Archive for the 'elimination diet' Category
Hooray For Eggs
11.02.09At last we have the science and the media to confirm what I have been saying for years!
Limiting egg consumption has little effect on cholesterol levels, research has confirmed.
This has been an accepted fact for many years by top nutritionists and fitness professionals, but the bad publicity that eggs have received has meant an uphill struggle for us to convince people that eggs are actually an essential part of our diet and should NOT be limited.
I eat at least 3 eggs a DAY!
My cholesterol levels are just fine, because the rest of my nutritional habits are sound.
If you are eating large amounts of saturated fats then high cholesterol levels may very well be an issue for you, but it has nothing to do with the humble egg, which is…
‘packed with nutrients’
Eggs contain many vitamins. In particular, they are source of various B vitamins and are especially rich in vitamin B2 riboflavin, and vitamin B12. Eggs are also a rich source of vitamin D and they also contain vitamin A.
Eggs contain many essential minerals and trace elements, including phosphorus, iodine and selenium and iron and zinc are present in smaller amounts.
Read the report from the BBC website, follow the link below:
I have now been in the Personal Training business for about 1.5 years. I have had very successful clients who have followed everything I have asked them to do but I have also unfortunately had less successful clients. So what happened to these less successful clients?? Well, when they came to me they obviously had some kind of goals or else I wouldn’t have taken them on, So down the line what happened to the passion and want to reach these goals???
As mentioned above we do need Clients to follow ALL our guidelines to have a successful result of our training. Quite easy really if these guidelines aren’t followed then the results will be less or none at all.
First off a Main Goal needs to be determined. If you don’t have a goal it would be like sewing without thread. What is the goal: weight loss, fat loss, more muscle mass, functional abilities, confidence? Why is this goal so important? And when should it be reached? And HOW will you feel when you have reached it? Write all this down and you have won half the battle. To win the whole battle make sure do READ your Goal EVERY day and FEEL Passionate about it.
NutritionJ, Interesting subject. To make it easy: There is no possible way to OUT TRAIN a BAD DIET!!! So if fat loss is wanted you have to eat regularly and Make GOOD choices. Put diesel in a Petrol tank and see what happens. How is the body supposed to function in the best possible way if it doesn’t get the best possible fuel??
So eat Often, Eat Clean and Drink lot’s of water and you are closer to the body you dream of.
First, second, third and fourth week goes by and all Training sessions asked where done but unfortunately not much happened in these 4 weeks so client gets pissed off, lose motivation and lack of faith and training goes downhill. For some people the metabolism takes longer to kick in. It is something that doesn’t happen over night. For people with a lot of extra weight it is obviously easier to start losing. Think like this: It probably took a while to put the weight on so let it take some time to get it off. That way it will be so much easier to maintain. Keep Training Smart and the Results will come.
It’s busy at work. Your husband needs his shirts ironed. Kids need to be driven here, there and everywhere. Food shopping needs to be done. Cooking needs to be done. Cleaning needs to be done and on top of that you are asked to do several tasks and workouts and eat healthy and stretching and you just wonder how you are going to get through it all.
It all comes down to the Magic word of Planning and to have a Strong Support Network around you. Think of ways to make things easier for you. Tell people that you are starting a new health regime and that you need their help to not fall back into old habits. Maybe your husband can iron his own shirts. Maybe you can start sharing driving with someone. Have a cooking day where you prepare for the week and freeze or just have ready chopped up vegetable and fruits etc. Have snacks ready at all times in your bag and in your car. Be Prepared!
Jess
It is fast approaching the time of year where we ALL pile on a few extra pounds, deeply regret the excess afterwards and then spend a miserable January wondering how we are going to get rid of it all!
Sound familiar?
Well the fix is here, right now, before we even get in to the bulk (sic) of the holiday season.
Starting today, there are some 127 fitness based gifts being given away by the worlds top fitness professionals. As of yesterday 21,356 people had already registered to receive these gifts. It is now time for you to join them.
Please click the link below and register your name and email address, and you’ll get you first gift email tomorrow, you’re are little late for today, but there will be a link back to today’s gifts.
But before I give you the link, I do need you to do something for me.
These gifts have been specially created for the 12 days of fitness, and it is the aim of the project to have at least 500,000 people register for these gifts. So if you can send an email to your closest friends, go on to your BLOG if you have one and create a post, get on Facebook and add the link to your status, do the same with twitter if you use that too, change the status on your instant messenger account. All to point at the link below.
We really believe that these gifts can make a massive difference to everyone’s New Year, if you need a kick up the b++t or not!
Go ahead the link is here:
http://www.12daysoffitness.com
I’ll see you tomorrow after you have registered.
The Perfect 2 course meal for strengh training, Almond crunchy chicken breast with Spinach salad and Raspberry Yogurt.
We all know that to boost metabolism and loose body fat we need to exercise but it needs to be in conjunction with a healthy clean diet to get the best results. To really boost your metabolism with your diet you need to eat every 2-3 hrs but not just anything, try eating protein in every snack and main meal.
It takes nearly twice the amount of energy to digest,absorb and store protein in the body compared to carbohydrate and fat, therefore including protein in your snacks and meals will boost your metabolism during digesion all day long long.
Not only that but the protein in the chicken and Yoghurt are needed to build and repair your muscles which is also very important to build your muscle mass to increase your body fat burning potential, that being said ENJOY!
Almond Crunchy Chicken and Spinach salad.
Prep time 15 mins, Cooking time 10-12 mins
2 tbsp balsamic vinegar
1 tbsp olive oil
1/8 tsp ground black pepper
about 3 cups fresh baby spinach leaves
sliced mushrooms,about 1/4 of a cup
yellow grape tomatoes os or baby tomatoes,(halved) about1/4 of a cup.
1 small red pepper,sliced
5 oz boneless chicken breast
1 tbsp cornstartch
1 mixed egg.
Mix vineger oil ans pepper in a bowl, add the spinach and toss. Add the rest of the vegetables.
Sprinkle the cornstarch on each side of the chicken and dip the chicken in to the egg, then sprinkle with almonds.
Cook the chicken 5 mins on each side or untill cooked through. Cut the chicken as you wish and add on top of salad.
Raspberry Yogurt.
Prep time 5 mins.
1/2 cup fresh red raspberries
1tsp fresh lemon juice
8oz vanilla or natural yogurt.
Toss the raspberries in lemon juice and alternate layers of yogurt and raspberries.
Listening To Your Body
12.11.08Well i have had an interesting time on the elimination diet. I was on this purely for 8 days until unfortunately my family and I all became ill and to be honest when i couldn’t taste anything and I wanted stodge I did give in, but boy oh boy did I have some unexpected and uncomfortable results after just 8 days on the elimination diet!
After eating some cereal and peanut butter wrap(not at the same time) I did feel uncomfortable and bloated. I actually woke up in the middle of the night and to put politely I had to go to the bathroom. I put it down to being ill at first, but then the next day i had a small amount of pasta, again i had the bloated uncomfortable feeling and about 2 hrs later had indigestion for the rest of the afternoon. I also found that I was more windy,embarrassing or what, can’t believe I’m writing this!!
I experimented with bread(it was brown bread and bio but it is still heavily processed)and and a peanut butter wrap again with the same results. I found that as i was bloated and uncomfortable I was certainly not hungry. I did not want my snacks in the afternoon which just goes to show how processed carbohydrates are artificially filling you up. I also did not feel as energized as I had before, everything seemed to be more of an effort.
So I have gone back on the elimination diet for 90-95% of the time which basically means 2 main meals and all snacks the majority of the time in the day are all conforming to the elimination diet rules, but I do allow one meal to have something slightly processed and maybe a tea every now and again and of course I am human so the odd treat now and again too. The result being that i have lost 2 1/2 kilos and 2% body fat.
Maybe the biggest thing that I have learned is how to really listen to the clues your body is giving you. Do not artificially fill yourself up with heavily processed carbohydrates and feel full for a long time.
Listen to your body if you are eating your 3 main meals and snacks spaced out over every 2-3 hours you will find that you are getting hungry and are ready for the next snack or meal. Do not be scared of this, your body is wanting you to give it it’s next instalment of nutrition. As long as you eat the right food you can actually eat allot spaced out during the day without having to worry about calories or fat intake.
So if you have been thinking about doing the elimination diet don’t hold back, go for it, experiment, learn about your body, you can have great results and feel so much better, who would not want that?!!
Good luck
Marie
Try the elimination diet by following the clicking here, and make sure you pick up the companion cookbook at the same time here…
..so i have finally got round to starting the elimination diet. I must admit that I had put it of a bit as it can sound a bit daunting, NO WHEAT( ie pasta bread etc) NO ALCOHOL, NO PROCESSED FOOD.
After Tim’s success and Leon starting it I thought it was about time I got on the band wagon too…..so what put me of to start with and how is it going so far?
My biggest concerns were what to eat for a start?? and time. As of now I am in day four. I started it over the weekend so that I had a bit more time to get the feel of it and to get a good idea of how much time it would take up. I am very quickly learning it is not time consuming at all!!
My biggest worry was what was i going to eat for breakfast?, normally I would have cereal, porridge or a type of muesli, as that is all processed that’s out of the window, which leaves you with EGGS for breakfast. Now i do like an omelet with veg in but not really my idea of a nice breakfast!!…. but a plain omelet with banana or strawberry’s and natural yog is actually really nice. I’m still getting a little bit of sweetness in my breakfast, it’s all natural, I get one of my fruit portions in at the start of the day and it takes just over 5 mins to do.
My other worry was tea. I love green tea!! and it does have good health benefits, but it is processed and it does still have caffeine in it, so that is out the window too. Now with winter clearly here the thought of plain water for a whole month is not exactly comforting. So I have been adding a squeeze of some fresh lemon in hot water, it allows some flavor and the comfort of a hot drink. I have found it a great substitute for a cup of tea.
It may only be 4 days but I’m finding it easier than I thought and I have already lost 1.5 kilos in just four days, I will keep you posted on my progress.
Bye for now Marie
Get The Elimination Diet Cookbook - the perfect companion to your Elimination Diet
A-Vitamins: Red-yellow and dark green vegtables, egg, butter, fish, liver and fish-liver oils, carottes, spinach and persil.
B-Vitamins (all 7-B Vitamins): peas, egg, beans, meat, milk, vegetables, whole-grain, liver, milk products
C-Vitamins: Citrus Fruits, potatoes, white cabbage, peppars, berries, kiwi, tomatoes.
D-Vitamins: Fish, Fish-liver oils, egg yolks and d-Vitmin enriched milk products.
E-Vitamins: Peas, beans, vegtables oils, peanuts, oats, broccoli, soya beans, seeds, egg and graham flour.
Calcium: Milk, milk products, dark-green vegetables, tofu, salmon, nuts, broccoli.
Magnesium: Green vegetables, wholegrain, soya beans, nuts, bitter chocolate.
Iron: Meat, dried fruit, dark-green vegetables, liver, kidney, cacao powder, sea food, nuts, red meat and egg yolk.
Zinc: Meat, Fish, vegetables, wholegrain products, egg, seeds, nuts, mush rooms and oysters.
Get out there and indulge in all the Good Foods,
Have a healthy Day!
Jess
30 Day Guaranteed Drop A Dress Size
26.10.08OK guys… stop sending me emails. I was inundated with emails during my holiday about my 30 day Drop A Dress Size guarantee, and my schedule is now just too full.
However I had a quick phone call with Jess this afternoon, and she has mentioned that she was prepared to make the very same offer…
DROP A DRESS SIZE in 30 days or we give you your money back! Plus we will continue to train you for free until you DO Drop a Dress Size.
Jess has a real limitation of when she can train clients, so she is being really selective about who and when she trains.
So here are the conditions again:
- You’ll train with Jess one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
- You must follow the exercise plan Jess sets for you in full without deviation.
- You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet . This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
- You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
- You must write a daily journal, and email it to Jess every evening for 30 days to tell her what you have been doing that day, nutrition and exercise wise.
- At the start and end of the program Jess will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.
Now Jess is realy only taking 5 clients at this time, and having talked about her available times, during the lunch period is going to be the most ideal time. Now if this fits with you then you need to:
go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us
drop Jess an email at jess@getfit.lu with the subject “Drop A Dress Size 30 days” and tell her why she should take you as one of the 5 special clients to help you drop that dress size(Jeans size for guys)! I wouldn’t wait for the deadline of the 31st October at 18:00 as Jess will have likely filled those places by then.
So get to it right now if your are really serious about making some extra special changes in the month of November.
Leon’s On The Elimination Diet
17.10.08Well I have started the elimination diet and so far except for the chocolate cravings its going OK. I started on Monday but today I really filled up my fridge with healthy food. I bought chicken, turkey,mushrooms, tomatoes, sprouts, carrots etc etc.
I then went into my quite large kitchen and searched through all the cupboards for those big professional looking knives that I bought one time. See in the past a fork would have been enough to break through the
plastic cover before putting into the microwave….
I chopped up the meat, spent 5 minutes trying to work out how the grill works (pretty sad I know) and then prepared my carrots and sprouts. It worked and I had a decent meal, I sure it would have tasted better if someone else had cooked it but it just goes to show that even COMPLETE BEGINNERS in the kitchen can cook and prepare healthy meals.
OK, some of you will have read about my Drop A Dress Size Guarantee, 60 days to drop a dress size or your money back…
Well I am personally going to UP the challenge some what.
Drop A dress size in 30 days or I give you your money back! Plus I will continue to train you for free until you DO Drop a Dress Size.
What at the conditions:
- You’ll train with me one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
- You must follow the exercise plan I set for you in full without deviation.
- You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet I have followed this last few weeks. This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
- You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
- You must write a daily journal, and email it to me every evening for 30 days to tell me what you have been doing that day, nutrition and exercise wise.
- At the start and end of the program I will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.
Sounds like a lot? And yet what I am asking is not unreasonable.
If you truly want the results then you understand that sacrifices and changes must occur.
Now I am taking on only individuals who really are committed to getting the results, and I only have time for 6 clients at this time starting from November 11th, when I return from my holiday.
What I need you to do is go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us, then drop me an email at tim@getfit.lu with the subject “Drop A Dress Size 30 days” and tell me why I should take you as one of the 6 special clients to help you drop that dress size(Jeans size for guys)!
I will be picking up only a handful of emails next week during my vacation, make sure you put the subject in there!
Get to it now!
Tim
