I hope you enjoyed the holidays as much as I did and that the year ahead will be good to you too. Needless to say some of us may be sitting with the evidence on our hips that we enjoyed ourselves a little too much over the festive season, especially if we did not heed the pre-holiday-season advice I so righteously gave in my December newsletter....hehe..... Know someone like that?
Fortunately we can fix this without to much ado. You will have heard all the buzz about the Paleo or low-carb/high fat diet that has topped the popularity charts lately and what I want to tell you is that for weightloss it really does work! So why not give a Paleo/Primal type diet just a 2 week trial period? When you see and feel the results I believe you may just want to continue emulating our hunter-gatherer forebears.
What to do (no you don’t have to run off spearing bambis in our local game parks!) First and foremost, eliminate all forms of sugar and starch from your diet (so NO grains, rice, pasta, bread, cookies, potatoes, sugar, honey, artificial sweeteners, desserts and alcohol). The aim here is to get your body used to the idea of using fat rather than sugar as its primary source of fuel. This means you can almost drown yourself in an abundance of good fats. Good fats being coconut oil (for cooking), olive oil for salad dressing, avocado, olives, lard and butter (from grass-fed animals only), coconut milk/cream, nuts and seeds.
Eliminate all bad fats such as margarine and any commercial brands of cooking oil immediately, if not yesterday, and forever more! Only if we avoid all processed foods and stick to the fats mentioned above as good fats can we be sure we're not consuming any of the ubiquitous trans, hydrogenated or partially hydrogenated fats. Consumption of these “Franken” fats results in metabolic chaos and the consequences range from neurological problems to cancer. Believe it!
Eat plenty, and I mean plenty, of fibrous vegetables, cooked or raw, but preferably concentrate on those that grow above ground. Potatoes are out, but also limit carrots and beetroot just for these initial 2 weeks if you really want to lose those extra kilos.
Limit fruit to a few small servings a day of mainly berries and deciduous fruits such as apples, because fructose in fruit messes around with your blood sugar levels – and absolutely NO, and I mean NO, fruit juices, sodas or sports drinks. Use only purified water (about 6 glasses a day to flush out toxins) and herbal teas to hydrate.
And now comes the best part. You may, and in fact must, eat moderate animal protein with each meal. The recommendation is 0.8g of your ideal body weight, spread through the day. So…. if your ideal weight is 70kg then you need to limit your complete protein (read as protein from animal sources) intake to 0.8 x 70 = 56g per day. Sounds very little but it’s not. Check this out as an example: Protein in: 1 medium egg = 6g 90g feta cheese or ½ can solid tuna = 13g 100g beef/chicken = 25g ¼ C nuts (not peanuts) = 5g
So you can have: For breakfast: 2 eggs, fried in coconut oil, and fill your plate with fried tomato, onion and mushroom or whatever else you may fancy in the vegetable line apart from potatoes. (Breakfasts will never look the same again – you could even have a lamb chop for breakfast!) For lunch: A cheese or tuna salad, add nuts and plenty of raw veggies and herbs, some avocado, olives with a really generous dose of extra virgin olive oil. Sprinkle with herbal or Himalayan salt, black pepper and lemon juice. Delish. For Supper: 100g steak, gem squash with lots of butter, steamed broccoli tossed in olive oil, lemon juice and black pepper or creamed spinach or whatever veggies you fancy (but go easy on legumes such as peas and beans). Or what about a delicious chicken and veg stirfry for supper?
Sticking to the weights given above you are within the 56g limit of total protein and if you say you’re feeling deprived then you haven’t added enough veggies and if you say you get hungry before the next meal then you haven’t added enough good fats.
The touchy subject of alcohol: Ideally it should be avoided entirely in these 2 weeks however if you’re going to sulk and simply not do the diet because of this, then I’d rather you just try to limit to 1 glass of wine or alcoholic drink every second night. Remember alcohol is high in sugar and since your body finds it much easier to burn sugar than fat it will use the sugar first and store the fat. We are trying to train our bodies to become fat burners instead of sugar-burners and this can only be achieved in the complete absence of sugar.
A good analogy to keep in mind: Using carbohydrates for energy is like keeping a fire going with twigs, paper and gasoline. You have to keep feeding that fire with more. Using dietary fats for energy, in the absence of carbohydrates, is like placing a huge log on that fire that burns at an even rate and keeps going for longer.
Is the Paleo diet safe? If you stick to good fats only, yes it is, and in fact will provide total health and longevity. You ought to find your blood lipids improve, you achieve better blood sugar balance and if you need to lose weight you will. But if you’re going to keep eating the bad fats mentioned above, expect problems.
Supplements that will be helpful: L-Carnitine is an amino acid necessary for transporting fatty acids into our cells where they can be burned for energy. Supplementing will reduce the time it takes to convert from being a sugar-burner to a fat-burner, thus helping your body to more efficiently use fat as its main source of fuel.
Omega-3 fish oil or Krill Oilis helpful in calming carbohydrate cravings and can greatly enhance insulin sensitivity, thus balancing blood sugar levels. And hey, more good fats to burn for energy! Also remember our Krill Oil supplement has CLA (Conjugated Linoleic Acid) which can reduce abdominal fat and increase lean muscle.
Finally, stand on your head, but I’m afraid supplementing our diets with a good multivitamin and mineral is non-negotiable these days for everyone, so consider green powdered forms such as Green Vibrance or Barley Life or if you would prefer to just swallow a capsule, then Xymogen’s ActiveNutrients.
Right, so now it’s up to you, and if you decide to go for this Paleolithic/Primal type of diet I would love to have feedback from you. Should you have any concerns along the way or need advice please feel free to contact me.
A new Omega-3 Kid on the Block
I brought this one in for those of you who would like to use the triglyceride form of omega-3 fish oil but find it unaffordable. The only difference between it and the yellow label See Yourself Well product that you know is just 100mg less EPA (300mg instead of 400mg) but the same DHA content (200mg) hence still the same brain and neurological benefits and still way more EPA than most brands on the market but at a far more affordable price. It has also been awarded the International Fish Oil Standards 5 Star rating so you can continue to expect the same standards of purity and excellence that we have come to expect from Nutratec Life Sciences. I wouldn't settle for less.
Just ask for the Green Label when ordering. I am launching this green baby at R398 for 150 softgels. See attached price list.
You can compare all the Omega-3 supplements that I import from Canada here.
Quit smoking - A Clever Thing to Do
Over the festive season it was very gratifying working with smokers who wanted to make giving up smoking their New Year's resolution...again... but this time for the last time in their lives. Many of them were successful and so grateful to the Vice-Breaker product for making it an easy ride.
I truly can’t think of a more clever thing to do than to stop something that is no good for your health. Can you? Please if you know of anyone struggling with this addiction do point them in the direction of www.quitsmokingnaturally.co.za.
A Skipping Heart
If you ever experience an irregular heartbeat episode that isn’t due to exercise, anxiety, excitement, fever or excessive alcohol or coffee consumption, before you panic consider simple dehydration. How much water have you drunk in the past 8 hours if any? Or perhaps you have missed a few meals?
Dehydration can cause electrolyte imbalances in your blood such as high levels of sodium or depleted potassium. Low or high levels of electrolytes can affect the electrical impulses of the heart which may trigger an arrhythmia. The body has wonderful ways of telling us all is not well – your heart did not simply decide it’s going to do its own thing. Before rushing off for prescription meds when your heart skips a beat, consider that dehydration may be the cause. But obviously if you’re sure it is none of the above-mentioned possible causes then it would be advisable to see a doctor pronto.
Why we need to eat organ meats
Did you know that every nutrient in red meat except for vitamin C surpasses those in apples and carrots? And furthermore organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats AND surpass vitamin C content in apples and carrots. Yip, the content of calcium, phosphorus, magnesium, iron, zinc, potassium, B vitamins and folic acid in organ meats such as beef liver is way, way above that found in apples and carrots. (Of course apples and carrots do have phytonutrients not found in meat so must be included in our diets). Furthermore liver is really the only source of vitamin A in its true state available to us, apart from cod liver oil.
Maybe you have avoided liver because you heard it is a storage organ for toxins in the body. This is another one of those crazy myths. The liver does not store toxins, such as drugs, chemical agents and poisons, it neutralises them. It is however a storage organ for many important nutrients such as vitamin A, D, E, K, B12 and folic acid, and minerals such as copper and iron which assist the body to get rid of toxins.
Organ meats are also highly recommended in a Paleo type diet. So do eat that liver but be sure it is from animals that have been raised on pastures because meat and organs from grass-fed animals are much higher in nutrients, especially omega-3 fatty acids, than that of feedlot animals and will be free of hormones, antibiotics and the junk that comes with commercial feed.
Reservations about Resveratrol
You would have heard about this anti-aging miracle nutrient, which could potentially be a cure for cancer, heart disease and age-related brain disorders among a host of other things. However beware. Trans-resveratrol, as found in grape skins, is the only active form of resveratrol. It is found in minute amounts in red wine with the result that the media promotes red wine as the ultimate fountain of youth in a bottle. What they forgot to tell us is that to match the benefits found in studies on mice, the average human would have to drink up to a thousand glasses of red wine daily. Hey Happy Hour just wouldn't cut it! Also be aware that as a supplement the “real deal” trans-resveratrol is rather pricy so if you’re taking an inexpensive resveratrol supplement it is more than likely the cis-resveratrol form which is largely inactive.
Ok, ok so maybe I am a little biased against vaccinations and you have every right to disagree with me. All I ask is that you have an opinion on this subject and that it is an informed one. To make it easier for you I’d love to include links to some convincing pro-vaccination clips, however I can’t find any! I need help with this so if you should find any providing good arguments in favour of vaccinations please let me have them and I promise to include them in a future newsletter.
That's it from me for this month. I'm sure wherever you are in South Africa you are experiencing similar heatwaves to what we are in the Eastern Cape. So stay cool and try not to overdo things.
As always I look forward to hearing from you.
Nutritional Therapist (BSc (Hons) HDE, Dip Clin Nutr) The Orchards Nutrition Centre - Somerset East Tel: 042 243 0339 Cell: 084 531 0786 Email: firstname.lastname@example.org
The information in this newsletter is for educational purposes only and not to be construed as medical advice. It is not meant to diagnose, prescribe, or in any way replace qualified medical supervision. For any medical conditions, consult with your healthcare provider before using any products. Abundant health to you all.