Category: food

The ‘hippies’ are right! DEC12

Get over it AND get IN to it! Veg works… click like and tweet!

PS. Obesity rates amongst kids decline’s in the USA. Something is working! Keep going! Yes!

Day 4 Nutrient Dense Dessert

Cacao Beans, Goji Berries, Almond Butter and dates… This is a nutrient dense dessert or snack! It tastes phenomenal (all together) and can be fun if you get your guests to eat it blindfolded and with their hands!

It’s all about Seaweed (Tip 2, December 2nd)

Its all about Seaweed and it’s awesome properties!

Seaweed is something that makes so much sense for so many reasons. High in Calcium, high in protein (per gram), all of the good minerals you’d find in sea salt (without the sodium). It’s also high in Iodine which is critical for the function of your thyroid gland…

(This is Jeff DePeron’s website we are in the middle of writing a book together. It’s more about inspiration, self-deprecating humor, effective tips and lifestyle enhancements rather than a ‘eat this for 5 days and you will be 15 times as fast’. We do love those kind of books too…)

Seaweed = winner!

“Pay the farmer or pay the hospital”

Pay the farmer or pay the hospital… 11 year old kid hits the nail on the head!

Cheat days for metabolism boost – Really?

Let me start with a massive Tim Ferriss is awesome! Reading his book the 4 hour work week was where it started and that has shaped much of the most recent 3 years of my life – cheers Tim!

His book the 4 hour body, like many books has it’s flaws though for me the key thing he did is he shook up the fitness industry, it seemed that was one of Malcolm Gladwell’s Tipping points. No Ferriss wasn’t the first with this info, but he did do it at the right time and he did market it very well.

Though, his famous cheat days are becoming a little more infamous. I’m still into them when they’re done the right way.

What’s a cheat day?

A day off from your normally impeccable eating regime where you eat higher sugar foods. some take this to the excess and say you overfeed yourself with anything an everything (I’m not into that).

When to do it?

According to Ferriss in his book the Four Hour Body once per week though my body gets a cravings once every 10 to 14 days so I listen to my body. I’d say go with 1 per week as a maximum and listen to your body.

Why do it?

1) To give yourself a day off and a ‘reward’ from the strict eating regime you have ben following
2) To spike your metabolism. Ferris Says that our metabolism slows down when we eat clean food all of the time and by strategically eating high sugar foods on one day per week we trigger our metabolism into working harder for the days that follow because our metabolism takes a day or so to catch up. We trick it by having one day of indulgence, spiking our metabolism then drop our food back to our strict regime and thus burning food like an oven furnace!

One reason Ferriss recommends going wild with your cheating is because you’re likely to ‘overdose’ and not want to cheat for a long time after. This can be the case or it can trigger huge sugar cravings!

How to cheat properly

There are mixed views on this though in my opinion there is only one answer to cheating properly and that is cheating clean. Why, when you’ve been eating grass fed organic beef, farmers market veggies and fruit (of course that’s how you’re eating right?) would you then one day poison yourself with trans fats, Frankinstein sugars, wheat and a whole loads of horrendous ‘foods’?

This is how I advise you to cheat clean:

1) Organic chocolate (no soy lecithin). Some Green and Black and some montezumas chocolate in the UK doesn’t have soy lecithin (read this to find out why you avoid soy). In the states there is a whole foods own brand 85% without soy lecithin too. Always read the label. Cakes from almond or coconut Flour, yoghurts from coconut milk. I really love Whole foods for making these foods so readily available! Though do understand that not all food in the sacred Whole Foods is so innocent. Always read the label!

2) As Ferriss & Poliquin say, get a high protein, high veg/salad nourishing breakfast in. I recommend Salmon stakes with spinach or broccoli or chicken breasts and other veggies. Then start indulging.

3) Keep it steady – you don’t have to eat utter crap all day, choose 1 meal or 1 set period of time where you eat clean junk for that time period then stop.

4) Know that you are going to have cravings the next day. Sugar is one of the most addictive things on this planet so be mentally prepared for them and have the right foods at hand the next day. Start the next day with a VERY fulfilling breakfast!

Other sources of info on cheating:

In his post Jonny Bowden (2011) relates cheat days to alcoholics just getting drunk once per week. I like this point he makes because like I said above – sugar is very addictive! Though Jonny, who’s material I normally really like also quotes a study on 18 people (I find this a little weak) that showed it’s subjects cheating for 14 days (not what Ferriss or anyone else is referring to when they say cheat days) who gained loads of fat during the next 2.5 years. Bit of a Weak one there Jonny – you’re better than that! And, Charles Poliquin (2009) also has some great rules around ‘cheating’.

For more on Soy I’ve written this fairly extensive and comprehensive rant on ‘Why Soy is Killing your bird’ and messing with your sperm.

References:

Jonny Bowden (2011) ‘Why I don’t believe in Cheat day’ http://jonnybowdenblog.com/why-i-dont-believe-in-cheat-day/

Charles Poliquin (2009) ‘Cheat Meal Rules that Increase MEtabolism’ http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/120/Cheat_Meal_Rules_that_Increase_Metabolism__Help_Yo.aspx

Burn Fat

Burn Fat

The list of ways to burn fat is endless and bloggers like me are verbose and self indulge in unnecessary nonsense so I thought I’d blast out a few very simple pointers for you (before I get into the verbose and more detailed version that is). Ready?

1) Do high intensity interval training. (HIIT, Tabata & more) Large movements like burpees (awesome!) and squats will be more effective.

2) Reduce or eliminate refined sugar from your diet. Sugar converts into stored fat very easily.

3) Do weight training (girls, get over it, it’s highly unlikely that you will become a giant man-women with the kind of training you’re going to do.)

4) Do something you love with people you love doing it with. Then it will last. (hmmm that’s a pretty good message for life as well as fat burning…)

5) Eat more good fat (almonds, avocados, extra V olive oil – research more for yourself). Good fat is excellent, refined sugar (& artificial sweeteners) are the devil*.

6) Repeat ‘1’ above 3 to 7 times per week, apply 2 above 6 days per week, repeat 3 above 2 to 7 times per week.

* I don’t actually believe that sugar is the devil. Just that it is one of the leading causes of obesity in the western world. Side note: Just because you live in the east doesn’t mean that refined sugar wont make you obese – it will if you consumer enough of it.

Ask yourself, what does burning fat mean?

To me it means this: There are areas on your body that are particularly good at storing fat. You might want to have less fat in these areas and want a more toned and (though you may not know it yet) more muscular body.

(Girls relax, to actually burn fat and gain muscle to the point where you are ‘too’ muscular is highly unlikely. To keep track of this tack before, during and after photos. That is just an excuse your beautifully intricate mind is using to stop you from doing more training and eating correctly.)

More tips…

1) I repeat: do High Intensity Interval training like Tabata, Bootcamps, Crossfit. (make sure your form is right, ask your trainer to watch you carefully before going ‘all out’. see your doctor before doing this type of training)

2) Training in the morning before you eat anything (do drink some water before you train) will get your metabolism revved up for the day turning you into a fat burning machine.

3) Eating a high protein diet with lots of good fats (from the likes of avocado and almonds), and carbohydrates & fibre from Veg and fruit will help you burn fat and have more stable energy. (side note: our bodies react differently to different levels of protein, carbs and fat so listen to your body, find your tipping point where fat loss, meets stable energy and feeling awesome! You will know when you’ve found it.)

4) If you’re going to run, (unless you feel a strange urge to compete in a running race) only do it for up to 15 minutes at a time. In my experience hill sprints and sprinting on flat ground for around 20 seconds at a time then walking for 10 seconds or so is the most effective way at keeping lean muscle while burning fat and avoiding the ‘skinny’ look.

This all sounds lovely though if you hate training then you’re not going to stick at it. Yeah, maybe 6 weeks down the line you will be in awesome shape and eating the right foods though to make it last you have to enjoy the training you’re doing, so find the right trainers, the right exercise that works for you wether it’s home training videos, martial arts, bootcamps or Crossfit.

Side note: With the right trainers and education you can transform your life in as little as 6 weeks. I’ve trained with people that have done it and I’ve seen it many times.

Other info on fat burning and eating:
Im a naturalist in that I want you & me to be as healthy and fit as as possible using the most natural way of getting there.

1) Protein Shakes. My opinion on these beverages is that they are unnecessary. And the majority of them contain damaging artificial sweeteners like Aspartame and Asuflame k which have been linked to alzheimer’s disease and day to day problems like headaches and can make you crave more and more sweet things.

I do not drink protein shakes. I do not recommend people to drink protein shakes. If you feel you have to drink a protein shake (you can get whey, rice, pea, hemp proteins) my advice is to find a protein that is NOT sweet when you mix it with water then add your own banana, honey or stevia (natural sweetener) to make it taste better.

2) Pre-workout drinks. I’ve seen far too many people drinking ‘pre-workouts’. These are full of chemical artificial sweeteners and processed caffeine. Yes you will get a huge rush of energy, and yes you are putting damaging chemicals into your body. You want a rush of energy for a work out? Try this – eliminate all caffeine from your body for 30 days. Then drink 1 cup of green tea (Japanese organic Sencha is a clean mild green tea that I love, or if you’re feeling like really treating yourself go for gyokuro) pre-workout. You will be flying! You could also do the same thing though use an organic coffee.

3) A diet, your diet, is the food you’re eating. It’s a lifestyle, it’s your lifestyle, it’s the things you put in your body. A diet lasts more than 6 weeks, it’s a learning process it’s trial and error, its constantly evolving with your body as you age.

Do it, rinse, improve & repeat.

A special thanks to Metabolic Effect, Tim Ferriss, Ultimate City Bootcamps, Fuerza CrossFit, Tom Baxter and lots of other people I have forgotten.

Consult a doctor before trying any of the things I recommend because we are all different and we will all react differently depending on our current level of exercise, hormones, body fat percentage hormones and general wellbeing.

Rich Enion brings you Rich Eats

Rich Eats: A step too far OR right? CrossFit & Paleo

As far as I can see, looking good and feeling AWESOME are side effects to training CrossFit and eating Paleo. It’s just happens because you’re training so intensely and eating real food.

Click Like (right of the text above) if you like this video…

(I have to say, I don’t entirely agree with the part about eating cream and cheese)

I’ve been training CrossFit at Fuerza Crossfit in Medellin every day for 2 weeks now. I was sceptical at first because of the obsessive nature of the ‘sport’ (the sport of training that is) though having learned about their philosophy and actually trained CrossFit for myself now – I LOVE it!

This is a quick interview with Batu and Nega who came 2nd and 5th respectively in the Latin American CrossFit Regionals. They’re basically two of the fittest people I’ve had the privilege of meeting, and in this interview they share some of their training philosophy and eating habits.

And, you can keep up to date with interesting and effective workouts and more tips on eating on our FaceBook page here.

PS. Thanks to the Arctic Monkeys for the intro and outro

Rich Enion brings you Rich Eats

Rich Eats: We Are Animals

Some of you will disagree with this, though having spent the last 3 days throwing up and involuntarily ‘number two-ing’ I’m going to go with my gut on this one.

This post is inspired by 5 days in the Sierra Nevada, Colombia and a well timed blog post by the Metabolic Effect…

One of their most recent posts was in reference to the Paleo diet, which is, in short a cave man way of eating. Quoted from ModernPaeleo.com “The core of the paleo approach to health is the diet: we eschew grains, sugars, and modern vegetable oils in favor of high-quality meat, fish, eggs, and vegetables.” I’d say it like this: if it grows in the ground, has ‘parents’ or grows on a tree in the country you’re in then eat it.

I’m into Paleo. Well, almost all of it, I do eat (yes eat) fruit that is native to the country I’m living in, when it’s in season.

Here’s the bit about animals:

Zookeepers learned early on that animals like lemurs and monkeys could be kept alive by feeding them a basic ‘monkey chow’. However, in order to thrive, reproduce and live an exceptional life, they would need to replicate the diet the animal would naturally eat in the wild. Obvious right? So why are we humans chowing down on refined sugars, cereal and chemically altered oils?

When these animals were fed the generic ‘monkey chow’ they developed chronic diseases and rarely if ever reproduce. Sound familiar?

Feed a piece of meat to a horse and it will not thank you for it. Likewise offer a lion some hay and it’s going to bite the hand that feeds.

Horses have flat grinding teeth and a large gut to handle a fibrous vegetarian diet of grasses and shrubs. Conversely, lions as carnivores have fangs, claws and a smaller gut – perfect for meat, marrow, bones and organs.

“The genetic makeup of each of these animals has been shaped by the foods found in their environmental niches.” (Metabolic Effect, 2012)

When an animal eats food it’s not evolutionarily designed to eat, dissonance occurs between the newly introduced foods and the animals genetic profile.

If the animal continues to eat unfamiliar foods, this dissonance will ultimately cause illness, disease, and dysfunction.

Let’s get eating, of all things right…

You’re feeling energetic? Do you wake up full of beans? Or… maybe something is going on that the doctor can’t quite put his finger on? If you fart a lot you probably need to remove something from your diet. If you’re fatigued you might need to remove or add something to your diet. My advice here is do your own food & flatulence diary, then at the end of the month take a look at how your feeling and what you’ve been eating. Then, for lack of a better word – refine it.

And… of course, if you well and strong then nice work – you’re on the right track! Remember, you can always evolve your eating and training.

So hang on, what to eat?
Does it grow in the ground? Have parents or grow on trees?

For more of the science and details I highly recommend you check out Metabolic Effect

Thanks to:

http://people.jmu.edu/rennarrj/critical_thinking.htm for the image
https://www.facebook.com/metaboliceffect/posts/10150502280686893 for the zookeeper blog post

Rich Enion brings you Rich Eats

Rich Eats: Advent Calendar Days 20 to 22

This tip was going to reference another Harvard paper and motivational business guru Jim Rohn but having been sent a video clip by Dr Mike Evans I had to talk to you about this…

The verbose clip concludes that exercise is the single most effective way to improve your health. The clip raises the question – can you reduce your sleeping and time being inactive to just 23.5 hours. Can you?

Check out this little bit of magic by clicking here

Thanks to my good friend Keith in Hong Kong for sending this to me!

Rich Enion brings you Rich Eats

Do Kellogg’s Really Care About You? (Part 2)

I found this awesome report in The Age, an Australian newspaper, about marketing by cereal companies and thought I’d revive a couple of videos I posted about high sugar breakfast cereals…
Kelloggs Sugar

I’m actually really happy to read tweets and see news reports coming in now about companies like Kelloggs, who have a great opportunity to improve their currently horrendous products and use their distribution channels to help people live a healthy life. How long until they actually put something really awesome and healthy out there?

Breakfast is such an important meal of the day for our emotional stability and physical energy levels. If you’re eating sugary, refined breakfast cereal then you’re setting yourself up for a day of ups and downs. Get stuck into a high protein breakfast with some greens like Eggs and Spinach and you will be off to a much better start.

In my opinion Kellogg’s have been misleading consumers, aggressively marketing their products as healthy when they actually are not. Check out links and tweets at the bottom of this page to bloggers and companies talking about this.

Kellogg’s Cereal Bar Video: Posted June 2nd 2011

Credit where credit is due. Kelloggs did do a bit of work last year (2010) to reduce the sugar content of some of their products – though what did they replace it with and is it natural?

http://www.bbc.co.uk/news/health-10857335

There is much more work to be done to clean up Kelloggs product range…

Wikipedia Posts on Kellogg’s Marketing:

Kelloggs Marketing Wikipedia

Some Links

The Age, Australian Newspaper

Kelloggs Sugar

Tweeters to check out on this subject:
@slimsecretessnax

Rich Enion brings you Rich Eats