The Complexity of Nutrition

Education is key!

To lose weight/Fat.

Increase Performance.

Get Lean.

Talking about Nutrition, the truth is that we have access to a lot of information but, it is so confusing. I have been in the Health and Fitness industry for over a decade and find it difficult to have straight, simple answers to nutrition related questions or issues.

Why?

Interests must be the answer! Those who have an agenda, sell diets, the ultimate fads...and one of the best way to sell a product is to market it and create an environment of chaos where the confusion reigns.

Have you realised that there are no or few adverts for the benefits of broccoli (unless organic), or intermittent Fasting...why is that?

Broccoli is cheap and raw, you don’t make a lot of money out of broccoli, you do out of potato chips=crisps

Intermittent Fasting/time restricted feeding (12-20 hours without food) doesn’t sell either! Nobody makes money if you don’t eat!!

Is intermittent fasting Unhealthy?? How many times we have spent part of the day without eating because we were Too busy? It happened to all of us with no health consequences. Now it is true that like anything else, if you want to embark on that path, you need to do it gradually and see if it works for you.

Education means to learn the basics of Nutrition and get to make an educated decision on what works for You.

Yes for You, because what works for you won’t/ may not work for your neighbour.

My own Nutritional education has been cemented by what I have been taught, what I have read, researched, mainly through listening to Nutrition experts and scientists podcasts and what I have experienced myself or seen first hand with clients, friends acquaintances.

1. What I was taught is important because it comes from an official source! Nevertheless, the information is often out of date and heavily influenced by “interests”...the way we feed nowadays is a clear demonstration that the environment we live in makes it difficult to eat healthily...

2. What I have read/am reading, listening provide me more up to date datas. But yet again, the information is conflicting, scientists will actually disagree on the same subjects and leave you wondering what to do!

3. Finally, experience is a reminder that there is NO One Size Fit All, you need to try.
   

   This last point is where the good Nutritionists, the Elite in the world of Nutrition coincide. When they work with someone, they first guess then adapt their nutritional advice depending on how the person react. They do not promote a diet to all their clients, they instead work with them to identify what suit them best.

   ”The Best Diet is the one you follow!”
   

Train For Life approach follows the following steps

1 Education: What do you know about Nutrition?

2 Environment: Your Lifestyle, are you single, live with partner, kids…

3 Who are you? Gender, age, cooking skills…

4 Where are you now? Life stressors, are you coming out from any kind of diet…

5 Goals that align to lifelong gains: Not just immediate results that lead to a weight regain, instead the focus is on creating healthy relationships with food.

You want to know more, get in touch and try our Nutrition £100 Basic Nutrition Package.

Exercise for Addiction Survivors: Benefits and Recommendations

Doctors recommend exercise for a huge range of ailments, ranging from high blood pressure to diabetes. What most people don’t realize, however, is exercise can also help another condition: addiction. Recently, many studies have shown that physical exercise can help people throughout addiction recovery. That’s because exercise has a healing effect on the brain, reducing stress and boosting your mood.Have you or a loved one been struggling with addiction? If so, keep reading to learn why exercise can help and how you can create a personalized fitness routine to enjoy these benefits in a safe, effective way:

Getting Centered

When most people think of exercise and fitness, they’re probably imagining someone lifting weights or running a marathon. That might be the perfect workout plan for many individuals, but there are many other options out there if weight lifting and running aren’t for you. Some people prefer slower, gentler fitness routines. Yoga and pilates, for example, can gradually help you build lean muscles and improve your balance. These meditative exercises also provide a very important role in addiction recovery. Among other benefits, mindfulness and meditation can reduce your body’s stress response, helping you cope with triggers and cravings without giving in to the desire to use or drink.

If you’re interested in starting a daily yoga or meditation practice, look no further than your very own home. You can create a calming space at home in a spare room, basement, or open space. Try to find a space that’s quiet, distraction-free, and doesn’t get much traffic from other members of the home. You can decorate the space with clean, simple feng shuidesign or install some mood lighting to help soothe your mind. If you’re having trouble finding the perfect space to focus in your home, you could also take a class at a local yoga or meditation studio. Most studios have affordable drop-in rates on classes that are suitable for beginners or practitioners of all levels.

Healing the Brain

Substance abuse impacts several different areas of the brain. Substances mainly affect those areas that are associated with reward, pleasure, decision-making, and memory. Over time, these parts of the brain become damaged. That’s part of the reason why addiction survivors often experience impulsive behaviors, memory loss, and mental health problems such as depression.

The good news is that exercise can help undo some of that damage. One published study explains thatexercise affectsthe very same areas as substance abuse. The difference, however, is that exercise provides a healing, rather than damaging effect. By sticking to a regular exercise program, you can help improve your memory, reduce your risk of mental health problems, and possibly even make more rational decisions.

Coping with Stress

There’s a reason why stress reduction is a key part of any recovery program. Anyone who’s lived with addiction probably realizes that a heightened state of stress increases the likelihood of relapse. Luckily, exercise can help you cope with stress in several ways.

First, exercise directly reduces stress levels by triggering the release of endorphins, which immediately boost your mood. Even just a few minutes of exercise can create a noticeable shift in your mood. In addition to those mood-enhancing properties, exercise can reduce your stress response in the moment. That means you’re more resilient when faced with difficult or even stressful situations. As an added bonus, those workouts can help you sleep better at night, which is crucial to reducing stress throughout your day.

Planning a Program

Although any type of exercise will help your body, the research on exercise and addiction recovery has focused on aerobic exercise. Therefore, aerobic exercise - which gets the heart beating and the blood flowing - is a great place to start your fitness journey. Regardless of whether you create a diverse workout or focus your efforts on one specific type of exercise, be patient with yourself and start with an easy routine. Because substance abuse affects your cardiovascular health, it’s especially important for those in recovery to participate in a shorter, lighter routine at first. Allow your body to adjust to your current routine and then gradually ramp up the time or intensity.

If you’re unsure of how to get started, there are many medically-endorsed options out there. The American Heart Association’s six-week walking plan for beginners is a great program to start with or you could perform a quick Google search for another program to suit your needs. If a program seems too easy for you, try slowly increasing your walking speed to light jogging. To stay safe, keep a moderate pace as you increase speeds. A general rule is that you should be able to hold a conversation without losing your breath.

Before starting any new fitness routine, be sure to check with your doctor. Each person is different and your particular health history should be taken into account when finding an exercise plan to suit your needs. After a few months of physical activity, you should have a good base level of fitness. At that point, you might try more vigorous activities, higher intensities, or longer workout intervals.

Making Health a Priority

To get the most out of exercise, you should combine it with other healthy habits. That includes eating a healthy diet rich in foods such as vegetables, nuts, and whole grains. Because you’re working out, make sure you’re getting enough protein from healthy sources such as fish, eggs, legumes, or lean, unprocessed meats. Speaking of unprocessed foods, it’s a good idea overall to try and keep your intake of processed foods to a minimum.

One of the best benefits of exercise for those in addiction recovery is that it is empowering. You’ll be living with the knowledge that you are the one putting yourself through your paces each week. You are making an active choice to prioritize your own health. Best of all, you’ll gradually gain confidence over time as you start to see results - and you’ll take pride in knowing that those results are due to your own efforts. To get started on this healthier path to recovery, go ahead and plan your first walking program, then put your shoes on and go!

from Dylan Foster  

 dylan@healthwellwise.com

RAMADAN 2019

Week 1: 7-14th May 2019

The fasting protocol is OMAD, one meal a day and it is a dry Fast, I cannot drink either.

Dry Fasting period:3.15am (first prayer)-8.45pm (sunset)

Last drink before first prayer, around 3.15am

Last food before 11pm, when I go to bed.

Total Dry Fasting period is 3-8.45pm or 18 hours.

Intermittent Fasting period is 11pm-8.45pm 22 hours.

My sleep is essential, I make sure to have time to rest as much as I possibly can. Last year I was exhausted during Ramadan as I have my priorities mixed up and didn’t know about the importance of sleep.

This year, I put a special emphasis on getting as much sleep as I can.

I go to the Mosque 3 evening in the week, so I am in bed at the latest at 11pm.

The other evenings it will be roughly the same, slightly earlier.

I get up around 3am to pray, brush my teeth and Drink 3-4 glasses of water.

I return to bed for whatever time I have before heading to work, 30 minutes, 1 hour, whatever.

The first time I did it, I felt “hangover”, not well, now my body has adapted and it works well for me.

Then at some point in the morning, I will nap, 30 minutes up to 2h30. Whatever time I have available.

My sleeping windows are:

Night: 9pm-3am

Early morning: 3.304.30am

Mid morning: whenever I have time between 30 minutes in the worst case scenario to almost 3 hours.

Fitness:

I turned 45 years old lately and was promoted BJJ Black Belt recently and something clicked. What I do in the gym is to be better on the mat when I practice BJJ and also to be fit for my kids.

I don’t feel the need to work too hard in the gym all the time, it takes a toll on my body and it is not necessary. I know focus on less training sessions/more quality and diversity in them.

How does it look like? I now train BJJ 5 times a week, for intense sessions and one Really intense at the academy with Heavier opponents.

I do weight training 4 times a week instead of 7-8 times and I now spin evenings only, on Tuesday and Thursday instead of 4 times.

I spin in the evening to avoid be dehydrated the whole day!

Fitness explained:

I dropped the quantity of my training and I am more focused.

The Resistance training focus is strength.

The Flexibility component has become a big part of my training.

The BJJ is focused on improving my defence coupled with some intense sparring sessions.

The spin classes are as intense as I can go without liquid.

My Mood:

I believe I am doing ok, I am feeling great in the morning within myself and with the people I deal with.

Then gradually I tire and become more irritable as I get closer to the time of breaking the fast.

Fasting or not, being with my boys is always demanding, so the most stressful moment of the day is before and after dinner when they still bounce, scream and shout.

In all honesty, my wife is the most qualified person to judge how well I do.

Conclusion:

I lost nearly one kilo the first week, I came to this Ramadan heavy, 86.3kg really 85.9kg due to the weigh5 of the iPad mini.

Nevertheless it is heavy for me as I normally sit around 84.2kg.

The reason I was so heavy is because 3 weeks prior to the Ramadan I stopped Intermittent Fasting altogether and was eating breakfast, lunch and dinner.

I remember last year that I got Saturated, tired of doing IF, so I wanted this year to have a Fresh start.

I am truly feeling great, 3 weeks to go? InshaAllah!

SWALLOW THIS!

How the processed food system works? Part 2.

Frozen and ready for use!

Here the focus as Joanna Blyth puts it is on the preparation.

She details in which form the raw ingredients arrived to factories, mainly frozen and already prepared.

She also explains that all the sauces, flavours are pre mixed and in certain cases scientifically taken care of.

Finally, the big supermarkets chains that sell us these products share the same manufacturers. These manufacturers in turn share the same pool of ingredients suppliers.

One Conveyor belt, on a given day of the week, is dedicated to meals for Asda or Tesco, while another does pretty much the same for M&S and Sainsbury’s.

Did you know that in food factories almost all the meat and 80-90% of the fruit and vegetables are bought frozen.

Pre peeled frozen onions usually come from Poland and despatched to another factory to be defrosted, chopped into 10 millimetres dice, or sliced, frozen once more then resupplied ready for use.

The above process apply for potatoes or herbs.

The food manufacturers apply the same logic to cooking fruits or vegetables. The food factory place an order of pre-fried or grilled aubergines, peppers, courgettes...sliced to the ideal dimensions and have them delivered.

The practices above are time saving, nevertheless, “these pre processed labour-saving ingredients are simply NOT FRESH, and Storage has robbed them of their initial Sparkle.

What about something as delicate as the eggs?

Eggs are supplied to food manufactures in many forms, they come in powders, dried,crystallised, frozen, coagulated, with added sugar, yolk only, white only...you name it.

What you may not know is that there is THE CHEAPER option of using “EGG REPLACERS” made from from fractionated whey proteins (from Milk) WITH A SHELF LIFE OF 18 MONTHS!!

Another and more controversial example of the many short cuts taken by the food suppliers. “ Why, for instance shell out for butter when you can instead dose your recipe with 0.02 per cent butter Extract!”

Swallow this part 1

 ”Swallow This”, serving the food industry’s darkest secrets.

This is the title of a book written by Joanna Blythman, Britain’s leading investigative food journalist and an influential commentator on the British Food Chain.

She as Michael Pollan (American based investigative Food author) have followed the journey of the food we eat from their origins to our plates...the truth is rather Scary.

I will as of now mention things related to the processed food we eat, this means that I will inform you about what we are not told, what we are led to believe and also what is hidden from us.

My duty is a duty of care towards you, I share the knowledge I acquire.

I also in my personal life apply as much as possible the lessons I learnt regarding food.

My family and I for example eat less meat, less grains and processed food in general. We  eat more vegetables and Seasonal food in particular.

We replaced vegetable oil by ghee or extra virgin olive oil when we cook.

We do whatever we can when convenience and price allow to make the Healthiest food choices.

And when I don’t feel like making the Right Choice, I just feel like Eating Junk food, I simply do it!

It is all about being fully aware of what We put in our bodies!

How the processed food system works? It is is an interesting question, brace yourself as you are going to be puzzled by the answers.

Have You never wondered why the food you buy always taste the same?

On the contrary when you make from scratch your favourite meal, the taste/colour/texture vary! How strange, no?

Few data, by 2013, UK based companies were manufacturing over 12.000 different chilled food recipes!

Our investigator Joanna Blythman classifies the “ready meals” in the following categories.

The Red Family comprises the hot tomato/pizza/lasagne/tomato and basil soup/med veg bunch.

Then The Brown Family with cottage pie/steak and kidney/casserole/stew/peking duck, chow mien noodles and everything sold with a barbecue label.

Finally the Beige Family, variously labelled bread crumbed/battered products. Those products smell the same no matter they are fish, meat or vegetable based.

Why then processed food always taste the same?

To start with the ingredients bought from food manufacturers come from Specialised companies and their quantities, quality and the processing steps ARE ALWAYS THE SAME!

Food manufactures carry out little or NO preparation of RAW INGREDIENTS!

To summarise: the supermarkets where you shop, buy the food  from a food  Manufacturer, which in turn get other companies (food processors) to do the preparation. These processors may be quite remote from the primary food producers: farmers and growers.

5 steps From the supermarket to your plate:

1.Grower, farmers-2.hard to identify the entities/scientists at this Level-3.food processors-4.food manufacturers-5.supermarkets. Finally your plate!

Did you know that 40% of the chicken we eat in the UK is imported, almost all of it is destined for food processing and catering.

The Train For Life Library

What is the Train For Life Library? 

The idea of the library occurred to me after two gifts I received from Tracey and Stuart a couple of Friend, the first gift was the book “Why We Sleep” and the second a long discussion.

Tracey gave me that book not long after the Ramadan in 2018, at a time I needed it the most. The book changed me as I realised how much TIME I have lost...did I write time? 

Some May argue that not sleeping = live more...The Truth is the opposite, the lack of sleep shortens your life...freaky? 

With Stuart, I had that 2-3 hours discussion/exchange of knowledge. He taught me that people should read more and exchange/discuss instead of meeting and asking the generic question “how was your weekend?”

These interactions with Tracey and Stuart reminded me how much I love to read, learn, discuss and share.

Reading, listening viewing is the first step, you acquire knowledge, discussing/sharing is the second step you challenge/dismantle theories and finally after sharing your newly acquired knowledge you consolidate and apply it or if you don’t agree with what you have learnt, you have discovered a New/Different point of view.

What will you find in the Library? 

It is where, I will share with you the list of the books, documentaries, podcasts that I have recently read, viewed or listened and that have echoed in me.

How can you contribute? 

By sharing the list of your favourite books, documentaries, podcast... 

If you do so, you need to write a small resume and the reason why you are interested in it. 

Let discuss soon 

The Train For Life Cheap and Seasonal Food

Episode 2: The Cabbage Soup.

Guys, after trying ways to eat healthier and Enough, as I like to eat I finally found the solution to my problems.

As you know I use Intermittent Fasting on a daily basis, Fasting on average 20-22hours each day of the week.

During my eating  Window, I need to replenish my body with Everything, Liquid, minerals, vitamins, Fat, Protein and Carbs as well as the Treats that i ENJOY, Peanut Butter 364 calories, Dark Chocolate 149 calories, A Latte 120 calories and 2 pieces of Fruits 175 Calories!

To make things harder I generally eat what my wife cooks, WHATEVER SHE COOKS AND I also CLEAN THE FAMILY PLATES...

I needed to devise a way to Eat enough in the case that there are no left over or not enough food.

At the same time I had to make sure that the food is Filling, Rich, Nutritious Healthy AND LOW IN CALORIES!

The solution is called Soup!

The soup below is meant to be a Cabbage Soup, containing mainly Cabbage, onion, garlic, plum tomatoes and seasoning.

https://m.youtube.com/watch?v=7tMX5zrgnj4&feature=youtu.be

A good Soup!!

I Made the Next Level Cabbage Soup with Cabbage, Carrots, Cauliflower, potatoes soup=5 servings 243 calories each!!

My rule in terms of Soup is try and ADD THE VEGGIES YOU LIKE.

YOU CAN ALSO ADD Lentils, Chickpeas, Beans, Meat or Fish!

Read more on my Blog posted on 1st January 2019: www.trainforlifeuk.com

The Train For Life Seasonal and Cheap Food:

Episode 1: The Cabbage Soup.

Guys, after trying ways to eat healthier and Enough, as I like to eat I finally found the solution to my problems.

As you know I use Intermittent Fasting on a daily basis, Fasting on average 20-22hours each day of the week.

During my eating  Window, I need to replenish my body with Everything, Liquid, minerals, vitamins, Fat, Protein and Carbs as well as the Treats that i ENJOY, Peanut Butter 364 calories, Dark Chocolate 149 calories, A Latte 120 calories and 2 pieces of Fruits 175 Calories!

To make things harder I generally eat what my wife cooks, WHATEVER SHE COOKS AND I also CLEAN THE FAMILY PLATES...

I needed to devise a way to Eat enough in the case that there are no left over or not enough food.

At the same time I had to make sure that the food is Filling, Rich, Nutritious Healthy AND LOW IN CALORIES!

The solution is called Soup!

The soup below is meant to be a Cabbage Soup, containing mainly Cabbage, onion, garlic, plum tomatoes and seasoning.

https://m.youtube.com/watch?v=7tMX5zrgnj4&feature=youtu.be

A good Soup!!

I Made the Next Level Cabbage Soup with Cabbage, Carrots, Cauliflower, potatoes soup=5 servings 243 calories each!!

My rule in terms of Soup is try and ADD THE VEGGIES YOU LIKE.

YOU CAN ALSO ADD Lentils, Chickpeas, Beans, Meat or Fish!

Read more on my Blog: www.trainforlifeuk.com

The Train For Life Seasonal and Cheap Food, episode 1 Cauliflower Soup, posted on 22nd December 2018.

Carrot 25 cal, Vit A, C, Cabbage 600g 25 Ca, 1.3g P, potassium, sodium, iron, magnesium, Vit B6, A, C. Cauliflower Cabbage 400g 25 Ca, 1.9g P, potassium, sodium, iron, magnesium, Vit B6, A, C.1 onion, 40 cal,  Potassium, Sodium, calcium, iron, magnesium, Vit C, B6 3 garlic cloves, Manganese, selenium, Vit B6. 1 tin plum tomatoes 11 Cal, potassium, sodium, Iron, calcium, Vit C, A. Potatoes 600g  77 Ca, 2g P, potassium, sodium, iron, magnesium, Vit B6, A, C.

Intermittent Fasting from Monday 26th of November to Monday 3rd of December

This is it! I achieved what I wanted to, which is to create a habit that works for me, in other words My Lifestyle.

I am now back to where I wanted to be psychologically and physically, I still have some work to do to look as good as I want to...yes a bit of Vanity has never killed anyone! 

Nevertheless, I feel really good. 

I am mentally Sound, Sharp and generally Calm. 

Being mentally sound is related to feeling balanced and happy with the decisions I made about not eating for 20 hours on average. I bought into the idea that Intermittent Fasting IF, is good for me and I really feel good for doing it!

My mental sharpness is really noticeable to me, I made few other changes in my routine which combine to IF make me Mentally Sharper. The main change is that I read and Listen MORE. I am more receptive to the Goodness the Outside World can provide. 

I am way Calmer, that change is linked to the fact that I Adhere to the Concept of Less Is BETTER. I don't crowd my days with too many things to do! On the contrary I make sure I have time to do the things I like and I pay more attention to the people I am with instead of focusing on future things I long to do...

At a physical level, things look bright again. I haven't lost any strength, on the contrary. 

I don't feel Weak when I train and Most importantly, I DONT FEEL HUNGRY!! 

The last statement is quite important, I DONT FEEL HUNGRY, AND I ACTUALLY FEEL AWESOME WITHOUT FOOD. 

AFTER 20-24 Hours IF, WHEN THE PROPER HUNGER KICKS IN, I SIT DOWN AT THE TABLE AND EAT LIKE A KING! I enjoy my wife's food and Rejoice for having been without food such a long time! 

I have a Strong Body, now I want A Nicer One ... below 10% body Fat is the goal as well as 75kg (I am now 84.1kg).

There is room for Improvement as I still eat with my EYES AND IMAGINATION, meaning that 1/3 plus OF the food I eat is not needed... 

So here I am, from time to time I will keep you informed of where I am at. Now I know that I am back on the IF Wagon and really enjoying it, mixing 2 meals a day in a 20 hours/4 hours Window Warrior type of IF protocol with an One Meal A Day OMAD protocol.

It works really well for me!

Tell me about ? 

My Favourite Fat

1. Extra Virgin Olive Oil

My Favourite Fat is Extra Virgin Olive Oil, it used to be Olive Oil, then through reading I realised that to pay some extra pounds more you actually get THE REAL STUFF. 

When you buy "any" olive oil, you just pay for a FAKE, you pay for a Name BUT YOU DONT GET ANY BENEFITS OUT OF IT.

Cheap Olive Oil COULD BE COMPARED TO ANY OTHER VEGETABLE OIL!  Some lower quality versions can be extracted using chemicals, or even diluted with other cheaper oils.

What is Extra Virgin Olive Oil? 

It is pressed from olives, the fruits of the olive tree, you just press the olives and the oil comes out.

No addition of Any sorts...JUST PLAIN OLIVE OIL! 

Olive Oil contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids.

This is the nutrient content of 100 grams of olive oil (1):

• Saturated fat: 13.8%.
• Monounsaturated fat: 73% (most of it the 18 carbon long oleic acid).
• Omega-6: 9.7%.
• Omega-3: 0.76%.
• Vitamin E: 72% of the RDA.
• Vitamin K: 75% of the RDA.

The health benefits of Olive Oil are numerous and it is also ONE OF THE BEST FOOD, EVERYBODY AGREE ON. 

I used to believe Olive Oil was only good for salads and it TURNS OUT THAT IT CAN RESIST TO QUITE A HIGH TEMPERATURE WITHOUT BECOMING RANCID.

In other words you can also fry with Extra Virgin Olive Oil!

https://www.healthline.com/nutrition/extra-virgin-olive-oil#section7

Intermittent Fasting from Monday 19th to Monday 26th of November

I am happy again, I think I found the formula. I had a very good week, if not for Friday it would have been EXCELLENT.

After watching some videos about intermittent Fasting and weighing the Benefits and ultimately What works for me. I came to the conclusion that 20+ hours Intermittent Fasting suits me best. 

I start my day aiming for 16 hours and then I push a bit more, the main Ingredient to make it work is to BE BUSY! I still eat two meals, but I also find the right interval between meals and what to eat!

BEWARE! If you are not going to be able to eat the food you are supposed to, Don't break your Fast!! 

If you break your fast with anything like processed food or even a fruit, YOU WILL RAISE YOUR INSULIN AND WILL CRAVE FOR FOOD AND END UP EATING A LOT. 

IDEALLY,  YOU BREAK YOUR FAST BECAUSE YOU ARE READY TO EAT YOUR PLANNED MEAL. 

MY PLANNED MEAL IS A 4 eggs omelette with MAYONNAISE and a bowl of salad made of garlic, onions, iceberg lettuce, an apple, cucumber and edamame beans or red beetroot! After that I can have a Latte, a piece of dark chocolate and a tea spoon of peanut butter.  

AT THAT STAGE I FEEL LIKE A KING, BECAUSE I AM FULL BUT NOT TOO FULL, SO EATING LATER OR NOT IS UP TO ME!

How long is the break after the first meal? 

1 to 2 hours, I will recommend 2 hours, all depending on the time it is. In my case I break the Fast around 4.30pm, so starting my second meal around 6.30-7Pm is PERFECT, AS I CAN EASILY THEN FAST FOR ANOTHER 16 hours minimum without any trouble, as a big chunk of this time I will be either digesting 7-10pm, another part sleeping 9-4am and the rest busy with work or my kids!

What did I change in regard to last week? 

Firstly, As mentioned before I had a better control about my day, I kept busy at all time and applied all the tips I learnt the previous week.

Secondly, I ate the food I like to break a fast and satiate me at the same time. 

More importantly, I fasted an average of 21 hours per day so approximately 20 hours more fasting than the previous week and the result is that I LOST 1.2kg in a week instead of 500g last week!!

Why then do I say I had a Very Good week and NOT AN EXCELLENT one?

I had a bad Friday evening...I went out of control for no Apparent reason, I Ate more than I needed when I was not hungry at all.

On the bright side, I made up on Saturday and Sunday with 2 SOLID 20 hours day Fast.

Saturday and Sunday were awesome because on BOTH DAYS, I ATE APPLE CRUMBLE...yummy!! The best of all is that I didn't over eat. In fact I planned my meals, the time between them and the quantity so well that I was not bloated or stupidly FULL after the Feast!

To me it is a Massive step Forward because:

1. I was able to enjoy a Treat without worrying too much about the calories!

2. I followed the Fasting protocol.

3. I did not overdo it, I basically stopped to eat when I felt FULL AND SATISFIED.

ALL THE ABOVE IS IMPORTANT AS IT SHOWS THAT WHEN YOU ARE IN CONTROL OF YOUR HUNGER, YOU CAN TREAT YOURSELF FROM TIME TO TIME WITHOUT GETTING OUT OF THE WAGON!

I ALSO DID FEEL AMAZING, STRONG, CALM AND NOT GRUMPY OR HUNGRY...A GOOD WEEK INDEED! 

Lost 1.2kg in a week!! 

Intermittent Fasting from Monday 12th to Monday 19th of November

After the rain...the sun shines again.

At the time I am writing, I have no clues on what my weight will be, The only thing I know is that I had a good week.

I felt in Control, I had 3 days of over 20 hours IF and the rest were solid 16 hours minimum. 

I used to my advantage all the tips I shared with you, to be busy, to Rest and I also fed on my disappointment/failures of the previous week to make it work.

Yes, I was disappointed with myself, I let Myself Down...Last Week felt LIKE LOSING!  

This week I regain control over myself and felt Big Positive improvement.

My strength has increased again, I hit plateaus the last weeks but I seem to be over it. I feel strong and move forward again. 

I AM FINALLY FAT ADAPTED AGAIN! 

One of the main changes exeperienced when You Do Intermittent Fasting is to Burn Fat as fuel instead of Carbs. That switch in energy consumption/utilisation happens after training your body to live without food for long period of the day.

I now train again without being out of breath, I just experience muscle fatigue! 

I went on the scale and I have lost 500g if FAT...in all honesty, I expected more. Nevertheless, to try to understand the why's OF everything is really Hard, so I take it AS A GOOD ACHIEVEMENT!

I am pleased with the job done, so I a man pleased with the RESULTS ACHIEVED. 

NEXT STEP, WILL BE TO PUT IN PRACTICE THE THINGS I LEARNT THIS WEEK AND KEEP ON MOVING IN THE RIGHT DIRECTION. 

Guys as always, feel free to comment and share Your Intermittent Journey impressions. 

Intermittent Fasting from Tuesday 6th to Tuesday 13th of November

A bad weekend! 

Before starting, this post was due on Tuesday...the reason why it was not posted then was because the results were disappointing! 

Indeed , instead of losing weight, I put on 1 kilo!!!

How is it possible, some will say?

Several reasons

1. I am Human being and LOVE FOOD, so when I start eating the wrong stuffs, name it peanut butter and Nutella  sandwich...roughly 500-600 calories for a single slice of bread...and I never ONLY HAVE ONE!!

2. Related to the previous reason, IF does not mean YOU CAN EAT WHATEVER AND HOW MUCH YOU ARE PLEASED!

You still need to count your Calories and pay attention to the food you eat.

I recommend 40% fat, 40% protein and 20% carbs.

This title can summarise my week. I had a really good week in terms of the Intermittent Fasting, I fasted the whole week with a minimum of 14 hours on Friday and above 16 hours all the other days.

Awesome, no? 

It is good as it shows that my body is used to to IF and as I explained in my previous post as long as I am not bored I don't feel hunger. 

As a matter of fact, I broke the Fast on Friday because of boredom! Sadly true!

Guys, my relationship with you is based on honesty, so although I would like to smash it, succeed all the time. I FAIL WAY MORE THAN I SUCCEED, which in return makes SUCCESSES MORE ENJOYABLE. 

What is the Take? 

Intermittent Fasting is more than NOT EATING FOR 12, 16 or 20 hours!

It is First and foremost a Lifestyle  , something that works for You. 

It is recognising when you are hungry and stop when you are not anymore. 

It is EAT THE RIGHT/HEALTHY FOOD

AS I AM WRITTING THIS POST, I HAD TWO REALLY GOOD DAYS FASTING. STUMBLING, FALLING IS PART OF THE GAME, JUST MAKE SURE YOU ARE HAPPY AND YOU STAND BACK UP! 

plus 1.5kg...

Intermittent Fasting from Tuesday 28th of October to Tuesday 6th...

After a week Intermittent Fasting, I have lost 900g! A lot/Few? Let get through the analysis.

To start with I will say, the results are The results so from my part to complain about them would be Insanity. I Simply Got What I worked For, I GOT WHAT I DESERVE!

How was the whole week?

Intermittent Fasting was pretty cool, actually Really Easy as I stick to some Golden Rules!

On Mondays and Thursdays, I do a Religious Fasting which means NO FOOD AND DRINKS FROM 5am to 4.30pm. I normally PUSH THE FAST TILL  I feel Hungry, lethargic, think too much about food, or feel uncomfortable.

Any Reason is good enough, the Job is done as I I Fasted over than the set time, so I am Free and satisfied to break the Fast!

The Rest of the week I do Intermittent Fasting following the 16/8 protocol. This implies that I Fast 16 hours and can eat in a window of 8 hours, generally two meals.

Unlike Monday and Thursday, the rest of the week is more complicated.

The key component is "busyness"! How busy am I?

Many people out there think that Intermittent Fasting is hard! But half of us don't eat/skip breakfast so HALF OF US ARE TECHNICALLY INTERMITTENT FASTING.

Remember IF is not eating or consuming Food/Liquid with calories for a minimum of 12 HOURS, JUST 12 HOURS.

WHAT IS THE CATCH?

The longer You Intermittent Fast, the FASTER YOU LOSE WEIGHT AND ALSO GET OTHER LINKED BENEFITS!

Ok I return to the week analysis

I was taking About Busyness...

Wednesday is an easy day to IF as I work from 5-1pm then pick my boys from school at 3pm, go with them to Small Football School 4-5pm session (my Football Academy).

Baring in mind that my last meal was on Tuesday at 9-9.30pm and that  I can only SIT AND EAT SOMETHING AT 5.30-6pm the earliest on Wednesday...

YOU GOT IT, I AM SO BUSY THAT I CANNOT SIT DOWN AND BEFORE, SO IN TOTAL I SPEND 20-22hours without FOOD! AND I DON'T NOTICE IT AS I AM BUSY!

The others days of the week are more complicated mainly for the Lack of BusYness and The Presence of Cardio workout in the morning!

I always feel HUNGRIER on Friday and Sunday Morning. I could never understand why!

I read some articles which gave me the answer to my question.  Cardio workouts JUST MAKE YOU FEEL HUNGRIER!

I totally buy into it, as I experienced it for years.

That being said my Friday, Saturday and Sunday are Harder to Fast because of the Spin classes I run and the fact that I spend a lot of time at home with the family, so I get caught in the family routine!

How do I assess my first IF Week?

It has been very positive a 7/10 mark I would say.

I am happy because I maintained the IF the whole week the longest I stayed without food was 25-26 hours and the shortest 14hours.

I am happy satisfied because I made it work for me, which is a requirement if you want to stick to something! 

There is room for improvement! Although I followed the IF, I failed to listen to my Body. In fact I ate when I "thought" I had to and NOT WHEN I FELT I NEEDED TO. 

IN GENERAL, I AM SIMPLY NOT HUNGRY. I JUST DESIRE TO EAT! 

Secondly, I did OVEREAT, YES I OVERATE MOST OF THE DAYS! In pretty much each of my meals I kept on eating to empty my plates when MY STOMACH WAS SENDING ME SIGNS OF STOPPING TO EAT AS I WAS SATIATED! 

CONCLUSION

My battle is NOT WITH HUNGER, IT IS SIMPLY TO REPLACE BAD/POOR HABITS WITH THE RIGHT LIFESTYLE HABITS.

I have been a compulsive eater my whole Life, so to Eat Little or Not at All is NOT PHYSICALLY DEMANDING. IT IS CHALLENGING, AS INDULGED MYSELF IN POOR EATING PATTERNS MY WHOLE LIFE. 

ONE DAY AT A TIME, I WILL GET THERE! 

900g, in th eright direction... 

Guest Post from Dylan Foster

When you’ve had a long, hard day at work or spent hours and hours behind the wheel of a car, the one chili you want is a good night’s sleep in a comfortable bed. But if your mattress is lumpy, old, soiled or uneven, a restful night’s sleep may be hard to come by, and that can have very negative, long-term effects on your health. Sleep deprivation is dangerous, both physically and mentally. Everything from your immune system to major organs depend on the restorative effect of sleep. Your brain needs sleep for proper focus and concentration during the day, for problem-solving, and for cognitive functioning.

An abode for allergens

The longer you hang onto a mattress, the more it becomes a haven for dust mites and microorganisms that contribute to allergies and skin-related problems. Mites are especially troublesome because their fecal remains and decomposing bodies can cause an intense allergic reaction among many people, including itching, red eyes, sneezing and coughing. It can be an especially difficult situation for asthmatics, whose condition may become seriously aggravated and who often suffer chronic illnesses due to the presence of mites, which love to nest in warm, humid locations - like bedding and aging mattresses.

A good rule of thumb is to purchase a new mattress once yours reaches 5 years old to alleviate the many health problems that bacterial microorganisms can produce. Until then, you can help keep them under control by washing your bedding at least once a week in water that’s at least 120 degrees Fahrenheit, and by using a cover made of specially woven fabric that zips around your mattress.

If you choose to replace your mattress, be sure to recycle your old one. Look for a recycling facility near you, because 80 percent of mattress materials, including foam padding, steel springs, wooden frames and cotton material, can be recycled and returned to the manufacturing process, but they won’t degrade in a landfill. Mattress recycling greatly benefits the environment.

Sags, lumps and a pain in the neck

A mattress should be rotated on a regular basis to prevent uneven wear, which can create lumps and sags. Remember, your head should remain roughly even with the rest of your body. An uneven and saggy mattress can leave your head at an unhealthy and uncomfortable angle and will eventually cause neck pain. A mattress topper often helps to mitigate this problem, as can switching to a flat, rather than fluffy, pillow.

Sweaty sleep

If you tend to sweat in your sleep, be careful about the kind of mattress you buy. A mattress made of dense foam will trap your body heat, raise your temperature and cause excessive sweating at night. If night sweats are a chronic problem, you may need to look for a mattress made with a special cooling technology, or use special bedsheets or pajamas made of breathable fabric. 

Lack of support

Any mattress you bring home should provide reliable spine support, which can be problematic if your mattress isn’t sufficiently firm and supportive. Eventually, the bones in your spinal columnwill be affected and go out of adjustment, which leads to back pain. Back and spine health affect the way you sit, walk, stand and lay - basically, everything you do. An unsupportive mattress usually indicates it’s time for a new one.

Be very careful when choosing a mattress. Test it to make sure it’s sufficiently supportive but not too firm. Be certain to rotate it regularly, and wash bed clothing on a weekly basis. Remember, a well-cared-for mattress can make a big difference in your health.

Courtesy of Pixabay.com.

dylan@healthwellwise.com

Not too Hard, Not too Soft: How a Mattress Affects Your Health

Healthy RICH, HOMEMADE CHEAP FOOD

As I practice Intermittent Fasting, it is important to plan so I got funky and cooked Indian Food! I share with you the meal as I think it will benefit you!

I watched a video on YouTube and her is the results, 1kg of lentils, with carrots and Mince beef (not in recipe).

https://youtu.be/psQuZBNX3tg

I now have 6 lunches lined up for the coming weeks.

I am sharing with you one seasonal Rich meal full of goodness.

Each of the container contain, 166g of lentils.

Lentils are a highly nutritious food, rich in minerals, protein, and fiber. Being so rich in protein lentils are considered by Vegan and Vegetarian a RICH SOURCE OF PROTEIN!

Read more on my blog: www.trainforlifeuk.com

100 grams (g) of cooked lentils contains:

• 116 calories
• 9.02 g of protein
• 0.3 g of fat
• 20.13 g of Carbs, including 7.9 g of fiber and 1.8 g of sugar

That same 100 g serving also  provide proportion of your daily intake:

• 45 % of folate
• 36 % of iron
• 70 % of manganese
• 28 % of phosphorus
• 58 % of thiamin
• 14 % of potassium
• 127 % of Vitamin B6

Lentils are also a source of riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese, and selenium.

Beef provides 14g of protein for 190g and some B12, B6, Iron, Calcium and Magnesium

My Window To The World: Rise of the 3 Kings!

Week of 8th of October 2018, I lost my Crown...

Congratulations and Massive Thanks to My Clients, Competition and Motivation.

I feel grateful to be surrounded by the right people, don't get me Wrong! I chose the people I have around me, name them, Co-worker, Clients or Friends.

It turns out that my Clients are Friends or could be as we share common values and I appreciate their personalities and they get along with mine...

This Week was a very good one at a Fitness level for the guys, they all made PB, Personal Best!

As their coach I was Really Happy and Proud But as their competition... I AM FUMING BECAUSE THEY ARE ALL STRONGER THAN ME AND KICKED MY A... 

FIRST THING FIRST, MASSIVE CONGRATULATIONS TO CARL R, JAMES L, GURVINDER, the 3 Kings.

Carl has a 140kg Deadlift PB. 

James has 152.5kg Deadlift PB. 

Gurvinder has 165kg Deadlift and 130kg Back Squat PB.

I did 130kg Deadlift (my PB is 160kg in 2014) and 120kg Back Squat (my PB is 150kg in 2016).

As I speak MY GUYS, Gurvinder, James and Carl are STRONGER THAN ME...this pisses ME OFF BIG TIME! 

BUT I AM SO GRATEFUL, YES I AM! I OWE A LOT TO THESE GUYS. THANKS TO THEM AND A LOT OF READING AND LEARNING ABOUT SLEEPING AND NUTRITION, I PASSESD FROM TRAINING 12 times and Feeling tired TO TRAIN 17 TIMES a WEEK AND FEELING ENERGIZED!  

Why do I train more? 

The 3 kings are G,J,C are Stronger Than Me, But I am Fitter Than Them!  I have no issues in recognizing someone abilities or Qualities.

Remember one of the Train For Life Values is "Praise Others", when I train, I LEAVE MY EGO BEHIND AND I JUST WORK AS HARD AS I CAN. 

2 months ago I realised that the 3 KINGS WERE STRONGER THAN ME...My reaction was simple. I decided to work MORE AND BETTER! 

BASICALLY, I TRAIN MORE BECAUSE I REFUSE THE POSITION I AM AT, I DONT WANT TO BE THE 4th KING...I WANT TO BE THE DADDY!! 

How is it Possible that I Train More? 

I spend time planning and designing the Training sessions AND ABOVE ALL, I GIVE SLEEPING AND EATING THEIR DESERVED SPOT IN MY LIFE.

I PLAN MY SLEEPING SLOTS AND I EAT WELL AND ENOUGH TO FUEL MY BODY. 

The 3 Kings are a Source of Motivation, They Keep Me Hungry. Every day I go to the gym, I am FIRED UP. I step into the gym with the mentality of a Challenger WHO DOES NOT ACCEPT HIS POSITION AND WANTS TO THE FIRST SPOT.

What is the Take? 

Praise others, Leave your Ego at home, Sleep More 7.30 or 9 hours or/and take naps during the day, Eat well 40-50% Veggies & Fat, 30-40% Proteins, 20-30% Carbs And Stay Motivated!

6 Myths surrounding Fasting/Myth 3

Myth 3: Fasting causes low blood sugar!
During fasting, our bodies begin by breaking down glycogen in the liver to provide glucose. This phenomenon happens "every" as we sleep to keep blood sugars normal as we Fast overnights.

The myth of brain cells can only use glucose as energy is totally incorrect!
After the glucose is depleted, the body switches to fat burning mode and produce Ketones, a particle that is used to fuel the brain.

We can all agree that in normal circumstances, not eating for 12-16hours (=Fasting) does not make us feel LOW, especially when we are busy!
If you have your dinner at 6-7pm and breakfast around 7am, you have been fasting for 12 hours AND IF YOU Skip breakfast then you have been through 16-18hours fast.
After 16-17 hour without food, you may feel hungry as it is your normal eating time, so your body will prepare for the meal to come by triggering hormonal responses such as saliva secretion...But if you get busy, you forget about hunger, you stay sharp, focused in what you do and don't feel any kind of discomfort at all!

Sent from my iPad

6 Myths Surrounding Fasting: Myth 2

Myth 2: Fasting makes you burn muscles. In fact fasting ONLY burn muscles when body fat is as low as 4%!, elite male marathon runners carry 8% of Body Fat.

Studies of alternate-day fasting over seventy days show decreased of 6%  in body weight, fat mass decreased by 11.4% AND LEAN MASS (muscle and bone) DID NOT CHANGE AT ALL!

When we eat, the energy comes from fat, protein and carbs.
If you start fasting the body increases carbs oxidation=burns sugar in the form of glycogen?
After 24-48hours of fasting the body runs out of food=glucose, glycogen.
With no more sugar to burn the body switches to burning fat, so fat oxidation increase AS PROTEIN OXIDATION DECREASES.
YES PROTEIN OXIDATION DECREASES!! The normal protein break down of around 75g per day falls to 25g WHEN FASTING!

RATHER THAN BURNING MUSCLE DURING FASTING, WE ACTUALLY START CONSERVING MUSCLES!

Sources: McCue, ed., Comparative Physiology of Fasting, Starvation, and Food Limitation.

Important Take!
Muscle gain or loss is mostly a function of exercise. You can't eat your way to more muscle, YOU HAVE TO TRAIN MORE!

By the same token weight loss and beating a type 2 diabetes is mostly a function of diet.
YOU CANNOT OUTRUN A BAD DIET!
In the above mentioned study of 70 days alternate-day fasting, some impressive results came to surface.
Day 1 body weight=96.4kg VS Day 70 Body Weight 90.8kg
Day 1 BMI 33.7 VS Day 70 BMI 31.4
Day 1 fat mass=43kg VS Day 70 38.1kg
Day 1 body Fat-free mass (MUSCLES) =52.0kg VS Day 70  51.9kg
Day 1 waist circumference (cm) 109 vs Day 70 105

Source: Bhutani et al., "Improvements in coronary Heart Disease Risk Indicators by Alternate-Day Fasting Involve Adipose Tissues Modulations."


Sent from my iPad

6 myths surrounding Fasting

 
1. Fasting puts you in "starvation mode"
2. Fasting makes you burn muscle
3. Fasting causes low blood sugar
4. Fasting results in overrating
5. Fasting deprives the body of nutrients
6. "It's crazy"

Myth 1:
Fasting puts you in "starvation mode"
A reduction of calorie intake goes with a reduction of BMR (basic metabolic rate), we at first when following a calorie reduction diet feel tired, sluggish. It is because our body has slowed down our metabolism.
But when fasting, this does not happen! If it would have happened we would not have survived as a species, the cavemen first and then through human history, we have been hit by periods of famine, wars... And we are still here!

"In fact when we are hungry, our body finds ways to give us energy that will give us Clarity to find food, to simply survive!"

During fasting the metabolism does not revs down but UP.
WHEN FOOD INTAKE GOES DOWN TO ZERO, OUR BODY CANNOT TAKE BMR TO ZERO, WE NEED TO BURN CALORIES TO STAY ALIVE!

At that stage our body feeds on FAT, OUR BODIES SWITCH FOOD ENERGY TO BURNING STORED FAT AS ENERGY!

A Graphical example would be the Bears when they hibernate...at the end of the winter hibernation they are all skinny! But Alive!

How many of you have missed a meal any given day? Did you go into starvation mode?
How many of you think about eating when busy solving a problem? Don't you feel sharp with an empty stomach?