Category: Blood Sugar

New Years Evolution – OF YOUR MOUTH!

Re-train your mouth.

“WOAH!! Steady there boy, sit.. sit… NO, stop eating that muffin!”

Well, I guess if you’re talking you’re not eating a muffin… theoretically.

This is the deal. Years and years of abusing your tongue has led to a bit of a, let’s say problem. Take person ‘A’ who eats Kelloggs Special K with skimmed milk for breakfast, drinks one diet or full sugar drink (soda / cordial), a couple of Haribos (candy) here and there, or even a ‘be good to yourself’ biscuit.

Person ‘B’ (en el otro mano) eats a protein & fat breakfast (like mine this morning Salmon steak, avocado and some almonds with some omega 3 fish oil from sardines and mackerel), fixes their sweet tooth with cacao powder, frozen banana and coconut water smoothies, and has been conditioning their taste buds with real food.  Avoiding artificial sweeteners like a fish avoids land (and fish farms).

Cut a farmers market pink grapefruit in half and give it to A and B.  Person ‘A’ is likely to have a HORRIBLE time eating that thing… Because of how their taste buds and body perceives ‘sweet’ to be in comparison and contrast to their ‘normal’, That half a pink grapefruit is going to taste SO sour. Person B on the other hand is going to notice the bitterness though it is going to be a satisfying and nourishing eat that leave them feeling refreshed.

Person ‘A’s taste buds (and hormones) have been screwed with so much by artificial and refined sweetness that, when aligned with nature (a piece of fruit) their reference for ‘sweet’ is completely out of touch.  And this is GREAT for cereal manufacturers, soda companies because they have trained us to desire their sweetness. Oh no!

 

Perhaps 2013 is the year you realign your taste buds with what sweet actually is. Oh, and this is definitely going to help you reaching your fat burning goals, quality of thought and mood (yes this helps in all relationships too), work, longevity and pretty much everything else!

What to do to realign your taste buds and experience all of the fat loss and mood enhancing side effects? Remove artificial sweeteners and refined sugar on a set time and date (now is always a great time and date). Set yourself a goal of 2 weeks, during which write down any cravings you get and the time of day (your phone is good place to vent the cravings), let those cravings go.

Tips on how to survive this?

1) P + F is the formula.

Eat  a protein and fat breakfast (eggs, spinach and brazil nuts / Salmon & Avocado. This will help set the pace of your cravings for the day.

2) Eat more.

Add an extra meal to your day (see point one above for type of meal. (yes all of my meals are a rotation of different proteins, fats and veg/salad/fruit)

3) Replace the sweetness with a higher quality alternative.  The key is something that is nutrient dense. Aim for the most nutrients for the least sugar. Like farmers market or organic berries.

4) Hot drinks.

For hot drinks like tea or coffee (always organic) learn to appreciate the actual taste of the food.  When you pile sugar, sweetener and milk in there it’s highly likely that you are drinking primarily for stimulants.  That’s another post entirely though acknowledge that then figure out how to get the best stimulants with the most nutrients – e.g Matcha green tea, other types of green tea, other teas (see what I’m getting at here…) or organic black coffee.

5) Green juice (+ fibre)

I mean the real stuff and with the fibre. See this video for more. It will help you. It WILL help you.

6) Empty your cupboards.

Don’t buy artificially sweet foods. Don’t have them in the house (and kids especially don’t need them either).  Keep them away because the temptation can and probably will be too much!

Robb Wolf gives a great comparison for staying away from the temptation of ‘bad foods’ by not putting them in the house. He brings in the monogamy metaphor, saying most people feel like that can be monogamous, exchanging the excitement of dating for different exciting experiences.  Though, he says, perhaps this monogamy (irrelevant of sex or sexual orientation) would perhaps be a little tricky if you were drunk/in an alternate state and dropped off at the Playboy mansion (substitue Playboy mansion for dinner with ‘friend from work’, business trip etc…).  Sugar, sweeteners and refined carbs are just like this because they stimulate the same receptors in the brain as heroin or morphine! *Side note, in a money making sense – what an ‘AWESOME’ product to sell!.  Get that stuff out of the house! 

In the past more than now, I’ve fallen for this one a good few times before – the refined carbs cravings that is. A seemingly holy bar of organic 85% dark chocolate (without soy lecithin) was sitting so peacefully and perfectly in the cupboard, until I gave in like a heroin addict and ate half the bar!

I repeat: Get that stuff out of the house! 

Ps. Expect a hellish first few days, then see how much easier it gets and how much better foods begin to taste. AND how your mood gets more stable and everything is going to be more than OK…

 

7 Fat Burning & Training Tips – Tight Now!

There are 3 parts to this post: 1) The ‘if you are in a rush’ version. 2) The detailed version with plenty of… reasons… 3) And, the answers to those voices in your head.


If you are in too much of a rush to read it all:

 

1) Breakfast = Protein, good fat and veg/salad. Do it.
2) Girls, lift weights because it will help you burn fat and get lean. Do it.
3) The right juice (when you blend it with whole veg/leaves for fibre) can enhance your life. Do it.
4) Love the training you do so you stick at it.
5) Drink tea. The right tea (no milk no sugar, no soy)
6) Train & Eat at the right time for your body
7) Have massages. Regularly. Your body and mind need them.

 

The Detailed Version:

Tip 1 is Breakfast / Desayuno 

Breakfast!!!!! It is THIS important!
You might hear a little voice that says: “but, I can’t eat much in the morning… but I like granola / muesli… but I don’t have time to cook in the morning…”
(answers to all of these voices are at the bottom of this post, funnily enough in the ‘answers’ section)

Breakfast Provoked Life lesson – if you want anything badly enough you will find a way to make it happen. That goes for money, goals, feeling good and fat burning – You will make it happen if you want it badly enough.

BONUS BENEFIT (for everyone!)
When you eat a protein, good fat, veg/salad breakfast you will find that your mood stays more stable. Less and less spikes and crashes in energy, more and more rational thoughts and good feelings. It’s true it works do it. I was a MOODY teenager because I was overweight and eating TOO MUCH SUGAR (sugar from lactose from milk & dairy, from wheat, dried fruit and plenty of refined sugars). Are you moody?  Do you get mood swings and are you ‘short’ with people? Sort your breakfast out now to help you burn fat and stay stable.  Getting a decent hit of protein in your breakfast releases dopamine in your brain too.  Dopamine is the same chemical that is released when you feel love (and strangely enough take hard drugs) to make you feel good. Winner!

 

STOP READING! Right, let’s get real. Seriously, stop everything. Forget about the rest of this post, your breakfast is where you start. If your breakfast is perfect and your mood stable then AWESOME job! If not, write down, or better still DO the thing that’s going to change your breakfast. Cook some chicken breasts right now for tomorrow, buy some cans of tuna and salad. Get some organic raw Almonds. I want you to do this for me and your friends so I we don’t have to tolerate your mood swings, and because I want you to enjoy awesome energy levels and feel great!

Tip 2 is for Girls

OH NO! I’m a girl and I’m scared of getting bulky like a man!!
You wont get bulky unless you want to get bulky. Do you know how much work and effort it takes to get genuine, strong lean muscle? Even if someone is smashing growth hormone or steroids it would still take a very awesome training program with an even more awesome eating regime to add lean muscle mass.

If you want a tight bum, sleek obliques and firm bingo wings (the back of your arm) then start lifting. Get a high quality, highly motivated and exciting personal trainer (or one that works well with your personality) and learn how to squat and train properly it will enhance your life. Ditch your trainer after 10 sessions if you have the motivation to keep learning and training independently.  Like anything you want to do properly the more you learn the more there is to learn / and practice. Remember, not all trainers were created equally. Really. One will waste your time and take your money the other will transform your physical and emotional life (through feeling great!) which in turn will help you earn more money (if you want to).

 

Tip 3 is Add the fibre

JUICE can be good & it can be kind of ‘BAD’
If it’s the right juice and is part of a HIGH protein diet then it can be (kind of) part of your fat burning breakfast if you love it. Having spent 24 hours with Richie Watson, an awesome guy who healed himself of ME through raw food and juicing, and a lot of time with Jeff DePeron Hollywood personal trainer to the stars, I’ve come to realise that the high density of nutrients in a juice is like a potent and natural medicine. The KEY thing is part juicing, part blending. Juice a load of leaves and veg, stick 1/2 an apple or some pineapple in there for sweetness then blend it with a big hit of leaves and whole veg (fibre slows the release of sugar into your blood).  If you struggle with burning fat or are overweight then drinking juice (a lot of natural sugar) breakfast is the not a great idea and could hinder your fat burning potential to begin.  (If you’re going to juice or already juicing read this next part with eyes wide open!)

HOWEVER, (which is just a fancy butt), with that said, juicing is AWESOME and it can have a prominent place in your diet because of the high concentration of nutrients and vitamins that are found in juice. When I or the ‘foodies’ speak about juicing they’re talking about organic fresh veg that you juice yourself. Not the stuff available in your local supermarket in a bottle/box – it’s different.  Much of that stuff is pasturized which kills many of the nutrients, and it could have been sitting there for weeks which means eve less nutrients.

When you get a huge hit of nutrients (vitamins, minerals and antioxidants) they literally go to work on fixing your body.

For arguments sake if you didn’t see the juice in it’s form as a vegetable/fruit then avoid it. See tip 6 for more on this.

 

Tip 4 is Love

LOVE IT. If you don’t you wont (stick at it).
I’ve said it before I will say it many many times again. If you are repulsed by the idea of going to the gym and training then find something else (martial arts, dancing, sprinting, a sport, swimming) something, anything. You can enjoy and feel good about the way you get and stay healthy.

 

Tip 5 is Tea

DRINK TEA!
This is one thing that we can literally copy from the Japanese. (Not the soy thing. That’s FAR to complicated and dangerous. Find out more here)

Why drink tea?
– The stimulant effect in tea is much more balanced (because of the theanine) and gradual (both coming up and coming down). AWESOME video on the potent Matcha Tea here.
– Tea is FULL of goodness – wether it helps digestion (Pu’er), has antioxidants (high in Matcha & greens) or gives you energy.

PS. Organic coffee can work well for some people. Others (like me) it will make anxious and irritable. Find out if your coffee is screwing up your life. Take 2 weeks off Coffee / all stimulants and see how you feel.

(when you try a few weeks without coffee, ‘builders tea’ or other artificially caffeinated beverages you should expect some headaches and funny withdrawal feelings)

If you want to learn about tea, I mean REALLY learn the good stuff then get to The Tea Smith in Spitalfields Market, London and get involved with one of John’s Tea Master classes. Before I interviewed him (see first clip here) I thought I was a smart arse knowing that teas need different steeping temperatures. Turns out that I knew NOTHING before that interview. (Great job John! Thank you).

 

Tip 6 is ‘Fat-burning O’clock’

Train & Eat at ‘FAT-BURNING OCLOCK’

This is a blurry one. The key turning point for me and for my clients is when they ‘tune in’ to their body. I’m going to suggest that you need to get in tune with your body as soon as possible and find out (feel) when your body is most receptive to burning fat. If I have a photo shoot or want to lean up for whatever reason I will do high intensity interval training in the morning before breakfast, drinking just a little green tea pre-workout.

BONUS BENEFIT: When you’re in tune with your body and how it works life seems to flow much more easily.  That oh so hippy saying ‘mind body connection’ is very real and the sooner you figure out how to connect your mind and body the better your life is going to be.

Tip 7 is Massages

GET MASSAGES.


For 2 reasons:
a) Your body needs to be worked on, mental and physical stresses (walking, training, talking and of course listening) take their toll on your body. You need to have massages as often as your budget allows (or trade swop like me – train someone in exchange for a massage)

b) When was the last time you had someones hands on your body? Here comes the hippy talk – we need human connection, physical and mental. It nourishes us.  Even if it is a paid masseuse (steady…) There is this thing called ‘failure to thrive’ when a baby is not given human contact and affection in the first few weeks of it’s life. A similar thing happens to us as adults. We need connection.

A BIG thanks to Maria (awesome and deeply trained yoga instructor) who regularly puts my body back together. She’s awesome!

Tip 7b is HIIT (of course)

High Intensity Interval training (HIIT). If you’re not into it, get into it. 

HIIT is awesome for fat burning, conditioning, boosting energy levels!

Check out this video on HIIT

 

Conclusion:

All of the tips above are awesome. They work. Remember they are an a scale where some people will get better results from certain methods depending on how much training you have already done and how healthy/damaged your body is (from the inside out).

The best advice anyone can give you about coming super healthy is to always be learning and asking questions and make sure the thing you are going to try wont kill you, then experiment with it!

If you’re in London (England), Melbourne (Aus), LA or Colombia (Medellin & Bogota) there are people I will happily recommend to you for training and massages. Send me a message Rich(AT)RichEats.TV about that.

 

Answers to your internal voice breakfast excuses & questions:
(one might say your ‘limiting beliefs’)

1) Butt, I cant eat in the morning before work… Well, for 99% of people (you’re probably not the 1%) who are looking to burn fat you’re going to have to. There is this awesome concept I learned through ME (Metabolic Effect) called ‘Pre-emptive Eating’. In short you eat the RIGHT breakfast foods (organic, lean protein + nuts and veg/salad) even if you don’t want to BECAUSE you will make better food choices later, trigger the right hormones creating a healthy metabolism and help build muscle (which you want because while we are burning all of this fat we are going to have to put something back in there to fill out all that skin and bone!)

2)Butt, I don’t have time in the morning…
The answer is in your question: Do it the night before. Easy. Boil 6 eggs on Monday and eat 2 per day for 3 days. Cook 4 chicken breasts in the oven (you can do something else while they cook! oh yes!) and eat 1 per day for 4 days. Same goes for fish!

3)Butt, I like granola / muesli…
Granola & muesli (and oatmeal/porridge) all process in the body in a very similar way to sugar. They provoke similar fat storing hormones. When you eat sugar, unless it is burned off through vigorous exercise it is stored as fat (and has a (detrimental) party with your organs and mental stability. Seriously.

And! that’s aside from the very important point that Robb Wolf and Loren Cordain make, which is that oats, grains (amongst other commons foods) cause HUGE problems for our digestive system (and thus our body and mind)

 

To finish…

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST  IDEAS


3 fat burning, muscle building, mood stabalizing breakfasts for you:
1) Eggs + spinach + roasted almonds
2) Chicken (YES chicken), your favorite green salad (no cheese), cashews
3) Wild Salmon, boiled egg, almonds, green salad

 

Extra bonus is Dressings

1) Whole foods do an awesome clean mustard. Tastes great and without the preservatives and added sugar of most dressings.

2) Organic, cold pressed, unfiltered extra virgin olive oil, organic apple cider vinegar.

Why the FDA wont ban HFCS even though Fructose (without fibre) is killing us…

Watch the first 10 minutes, if you like it and want to get deeper watch it all.

For many people this is old news though it’s very very relevant!

In short: Fructose (when separated from fibre i.e in fruit) is one of if not the biggest contributor to the obesity epidemic. Avoid High Fructse Corn Syrup, Sucrose (which is glucose and fructose).

Enjoy!

Rich Eats Advent Calendar: Day 17

Yes, I’m reiterating a point here. A valuable one…

“Sugar in all its forms may be the single most important dietary cause of obesity and heart disease in the American diet today.” (David S. Ludwig, M.D., Ph.D. Children’s Hospital Boston, December 2011)

This video reiterates a point about fat and sugar, and the importance of training your body, and knowing what the food is you’re putting in. And, be aware that many if not most tablets that claim weight loss will almost certainly not be your solution to fat loss.

Everyone is on a diet. A diet is by definition the food and beverages you’re consuming. Choose your diet to fuel your life and your emotions as you wish them to be.

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Rich Eats: Advent Calendar Day 14

Does it say Fat Free, 99% Fat Free or reduced fat?

You should probably avoid it because it’s probably full of sugar, which will turn into fat in your body if you don’t burn it off, or it might be full of artificial sweeteners which in my opinion and in the opinion of many others is even worse for you.

“Sugar in all its forms may be the single most important dietary cause of obesity and heart disease in the American diet today.” (David S. Ludwig, M.D., Ph.D. Children’s Hospital Boston, December 2011)

Of course there are always ‘well it depends’. For example, it depends if you have been training that day, or if you’re about to train, if you are diabetic, and the other foods you’re combining fat or sugar with… Check out the link for ‘Metabolic Effect’ at the bottom of this post, they’re awesome when it comes to info on the science of food.

We do know that fat got an unfair bad rep in the 90’s. We need fat. Good fats. Of course we need sugar too, though excess refined, added sugar is most likely the issue for most of the fattening western world. Of course if you’re diabetic you should consult your doctor and a nutritionist before making any changes to your diet.

Ingredients that are similar to sugar that I avoid:
High fructose corn syrup
Corn syrup
Glucose syrup

http://www.RichEats.TV

http://www.metaboliceffect.com/

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Rich Eats: Advent Calendar Day 10

Cinnamon! Congratulations Nick and Sylvia!
(watch the video and you will understand why I’m writing that…)

I first learned this little trick from Tim Ferriss. Use ground cinnamon to lessen the impact of sugar on your blood sugar levels. The slower the sugar is released, the less likely that sugar is going to be turned into stored fat. Simple.

But what’s actually happening? Well, cinnamon slows the rate at which the stomach empties after meals, reducing the spike in blood sugar after eating. This great info for vanity, stable energy levels and diabetics!

(Tim’s book the 4 hour body is awesome, and if you’re into the fine details then I highly recommend it!)

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