as Hannibal says, ‘He loves it when a plan comes together!’

This year I want you to feel the same I want you to love it because your plan has come together!

But first you have to plan!

Start with a blank sheet of paper and decide what it is you want to achieve, what are your goals.

Now decide on a time frame for achieving them.

And finally for this section ask yourself, ‘is this goal of mine realistic in this time frame I have set? ‘

Once you have done the above you have completed step 1 you should be able to feel the beginning sparks of success.

By placing your goals down in black and white you have made a map but this is not good unless we have a route to follow to get to our destination.

Planning the route is the hardest part but is the most important. Everyone gets excited by their goal but you don’t have the steps or route to get to your destination you’re likely to get lost on the way.

New sheet of paper required I think or if your green you can write on the back.

I want you to write all the things that you will need to do to achieve the goal. Group them under different headings so that you understand all that is involved in achieving your goals. As you know absolute training is all about healthy weight loss. So if your goal was to lose weight then your headings and list might look a little bit like this:

 Diet

• Plan day by day what to eat
• Make a shopping list
• Clear the cupboards of all crap food
• Etc etc etc

 Exercise

• Decide what type of exercise I want to do
• Find classes or get a membership
• Place into my diary with the same importance as a business meeting my training days and times

 Motivation

Identify all factors that could cause you to have a decrease in motivation.

• Slow results
• No results
• Busy at work
• etc

 Support

Build yourself a support network.

• Get a training partner
• Keep a food diary with a friend and compare
• Tell people your goals and time frame and ask tem to help you when you are out with them buy not forcing you to have coffee and a cake or to have that sweet, sticky pudding etc.

Build yourself a strategy for coping with any problems that might appear. For instance always keep nuts in your desk or car, so that if a meeting over runs you have a healthy snack to get you through rather then hitting the garage and a chocolate bar!

Become a member of the A-team and Plan to succeed as ‘I pity the fool’ who doesn’t have plan!

We are here for you every step of the way if you need help with the planning or execution just call or email.

Committed to your success

Keith and Clare

01494 783 685

info@absolute-training.com

Once you have your diet right i.e you know and are eating to your metabolic type, there are 4 fundamentals to nutritional therapy that you need to optimise. Get these right along with your diet and you should not need to count calories or do anything extreme. You should get healthier, thinner, and sexier with more energy, strong hair and nails and clear skin if after following your metabolic type and maximising the list below you are not moving in the right direction it is time for you to look a bit deeper and possibly get some lab tests done, NOT cut calories!

These 4 fundamentals are;

1. Hydration
2. Digestion
3. Assimilation
4. Elimination

Hydration

Are you drinking 1.5 to 2 litres of water per day? Rain or shine the basic Metabolic processes that occur in each of your 3 trillion cells require 4oz of pure water every 30 mins to run efficiently! ‘Remember nothing does what water does in your body!’ So fruit juice, tea and coffee don’t count as they all require further metabolic process to retrieve the water or to digest and assimilate them to get the nutrients out of them.

Bottled water is generally better than tap water but if you want to go one step further then look into getting a reverse osmosis water filter here;

www.healthy-house.co.uk

At this site you can get many other health products I recommend spending some time going through it and making a shopping list so that over time you can reduce all the blocking factors to your health that reside in your environment. First steps though, the water you drink and shower/wash in!

Digestion

‘You are what you eat!’

Is this a true statement?

Personally I think it’s a great line to get people to start thinking about food and what they are placing in their mouths but is it accurate…… NO.

You are only what you can DIGEST and ASSIMILATE, in other words, you are what you can break down and absorb into your blood stream and therefore use to build and fuel your body. You can eat the healthiest organic foods and take the best supplements but if you don’t have the digestive capacity to break stuff down into small enough elements so that they can pass through the wall of your small intestine then it really does not matter and you are probably waisting your money.

With this in mind we started to talk about supplementation primarily Hydrochloric acid (HCL) and digestive enzymes.

The stomach’s ability to produce HCL and pepsin is often inadequate.  It is affected by high carbohydrate diets, medication; particularly pain relief meds and allergy medication and it also reduces with age.

You will often hear people refer to this or that as the bodies first line of defence against parasites, bacteria, viruses, yeast, mould and fungi. The first step in your defence against invaders is the acidic condition of your stomach as most can’t survive the low pH of this environment.

HCL helps in the digestion of proteins along with pepsin so that it can be ASSIMILATED by the intestines. If too larger protein molecules are absorbed by your intestines then you immune system is called into action. This can lead to allergies such as hay fever or if you have continued exposure you could end up with an autoimmune disease.

HCL also triggers the pyloric sphincter to open (exit of the stomach), so that the pre-digested contents can pass into the small intestine. The pyloric sphincter is pH (acid/alkaline) sensitive. This means that it only opens when the pH of the stomach gets low enough or acidic enough.

Inadequate HCL causes many health problems and is a very important issue that is not addressed by mainstream diets, doctors or many other health professionals. As this is a big issue, a root cause of disease, we will be talking about HCL, HCL supplementation and a condition called hydrochloride in the future.

But in a nut shell…. If you don’t have enough HCL you can’t provide the right environment to maximise digestion, if you can’t maximise the breaking down of food you CANNOT therefore maximise assimilation which means you can’t give your body the nutrition that it needs. As you can see from this, inadequate HCL can be one of the root causes of all disease.

Digestive Enzymes

Breaking down food particles into small enough pieces that they can pass through the wall of your small intestine and be assimilated into the body. We have a finite ability to produce enzymes but have many environmental factors that inhibit or use up our enzyme capacity. Taking a digestive enzyme is beneficial as it will relieve the stress on our bodies digestive capacity as well as slowing the use of our enzymic capacity.

Digestive enzymes should not be taken with your meal, unless otherwise directed they should be taken about 20 minutes after eating.

I think that that’s probably enough information for one post. We’ll cover probiotic and elimination real soon.

If you’re struggling with your diet or your health then contact me for a free consultation.

Committed to your health and success

Keith, Clare and the Absolute Training team.

What is a balanced diet and who is it balanced for? Is a balance diet the same for an Eskimo as it is for a Tropical Rain Forest Indian?

There is so much information out there and so much of it conflicting. To really find the right diet for your genetics you need to do a metabolic typing test which we can run for you (£50), but you can start right away by using the information we have given you in the previous post and combine it with the  information in this one.

Below you will find a table with different types of diets in. The first day is a carbohydrate diet, the second a balanced diet and the third a higher fat diet.

Using the daily check record (DCR) sheets that we provided in the previous article and using this meal plan you should be able to determine which food plan makes you feel and perform at your best and therefore how to balance your diet for optimum results.

In the table you will find a 3 day meal plan for each diet type. Eat to a specific type for the 3 days keeping a DCR for meal so that you can determine which is the right style of eating plan for you.

So, next step, plan your meals for the week, make a shopping list and then the best bit… EAT the FOOD and find out what the best meal plan is for you.

Remember we are always at the end of the Phone or email to help

Committed to your success

Keith

Article 1 – How Does Food Make You Feel

Article 2 – What do my food reactions mean

I’m talking about the important stuff, headaches lethargy, weight gain and illness. If you know how to listen you can start formulating a better diet - one more suited to your body; one that is more suited to your genetic makeup. This is a tool that we use with our nutrition clients to help them become experts in what foods are good for them and moving them towards their goal and what foods are bad for
them. People are often surprised by which foods make them feel great, full for hours and full of energy.

This simple tool will also allow you to cut through all the rubbish that the press pushes on us calling it health and nutrition advice and enabling you to make an informed decision as to whether a food, or diet is actually good for you.

The tool that we use is called a daily check record sheet (DCR). It is a way of keeping a food diary but is more comprehensive than just writing your foods down. Here is a an example of a section of a daily check record sheet;

It was awesome but I’m not writing to give you a case of the green eyed monsters, I want to make you think about your eating habits?

Clare had too much food on her plate for her to finish so she asked if I wanted any.

“No I’m just fine,” I replied.

“Keith, there are children staving in Africa,” she replied in an almost monotone voice.

“And your dying to have a heart attack or diabetes,” I replied.

Clare blinked slowly and then a light went on inside…. “You have got to turn that into a blog!” she said!

So here we are….

There are children staving in Africa and other countries for the want of a good meal but there are also hundreds of thousands if people in developed countries dying from diseases of over eating every day.

In the Boot camp, Personal Training sessions and the Personal Nutrition course food is a major subject day in and day out. Not only do we discuss what we should and should not eat but also our psychological and behavioural attitudes to food.

There are many things that come up time and time again such as depression and comfort eating, the feeling of loving or looking after your loved ones or demonstrating your love for them through food treats, but the biggest one is the inability to leave food on your plate due to a few simple words that have been said to you as children time and time again.

You have to finish your dinner, there are children staving in Africa!!!!

If there was a way of measuring the health effects of a few simple words I’m willing to bet that this sentence is one of the most deadly!

Think about it!

Committed to your success

Keith, Clare and the Team

P.s 3 body fat scales sold already!!!

To Find out more and get yours click here

We have acquired 11 sets of Tanita body fat scales.   “What’s this and why would I care? I hear you think…..!”

These are the type of scales that we and large national gym’s use in their business to do their health assessments and to track weight loss and body fat progress. If you’re into your weight loss or health and fitness they are a very important tool to keep you focused on your fat loss goal.

Track progress, write your own diet plans

We use them to track progress, write diet plans and gain critical health information about our client health status and weight loss progress.

Understand your body Fat %

These scales will enable you to track your weight, (yes i know Keith, i don’t know if you’ve noticed but any scales will do that!), they will measure the % of your body that’s fat and the % that’s muscle. This is far more important than knowing how much you weigh as lean tissue weight’s 3 times as much as fat! If your training hard this will enable you to track the changes in body composition. This is very important as some people do not lose weight when training but they do change shape and change body composition.

You can also get fat % readings for individual parts of your body such as your right leg, left arms or torso.

Discover the amount of fat stored around you organs and therefore your health risk!

Visceral fat is the fat that is stored around your organs and therefore directly relates to your health. If you score highly here you know you need to take some action to improve your health!

Would you like to know how many calories you should consume a day? These scales will give you an estimate helping you to formulate a diet plan to suit your needs!

Bone and Water %

These scales will also give you bone %’s and hydration % give you the tools you need to make the right health decisions.

They are quick and easy to use… they need to be, you try retesting all the boot-campers on the last Sunday of each month! They have got to work fast.

Do not worry if you are not technically minded as they have a comprehensive instruction manual and I use them every day! For me to use something electrical it’s needs to be idiot proof, you just ask Clare what I’m like with technology!

When I brought these scale I paid £179.99 and if you buy them from John Lewis, Tanita, this is what you would pay. We have pick up 11 sets for Only £125.

Do you want a £55 discount?

Even if you wait for the January sales you’ll not get them at £55 off the RRP.

So who’s in?

• Would your weight loss be easier if you had a professional tool to help you?
• Is it time you used a professional tool to help you set your goals realistically?
• Would you achieve your goals if you were able to track and measure your success properly and understand what happening inside your body?
• Who wants a major discount that normally only comes if you have buying power of a large organisation?

If you would like one of the 11 sets then click the link below and you’ll be able to pop in a pick them up or we will hand deliver them if you are local to us!

Tanita scales for awesome weight loss results for £125.00

BUY NOW

If you would like to pay in instalments please contact Absolute Training on 07971 809 761 thanks

If you have not started getting into shape don’t leave it any later. The magazines with the headlines flat stomach in 2 week or a 6 pack in 6 days is lying to you…!

I have started my own summer regime, Monday was drop sets, Tuesday 10 rounds of hard boxing and today metabolic circuit training! If it wasn’t for the stiff and sore muscles I’d feeling fighting fit!!!

Our boot camps are about more than just weight loss and fitness this weekend was a big weekend for 12 of our campers!

On the Friday the 25^th a group of excited and slightly anxious Absolute Bootcamp Berkhamsted Bootcampers embarked on a 5 hour journey to North Wales.

For some of it was going to be an event of a lifetime, other a celebration of how far they have come in less than a year!

Joining last September some have gone from sedentary to mountain conqueror in just 9 short months!

We took 15 including me up and brought 15 back. I can’t say for sure that they are the same 15 people as many when through some changes as they conquered fatigue and fears.

We all arrived at the hotel at the bottom of mount Snowdon on Friday evening after a long 5 hour drive. Obviously there were only 2 things on people’s minds…

1)      A good meal

2)      Hitting the bar!

Some of us hit the bar harder than others but a good time was had by all.

By 2.30 most were in bed getting the necessary shut eye for the climb ahead… others (Amy) where still up trying to sober up a little before bed!

Here she is the following morning not looking ready to go????

I think she may have been still drunk as it was not long before she looked like this!

The alarm went off all too soon at 7 for a 7.30 breakfast, then we splint into 2 groups, a fast and a slower group.

The fast group had an extra job to do.

Drop the cars off on the other side of Snowdon and then get back and catch up the other group who would have about an hour head start.

I led the faster group and we quickly got our kit together and got off to the drop point. My dad (Tony in this photo) led the slower group who then signed out the hotel and started their climb up the mountain.

I don’t know if you like driving, but if you do I can recommend the Snowdon area, but make sure that you have someone who knows where they are going or a good satnav!

I thought we were trouble…. As I heard my co-pilot come out with the quote of the weekend…. She (Susan) was doing the map reading…

“I think we’re in trouble. There does not seem to be a wiggle for the wiggle that we are on!!!!…..

Possibly not what you want to hear when you are throwing your car through the lanes of Snowdonia we 3 other cars following you rely on you to not get lost!

All was good though the map just needed turning round so that all the wiggles matched up.

We quickly got back from the dropping off of the car and started our assent. The pace was brisk and I have to give congratulation to Angie White, Neil Williams, Susan Beddal and Gale Jackson as they kept the pace and stormed the mountain!

We caught the up with the other team at about 12.30.

It was then a hard climb to the top as we were climbing in 25+ degree heat without a cooling wind.

We regrouped before the top….

Amy had to regroup mentally as well as physically, hangover in full swing in 25 degree heat!!!!

The top was gained in 4 hours so we had celebratory nibbles, water and a photo. After we all used the new toilets and congratulating ourselves for getting there regardless of painful bits and medical conditions it was time to start back down.

We started in good sprit’s knowing lunch was going to be an hour or less away and that we were on our way home….  The happy campers soon learned that down is a lot harder than up. For those of you who have never climbed a mountain, the down part is harder for 2 reasons. 1) The strain on the leg muscle and knee joints is far greater and 2) uneven ground covered in lose pebbles becomes treacherous.

Although people knees and leg were getting tired after lunch everyone battled on. Strong breeze was cooling us and our bellies were full again. Amy’s hang over was subsiding and she was starting to look positively perky!

We got to the car park on the other side of Snowdon about 8 hours after the first group had left the hotel.

Time for a finishers photo a good congratulatory slap on the back!

Well done to everyone one who climbed, I really enjoyed myself. We’ll choose a different mountain next year for some more climbing and photo taking.

I have heard mention and interest for doing the 3 peaks challenge I’ll be asking those of you interested soon. But for the time being it’s time to look forward to the summer BBQ in July and then the next activity weekend in September.

Hope to see you all there,

Keith

P.S – You see Absolute Bootcamp Berkhamsted is not just about the exercise and the weight loss, we are also about the experience and friendship that can only be gained through experiencing things together.

Anyway, detoxinifcation, how toxins are making you fat and sluggish and which vegetable you need to by organic!

I think that we all know that it’s a good idea to buy organic varieties of fruit and vegetables but we are often unsure as to why. You can read articlse in the paper stating that organic varieties have a higher vitamin and mineral content and then read the following day that they don’t!

For me it’s not just about the nutrient density, it’s also about the toxic load. Before we get onto this let’s just stick with the nutrient density. You are always going to find discrepancies between which is better, the organic variety or the factory farmed. This is due to 2 reasons;

1)      It depends on who’s doing the study or who is paying for it and what they have got to lose by the study not finding in their favour

2)      Soil quality, let me explain with a little back groud information.

Back in 1936 a group of doctors introduced document 264. This document was a warning to the senate that the mineral content of the soil was eroding and that the vitamin and mineral content of our produce was at risk and would not be ble to support the health of the nation. Since this time nothing has been done to correct the problem and it has become a global problem!

It’s going to take time for the soil to recover it’s nutrient density therefore it’s going to take some time before we see supermarket organic produce that is consistantly higher in nutritional density than facory farmed produce.

Elmer Heinrich in his book, the root of all disease states that we need 10 servings of vegetable just too equal 1 serving of vegetable from 50 years ago.

Back to Toxins!

It’s better to buy organic as they do NOT have the toxic load that factory farmed produce has. A toxin is a substance that causes harm to the body. The immune system, liver and kidneys work hard to break down and excrete these toxins but they often become over loaded due to our level of exposure.

When you consider the exposure from our environment, factories, cars, air fresheners and then we add in perfumes, deodorant, cosmetics and shower gel and then on top of this our food we could over time overload our systems ability to cope and to detoxify us.

Just for a moment think of the pressure on your detoxification systems if you do this every day for 30 years, 40 years even 50 years and then add in that most people don’t get good quality exercise or sunlight in, don’t drink enough water, have poor quality sleep and consume processed food and don’t eat to their metabolic type. It’s not a surprise that our systems could be compromised and that we may suffer some symptoms such as fatigue, weight gain, stomach problems, regualar head aches or lifestyle diseases, cancer, coronary heart disease, diabetes etc.

Weight loss in itself is a process of detoxification. Many toxins are fat soluble, if the body can’t process them it stores them in fat cells to be delt with later, therefore increasing your weight. Many people never give their body enough of e rest from toxins to enable the body to retreve the toxins from the fat cells and process them. They therefore get fatter and fatter on the toxins they consume.

To assist your liver and to help your weight loss or health you should follow the advice of the Environmental working group;

12 Foods you should only buy Organic!

Buy these organic only

1)      Peach

2)      Apple

3)      Bell Pepper

4)      Celery

5)      Nectarine

6)      Strawberries

7)      Cherries

8)       Kale

9)      Lettuce

10)   Grapes

11)   Carrot

12)   Pear

Ok even if not organic

1)      Onion

2)      Avocado

3)      Sweet Corn

4)      Pineapple

5)      Mango

6)      Asparagus

7)      Sweet Peas

8)      Kiwi

9)      Cabbage

10)   Aubergine

11)   Papaya

12)   Watermelon

13)   Broccoli

14)   Tomato

15)   Sweet potato

Healthy weight loss, lifestyle disease prevention all require you to give you body a break from time to time, and let it detoxify itself and recharge.

Here is quite a simple detoxification programme for you to follow;

• For 5 days keep all sugar, grain, grain based products, dairy and processed foods out of your diet
• Eat organic fruit, vegetable and meat
• Drink at least 2 litres of water throughout each day
• Introduce some super foods such as  Spirulina, cocoa, macca powder and aloe vera

You can fine these and other products at the follow website;

www.creative-nature.co.uk

www.aggressivehealth.co.uk

To find out more about foods, detoxificcation and weight loss come to the nutrition course, the £1 bootcamp trial or £9.95 for 3 personal training session trial

Committed to your success

Keith, Clare and the Team