Category: Nutrition

No Years Resolution – NOT Dieting in 2015


Come on?

Screen Shot 2015-01-03 at 3.57.15 PM
(Organic Grapefruit, Silly Man With Hat, Miami, Florida)

So, resolutions… Really? You’re still making these? Well, I guess there COULD be merit in it but before you consider making a new years resolution have a quick think back to your last to see if that list of stuff you wanted to change is actually any different? And, read on…

Lazy to read all of this post then know this:

– Restricting yourself from something can create a head full of traps. Move towards what you want..

– Ignore the Social Media New Years Resolution hype because you might ‘inherit’ someone else’s problems. Do your thing. If you want to, focus on upgrading the already awesome you…

– When it comes to food, the restriction plan has proven itself useless, even problematic (…decades of fad dieting) time and time again. ‘Move towards nutrient dense foods’ is a full proof basic strategy. With that fine tune your nutrient dense food selection based on how you react to it (energy levels, skin, hair and moods are some of the feedback systems to ‘listen to’).

– Tune in to, respect, and listen to your environment. That is everything in your life. It is speaking to you, you are speaking with it, it affects you and you affect it. I invite you to tune in.

– Restricting others. What!? Yeah, that’s right… Something that any food blogger, nutritionist, trainer, or any human really should consider; is where am I projecting (putting) my own beliefs and restrictions on others. And then considering how offer learnings without inflicting them…

– What action does the person you want to become already do? Just do it. By doing the thing that the person you want to become does you instantly become the person you want to become. You’re one and the same. Do it. You ca rinse and repeat this one for a while because it will always apply.

The second you say (or even think) ‘I can’t eat this or that’ you put a trap in your mind. The 7 year old in you rebels with a force stronger than the bowl movements of a lactose intolerant drinking pasteurized fat-free milk (which should be avoided at all costs by the way).
Health should NOT be about mind traps and restriction.
(That’s what our childhood was for, right!?)

Youcan flip it…

Check this example:

Imagine person A wants to lose some weight. They begin the year with a list of all the foods they’re not going to eat. No chocolate, no cake, no fish and chips, no bread, no pasta, no carbs, no sugar…
Now imagine person B takes a different approach. Instead of depriving, taking things away they choose to add green vegetables to their meals, upgrade from grain fed beef to grass fed beef, to eat eggs from free range organic chickens, or to add a green smoothie, or to add 10 minutes to their dog walking, even to find time to go for a walk or even begin some kind of sport or training.

Person B is moving towards nutrient dense foods, saying yes to life (yeah i know it might sound hippie but as you will see in my videos the hippie category so created by man, is absolutely bang on right with most things life). Person B is nourishing their mind, body and energy. Creating something in their life that they can then freely and happily share with others.

Rich Eats Enion

All change…

Now, with aaaaaaaaaaall of that said…

If you are still hell-bent on making a resolution based on dieting this year, have a read of this so you jump the first hurdle:

Heard someone (maybe you) say this before?

“OH, yeah dude, I know how to lose fat, just train more and eat less…” WRONG (well that depends too really because you will probably lose a bit in the first couple of days BUT know that the ‘eat less, train more’ is severely flawed and almost certainly not sustainable for you and will almost certainly wreak havoc on your hormones doing unnecessary damage)

Train more, eat less is a bit like the finding that smoking cigarettes can temporarily increase your lung capacity, very short term gain for medium to long term damage).
Calories in Calories out? That’s what ‘train more eat less’ is based on really, so yep, calories in calories out is severely flawed too.

Quick 2015 fix for fat burning?
Again this absolutely depends on you, your heart, your lifestyle, motivation, health and physical ability but…

– Sprints (or HIIT

) before a protein dominant breakfast is a basic rule of thumb that many experts (including me) use on themselves and with clients.

– Squats. Deep, satisfying squats. Get them in your life for fat burning, strength building, feeling awesome and mobility.

Give yourself freedom from restriction in 2015

So, if you’re going to set yourself any kind of ‘goal’ for 2015 give yourself freedom from restriction. Taking a 180 degree view of your approach to food and health.

Give yourself the gift of moving towards nutrient dense foods while increasing your awareness on how your eating and buying decisions impact you and the environment around you. That is a deeper way to nourish yourself.

Simple when you feel the shift.

THIS REALLY HELPS: If you like this, click like at the top and on Rich Eats FaceBook to stay in touch because I will be posting much more regularly to motivate the awesomeness out of you!

@RichEats on Instagram is awesome too. Follow there, here’s to a mind blowing 2015!


Bras and Cream (Behind the Scenes) Sunscreen Interview with Nadine Artemis

Sunscreen is controversial subject only because it has been used for so long without question. Like smoking and tobacco was widely accepted, even encouraged, the safety of sunscreen is being deeply questioned.

The main concerns about sunscreen:

– Some ingredients in most high street sunscreens can become carcinogenic in the sun

– Some sunscreens separate the UVA and UVB rays. This means that your skin doesn’t get burned great – BUT the burning of your skin is a signal to tell you to GET OUT OF THE SUN – you’ve had enough!

– Some Sunscreens just block UVB rays, the UV rays that cause sunburn (the message from your skin). When UVB’s are blocked they are separated from the UVA. To be clear, this means that the UVA still penetrate through. Studies show that UVA rays cause more skin damage. And, because you’re STILL in the sun (because you’re not getting the message from your skin) those UVA rays do their damage for longer.

– Look a little deeper at what this means and we can see that sunscreen is blocking our vitamin D production, because it is the UVB rays that create vitamin D.

– And no, using man-made sunbeds is not a short cut. The intensity makes the dangerous (2, 3)

On top of that, some of the sunscreens (many high street common brands) contain carcinogenic free-radical chemicals, which get baked into our skin when exposed to the sun. Oxybenzone being a main sunscreen issue (1)

Dr Ackerman, founding father of the study of dermatology, author of Sun and the epidemic of Melanoma; Myth on Myth (2008) substantiated that there is no direct link between the sun and melanoma. Helen Saw, published in the medical journal the Lancet, found that indoor workers who are exposed to artificial lighting are more likely to get Melanoma. Staying indoors all day, not being exposed to much sunlight, then going on holiday for a ROASTING is the perfect bad recipe for skin problems.

Lack of sunlight and our cultures lack of vitamin D3 is linked to cancer and that appropriate sun exposure can prevent skin cancer.

The use of some common, household name, high-street sunscreens can lead to the accumulation of toxins in the lipid layer and increase xenoestrogens (1) which imitate estrogen in our bodies, further messing with our hormonal balance….

In the Interview, Nadine goes on to say that; “Yes sunscreen will prevent the sun burn but at what cost? We do want to avoid sunburn but, sunburns are actually easier for our DNA to process than the sun damage of being in the sun with sunscreens”

What’s the solution?

– Natural alternatives to sunscreen include: raspberry seed oil, coconut oil, olive oil, jojoba

– Build protection from the inside a diet rich in foods high in antioxidants. They will help protect and heal from the inside out. Chaga mushroom, acai, beetroot, purple grapes, red grapes, blueberries, lemons (including the skin), spirulina.

– Gradually build up more time in the sun, without sunscreen. The naturally darker your skin the more time you can spend without burning. But listen to your skin – if it’s burning it means go find shade.

– Get sun in the morning or late afternoon. This way you will be exposed to milder rays.

– If you are really white (and or prone to burning) then expose certain parts of your body first. Feet, calves, hands and forearms, and build up from there, slowly. Think of it as a marathon – not a sprint, as we have been told, often by the sunscreen manufacturers.

– Connect to nature. For millions of years we have evolved waking with the sun and going to sleep with the moon. You are always connected to nature, it’s time to tune in and listen to the messages, not numbing and blocking them.

This beautiful interview with Nadine Artemis from Living Libations took place back stage at the Longevity now conference in California. David Wolfe is one of the creators of Longevity, and a known force in the Vegan and Superfood World.

Nadine has arrange of very clean products that I have used and highly recommend. Nadine Artemis is a highly sought after World Renowned speaker who offers insights on health.

Sunscreen; a highly fascinating topic, resulting with an illusive obvious answer.

This is Nadine Artemis talking about sunscreen and sun exposure at the Longevity Now Conference:





David Wolfe – Longevity Now 2013 interview (Exclusive Behind the Scenes )

Exclusive behind the scenes interview with David Wolfe from the 2013 Longevity Now Conference! I drugged him with beef and made him answer questions… just kidding. These are a couple of scenes to give you a taster!

Vegans, Paleos, Vegetarians, Flexitarians… what rEATligion are you and who cares/does it matter? I’ve loved spending this weekend learning from a predominantly ‘Flexitarian’ and Vegan bunch and I’ve learned SO much.

(Interesting that at the Longevity Conference, when Tony Horton (P90X guy) asked the audience “Any Paleos here?” Guess how many people, from 2000, raised their hand? Just 1… )

Anyway, David Wolfe video interview for you:

David Wolfe is one of the supper forces in the vegan and superfood community around the World. It was greta fun meeting this man and spending some time with him back stage at the Longevity Now Conference in Anaheim California.

David Wolfe is perhaps one of the most well travelled and well versed people in the World on super foods and alternative health lifestyles. He continues to bring important topics to light, making us aware and conscious of certain bad eating / lifestyle habits and offers alternative ideas.

The longevity Now conference in my opinion is the honey pot of amazing, relevant and up to date information on alternative foods, super foods, alternative medicine and a great place to explore this World of alternative healing and medicine.

Whatever your opinion / way of eating is pretty sure we can all agree on this kind of thing needing exposure:

Vegan and Paleo can surely agree on this…

The Video to Anna’s Talk:

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!

“Pay the farmer or pay the hospital”

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

New York Times Food Blogger Dawn Lerman on Psychosomatic Effect of Eating

The food we put in our mouths is VERY important! What we THINK about when we eat it is more important. The psychosomatic effect of what we eat is huge!

With this clip we are getting a bit hippy. And that’s OK because sometimes we all need to get a bit ‘hippy’…

Now we’re not saying go out there and eat loads of sugary, trans-fatty food GMO foods from McDonalds or KFC. What we are saying is if you want some junk, cut yourself some slack. Enjoy it, acknowledge that it is junk and that it’s not food and laugh it off and feel good because the guilt and psychological torture of “Oh…. I shouldn’t have eaten that…” makes a mess of your body physically as much as and possibly more than the food will.

On that note, when you eat good food that is nourishing for you, get hippy about it and celebrate it with good thoughts. Thinking “This organic chicken salad with organic extra virgin olive oil is SO good for me and I feel AWESOME” is going to amplify the benefits of that good food.

Yes I know it sounds hippy. It really does. But you know what – try it both ways and see which feels best. Its a no brainer! It works.

Dawn Lerman New York Times – Rich Eats Interview

This afternoon I had the privilege of interviewing New York Times food blogger Dawn Lerman.

We chatted for hours and could have gone all night – This is 3 minute snippet that might just save a child’s life!

Here is a link to her blog on the New York Times site.

This is one of Dawn’s awesome recipes, yep, it’s brownies!

Still Eating Oatmeal or Porridge? Rich Eats @ Function 5 Fitness

YES! This is a fun interview on Fat burning, Paleo, Muay thai, vegetarian diet & why not to eat oatmeal… And of course getting excited about training & eating well!

Function 5 Fitness is a Boutique Gym in Hollywood. It’s awesome and they know what they’re doing.

Roxy who, is co-owner and a trainer Function 5 Fitness, is a great sport for going along with all the rather distracting things we do in this interview.

Enjoy! We’d love to read your feedback afterwards too…

IFBB PRO Jerome Ferguson – The BFG (Big Friendly Giant)

This is a taster of the full interview… I think you will be pleasantly surprised. I certainly was!

When I approached Jerome in the gym I had a bag full of preconceptions. He smashed almost all of them!

An awesome day with an awesome human…

Check out his site for more info and watch this space for the full interview:


Is Soy dangerous? And, more importantly is it killing your bird?

Remember that nasty ingredient called ‘Hydrogenated Vegetable Oil’ (it’s a common form of trans fat), that was fingered and condemned shortly after its widespread use. Soy and soy lecithin will be next.

Soy has been given a big name to live up to through a few years of intense marketing. The industry is worth billions and to go back on their word would mean instant failure of their business. So, instead of waiting for these companies to bite the bullet I thought I’d pull the trigger for them.

Fast Facts about Soy

Soy is native to southeastern Asia.
It’s a member of the pea family and grows from one to five-feet tall and forms clusters of three to five pods, each containing two to four beans per pod.
Soy has been a dietary staple in Asian countries for at least 5,000 years.
Soy, traditionally eaten in Aisa has undergone an 18 month fermentation process that allows soy to be more easily digested.
Soy is reported to reduce & increase breast cancer.
Soy has been shown to reduce fertility in birds and rats.
Monks used to use unfermented soy (similar to that we see in western supermarkets) as a way of suppressing their libido.

A Story about Soy:

In 1991, through an independent study to find out what was killing his rare birds, Richard James hired Dr Mike Fitzpatrick to ‘do some science’. James was adamant that it was the soya beans he was feeding them.

Over the next months, Fitzpatrick carried out an exhaustive study of soya and its effects. “We discovered quite quickly,” he recalls, “that soya contains toxins and plant oestrogens powerful enough to disrupt women’s menstrual cycles in experiments. It also appeared damaging to the thyroid.” This study prompted the British government to investigate Soy. The conclusion was that the general health benefits claimed for soya were not supported by clear evidence and that there are certain risks that come with soy.

Dead birds were like canaries in the coal mine…

James and his wife started breed the exotic birds as a retirement dream, feeding them soya feed because they had been brainwashed into thinking it was the best food for their beloved creatures. Though instead of nourishing them some of the birds were infertile, male birds aged prematurely and many died.

Canaries in the coal mine.

(Translation – ‘I’m not silly’)

But what about the Japanese, they’re healthy and they eat soy – right?

True, they do eat soy though it is different.

In the east they ferment their soya which reduces the levels of isoflavones by up to 3 times than modern factory processing. On top of that, modern American strains of soya have higher levels of isoflavones because they have been farmed to be more resistant to pests. A key way of dealing with pests is to stop them from breeding by making them infertile. And, you’ll love (or hate this…) Monks used to eat unfermented soya (similar to the products in our supermarkets) to reduce their libido! And Soy is marketed as Healthy!?

On breast cancer; a group of independent scientists concluded that despite suggested (by the marketing companies) benefits of lowering the risk of breast cancer there is also evidence to suggest soya stimulates the progression of the disease.

What!? What about edamame? They’re brilliant and green – right?

Well… they’re slightly better than the highly processed, unfermented, often genetically modified soya milk though they still have anti-nutriens and oestrogens. And, raw, mature soya beans contain phytates that prevent certain mineral absorption and contain enzyme inhibitors that block enzymes we need to digest certain foods.

And, of course – they make you fart.

The traditional fermentation process (which takes 18 months) makes soya’s amino acids available and lessens the impact of the antinutrients.

Most commercial soya products ESPECIALLY IN THE USA are not made this way any more.

The article I read about this goes on to tell us the soy is crushed, the oil then is ‘cleaned’, bleached and deodorised. And “The lecithin that forms a heavy sludge in the oil during storage was previously to be regarded as a waste product, but now it has been turned into valuable market in its own right as an emulsifier.”


Children are unfortunately being force fed soy

Here’s a fact that blew me away – according to the same article written by the Guardian (can you tell I like this article – thanks Felicity Lawrence) 30 to 40% of all infants in the US are raised on Soya Formula (instead of breast or cows milk)

Professor Richard Sharpe is the head of the Medical Research Council’s human reproductive sciences unit at Edinburgh University who has been studying the decline of male fertility in the past half century. When asked about his concerns over soya and it being used as an added ingredient in many foods his response was: “If someone said they were adding a hormone to your foods, would you be happy with that? There may be lots of effects, some of them may be beneficial, but would you be happy with that? I am not a fan of processed foods, full stop. And these quick fixes for protecting against ill-health – you know they can’t be true,”

Sue Dibb now food policy expert at the National Consumer Council, was a member of the CoT working group that compiled the final report says:

“The groups of adults of particular concern are those with a thyroid problem and women with oestrogen-dependent breast cancer. It worries me that soya is being pushed as a health food by a big soya and supplements industry. We ought to be taking a more cautious approach.”


Thanks Charles Poliquin for inspiring these 5 reasons not to eat soy:

(Charles Poliquin is a renowned and respected world class strength and conditioning coach)

1) Toxicity: Soy is one of the most sprayed crops around, the pesticides add to all of the other toxic matter we are exposed to.

2) Hypothyroidism: The goitragens in Soy can lead to hypothyroidism. Hypothyroidism in short is when the thyroid gland does not make enough thyroid hormone (hormones that control metabolism).

3) Blocking Mineral Absorption: Soy is high in Phytates, Phytates (not digestible by humans) make it very difficult to absorb certain minerals like zinc and iron (and macro-minerals calcium and magnesium). Eating meat actually blocks the phyates so if you want to eat soy / tofu then eat it with meat (totally understanding this probably defeats the entire reason you’re eating soy)

4) Soy is linked to Attention Deficit Disorder (ADD): There are soy ‘formula’ avilable to replace breast milk with a soy based product, these infant formulas contain around 80 times more manganese than breast milk. High levels of manganese are linked to ADD.

5) Cancer and Soy: As usual they’re keeping their claims fairly loose to avoid legal complications – fair enough, though the claims are serious enough to take a very good look at this. The National Center for Complementary and Alternative Medicine says Soy may play a role in the risk of several forms of cancer such as breast cancer and cancer of the uterus. Why? Because soy protein contains substances that may influence estrogen levels. Their advice is that anyone with such hormone-sensitive condition should contact their doctor before even thinking about consuming soy. My advice is avoid it. Especially unfermented, refined and concentrated soy protein powders and soy milk.

Want more reasons to avoid soy?

Many of the Soy milk products are also high in refined sugar. Sneakily they brand it as ‘healthy’, pumping it full of sugar to make it sweeter. Avoid it.
The Guardian Newspaper:

“Whether you know it or not, you’ll probably be eating soya today. It’s in 60% of all processed food, from cheese to ice cream, baby formula to biscuits. But should it carry a health warning?”

Pregnant or planning to be?
(Quote from ‘Wholesome Baby Food’)

“Rice Milk, Soy Milk and Nut Milk should never be confused with (or used as a replacement for) breast feeding or infant formula… These alternative “milks” do not have the right amount of nutrients needed to sustain healthy growth.These milks should not be offered to a baby under 12 months of age and you should consult your pediatrician about introducing them.”

From Scientific America:
“Newbold and other researchers are not convinced that eating more soy is healthy for everyone. Infants fed soy formula ingest six to 11 times more genistein (isoflavone) on a bodyweight basis than the level known to cause hormonal effects in adults.”

“Giving an infant or child estrogen is never a good thing”

Another study by Wen-Hsiung Chan in Taiwan showed that genistein (isoflavone) led to reduced fertility and abnormal embryo development in female mice.

The NHS (National Health Service) say:

COT (Committee on Toxicity of Chemicals in Food) identified three groups of people where the evidence suggested there might be a potential risk from consuming large amounts of phytoestrogens. These were:
– infants fed on soy-based infant formula
– people who have hypothyroidism (underactive thyroid gland)
– women diagnosed with breast cancer

Rich Eats Conclusion:
Avoid Soy, tofu, soy based products, and products that contain soy lecithin.

When I initially made this proposal to a friend his reply was ‘Good Luck’. On this one I’m quite content without luck. I will just avoid Soy. Don’t take my word for it, get stuck into the sources at the bottom of this page and read more. Come back to me with any positive news you have about soy… I’d love to hear it! Empower yourself with information about the foods you’re putting inside your body because it’s becoming more and more apparent that most food manufacturers and their marketeers most certainly couldn’t care less about you.

If you’re drinking soy for calcium you can get ample from the right nuts and green leafy vegetables.

What to eat with your sushi?
Squeezed lemon juice. Or find a traditionally fermented soy sauce.


A quote from The Naughty Nutritionist, Kaayla Daniel Phd at the Charles Poliquin Convention:

Eat soy safely: “Opt for fermented soy, such as miso, and use it as a condiment and not as a food staple”


Oh and on top of all of that is the Genetically Modified Organism question (GMO)

Almost all soy in then USA is GMO.


Scientific American, 2009

National Center for Complementary and Alternative Medicine, 2010

University of California, Irvine (2002)

Wholesome Baby Food:

Charles Poliquin (2012)

Pub Med Health, 2010)

The Guardian, 2006
NHS, 2011

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