Breathe and relax. Allow yourself to truly taste and enjoy your food
Find out how to modify fasting timing and length to meet your goals.
Protein is the base of a nutritious meal, and smoothies make an easy, quick and nutritious option.
Lunch can be the most difficult meal to ‘get right’ consistently.
In the modern WORLD, we eat while distracted—working, watching television—even though this is far from ideal for digestion and absorption of nutrients, and for reducing stress.
Both Apple Cider Vinegar (ACV) and lemon juice are time-honoured naturopathic remedies to promote digestion and improve the natural processes of detoxification in the liver.
The question often arises “How much should I eat”, and without overcomplicating the issue, the answer simply is “eat until you’re full!” And by ‘full’ I don’t mean the old idea, that you’ve probably heard time and time again of being ‘moderately full’.
THERE IS NO EVIDENCE that eating frequently and forcing yourself to eat throughout the day offers any benefits.
Every cell in your body requires water to function correctly, and those functions inevitably include the processes that allow you to build and maintain muscle, lose body fat, and think clearly.
To improve your health, and improve energy and performance, the priority is not how much, but what you are eating.
Despite being told for decades that we should eat small, frequent meals and to snack and ‘graze’ throughout the day, snacking is THE worst habit if you want to feel, look and perform better.
Mushrooms have been used in traditional medicine systems for thousands of years but it seems like ever since best-selling author and renowned ‘lifehacker’ Tim Ferriss posted about Lion’s Mane Coffee— “I was on FIRE for the entire day… I got more done that day than three or four days prior to that”—there has been a surge in interest in these exotic mushrooms, and how they can help to improve health and performance. Lion’s Mane Mushroom has received a lot of interest, in no small part due to this ‘Tim Ferriss Effect’, and the buzz is not without good reason. Lion’s Mane (Hericium Erinaceus) is a mushroom native to North America, Europe, and Asia. As well as looking freaky-cool, it also being studied extensively and shows a range of health and performance benefits. Brain Health and Cognition Most interestingly, Lion’s Mane has been shown to increase ‘Nerve Growth Factor’ (NGF)1 which literally helps nerves and brain cells to grow and repair,2-7 an effect not seen from other medicinal ‘shrooms like Eringi, Maitake, and Himematsutake.8 This is important because neurons (brain and nervous system cells) typically don’t repair very well at all…and so, if you’ve lost a few cells, or damaged a few, through playing footy, bumping your head surfing, or falling off your bike… or from a few too many late nights out…you might be able to recover some of that previously lost brain tissue. Because of this brain-repair effect, Lion’s Mane is being considered as one of the most…
The three pillars of health are inter-related, and all areas affect the rest.
A1 protein from milk has been suggested as a risk factor for health, while A2 is promoted as a health food that avoids these risks. Find out what the research tells us about A1 vs A2.
Dairy is commonly considered inflammation causing. But is this justified? For whom is dairy inflammatory…and for whom is it not?
Multivitamin and multimineral supplements are so common that you’d be hard-pressed not to be able to find one in any health store, supermarket or convenience store. But despite their universal use and availability, there is still some debate about whether multis are worth taking. I for one prescribe multis as a matter of course for many of my clients, for the simple reason that we may not always get all that we require from diet alone. Do we get all that we need from our diets? United States Department of Agriculture data shows that some fresh produce may only provide around half the amounts of some vitamins and minerals that they did in the 1950s.1 So, while we have been eating more over time, and taking in more than enough calories and ‘fuel’, we aren’t necessarily getting enough of the ‘little guys’, the vitamins, minerals and secondary nutrients essential to health and performance. Estimates from the New Zealand Ministry of Health ‘NZ Adult Nutrition Survey’ of 2008/2009 suggest that many New Zealanders are not getting the recommended amounts of many of the vitamins and minerals from their diets.2 Some of the key findings included: Around 20% of people fail to get sufficient vitamins A (one of our major anti-oxidant vitamins, vital for gene expression, eye health, and cell division), B1 and B6 (both essential for energy creation)8% of people fail to get sufficient B12. B12 is required for the proper functioning of nerve cells and without adequate B12 people can…
Fatigue is a common presenting symptom and unfortunately, its treatment is wrapped in woo! This article presents evidence-backed interventions to help you recover from fatigue
The Carb-Appropriate Podcast Ep.16 In this episode of the podcast, I chat with yogi, and recovery-focussed personal trainer Rachel Grunwell about her journey from investigative journalism to running marathons and becoming a health-focused journalist and yoga practitioner. Rachel’s new book ‘Balance’, featuring insights from health and performance experts from around the world, can be found on AMAZON and more about Rachel and her work and book can be found at her site: https://inspiredhealth.co.nz/
No matter where you look nowadays, someone is trying to sell you on a diet, pill or potion that promises to help you ‘detox’. In contrast, there are myriad scientists that will tell you that ‘detoxing’ is a bunch of BS and that there is no benefit to any diet or supplement that claims to help your body to detoxify. So, what is the real story? Is there any evidence backing ‘detox’ diets and supplements? Summary: Weight loss on detox diets is likely due to calorie restriction, not the elimination of toxins.In a healthy body, the liver does a great job of detoxification‘Poison is in the dose’ – there are few if any ‘bad’ foods and all chemicals only become dangerous at a particular dose and exposure.Spirulina and chlorella, milk thistle, dandelion, ginseng, onion, garlic, curcumin, resveratrol, selenium, zinc and vitamins A, C, and E reduce the oxidative damage associated with heavy metal toxicants.1-7Chlorella may be useful in inhibiting the absorption of dioxins via food and preventing accumulation of dioxins within the body.8Milk thistle reduces oxidative damage and may reduce entry of toxins into cells.9, 10 Will a detox help me to lose weight? Many people do lose weight on detox diets. It’s often claimed that this is because ‘toxins’ encourage the storage of fat, but in all likelihood, it is actually because while following a restrictive detox diet the person simply eats less. As an example, a 2015 study demonstrated that the ‘Lemon Detox’ diet helped women lose weight,11…
The 2019 edition One of the most common questions any nutritionist gets is “So, what do YOU eat?” This is not necessarily the best question for a client to ask, because what I do, will not always be what you should do. On the other hand, the example of someone putting healthy nutrition habits into practice can really help with the application of nutrition. So, periodically I post up what I’m currently doing to give some ideas of how to structure nutrition and supplementation to not just ‘get by’ but to thrive, which of course, is my key focus. Note: What I mean by ‘thrive’ is to perform optimally, think clearly, be productive, and to live my life of passion and purpose. It is far more than just being ‘healthy’ or to not experience the effects of the health conditions. Breakfast 4 x scoops vanilla Nuzest Clean Lean Protein1 x scoop Nuzest Good Green Stuff1 x Tbsp. Melrose MCT 1 x Tbsp. Melrose Fish Oil1 x Tbsp. flax or hempseed oil1 x dose of Life Cykel Turkey Tail extract1 x dose of Life Cykel Reishi extract View this post on Instagram Breakfast A post shared by Cliff Harvey (@cliffdoggydog) on Jun 2, 2019 at 1:15pm PDT Why? A lot of people will wonder why I have breakfast… It is the strategy du jour nowadays, especially for those in the lower-carb space to miss breakfast (intermittent fasting). I typically don’t. Fasting is incredibly effective for people who want to lose body…