What is happening guys?!?!
Winter is here again!! So apart from wayyyy to many Christmas songs on the radio already, what else can my little ears hear…. In my best Arnie voice…. ‘it’s winter I'm bulking’
Ok so when the boys the in staff room say this they know what there doing and lets be honest there normally having an extra potato with their lunch. Bulk on brother!
When I see members leaving the gym Krispy Kreme in hand also saying ‘I’m Bulking’ haha slooooowww down there schwarzenegger .. lets get some facts straight.
Winter is not the time to get fat. I for one love this season, no bikinis and big coats for cover doesn't mean I am going on a weight gaining mission what it does mean is I can ease up (ease up I repeat, not stop) on some of my fat burning cardio and concentrate on lifting some heavy heavy weights 😊 I can enjoy a few more carby meals and all in all feel pretty damn strong, with the aim of building up some muscle whilst my body is well hidden so I can cut it in as summer creeps in.
Which brings me to todays subject. The purpose of the Carb Refeed. … or cheat meal or unfortunately as some of my clients are familiar with the cheat meal that turned into the cheat weekend … oh and now its Thursday...... epic fail.
I for one don't really cheat, this is not me getting on my high horse, being allergic to life means I am left with limited cheat items.. so I reefed.... the aim of the reefed especially for those who are on low carb diets through out the week is to raise your leptin levels, by upping your calorific intake by 30-50% over 12 hours or so. I normally do this by getting down and dirty on a Friday with some rice cakes, a jar of cashew butter and some big boy bananas. jazzy.
Why do we need to raise this baby?
Leptins main function in the body is to regulate both hunger and energy expenditure.
As leptin levels drop the greater your food cravings become
Also if leptin levels are not raised on a regular basis this can cause your metabolism to slow.
How to raise your game…
So most people use their reefed or cheat to binge on every processed item in sight, sugar and pizza everywhere. unfortunately this may not always be the best practice as leptin responds better to good sources of carbs to be turned into glucose as apposed to refeeding on simple sugars, protein and fats.
Refeeding or cheating may make you feel temporarily a bit heavy (mostly water retention) but in the long run will give your metabolism the boost it needs to shift those excess pounds.
Ok... so many of my blog posts so far have been on how to look your best on the outside. Well today kids were going all internal.
I am especially fired up to write this blog today after being caught short with gluten this week and those of you with Celiac Disease will know exactly what this means, bed, baggy PJs and sleep.
So blonde guide to Celiac.
1. A Celiac body sees gluten as a threat
2. So when the gluten travels into a Celiac's intestines it attaches its self to the villi to be absorbed
3. The body then sends a full on attack on the gluten, wiping out the gluten and the villi it is attached too.
4. Intestines become painfully swollen, and villi is damaged, therefore the Celiac body will no longer absorb nutrients it requires, until they start to heal.
5. This then causes a chain of events whilst this is happening symptoms are as follows -
The only way to cure it...... there is no cure, you just have to sustain a Gluten Free Diet for the rest of your life, and avoid cross contamination where possible.
So i went Paleo .... and it works.
So being glutened up to my eyeballs today is not what i had planned, in bed balancing my laptop on my swollen abdomen... cancelling clients and being unable to train or stomach most my normal foods, i thought i would look into what is best to do when and if you are spiked by gluten, just remember guys this just doesn't have to be gluten any allergy or just digestive problems... this works.
Feeling Peaky ok.... Intestinal SOS...
1. 2 Shots of Apple Cider diluted with water, have a few of these over the course of the day... it helps the imflamation
2. Peppermint tea with a teaspoon of Mannuka Honey, Peppermint aids digestion, Mannuka contains good bacteria.. enough said.
3. Take your Probiotics!!!!
Foods easily absorbed.... once the imflamation is down, you don't want to set it back off, remember your insides are going to be damaged for a few days, let them recover...
Stick to these and you wont go far wrong.
Yeah not much fun but anything to make it better right?
Just until your feeling good again avoid the following as they are hard to absorb or quite rough on the intestines
Introduce them back in one by one over the course of a few days after your feeling better.
Your insides are number one priority... if your insides are a mess, your outside will soon follow suit.... look after them bad boys
Much love xxx
Having a few majorly required days off, Being celiac and allergic to everything under the sun. My diet can sometimes be a bit plain and very samey!
So I'm on a mission to make some more dishes. Everything posted on my blog from this day on will be Gluten Free, Dairy Free and Sugar Free and 100% clean as a bean 💪
These babies are perfect for a snack in the day, pack in your tupperwear or have for a meal, hot or cold.
Macros per pepper half
2x 110g Tinned Salmon
1 x juice lime
1 tsp Dijon mustard
1 x avacado
30g mixed seeds
1. Heat oven to 160 degrees
2. Halve peppers and de seed. Place on baking tray spray with fry light. Put in the oven.
3. Put all other ingredients apart from the seeds in a blender and mix until creamy.
4. Stir the seeds into the mixture .
5. Take the peppers out of the oven and spoon the mixture in evenly.
6. You can now either serve with filling cold or put back in the oven for 5 mins to heat through.
Super tasty and and filled with gooooood fats 💗👌
Whey to go?
So you see all the gym buffs strutting around with their shakers filled with these colourful liquids. And your thinking hmmm I need to get me one of those! Or do I? Or, will I put on weight or turn into Arnie over night?
Here is the lowdown!
Protein shakes are.... exactly what they say on the tin, they are a protein supplement. Protein is one of the three macro-nutrients our body needs daily to maintain growth and repair.
Now there is nothing in these bad boys that you cant get from food. But many people struggle on a modern carb processed diet to get their daily requirements. This is where a shake comes in handy. Of course I would rather you tuck into a nice grilled bit of chicken but these are perfect for on the go, or just after you train.
Your average whey protein can add around 20g protein to your daily intake.
So why is it so popular with us gym folk? because as mentioned before this magical macro nutrient supports growth and repair, which will aid in your goals to build or tone the body you desire.
Many health food stores over price protein so it is best to order online.
Dolphin Fitness offer an amazing range of these at decent prices.
Please note these whey proteins are not allergen friendly, so if you suffer any allergies i.e dairy, wheat, gluten or soy, you need to order elsewhere.
The link below is to the best completely allergen free vegan protein I have found. You need to register first then go to the nutrition tab. I recommend chocolate :)
Allergen Free Vegan Protein
Another amazing bonus is you can cook some amazing sweet treats with whey protein. Which will statisfy any sweet tooth, whilst eating clean.
Quick note before you all grab a dogunt after reading todays blog title, I am not talking about ‘that’ type of fat, nor am I asking you to start working towards a new bigger bountiful you…. step away from the Krispy Kreme!!!
I’m talking about fat found in food, the good kind. And hopefully going to debunk the myth that fat makes you fat. As we should know by now sugar makes you fat, processed carboydrates mixed with fat, makes you fat.
But fat, just as fat is an excellent energy source and is crucial to many metabolic processes. Making sure you diet has enough healthy fats means you have the right building blocks for vital organs, cells and hormones.
When I say to people I live off a high fat/ low carb diet, they imediatley think atkins…. I immediately tell them to pipe down. Most people go wrong on low carb diets as they think they are doing themselves a favour by just eating protein, word to the wise diet queen, your body needs at least 30g of carbs per day for liver function, and if you want to have any energy whatsoever you need to replace where your body sources its fuel from, if you take out carbs you need to replace with another which would be fats, so eating just protein and no fats, will leave you to become dreary and energy less, plus starving .. all in all epic fail.
I am by no means saying a high fat low carb diet is for everyone, I have seen amazing results and body transformations with carbs, when used correctly.
But for myself and anyone else with any internal damage out there, the high fat diet has one little bonus that a high carb does not, it prevents immflation.
3 Types of Fat
I am not going into this. Avoid at all costs, they are found in processed foods like biscuits, crisps and margarine.
Eating these bad boys will double your risk of heart disease, plus double your waistline
Read your packaging - Steer Clear
These babies are gold dust, eating your mono’s will
These can be found in food such as avocadoes, macadamias, hazelnuts, olives and olive oil (cold)
The fat that makes you all kind of fat? right? Wrong?
Saturated fat found in REAL unprocessed food, actually makes you healthier, it is only bad in poor quality food, depending on how the food was sourced and prepared.
Bad sat fat - Fast food chain burger
Poor quality meat + bad cooking methods + gluten in bun + fatty/processed condiments
Good sat fat - Home made burgers
Lean organic meat + grilled + hold the bun or use an alternative eg sweet potato sliders / salad
Don't be afraid of red meat, the harmful kind of sat fat comes from eating too many refined carbs.
Other ways to get your fats:
Butter - is a great source of fat! Unless your dairy intolerant due to it being 20% Milk
but your butter needs to be either grass fed or organic
and my favouriteeee COCONUT!! 💗
Coconut in all forms provide a great source of good fats, butter/ flakes/ milk or canned unsweetened milk.
Lastly a bit of PUFA education
Poly-unsaturated Fatty Acids
Were going to look at omega 3 and omega 6
Lets keep this basic
Omega 3 - GOOD prevents inflammation
Omega 6 - BAD promotes inflammation
So you need to keep your omega 3 balance above your omega 6.
Every good fat source will have an omega 3/omega 6 ratio
For example nuts:
Best Ratio - Cashews/Hazelnuts/Macadamias
Limit to 2/3 per week - Almonds/Brazil/Pistachios
More 6 than 3 - Flax/Pumpkin/sesame/ sunflower/walnuts - eating too many of these could cause problems.
So go gettttt your fats 😊
So today I wanna talk about our old friend Dairy 😊
With half of you guys, myself plus 30% of adults in the UK, having some sort of dairy or lactose intolerance, I think its time….. the laughing cow aint gonna be laughing no more!
Hairy Dairy 😡
Lets get one thing straight - Cows milk… the milk of a cow is made for what …. Calfs! Can you believe it?! hmmm.
Just as us human folk feed from our mothers milk as babies, baby cows feed from theirs. The milk from a cow, is full of nutrients to support the growth and function of a baby cow. So unless you aspire to be a raging bull? what you doing?
We are the only species that drink another species birth milk…. bit weird don't you think.
Dairy - dairy intolerance, unbeknown to most can actually can be the cause of many problems:
Lactose - Milks carbohydrate component.
Most infants can digest lactose, but after weaning most of us lose the ability to convert this crafty carb into any form that can be used by the body, leaving it undigested.
When lactose is left undigested it causes bloating and gastrointernal issues.
Scary Dairy 😈
If the fact that your drinking hormones of a baby cow or the complications dairy allergies can bring to health aint enough to scare you off, try this on for size.
A COW back in the day could produce a certain amount of milk.
These days cows can produce almost 5 times the amount of milk they could ten years ago! Why? have we found some species of extra milky cow?
NO FOOL. They pump them full of steroids and hormones to make them turbo cows, this beautiful concoction will then find its way into your lovely pint of semi skimmed! Tasty!
Calcium Kid 😎
But how the hell am I gonna get my calcium, to grow up big and stronggggg?
Ok lets get a couple of things straight, its not just calcium your body requires to have healthy bones and prevent osteoporosis, you also require :
In fact, if your using milk or dairy as your main source of calcium 9/10 you wont be meeting your requirements, due to over processing the calcium that is left in these products is useless to the body anyway.
There are plenty of other natural un processed sources to get your calcium requirements from.
Another way to help prevent osteoporosis… Lift some god damn weights!😊
So, just had a strawberry yazoo? feeling any of the following?
if you find you have any of these you may find that you are in fact intolerant, I suggest taking dairy out of your diet for two weeks and re introduce it slowly and see how your body reacts.
Get weary of the dairy 😇
Unfortunately for us folk already trying to avoid the white stuff, dairy sneaks up in the sneakiest of places:
Apart from your obvious:
Milk, butter, cream, ice cream, cheese and yoghurt, its also found in many other hidden places
Salad cream, mayonnaise, biscuits, chocolate, sweets, cakes, breads, cereals, cereal bars, packet mixes, instant mash, ready mixed herbs and seasonings, burgers, sausages and slicked meats.
To name but a few……
So make sure your always reading packets and checking what your ordering or what someone is cooking, labels by law now have to state allergy information and milk should be highlighted, if not, don't chance it pick something else.
All is not lost, I have found almond milk and coconut milk to be an amazing replacement, actually more enjoyable, and there are products out there, yoghurts and chocolate made with these, or just get creative and make your own stuff.
So on that note I ll leave you to your skinny latte 😉
Peace and love
Metabolic damage, just associated with obesity, eating disorders, auto immune diseases and allergies right? Wrong! Basically Yo Yo dieter clan your in there, eat nothing one day and pig out the next group? Yep you too, I eat, but not very much, oh you guys are right at the front!
Basically anyone who s diet has been neglected at any point, anyone's body that has not been supplied with sufficient calories and macros, will have some extent of damage to their metabolism.
Lack of knowledge and too much ignorance. 😈
The belief that is drummed into our brains… ‘i must live off 1000kcal per day and do an hours cardio’ is the recipe for a metabolic massacre. Closely followed by not eating, skipping meals or just eating what the hell you want.
I will say this just once, excessive cardio and calorie restrictions SLOWS your metabolism and puts stress on the body. Stress? I can see little light bulbs above your heads, yes stress, we have spoke about this on many occasion, and alllll together, one more time, for the record! Stress makes you fat, a stressed body ain't a happy one. Your metabolism will stall and your body is going to refuse to give off any more fat.
So your living off not near enough calories a day, your smashing out your cardio 4 times a week and guess what? You have lost no weight?
So what shall we do? We ll cut down too 900kcal? 90 mins cardio? Wrong again.
Lowering your calories and upping the stress on your body, will only mess with your thyroid and nervous system, causing even more damage. You put your body in survival mode, and a body in survival mode is gonna hold on to everything its got.
To all my Yo-Yoers out there?🍦
Eat restrictive most of the week? Then Friday comes you gauge and drink right through til Monday? You too I'm afraid. Not only are you crushing your metabolism, the weight you put on with these binges, its not gonna come off, it will just add up, go figure.
Lets rev this baby up!!!
No its not irreversible, but its going to take time, please trust me, after years of abuse, then getting CD, my metabolism was as dead as a dodo, gone, finitoooo…..
But all is not lost. One thing to remember, you are you, not the person next to you in the gym, not the annoying bint who sits across you at the office who lost 3 stone in day. You are just you, nobody's body is or works the same, what diet or training methods that may work for one, may not for you. So we need to find what works for you, and yes it takes time, takes a bit of tweaking to get it right and at some points can be damn right frustrating, but stick at it and you will never look back.
Top Metabolism Boosting Tips:
1. Stop 'Dieting’ 😘
Step away from the cheeseburger…. I don't mean go and eat a heap load of junk, I mean stop with the food deprivation or sticking to minimal calories. We need to get to work on repairing your metabolism, make sure your body is getting its calories requirements plus meeting its daily intake of protein, carbs and fats. This will take time, you will need patience, think of all the years you have spent mistreating your metabolism, you think its gonna give back to you in a week or two? You thought wrong, it can take weeks, months and sometimes years.
2. Give up on the idea of instant weight loss.⛔
Yes we know… cut carbs for a week, you will look leaner, go on the juicing diet to drop a few emergency pounds. Blah blah blahhhhh.
But is this maintainable? Are you going to be living off chicken bones or liquidised lunches the rest of your life? No? So as soon as you stop your faddy fun, cue weight gain. And if were being totally honest, the weight you have lost isn't fat… its water and muscle depletion. So it goes without saying these kind of quick fixes where you are removing vital macro nutrients from your diet, will also damage your metabolism.
Average weight loss should be 2.2lbs per week maximum. And depending on your hormones especially females some weeks you will, some weeks you wont.
3. Get on the HIIT (High Intensity Interval Training)💎
Ditch the continuous cardio! Ditch ittttttt! DITCH IT! Ok so a nice run or bike ride once a week is fine, but seriously guys, how many times do I have to tell you. One last time it seems.
Ok all you 10k a day kings out there.
4. Have a Cheat meal/Carb re-feed
Note I did not say cheat weekend, once a week you need at least one day where your carbohydrate intake is doubled. Try to stay low on fats these days. The reason? We need to raise your leptin levels. Leptin is the hormone responsible for fat burning, when on a calorie restrictive diet, your leptin levels will lower, slowing your metabolism, therefore decreasing fat loss, so not only is your cheat designed to keep you sane, it gives your metabolism a kick up the backside too.
5. Lift heavy weights 😚
Because why wouldn't you lift 😍 ?no seriously resistance training burns calories at rest, plus it builds muscle, muscle requires calories to live, so you will burn even more calories on a daily basis, plus resistance training will shape your body in a way, cardio will not.
So take note people, Rome wasn't built in a day, I'm not saying change your entire lifestyle today, take some points from this post and try and incorporate something new each week, small but effective steps in the right direction
So lets educate ourselves…. Today instead of talking about the benefits of food, were gonna go allllll personal and touch on relationships with food and emotional eating, I am hoping if you understand this, for those of you that it applies to, even just a little little bit, you might be able to make a distinction between actual hunger or eating for comfort.
Don't worry I'm not going to write you some boring black and white essay, I'm gonna break this down blonde style.
1. Blame your brain
Reward circuitry is integrated in parts of your brain - your brain registers comfort foods with a feeling of pleasure, making it powerful and easy to remember.
These foods tell your brain to release dopamine.
Dopamine - is associated with pleasure so reinforces food seeking - gives you a rush of anticipation before you even take your first bite.
2. The curse of cravings
Ok so this is how cravings work, in this example I'm using the one thing I miss the most chocolate hobnobs…. Even just writing it…. Dopamine everywhere, may of just dribbled on my desk 😏
So your bored at your desk at work, you daydream by no fault of your own about some chocolate hobnobs
You start visualising, taste and texture with a nice cuppa …..
YOU WANT THESE HOBNOBS!!!
But you actually don't, its that damn dopamine talking!! So you stop off on the way home and pick up said biscuits of chocolatey beautifulness
And lets be honest you have probably had one before you even make it through the front door.
And lets not forget because of its poor nutritional profile and high sugar content… NOBODY has EVER eaten just ONE!
Your brain will now release opioids (endorphins)
This will bring pleasure, emotional and stress relief to your brain.
Over time with continued reinforcement this builds up pathways in your brain, your training your own brain without even knowing it.
3. Sooooo Emooooooo
So what's this gotta do with my emotions?
Firstly most of this isn't your fault … since when your were a child and you did well, or you had hurt yourself in the playground, what did any adult do to keep you quiet… reward you with sugar!
Your brain remembers this.. its remembers the feeling of pleasure the treat in question gave you last time and starts to link certain feelings with food.
It makes a link: I'm stressed…. What made me better last time (dopamine is already being released) ahhhhh pizza
Or I'm sad last time that ben and jerrys made me feel great…
And unfortunately nine times out of ten, well I can safely say I have never known anyone say… ‘I've had a shit day at work, I'm off to smash a chicken salad” no siree
It is always sugary, salty, fatty foods or alcoholic drinks.
Don't forget the joke is on you!!! These foods are DESIGNED to be hard to say no to, they are designed to be addictive, they rewire pleasure, reward and emotion pathways to the brain, promoting hard to resist cravings and automatic consumptions.
Stress and inadequate sleep also reinforce these patterns.
4. So basically I'm screwed?
So if that's not food for thought, I dunno what is!
So today were going to look at good food standards, the reason why we are cutting out the processed food and trying to stay as clean as possible.
What I want to try and achieve over the next few emails is for you guys to realise EVERYTHING starts with food, this whole lifestyle change is not just about loosing a few pounds. What you put in your body has so many effects on your daily operation as a human being its untrue. Moodswings, fatigue, generally feeling well, aches and pains, sleep pattern to name but a few.... EVERYTHING boils down to how you fuel your body.
So lets begin.
YOUR FOOD - what you choose to fuel that temple you live in! Whatever you decide to eat we need to start thinking about what the food contains and does the food meet standards it should to be allowed into your temple?! Girls think of it like men........... lagging in the height area, doesn't wash or brushes his teeth... hell no is he coming near me..... same with food! Shit show? not coming in
Your Food Should
1. Promote a healthy physcological response - for example that good feeling after you cooked yourself a really healthy dinner, full of vitamins and meets your required marcos, as apposed to the bloated depressive lul you put yourself in after a cheat.
2. Promote a healthy hormonal response - don't let it mess with your mothership, having a high carb or high sugar breakfast, causing your blood sugar levels to spike, leaving your body to deal with the massive hormonal crash after.
3. Support a healthy gut...... No one likes a farter.......... enough said
4.Support immune function and minimise immflamation, nutrient dense foods have so many different properties that help your body stay on top form, all the detox drinks.... tablets etc you can get... eat your greens simple.
5. Make sure your food contains your required Macronutrients, I harp on about these all the time GET YOUR FATS IN.... recap on nutrients follows.
Carbohydrates - 4Kcal Per Gram. Sugars/Starches and Dietary fibre
'I want to lose a stone, I am completely off Carbs' <------------ I want to kick these people in the head
Carbs are not bad, do not reading here and go grab a doorstop sandwich, hear me out. Our body needs a small amount of carbohydrate for brain function (more on this another day) Just as long as your putting them in, in good form and small amounts, there is no need to exceed 150g Carbs per day, unless you are trying to bulk etc. Protein - 4Kcal Per GramNecessary for building, repairing and maintaining muscles, connective tissue and ligamentsProtein is the building blocks of muscle. Looking to tone up, gain some muscle... no protein.... no results .. simple. Fats - 9Kcal Per GramFATS DO NOT MAKE YOU FAT.Fats we like - Saturated, Mono and Poly UnsaturatedFats we hate - Trans FatsFats allow you to absorb nutrients, it transports theses nutrients around the body and helps you maintain immune function. So todays lesson is, make sure all your meals are meeting these standards, not only to achieve the best results but also to have you feeling and looking your best inside and out. Much Love Linda xxxx
I absolutely love this recipe, no cooking oils required; the meat will cook in the juices from the tomatoes and the chorizo. Even though chorizo is high in calories and fat this is a perfect lunch recipe you can split down over a week, therefore serving of chorizo is not so bad J
Also adding some sweet potato is optional, I choose not to as one I can’t eat it and two I try not to mix carbs and fats. But it won’t hurt if you add it in.
Linda Anne Adamson
My Goal... to make people happy with the skin they are in. To make the best of what they have got.