Category: rich eats

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

1 man, 1 exercise, 5 stores… The Rich Eats Burpee Competition

A wild day spreading the word!

Before you watch this, see if you can guess how many burpees I completed in total, in all 5 stores before being kicked out…

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Bonus Burpees ‎by Rich Eats

Imagine doing this?

Bonus Burpees for your entertainment and to provoke the thoughts you are already having…

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(Awesome song in the video is called ‘This House is a Circus’ by the Acrtic Monkeys, one of my favorite bands. Thanks guys!)

If you saw me in London post your photos & videos here too!

(Full competition video coming to you on Sunday 6th May, 2012)

“Many factors contribute to rising obesity rates. Among them: The abundance of low-priced, high-calorie processed foods and sugary drinks. Incessant food marketing to drive people to eat more, even when they are full” Harvard (2012)

Massages by Rich Eats

Hours and hours of massages for (almost) free!

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I HIGHLY recommend that if you do any kind of sport (or if you are human) that you should have massages. I mean deep massages that relieve tension from your body. Tension builds up from mental and physical stress and massages are an AWESOME way to enjoy relaxing while relieving stress.

Seriously. Try it…

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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

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Rich Eats: Advent Calendar Day 6

Today is all about Burpees!

They’re one of the best all-round exercises because they use so much of the body and I especially love them because, when you do them intensely enough they’re an awesome fat burner! Burpees are also really functional. Functional? By functional I mean it’s useful… you’re practicing and becoming very good at moving your body around, practicing explosive movements which might get you out of trouble one day.

Check out www.ultimatecitybootcamps.co.uk for more awesome videos on training…

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Rich Eats: Advent Calendar Day 3

This is a special guest advent calendar tip by Bella who owns and is a chef at the Thai restaurant Kaibella in Samara, Costa Rica – Awesome Phad Thai by the way…

Oh, and she also has her own Kombucha brand. (Rich Eats Video on Kombucha coming soon!)

Bella’s tip is ‘not to overcook your vegetables because you will lose the nutrients and vitamins’. It’s an awesome tip from a great entrepreneurial Chef, a pleasure meeting you Bella! Thanks!

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Rich Eats: Advent Calendar Day 2

Day 2 (2nd December, 2011)

“Do something you enjoy” If you’d prefer to dance salsa than to use the gym then dance salsa! Like horse riding? That’s awesome exercise for your body and mind too. Do something you love and you’re more likely to keep doing it and become healthier!

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Rich Eats: Birthday Treats

WARNING: This next video post is not my normal eating regime. It’s what’s known as an anomaly. An unusual occurrence.

Diets high in refined sugar can lead to weight gain, emotional instability and further sugar cravings. Sugar is highly addictive.

That said, eating cake until I couldn’t was a lot of fun!

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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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