A 3 Step Process to Healthy Eating
Is healthy eating difficult? Sure it is, there are so many factors that contribute to eating healthy. Our moods, energy levels, current cravings, hormones, the amount of sleep the previous night.
Take this scenario; you have your weekly shop planned, however, you had a terrible night's sleep, you have woken up in not the greatest of moods, you have barely exercised all week and work has been crazy.
How different do you think your food shop would be compared to a version of yourself after a great night's sleep, plenty of exercise, and a productive week at work.
I certainly cant influence most of the above factors but I can help you put in a system that will help you when it comes to decision making around food.
I hope that by you practising this process and implementing this system regardless of external factors you'll stay on track with eating healthy and promoting good internal health.
Incredibly lockdown was announced 35 days ago, which means we are all eating still eating 3 meals per day at home and have constant access to the foods and drinks we are buying and have in our environment.
Which makes our food shops more important than ever.
My 3-step process starts with a few basic questions I ask myself.
How many ingredients does this food contain? How many coloured fruits and vegetables make up my basket? Will eating this make me feel good about myself after?
I know my weaknesses, if I buy a pack of biscuits or chocolate if it’s in my environment aka my fridge or cupboard it’ll be eaten and very quickly and then, without doubt, they’ll be a feeling of guilt simply because I’m expending less energy in lockdown.
You don’t need 100% perfection but having a process or a few questions to ask yourself can help keep you on track to healthy eating and promoting good internal health.
If you can get to 80% of what you’re buying to include single ingredient whole foods, fruits and vegetables and then rather than buying say a packet of biscuits you could buy a single chocolate bar this way you can satisfy the craving without the guilt of looking at an empty bag of chocolates.
What do I mean by a single ingredient? A potato is a potato. An apple is just an apple. An organic free-range chicken should be just that, a chicken.
Much of our food now especially processed foods can contain high levels of synthetic chemicals, sugars, sweeteners, and stabilisers none of which your gut will thank you for.
Another really good habit to pick up is to check the ingredient list on the foods you buy and see what makes up the food you buy. The ingredients list of foods are listed in order of prominence with the ingredients used in the greatest amount first
Next, some valuable questions to ask when assessing how healthy your diet is.
Do my meals have an abundance of fruits and vegetables? How much of my diet includes single-ingredient foods? How much water am I drinking?
Implement the above and you’re giving yourself the best opportunity to consume foods that are high in antioxidants, anti-inflammatories and good sources of protein, fats, and carbohydrates. And guess what, you'll feel great.
Give it a go next time you’re writing your shopping list or preparing your next meal.
Recap:
3 Step Food Shop Process
How many ingredients does this food contain? How many coloured fruits and vegetables make up my basket? Will eating this make me feel good about myself after?
3 Step Meal Process
Do my meals have an abundance of fruits and vegetables? How much of my diet includes single-ingredient foods? How much water am I drinking?
Thanks
Luke
Ingredient List Of Meal Pictured: Lettuce, Radish, Pepper, 50g White Rice, Cucumber, Falafel, Celery, Red Cabbage, Carrot, Coleslaw (yoghurt, red cabbage, onion, carrot, white wine vinegar, salt, pepper)
Ingredients purchased and delivered by from Stroud Green Market. Check out what your local food market is doing during Covid-19.
Quick Mobility Floor Routine. Take A Break.
A great mobility floor routine | warm-up you can add to your day to give the body some freedom and space.
Taking a few minutes out of your working day can have such a positive accumulative effect on your body especially now many of you are working from home. You get what you repeat. If you feel stiff and tight and don't do anything about it you'll stay feeling like that.
A few minutes each day can help keep your joints lubricated and healthy, but also revitalise the body and give you a knew lease of energy.
Simply put we aren't structured nor have we evolved to be sat down hunched over a desk all day staring into a screen. I appreciate most of us need to work so the very least you can do is to take a few minutes out to move and stretch.
I challenge you to give yourself a few minutes and practise this mobility floor routine.
There is almost no excuse and in times of uncertainly creating good habits will go a long way to making you feel good.
When you feel a little stressed, restless or have been staring at the screen too long kick off the slippers and stretch.
If you struggle with ideas or would like specific help please get in touch because I would love to help.
Coronavirus: Staying Healthy During A Pandemic
Staying healthy during a pandemic. First things first, most of us appear to be grappling with the fact that amid a pandemic some individuals seem to be completely losing their minds like its Black Friday in Argos. What happened to keep calm and be kind.
The impact of scaremongering and the knock-on effect of panic buying are a little concerning but for those not completely losing their sh** thank you.
Coronavirus certainly isn't to be taken lightly. It's serious and so is our health. But it’s the same news over and over again. Death tolls, symptoms and isolation. From what I am reading and hearing in the news there seems to be a clear lack of conversation around the basics of what it means to be healthy and I am still to see a healthcare professional educating the public on a variety of topics that should include how to strengthen your immune system and nutrients that can promote health internally.
Washing our hands and social distancing is clearly a good idea and no diet will prevent you from catching Coronavirus but having a robust immune system is going to go a long way to aiding and speeding up the recovery should you become infected with Covid-19 or with any other type of virus or flu for that matter.
So how do we go about staying healthy during a pandemic?
If your body is a house, then the foundation of your house is the health of your gut and immune system. It's your immune system that defends your body against harmful things, like bacteria and viruses, protecting you from infections and diseases. Unfortunately, there is no magic pill but there are a few things we can certainly do as part of a healthy lifestyle that can affect how well it functions.
Okay, now the important stuff on how to promote a healthy gut and a strong immune system and what you can do to limit disrupting immune pathways and impairing your body's ability to fight bacterial and viral infections.
Foods rich in Vitamin C and Zinc go a long way to protecting the body against colds and flu and directly support the functioning of your immune system.
Kiwi, broccoli, kale, and cauliflower along with oranges are great sources of Vitamin C. Good quality organic meat, seeds, nuts, and eggs are all high in Zinc.
If you aren't doing so already it would be a wise decision to invest in a Vitamin D supplement again to bolster the immune system.
When it comes to fruit and vegetables a good tip is variety and colour so have as much on your plates as possible. Opt for frozen fruit and vegetables over tinned or canned if possible. Do you best to eat single ingredient foods, get creative with herbs and spices all of which will be high in antioxidants and anti-inflammatories. And stay hydrated.
Prioritise your sleep. Inadequate sleep can lead to many aspects of your immune system not firing on all cylinders, along with increasing the risk or respiratory infection. Aim for no less than 7 hours and aid the quality: dim lights in the evening, stay off phones and tablets an hour before you plan on going to bed and invest in some blackout curtains.
Stay active and train if you can but don't go crazy. Now isn't the time for maximal effort type training. Light jogging, yoga, and bodyweight exercises are great options for now and do your best to stay active and keep your steps up. The importance of staying fit and active and how this correlates to protecting the body against disease shouldn't be underestimated.
And try not to stress! The last thing you need is elevated stress hormones. If you don't meditate then the Calm app is a great way to learn and recommended. Learning how to meditate will help with your sleep, stress, and confidence. You can try for free for 7 days. Give it a go you won't regret it.
Stay up to date here https://www.gov.uk/coronavirus. And please respect the guidelines from the government.
If you are unsure regarding supplementation please consult a healthcare practitioner before doing so.
Take Care. Stay Fit, Strong & Healthy.
Combat Sitting with the Squat | Stretch.
It’s probably fair to say that most of us know that sitting down on our bums all day isn’t great for our body’s however we all need to earn a living and it just so happens that this living requires us to be sat at a desk for large parts of the day. For most of us anyway.
So, what can we do to combat the negative effects sitting down all day has on our bodies? Well, the answer is lots. And before I show you a super-effective movement lets quickly why sitting sucks.
So why is sitting down so bad? Let’s assess our body’s when we are sat down and if you aren’t sitting now have a look around and assess others who might be sitting. Limp right? Shoulders rounded? Spines flexed? Almost weightless and slumped. Seats, sofas and chairs made for comfort a deceptive comfort because I know that living with tightness and back pain isn’t comfortable.
Our muscles completely switch off, muscles around our hips the muscles supporting our trunk our spine collapsing our shoulders almost in front of our ears. We just aren’t built to spend hours in a 90-degree position with our muscles shutting off leading to severe tightness and chronic weakness.
Your ability to move, walk and run can become inhibited. Hip mobility and function become severely impaired which will affect balance and stability and the health of your spine Your abdominals that play a crucial role in keeping you upright become weak and shut off. Enough already…the list is honestly endless, and you should by not get the point.
So, what is the Squat Stretch and why should you be doing it?
Humans for thousands of years have been able to squat and crouch down without an issue. The ability to be able to squat low in my opinion is a good indicator of not just your flexibility, mobility but also your health. I cannot stress enough the importance of being able to squat down low with your feet flat. If it feels restricted, uncomfortable and you can’t get low start practicing.
Tip #1 – Squat and hold in the lowest position you can get into. Hold for as long as you can. Start with maybe 30 seconds holds and then on 1-minute holds. Repeat 3 to 4 times each day.
Tip #2 – Hang and hold. Fully straighten your legs and hang similar to of you are trying to touch your toes. Keeps your legs locked out, take deep purposeful breaths in through your nose and out through your mouth. Hold for 1 minute and repeat 3 to 4 times.
Tip #3 – Try the Squat Stretch. Don’t worry so much about the range and where you can and can’t get to. You might not be able to fully straighten your legs and you might not be able to squat down. Work your range and I assure you it’ll improve if your practice daily.
Give your body space and freedom it deserves and if you have any questions please do get in touch.
Stretch. It feels good. Your body will thank you.
Find Your Feet. The Power of Movement
Spring is here. It's time to embrace the light and the longer days.
The aim of what you're about to read is simply for you to realise how incredibly beneficial walking or moving is for your health. Do not underestimate its value.
It is embedded in our genes and ingrained deep within our biology. We've been on this planet 10's of thousands of years but within the last 50 to 100 years we have decided to completely neglect everything our bodies are designed to do. Let's all get motivated and empowered to get out and move more. Remove your phone from under your face, get away from the desk top, immerse yourself in some music or a podcast, even ask a friend or colleague to join you.
Harvard Medical School published some powerful findings. Here are just a few:
It counteracts the effects of weight promoting genes. Harvard researchers investigated 32 obesity promoting genes in over 12,000 people to establish how much these genes actually contribute to overall body weight. They discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
It can ease joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
Incredible.
But the benefits don't stop there. Research has shown that briskly walking after a meal lowerspostprandial blood pressure and triglyceride levels. Your blood pressure is a useful marker for overall health, so if your blood pressure is a little on the high side then moving more each day is an important health hack to get started with.
The additional daylight and sun exposure will increase Vitamin D synthesis which can improve your mood and energy. I have written an entire blog on the benefits of Vitamin D.Try getting out of the habit of eating lunch at your desk. Accomplishing a 20 minute walk over your lunch period isn't asking a lot regardless of how busy you are. Spend more time on yourself and your health. Imagine how much more you would have moved over the week, month and year. Start with 20 minutes and slowly increase over the weeks until it has formed as more of a habit.
Ultimately it's about creating a healthier environment for the body and taking every opportunity, no matter how small to be as healthy as we can be.
Thank you for reading.
Luke
Health Hack! Magnesium Rich Foods
It makes sense to fuel our bodies with the best possible food we can. Or at least try to more often than not.
I have mentioned magnesium and important a number of times whether it be through supplementation or food.
Magnesium is involved in over 300 chemical reactions within the body and if you exercise frequently levels can soon become depleted. It helps to maintain normal nerve and muscle function, promotes a healthy immune system, can regulate blood pressure and keep our bones strong.
If you needed anymore of a reason to up your magnesium levels check this study out!
There was a double blind placebo controlled study published in the journal of research and medical sciences. All participants had chronic sleep issues.
Now for the results.
The group taking the magnesium supplement had dramatically improved sleep onset meaning they fell asleep quicker. Overall sleep time and efficiency improved meaning sleep cycles were more efficient.
Furthermore there were improvements in melatonin and reduced serum cortisol all from improved levels of magnesium. And trust me when I say these are both crucial for creating a great sleep environment.
How to up your Magnesium game.
Anything green will help along with fish, nuts, seeds and various fruits. Keep focussing on whole foods, vegetables and fruits. It doesn't need to be perfect it just needs to be the best you can make it.
Thanks for reading
Luke
Exercise Education: How To Plank?
The moment you realise that 5 minute plank you hold is actually ineffective.
The plank is a great exercise for building strength throughout the entire body but hanging out in your lower back or your lumbar is completely counterintuitive.
Okay so next time you set up imagine pulling your hip up towards your ribcage or tucking into a posteria pelvic tilt. It'll essentially be the complete opposite of having your ass in the air with an arch in your lower back.
If you want to go TURBO PLANK imagine trying to slide your elbows down and dragging your feet up and closing that space below you. Your body shouldn't actually move a great deal other than your facial expressions when you feel everything switch on.
Let me know how you get on
Mastering Your Mindset Volume 4: Why We Sleep
Wow!! What a book. I am super confident this book will have a positively profound impact on your life. That I guarantee. An incredible read and truly eye opening.
I love sleep. I respect everything it gives me. I purchased this book purely based on how much I value my sleep and have personally experienced what a period of poor sleep can do to the body and mind. It can be completely debilitating.
Your sleep will effect all walks of your life from your mood, training, cognitive function, hormones and concentration. Have one poor nights sleep and I am sure you'll agree you know about it then next day.
When you actually take a moment to think about it why do we sleep? It has taken more than 3 million years to develop this 8-hour sleep necessity and within 100 years we have decided to swipe off 20% off that leaving so many of us living in this sub optimal state believing 4 to 6 hours of sleep is adequate to live on. If you fall into this category then its not. You're doing yourself a massive injustice.
Sleep is the foundation of life.
From a health and fitness standpoint sleep is the greatest legal performance enhancing drug we in the modern age have access to and are neglecting. Fellas take note if you sleep 5 to 6 hours per night you will have a level of testosterone 10 years a man your senior. A lack of sleep will age you by a decade. That will have a massive impact on not only your sex drive but also your ability to build and retain muscle.
For those who have a fat loss goal sleep is essential. Take a moment to think about it but do you gravitate towards refined sugary food when you're under slept and/or over worked. Ghrelin a hormone that instructs you when to eat gets ramped up. People sleeping 5 – 6 hours per night will on average eat 200 to 300 extra calories each day because of an under slept state. Add that up its about 70,000 extra calories a year which is about 10-15 pounds of obese mass each year.
We live in a massively dark deprived society. Its almost as light at night as it is during the day. There is artificial light everywhere. That lamppost beaming through the blinds, iPads, iPhones and laptops. The list is endless all of which contribute to poor sleep and suppress Melatonin the hormone of darkness which instructs your body when its dark and when its time to go to sleep.
1 hour of iPad reading vs 1 hour of book reading in a dim light that one hour of iPad reading delayed this release of this hormone by 3 hours. Its 50% less in terms of its peak and furthermore you don’t get the same amount of REM sleep which leaves you struggling to wake up and feeling less refreshed or restored by your sleep.How guilty are we all of laying in bed looking at our phones or watching Netflix?
So how do you go about improving your quality of sleep?
- Regularity - going to bed at a similar time each night consistently / wake up at the same time.
- Light - last hour before bed try to stay away from screen and also start to dim the lighting throughout your house or where you live
- Keep it cool – your brain needs to drop around 2 degrees Fahrenheit to initiate sleep which is why it’s always easier to fall asleep in a room that’s too cold rather than too warm.
Fat Loss Food For Real People Volume 5: Fat – Loss Pill?
Holy Sh**! A Weight Loss Pill hailed as the holy grail in the fight against obesity .
What a tag to have. The NHS is buckling in front of us and this pill is going to save it from its knees.
Hallelujah.
You would assume that given such a name to live up to the results are outstanding. Ready yourself.
Those who took the drug lost an average of nine pounds / 4kg in just over 3 years 🤦♂️
Hold on 4kg in over 3 years. What the f***. If you’re considered obese it’s not hard for you to lose 4kg. You could literally go for a 10 minute walk and you’ll lose weight. 4kg in over 3 years is criminal.
The only winner here the company manufacturing this drug who’ll no doubt make millions 💰
What is interesting is the link between obesity and depression. I have always been a huge advocate of exercise being the single most effective anti depressant you will ever have access to. There is no pill as effective.
As per the article ‘Suicidal thoughts or behaviour were reported in 21 people taking Lorcasin compared to 11 people given placebo, however those taking the weight - loss drug had a history of depression’.
Is it really surprising they all have a history of depression? They’re all obese. Imagine how shit that must feel. And then on top of that they told take this pill twice a day and you’ll lose 4kg in the next 3 years. It’ll likely be too little too late but that’s all we have. No support network. No actual advice. Problem = Pill.
And I’m not even going to look at the negative effects taking pills has on the gut. And what can poor gut health be linked to....depression.
Unless there is a massive shift towards the practise of a more functional approach and changes in lifestyle then the future is sadly very fat.