Nutrition

Don’t Eat THIS, Eat THAT!

 

So one question we often get asked is what good foods can be used to replace not so good ones. Let’s be honest in the ideal world we’d wake up, eat a bowl of crunchy nut cornflakes and have copious amounts of energy, whilst burning fat, building lean muscle and regulating our blood sugar levels….. however does this happen when we eat said cereal…… errrr, nope.

So it’s all about finding foods that we can swop in that still taste good, (and some even better, but food marketing makes us think that the good version is the devil, whilst their product is actually the wolf in sheeps clothing) and have much better health, energy, anti-aging, anti disease, anti-aging, etc properties.

Sound good?

Well here’s three easy switches for you.

1) Swap peanut butter for quality almond butter.

I mentioned crunchy nuts at the start so lets look at actual nuts and almonds are one of the nut kings. If eaten in moderation they help with fat loss and are packed full of fibre, heart healthy good fats and a decent amount of protein. They are rich in calcium, vitamin E and phosphorus. Pretty well zero carbs and so great to regulate your blood sugar levels…. Diabetics take note (or anyone looking to get and stay lean)

If you are eating a piece of fruit like an apple or some berries then have a teaspoon of almond butter (or about 6 almonds) and this is a great pre-workout snack.

Meridian almond butter is stocked in Holland and Barrett and any good supermarket in the whole food section. The ingredients should read almonds and a tiny bit of salt (preferable not the salt, but we can forgive it here)

99% of the peanut butters taste great but are not great. Look at the ingredients and you’ll read palm oil, or canola oil, or sugar and salt and whatever else. These products are not good for you so avoid. Peanuts are actually legumes and not nuts. So focus on the good nuts and not the pretenders

2) Swap pasta, rice and potatoes for cruciferous vegetables.

Did you know that certain chemicals (pesticides, herbicides, petrochemicals, cosmetics, plastics, and so on) in our environment react with our hormones and then get stored within our bodies and add to our body fat!

These bad chemicals are called xenoestrogens! Initially body fat can be affected, but long term exposure can cause cancers and other major diseases! They also lower testosterone levels in both men and women so it becomes more of a challenge to build and maintain lean muscle tissue (which is also the enemy of unattractive fat!).

The fat that is stored is usually around the bottom and thighs for the ladies and the stomach for the guys!

Sound familiar?

So why do I mention this?

Well there is a compound contained with cruciferous vegetables called Indole-3-carbinol (ID3) that fights and neutralises these xenoestrogens! The likes of broccoli, cabbage, kale, brussel sprouts, cauliflower, bok choy and so on are a great tool to target that fat and get your body flushed of the nasties.

Add spices and coconut oil, or pine nuts or just google recipes for them and get inventive and eat as much as you can.

There are no limits to how much you can eat… just focus on organic if you can as if not you’re probably enjoying some xenoestrogens along with the veg with the pesticides used on them (love the irony).

Why do I say swap pasta, rice and potatoes? Do I really need to spell it out?? Avoid high glycemic carbs and replace with low glycemic ones that have a lot of fibre and phytonutrients, vitamins and minerals in them. If you want to get in great shape avoid those three apart from on cheat meals.

3) Swap extra virgin olive oil for coconut oil when cooking.

I know we’ve covered this a lot but there’s still a few of you out there that need to know the truth.Extra virgin olive oil (EVOO) is a must for any kitchen/home. Make sure you buy the best you can afford and make sure it is in a glass bottle which is dark or in a dark can. Do not get it in light bottles that allow in sunlight and that are plastic (see above for xenoestrogens).

The sunlight thing leads me to why you should not cook with this great oil as too much heat makes it rancid and toxic. It’s fine to pour over cooked food or to use to dip, but when frying the king of oils is coconut oil. EVOO, flax oil, hemp oil, and other cold pressed oils are very easily damaged by heat, light and air (well the oxygen in the air). Keep them in a cool and dark place.

Back to coconut oil, to which I am addicted. It is a saturated fat, BUT it is full of medium chain triglyercides (MCT’s) and not Long chain ones which means the body can use it as energy and it can speed up the metabolism. It has a high smoke point, unlike the EVOO which has a low smoke point so it’s perfect to cook with. It is full of heart healthy lauric acid which also happens to be antibacterial and antiviral.

Yes the fatty acids in this wonder oil are antibiotic, but without the nasty side effects of synthetic antibiotics!

Make sure the oil you get is cold pressed and go for virgin or extra virgin coconut oil.

You’d be nuts not to…

Tom

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