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 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.

I often take people off cows dairy for a period of time when I work with them due to the high levels of adverse reactions it causes. Many people are reacting to dairy and they don’t even know it and it’s therefore a stressor and a blocking factor to their weight loss efforts or their desire to be healthier.

The first thing that people often say when I get them off the dairy is whether they should go out and buy a dairy substitute such as soya.

There are substitutes that you can use such as almond milk, (remember none of the milk substitutes taste the same as milk), but soya is NOT a substitute that I would recommend.

There are many people who come to me who have already taken out dairy and they can wait to tell me how they are making good choices as they use soya instead. Yep thats right I then take them off this as well but…. Why

Why don’t I like soya products? Why can I not recommend them to you?

Lets start with dispelling a myth about soya and Asian cultures;

Myth – Asians Consume large amounts of soya based foods and have done for 1000′s of years and it’s healthy for them!

Truth – Average consumption is about 2 teaspoonfuls per day in Japan and China. It is consumed as a condiment and NOT as a replacement for animal proteins in a meal. Soya has been used in China from about 1134BC but they ONLY consumed it once it had been fermented making tempeh, natto and tamari.

Fermenting soya makes it healthful and eliminates all the problem causing elements that are found in soya.

The soya we use in this country has NOT been fermented. It is a highly processed ‘food’.

Unfermented processed soya food has the following problems;

• When soya is digested, a by product is made called phytic acid. Phytic acid disrupts the assimilation of the minerals calcium, magnesium, copper iron and zinc. It’s worth knowing that high phytate diets have caused growth problems in children. Other foods also release phytic acid but it can be neutralised by soaking, sprouting, slow cooking or fermentation.
• Soya releases substances that can act like hormones in our bodies called phytoestrogens. This can disrupt endocrine function (hormone function), leading to infertility and breast cancer. Phytoestrogens are also antithyroid agents which can cause hypothyroid conditions and thyroid cancer. Autoimmune conditions of the thyroid have a strong link with infants that have been fed a soya formula.
• The Vitamin B12 analogues that are found in soya are not usable, we cannot absorb it. These forms of vitamin B12 do in fact increase the bodies need for vitamin B12. The consumption of soya also increases the bodies need for vitamin D. In a country where most people are deficient in Vitamin D we don’t want to be eating anything that causes further requirements for it.
• Soya products often have higher levels of aluminium in them which is toxic to us effecting both the kidneys and the nervous system.
• Many people are now aware of, and trying to avoid, a product call monosodiumglutimate (MSG). This is a substance that is formed during the processing process of soya and many soya products have extra MSG added to them.
• Further more the processing process of soya requires the soya to be heated to high temperatures. This part of the process denatures the proteins. Your body does not recognise the proteins and they will therefore place stress on your digestive system; possibly even your immune system as your body works out what to do with them. This stress could lead to inflammation in your gut over time causing you digestive problems possibly even IBS symptoms or if your immune systems involved you may find an increase or the development of allergies over time.
• Finally for this article the processing of soya also leads to a nasty chemicals called lysinealanine being formed. This substance is carcinogenic nitrosamine and to be avoided!.

So the question is, do you really want to eat it?

You may be a cynical sort and are thinking to yourself… It does not seem to be harming me or just plain and simply… Prove it Tucker, show me some proof.

I understand and so right here I have included studies and references for you viewing pleasure. So please once you have been convinced, for me and for you…. Stop eating soya.

Committed to your success

Keith and Clare

Sources and references;

Studies showing the adverse effects of soy 1939 – 2008

Studies showing the adverse effects of isoflavones 1950 – 2010

Even if none of this completely convinces you…. I have only one question to ask; If there is doubt why take the risk?

Good health to you

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

Some reactions mean that there is too much protein in your meal other reactions mean there is to much carbohydrate (or sugar) in your meal.

To keep this article short and simple, proteins are animal products such as meat, fish and dairy and carbohydrates are vegetables, fruit, rice, pasta, bread, cake and sweets. Fats are Cheese, full fat milk and oils such as olive oil or coconut oil and butter.

Below are specific food reactions and what they mean.  The DCR can be used to gauge the effectiveness of any meal in providing your body with energy and the nutrients it needs to keep you feeling full and happy.

Too much protein

• Lethargy, sleepy, Depressed
• Mentally sluggish / slow
• Heavy feelings in your gut
• Full but still hungry
• Sweet cravings
• Cravings for caffeinated beverages or foods

Too Much Carbohydrate

• Tired but wired
• Nervous energy
• Energy highs and lows
• Jumpy mind / ADHD type behaviour
• Headaches, anxiety
• Not satisfied / Get hungry quickly
• Fat / Protein cravings
• Sweet cravings

If you missed the first post on using the DCRs Click Here. Remember to fill in the daily check record sheet (DCR) 1.5 hours to 2 hours after every meal and with in a week you will have a good idea of which meals gave you energy and made you healthier and which meals tanked you out!

Committed to your success

Keith and Clare

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;

As neither you nor I have been able to make it to boot camp over the last couple of days and this evening I lost my car in the snow on Warners end hill coming back from the town, Clare and I decided that there was no excuses for you not to work, out when we can tell you what to do and you can do it in your spare room or living room.

No excuses!

So here it is the Fit body “home” weight loss work out!

[http://www.youtube.com/watch?v=dPh_anEt9M0]

Once you have completed the work out text Clare or I to let us know how it went. See you Wednesday at bootcamp I hope!

Keith

Did you know that regularly missing meals can scupper your weight loss results?

Most people think and the press would have you believe that weight loss is a simple process of calories in and calories out but this is simply not true. If it were half of my client base would never have called or emailed me or even looked for my services.

I know lots of people who miss meals to lose weight and others who miss meals due to busy schedules or bad planning. I know all of these people because they are trying to lose weight, but most are struggling and many are moving in the wrong direction.

But why?

Why are they putting on weight or at best staying stable?

This is a question that I’m asked by these people all the time?

I want to share with you the reasons why, why people starve themselves and missing meal only to find that the scales are not showing them what they want to see.

To explore why calorie restriction does not work we have to look at our position on the planet and our evolutionary path to it.

We are the most dominant species on the planet, we are number 1 the top of the food chain. To get to this point we have under gone millions of years of evolution. During this time our ancestors have been through some real hard times such as ice ages, droughts and famines. To allow us to survive the trials and tribulations that nature throws at us we have evolved mechanisms to help us to cope.

When it comes to a lack of food the body has the ability to reduce its metabolic rate which means it can reduce the amount of calories that it uses for the various functions that are required for you to survive.

Your body also looks to store food so that you have reserves in case the famine is going to be prolonged due to seasonal conditions or natural disasters.

Missing meals and or dramatically reducing your calorie consumption leads to your body thinking that food is scarce and that you are in a period of famine.

So it slows down your metabolism and stores the food that you eat for later.

The next problem that you are going to face on low calorie diets or he regular missing of meals is the resumption of your normal eating pattern.

It will take a couple of days for your body to realise that you are no longer in a state of famine and food is now readily available again. During this time your body is going to store everything that you consume, especially as your metabolism is slow and you do not need the extra calories that you are now consuming. You therefore pile the pounds back on often becoming heavier then you were to start with!

It’s important for you to eat 3 meals a day, breakfast, lunch and dinner to make sure that your metabolism is running well and you are supplying it with all the nutrients that it needs.

Over the next couple of posts I’m going to talk more about the problems of low calorie diets or missing meal and I’m going to give you strategies to overcome your problems with meals.

The regular problems that clients bring to me are;

• I don’t feel like breakfast in the morning / it makes me feel sick / I’m not hungry
• I don’t have time for meal X because Y

So, eat 3 meal a day!

And I’ll be back with some more pitfalls and solutions for you.

Committed to your success

Keith

No messing here we go!

1. I going to attack main stream ‘health food’ such as microwave meals and low fat options and I can add to that many slimming shakes. These are often cleverly disguised junk foods. Yes they are fast and they are convenient but they are nutritionally deficient and are more likely to stimulate you storage mechanisms increasing the about of fat you store around your belly. Remember the diet and food industry only have one agenda…… MAXAMISED PROFITS!

2. I have said it before and I’ll say it again Ab exercises like crunches, sit-ups will not flatten you belly or give you that allusive six pack. They are more likely to give you a bad back and postural problems, so don’t make them the most important or only exercises that you do.

3. Boring repetitive cardio exercise routines will slow your progress, you could be doing a lot better for your weight loss goals and not have to commit the time that long runs or walk require. How would you like to double or triple your results and only train 30 to 40 mins. In fact the right 20 mins is more effective at burning fat then a 5k run if you do it right. The fit body boot camp or melt the fat Personal Training will give you the tools that you need and the results that you desire.

4. Get yourself on a health promoting nutrition programme such as the Personal nutrition course. Take the power back and learn how food reacts in your body rather than relying on the media. 

5. Low calorie diets! Do they work, well some do and some don’t but generally let’s say yes, you will lose weight on a low calorie diet. But is it the long term answer to your weight problem? I’m going to have to give you the painful truth and say……………………… No, No it’s not. I think that I going to do a whole blog post on this in the near future so I’ll save the low calorie rant for then. Many of our client’s have been on low calorie diets and yet they have still ended up at our door!

So what are the answers, by telling you that these thing don’t work I have probably created more question and therefore more problems.

We’ll I’m going to give you them tomorrow!

Committed to your Success

Keith