Category: food

Rich Eats: Whole Foods

I wrote and filmed this the following back in 2011 before Whole Foods were exposed for selling GMO foods.  Now they are lower on my list of favorite places to shop though they do still stock some awesome stuff.

While I was in California I visited as many of these stores as possible… So many amazing foods to enjoy! And an awesome place to meet people!

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Rich Eats: Shopping List – Stay focused

Have you ever gone into a supermarket for one single item and left with a bag full?

You know that supermarkets plan the layout of their stores to maximise your spend right? Of course they do, they’re a business. The colour of the shelf labels, height of certain products on the shelves, the smells, the music, the lighting… get this, even the size of the floor tiles, is part of a very genius strategy to get us to fall asleep on our feet and spend spend spend.

I Love Fresh & Wild / Whole Foods in the UK though can you see what they’ve done with the pricing strategy of these beautiful Brazil nuts?

The image above shows the nuts on ‘Special Offer’ at £3.29 per 250g (discounted from £3.99) and the image below shows them in the exact same store at their normal price of £9.99 per kg, which is about £2.50 per 250g. The difference? The ‘Special Offer’ costs you £3.16 more per KG.

Rich Eats Supermarkets

With millions being spent on Supermarkets’ marketing, and of course the infamous ‘in-store experience’, we’ve got to stay conscious when we’re buying fuel for our body.

Now, I shop without a list because the food I buy is ingrained in my mind, I’ve repeated time and time again. sounds boring? Nah, we all buy the same cycle of food over and over again. It’s what you do with it that counts…

A little info before we start:
G.I = Glycemic Index = the measure of the effects of carbohydrates on blood sugar levels. In ‘English’, this means ‘how fast sugar is released into your blood’. The higher the G.I, the faster the glucose is released into your blood, and thus a faster increase in energy. This fast increase or ‘spike’ activates insulin which balances the level of sugar in your blood by storing any excess glucose as fat.

Slow Carb = low G.I (see point above in reverse)

The Rich Eats Shopping List

Chicken (organic or free range)
Turkey  (organic or free range)
Beef (always grass fed)
Salmon Steaks
Calamari
Prawns
Tuna Steak
Other fish when feeling adventurous. Fish is a winner basically – always looking for wild  / free range and organic.
Eggs (Free range or organic)

Kale
Coloured Greens
Spinach
Broccoli
Cucumber (on average I eat one every day or 2 days)
Tomatoes
Sweet Potatoes
Courgette
Lettuce
Parsley (this is a great herb to flavour eggs or chicken. Of course if you don’t like parsley then it’s not so great)
Bananas
Pink Grapefruit (AWESOME – vitamins, cleaning the body and reported to slow sugar release fro stomach )
Blueberries
Strawberries
Raspberries
Oranges
Green Apples (lower sugar content than red though this is if you want to get really picky)
Mango
Almonds (I eat a handful every day)
Brasil nuts (around 8 per day for their selenium)
Cacao Beans (the purest form of chocolate – great hit of magnesium – important for sleep and muscles and generally lacking in western diet)
Dates (no added sugar / oil)
Raisins (California Raisins and Nakd are pretty much the only ones in the UK without oil or sugar. Comment on this blog with ones you find)
Real Organic Butter or Ghee (for cooking)
Olives

Coconut Oil (unrefined, organic, cold pressed)
Extra Virgin Olive Oil! (Unfiltered where available. 
Organic Dark Chocolate (first option for is 85%
Cinnamon (awesome taste and reported to slow the release of sugar from your stomach – helps to not store fat)
Lara Bars (dates and nutes basically – great sweet treat)
Tea – always organic or wild: Green Tea, Oolong, Dandelion Root, Pu’er (aged), Heath & Heather (Liquorice & Oriental Spices), Traditional Medicinals (Dandelion Root), Organic Steamed (not smoked) Yerba Mate.

 

Killer / kind of ridiculous / avoid:
Soy

Rice Milk

Anything marketed as ‘fat free’ or 99% fat free… (utter bullshit).
High Fructose Corn Syrup
Hydrogenated Vegetable Oil


On the ‘don’t even bother list’:

White Pasta
White Bread (organic brown/multigrain bread I will eat every few years and regret it.)
Legumes / beans (these agree with some people more than others.  Generally not easy to digest = bad)
Refined Sugar (added)
Processed meats (Head to the Deli and ask for ‘off the bone’ for the real stuff)
Yoghurt with any fruit flavour (They are full of with sugar, sweeteners, syrups and other JUNK that is unnecessary and can/will affect your energy levels ‘spike & crash’ and your mood)
Anything with High Fructose Corn Syrup in the ingredients list (most fizzy drinks)
Cordial Mixers that make ‘fruit flavoured water’. Never drink it and never give it to your kids. Help them enjoy water.
Avoid – breakfast cereal – pretty much just sugar and wheat.

Fruit juice in a carton. When they take the fibre away from fruit we’re left with the juice. It’s stored for a while so it loses a large percentage of any vitamins Fine, if you’ve had a massive workout or ran a marathon, or even a little hungover, though juice in a carton is, in essence, unnecessary fructose that acts in a similar way to sugar – it spikes our energy and gets stored as fat. If you’re really into juice opt for freshly squeezed (in front of your eyes) and get the pulp put back in. Green apples have a low G.I so the sugars are released more slowly = better for not storing that sugar as fat.


Important Notes:
1) Fat is not the enemy, Sugar (kind of is – that’s a long story too)

2) Buy organic, grass fed, free-range, ethically sourced meat when you can because, in part, we take on whatever has been fed to the animal.

Rich Eats: Tea Taster

I’ve been meaning to do a video about Tea for SO long… This is a prequel to more detailed tea videos. I just had to get this one off my chest!

Enjoy!

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Rich Eats: Men’s Fitness Model Tom Dyer Interview

Growing up as a chubby/fat kid working in my parents newsagent I would see fitness magazines almost every day, wondering how the cover models created their physiques. Slowly and surely I’ve learned more and more, finding knowledgeable people to learn from.

This interview is with one of the current models in the fitness industry, Tom Dyer. Tom is also one of the founders of Ultimate City Bootcamps, an awesome group training experience in the City of London. I’ve been on a fair few of their sessions, when you try it you will know that it’s the real thing! When you’ve watched this video check outwww.FaceBook.com/UltimateCityBootcamps for more info. Enjoy!

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Rich Eats: Late Night Snack

Awesome late night snack for you to check out!

I understand sometimes it’s tricky to discipline yourself at night though try to enjoy preparing it and eating it knowing you’re nourishing your body with the good stuff!

And, that when you wake up in the morning you will be feeling better and more awake because your body will have reparied itself like it should while you’re sleeping. Enjoy!

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Rich Eats: Hardcore – Stripping Your Body

Before you read on, I acknowledge I am obsessed with and love experimenting with my exercise and eating.

This post might be best read and applied now to get you ready for Christmas (and the rest of your life!) Or, if you’re one of those New Year starters maybe begin on the 1st / 2nd Jan… it’s up to you!

I’ve read a lot, listened a lot, and experimented even more in a quest to balance my diet. The recommendations I make below were initially trialed over one week though may now play a regular part in my eating and exercise habits. This regime required a lot of determination, but even if you take away just a few of my suggestions, I am sure you will feel better, stronger and healthier both mentally and physically. The Goal of this was to get very lean very quickly and is not all recommended as a long term strategy.

Warnings:

Always listen to your body. If you’re feeling fait or dizzy while trying any of my suggestions in this post resume your normal eating and exercise habits immediately and consult a doctor.

Always consult a doctor/nutritionist before making any sever changes to your eating and exercise regime.

My One Week Trial

See how your body reacts to this, adjust it and adapt it to suit you – pick up the phone or email me if you need any personal advice.

1. Drink more water

Add one litre of water to your daily intake because this change in your eating and drinking will flush your body of stored (some toxic) fluids and you need to help flush them out.

2. Drink more tea

Drink two cups of dandelion tea per day – Why dandelion? It flushes out stored water held captive in our bodies by certain foods we eat like grains, pulses and foods containing starch.

Drink one cup of green tea per day – Why green? It is full of antioxidants which help ‘mop up’ free radicals, and it also flushes out stored water. To the surprise of many, green tea also contains caffeine which I personally use for a bit of a boost when working out.

££ What to buy – Tea Pigs do awesome green tea and they charge you for it too! It’s worth it for now. I avoid Twinings tea because it gives me a headache after a couple of mouthfuls, I need to find out what is in it that my body does not like

3. Cut out bread, wheat, starch, pasta, rice, grains & pulses

Because these foods are prime culprits for keeping water in the body. They do provide some goodness though if you’re looking to lean-up in a short period of time cutting these out will let your body release stored water. Understand me right here, I will eat brown rice, pulse and grains normally this is quite an extreme change to our eating habits here. I’m not recommending you cut all pulses, grains and rice for a long period of time (no more than 2 weeks).

4. Eat more of the following

Fish – tuna in spring water, tuna steaks, salmon, mackerel, cod, haddock (not from the chippy), chicken, turkey, lean beef (sirloin & fillet) – I only eat red meat once or twice a month.

Dark chocolate – Not much, only 200g every couple of weeks my personal favorite is Montezuma’s and go for at least 70% cocoa. Why chocolate? I admit it is one of my vices, but it does have benefits in terms of temporarily boosting your mood and the anti-oxidants which will mop up free-radicals in your system – watch out for the energy crash after if you have too much!

5. Add Vitamin C powder to your diet

N.B Not those ridicuous fizzy, sweet-tasting vitamin C tablets. Read on…

Consult your doctor before trying the following.

Following a number of conversations with herbalists and doctors I have found out that there are risks that accompany super-dosing in Vitamin C. Vitamin C is acidic (citric or ascorbic acid) so it can cause esophagus and stomach inflammation or even ulcers at very high doses. That said it is water soluble so any excess will just pass through your system rather than build up. (Those of you who know me will know I am very much into keeping an alkaline diet so lease do counter this additional acid in your system with more alkaline foods like almonds, cucumbers, peas and other green veg).

Over the last week I have been taking 3000mg of Vitamin C powder 3 times per day (I’m not recommending you do this). Yes I did take 3000mg 3 times per day. This is a lot, and I recommend you perhaps start with 500mg to 1000mg 2 or 3 times per day and find a level that you are comfortable with and you will feel healthier, have more energy and become leaner.

Two points I’d like to make here:

1) Yes, it’s WAY over the RDA (75 to 90mg per day) – I’d like to add to this; not all medical professionals believe the governments RDA’s are right. RDA’s are based on the ‘average’ person. If you’re exercising hard, smoking (I hope not!) or pushing your self in any way more than the average person then you can pretty much dismiss any RDA’s. What is an average person anyway!?

Super-dosing in Vitamin C has been recommended by some of the world’s top doctors as preventatives and remedies for illnesses like cancer. See what Thomas E. Levy, MD, JD has to say here. Please do some of your own research before super-dosing in Vitamin C.

2) It does not taste great at first, and it may upset your stomach/give you a little Diarrhea but it makes a huge positive difference when you find the right level for you to take.

6. Use the steam room/sauna more often

I go four or five times per week now – Time in the sauna/steam room helps you sweat out toxins & fat, it actually gives your cardiovascular system a work out, and revitalises your skin by sweating out pollution and dead skin, burning calories even when you leave. I prefer the sauna because it feels cleaner (in the steam room I feel like im breathing in everyone else’s sweat!)

Note – you will need to drink even more water if you are visiting the sauna/steam room this regularly

7. Eat more blueberries, red grapes, green apples, cucumbers, broccoli, peas,

Because you will be flushing toxins out of your organs in this diet you will need to increase the amount of antioxidants in there to help clean them up. The above will pump you full of much needed vitamins and anti-oxidants. Great for your hair, skin and nails too!

In summary

Drink more water, and cut out foods that hold water (no Dairy, No Wheat, no Grains), add the teas recommended above.

What will this mean for your body?

Higher energy levels – My body feels so light (I dropped 1.5kg in a week) and I have so much more energy than before.

Toning – You should notice that your body has become more toned all over

Peeing and pooing – This diet flushes out your system, so prepare yourself for my time on the toilet

Exercise – Even if you’re don’t exercise regularly you will notice a difference in your energy levels and physique

Wise words

You should always consult a doctor before changing your eating and exercise habits. This diet is the balance that works for my physique and my training habits, if you need it to be tailored to your physique and training habits call or email me.

Endorsements

I am not being paid by any brands to endorse or damn products. Any products that are recommended on this site are simply a part of my diet because I love eatint/drinking them. If you represent any of the brand mentioned in this post/blog please do get in touch with me now.

Apologies

This diet may cause a few problems for vegetarians because there is a focus on fish and meat protein, take what you can from my suggestions and get in touch and we can find you another source of protein.

Lastly

If there is one take away from this blog – increase your daily water intake and drink dandelion tea, it will make a huge positive difference to your body.

A special thanks to Tom Baxter for advising me on much of the above – Cheers Baxter!

Rich Eats: This might kill you… (Aspartame)

So, it turns out there are potentially dangerous artificial sweeteners in most ‘diet’, ‘sugar free’, ‘low sugar’ products we consume.

Chewing gum even has them! (Lots of them)

Rich Eats: Breakfast Cereal – Think you’re on a ‘diet’?

If you’re eating Breakfast Cereal to lose weight and ‘balance’ your diet think again.

They promote their products as ‘low fat’ which is true, though the reality is that most of these foods are full of sugar and wheat which is NOT part of a balanced diet, and will happily be converted into fat inside your body. Not to mention the implications added refined sugar has on your mood, insulin resistance and risk of diabetes.

Stay cool about it, it is serious, though just be aware and know that added sugar in your foods should be cut right down and or avoided!

Organic Raw Honey is an alternative to consider (unless you are on a strict fat loss program) because this kind of honey does actually contain nutrients…