Cardiff Diet and Sports Nutrition
Healthy weight loss & dietary advice
This dietary advice page aims to set you on a path to good health and optimal nutrition benefits.
Some of you would like to loose weight and others aim to control inflammatory conditions, thyroid imbalances, neurological conditions, IBS and even diabetes.
This diet will make you look and feel healthy from the inside and the outside.
The human body is the most sophisticated and amazingly complex piece of machinery that you will ever own.
If you don’t take care of it, where will you live?!
Just as an owner of a Rolls-RoycePhantom or the pilot of a F-22 fighter jet will not use cheap vegetable oil in their engine – why would you?
This nutrition page aims to make you consider every piece of food or drink that you consume. Stop and think: will this improve my health; will this aid my immune system; is there nutrition value in eating this? And, when on occasion, you will desire to spoil yourself with a great tasting treat, it will be of the highest possible benefit to you as well.
This diet concentrates on eating real food, the way nature intended us to. For 3 million years, man-kind has eaten fish (not fish fingers), meat (not meatballs), full fat raw milk (not skimmed homogenised / pasteurised milk), a mix or seeds and nuts (not muesli) – so why change? If you take an organic apple, avocado or potato and put them in good fertile ground – they will sprout because they are still alive and have vital healthy nutrients. If you take a handful of oat or buckwheat groats and brown rice grains – they will also sprout. White rice, apple juice, chips and guacamole spread don’t! Eat a Granny Smith apple, but do not drink a 330ml glass of apple juice containing 6 apples! Simple!
FOODS TO THROW AWAY TODAY
As a rule of thumb, if the lable says “Diet”, “Sugar Free”, “Good For Your Heart”, “Gluten Free”, “Heart Healthy”, “Pro Active” – BIN IT! The food that is genuinely good for your health comes from your local farmer’s market and has no lable!
This is a small list of foods that you MUST eliminate from your diet. Do not give them to your neighbours, don’t even give them to your dog – just bin them today:
Vegetable oils – including sunflower, corn, soya bean, palm oil and safflower etc. - read this.
(replace with: extra virgin olive or extra virgin coconut oil and organic cold pressed Canola)
Sweeteners – including Agave, Stevia, Xylitol, brown sugar, honey, maple syrup etc. – read this.
(replace with: cinnamon, rose water or orange blossom water)
All wheat products: Yes! All wheat, including organic granary multi seed breads, wholemeal, pumpernickel, brown pasta, brown couscous, burgle and beer.
(replace with: brown rice, quinoa, buckwheat, millet and oats)
Sweet drinks – including all juices and smoothies (even home-made!) and all cola drink (including zero and diet drinks).
(replace with: water, herbal tea, home-made kombucha tea or sugar kefir. Carbonated soda water – in moderation)
Soya products and Quorn – you should avoid all soya products (especially if not organic). Males should really avoid all soya. Quorn is a Mycoprotein fungus meat substitute. The only two Quorn products worth considering (in moderation) are the Quorn Mince and the Quorn Chicken Pieces – which contain less harmful additives.
Activia and Actimel probiotic products – These claim many health benefits, but neglect to mention the other dozen or so artificial additives, 10% sugar and preservatives: Activia & Actimel.
(replace with: Natural Live Yoghurt, Kefir (on left) or Kombucha (on right)
NEVER toast or grill anything until it turns black. If you roast anything or grill something to the point where it turns well-done, just bin it. Otherwise, you are actively feeding your body with cancerogenic inflammatory matter.
The good news first: if you suffer from a dependency or an addiction (sugar, nicotine, caffeine or alcohol) you might struggle for the first 2 or 3 days, but you WILL FEEL MUCH BETTER by day 4, and would have thoroughly cleansed your digestive system by day 5.
If you have more than one addiction / dependency food, try to eliminate them one at a time. All these create havoc in your metabolic system by over using your adrenal glands, cause an insulin rush which further creates a sugar dependency and weaken your immune system. Even with 0 kcal (Zero Coke or Agave drink) your body experiences sweetness that is 1000 times greater than normal. Watch this video first.
Caffeine – remember that white tea and green tea do also come from the exact same tea plant and contain caffeine. All organic caffeine free teas and coffees are totally fine from a health point. Clipper Organic decaf tea use CO2 to cleanse their tea leafs. These de-caf coffee varieties use only WATER to cleanse their coffee beans (aka Swiss Water Filtration): Taylor’s, Lavazza, and Illy espresso.
Also consider: ginger and cinnamon tea infusions etc.
Sweeteners: All forms of sweeteners, including ‘natural’ sweetener should be avoided as they can cause sugar dependency, Candida and create havoc in our natural gut bacteria. They are especially harmful for pregnant or breast feeding women.
Alcohol – remember that all beer and ale contains gluten, may cause Candida, may harshly affect your gut bacteria and immune system. If you must have wine, then red is better. Organic cider can be consumed as an occasional treat.
Nicotine – should be avoided, for all the reasons above – and many more!
First off, before you start thinking “cholesterol is bad and it will give me a heart attack” – see the newly published United States Dietary Advisory Guidelines 2015 that have (very quietly, tucked away…) made a 180 degree about turn and no longer limit cholesterol intake!
Not only are essential fatty acids actually essential; they exist in every single cell membrane in our body and are … essential … to our actual existence. So much so, that our own liver actually makes around 80% of our needed cholesterol itself. Hence, the more good quality essential fatty acids we consume through our diet, the less our liver will need to produce for us from scratch!
You must consume at least 250gr of seeds and nuts per day:
Linseed, pumpkin seeds, sunflower seeds, walnuts, Macadamia nuts, cashew nuts, almonds, Brazil nuts, pistachios etc.
Peanuts are NOT genuine nuts and should only be consumed is small amounts (and must be organic, as they are heavily sprayed!).
Linseeds must be freshly ground as they are very volatile and are prone to oxidization (turn rancid) within 3 to 4 days. If consumed raw they will pass through your body undigested.
Eat full fat cocoa powder (at least 85%) and avocado frequantly.
The phytosterols that exist in non-animal fatty acids are NOT as effective in combating inflammation as animal based cholesterol.
If you can eat oily fish, please do!
Small oily fish: mackerel, herring, sardines and anchovy – if bought tinned, please buy in brine. These can be consumed DAILY as there is very little danger of heavy metal pollution (mercury poisoning etc)
Large oily fish: tuna, salmon and trout – up to twice a week and only from a reputable source (deep sea line caught).
If you prefer not eating fish, then diary products, especially unpasteurised / raw hard cheese, egg yolks and full fat Greek style yoghurts should be your choice.
MEAT - EATERS
From a nutritional perspective, fatty red meat is more nutritious than lean meat. Fatty cuts of meat, consumed with their actual fat (lamb chops, rib-eye steak and rump steak) are better than lean red meat (sirloin or fillet). Lean white meat (pork, turkey, chicken etc) is less nutritious and white fish and seafood is the least nutritious (cod, haddock, plaice).
Finally, please ignore the myth about … moderation.
In the same way that we should not consume poison in moderation, we should certainly NOT consider carbohydrates to be beneficial. All carbohydrates break down to glucose … ALL, including brown rice, porridge oats and quinoa … all break down to sugar! If you decide to consume carbohydrates, do it realising that it is bad.
Sugar is inflammatory and causes disease and tissue damage.
Cholesterol is there to repair inflammatory damage.
The dangerous myth that suggested that cholesterol is responsible to heart disease and strokes is like saying that the ambulance drivers are responsible to peoples ill health, because they are always present at the scene of poor health!
FOODS TO HAVE IN ... MODERATION
Carbohydrates are (and break down) into SUGAR. All carbohydrates, including brown rice, potatoes, rye, oats, quinoa, pumpkins and carrots – all break down to glucose and sugar. It is simply the time it takes (hence, the Glycaemic Index – GI of foods).
In terms of ratio of ‘goodness’ between their nutrition benefit and their sugar content, you should really consider all carb grains as luxury occasional foods.
Although jumbo porridge oats (jumbo oats are less processed) are known to reduce blood pressure – you should still only consume them in moderation, as a treat.
Same with Quinoa, known as a ‘complete protein’. This is due to it being the only grain that contains all nine of the essential amino acids. It is a great source of minerals, but still breaks down to sugar…
The starchy vegetables, especially sweet potatoes, yam, pumpkins and carrots should be consumed in moderation, especially for the nutrition contant of their vitamin A, vitamin C and vitamin K.
If you thought that ‘5 A Day’ should include more than one portion of fruit, then read this. Avoid all large fruits (which have small amounts of vitamin C, but otherwise just sugar and water). If you must eat an apple you should only consider Granny Smith apples, as they might have some benefit for our gut bacteria. The best nutrition is in the berry family: blackberry, raspberry, blueberry, strawberry, pomegranate and avocado – all in moderation.
NUTS, RAISINS and DRIED FRUIT
Just as we must avoid drinking fruit juices (un-natural amounts of fruit!), we should remember that dried fruit and raisins are the same dehydrated fruit in large and un-natural amounts. Most nuts have very large quantities of omega-6 (bad oil). Peanuts (technically a legume) have very bad omega 6 and are often sprayed with terrible pesticides.
From a nutrition benefit side, you should have moderate amounts of walnuts, pumpkin seeds, almonds, sunflower seeds, Macadamia nuts, cashew nuts, Brazil nuts and pistachios – in that order!
Remember that Cadbury’s chocolate bars have very little cocoa content (22% to 26%) and a HUGE amount of sugar – often over 60%!
Raw cocoa, or 100% organic cacao powder (Green and Blacks or Cadbury Bournville) are very nutritious – full of iron, magnesium and potassium and have NO SUGAR.
What is often written on the nutrition lable of 100% cocoa bars as carbohydrates is mostly FIBRE from the raw bean.
If you can afford it, Hotel Chocolat (HC) has a superb range of 100% cocoa chocolate bars at £7 for 70gr (but you will only need 2 or 3 squares at a time!):
Madagascar 100% - Love this bar. Similar to the HC Peru Pichanaki. Half its price and as velvety smooth.
Grenada organic 100% is excellent value. Similar to HC Dominican Rep (Buena Vista) - a little less smooth but at £3 a total steal! Enjoy with a double shoot of Illy de-caf.
Menakao 100% Madagascar cocoa - a no nonsense shoot of cacao. Similar to HC Saint Lucia and equally non exciting. Best ignored.
If your taste buds are not yet ready to 100% chocolate, you could do well by opting for the simple ALDI 85% cocoa (image-below)2311 which comes in 5X25gr bars – hence only 3gr of sugar per bar! A slightly more sophisticated bar is the Lindt 90% - with less than 7gr sugar per 100gr. Avoid the Lindt 99% like the plague!
SUPLEMENTS - FAT SOLUBLE
If your diet is poor, or if you simply can not find time to gain sun and/or sea exposure, you might want to consider a handful of sports supplements. You should ALWAYS have the relevant blood tests prior to taking any FAT SOLUBLE vitamin or mineral supplements:
Vitamin A– remember that if you are vegetarian and you eat carrots, kale, shallots or Chile peppers as your main source of vitamin A - you must add a teaspoon of oil / nuts or seeds when consuming them! If you eat meat or fish, there is no need to supplement vitamin A.
Vitamin D3– over 70% of the people living in the UK are vitamin D deficient. People with dark skin, pregnant or breast-feeding women, women trying to conceive, people who are house-bound or those over the age of 60 are very likely to be vitamin D deficient. Very small amounts of vitamin D can be gained from eating Sardines - especially eating fresh sardines in the Summer season. All other food sources have negligible amounts of vitamin D (including fortified milk, cereals or eggs). Hence, a vitamin D supplement is highly recommended.
New government guidelines have been published in December 2014 by the Committee on Vitamin D Toxicity statement: 2014/06. The bottom line here is that a daily supplement of 4000 IU(100μg vitamin D) is now advisable for almost anyone from the age of 11 onwards - and can be taken daily, for the rest of their life.
Furthermore, the Vitamin D toxicity level has now been raised to 250 nmol/L.
Despite the standard results of 35 to 45 nmol/L been accepted by the NHS as insufficient and only under 35 nmol/L seen as actually deficient - you are strongly advised to increase your average vitamin D levels to 120 nmol/L.
The human body can produce up to 30,000IU of D3 by sun exposure in a day. Remember that it is the weak UVB sun rays the allow the body to metabolise vitamin D through our skins, NOT the abundant UVA rays. Hence, vitamin D can only be metabolised in high noon, when the sun is at its highest in the sky. In South Wales UVB rays are only available from late April to early October. As we use Summer Time throughout Europe, Solar Noon is actually 1pm in London. Cardiff, being quite westerly, Solar Noon is generally 1.15pm. In the height of Summer, the best time for Vitamin D absorption is from mid-day to about 3pm. In Spring and in Autumn, the window of opportunity is a shorter 1230 to 2pm etc.
Remember that vitamin D is fat soluble and if taken as a vitamin D supplement, it must be taken with some nuts or seeds or with a meat/protein lunch. You should avoid taking a vitamin D supplement after 4pm, as this might interfere with your sleep (the human body is used to metabolising vitamin D at high noon!).
Vitamin E – a mix of sunflower seeds, almonds and hazelnuts should really give you all the vitamin E you need.
Vitamin K - some parsley, kale, spinach, Swiss chard or Brussels sprouts should give you plenty of vitamin K. If you never consume green or leafy vegetables, you are strongly advised to supplement with a vitamin K2 supplement. About 200gr of pumpkin seeds, cashew nuts and pine nuts, could also give you the minimal RDA.
SUPLEMENTS - WATER SOLUBLE
Any water soluble supplements or food should be consumed DAILY, as the human body can not store these for long periods. Testing most of these vitamins or minerals is almost futile, as they only exist in very small amounts in our blood (about 5%) while the rest is stored throughout our body. If you are supplementing, you can consume most of these anytime of day and without food. If the recommended supplement calls for more than one pill, you should spread these pills throughout the day!
Magnesium - is essential for relaxing muscle tissue and could help ease tension headaches, insomnia and general aches and pains. It has an essential role in regulating our parathyroid.
It should be consumed daily and if magnesium is taken as a supplement, must be spread throughout the day. Best sources of magnesium are 100% cocoa powder, pumpkin seeds, watermelon seeds and almonds. You should consider increasing your sea salt intake to about 10gr a day (especially if your water intake is a good 3 litres or more) and you will also benefit from the use of Epsom Salts in the bath (between 500gr to 1kg, depending on your size) - Epsom Salts (magnesium sulphate) should be bought from eBay or Amazon, where 10kg sacks sell for about £11. Bathing in the sea, or even wading up to knee height for 20 to 30 minutes will give you plenty of magnesium!
Calcium - it is essential to note that over 90% of East Asians, between 60% to 70% of Sub-Continent Indians and over 50% of those originally from the Middle East and Africa are lactose intolerant. If lactose intolerant, you should eat plenty of sesame seeds, tahini paste and sardines with the bone. Even if you are originally North European, you will benefit from increasing the intake of natural live yoghurt (full of wonderful live bacteria) and opting for raw or unpasteurised butter and cheese (these should be kept at room temperature or in the larder, to further prolong and increas the good bacteria fermentation). Note that the higher the FAT content, the lower the lactose (sugar) content. Also, as vitamin A and vitamin D are both fat soluble, they are much more abundant in full fat milk! Also, there is strong research to suggest that the good antioxidents of tea and coffee are nuetralised by skimmed milk, are much less affected by full fat whole milk and are actually better absorbed when using cream! Finally, de-caf versions of coffee (see Swiss Water filtration, above) have been showen to have at least as good, or perhaps even better antioxidants than green or blacck tea.
DON'T LISTEN TO GOVERNMENT ADVICE
Sadly, the main advisory agency to the government for nutrition is the so called "British Nutrition Foundation". This is the main advisory to the Ministry of Health and NICE.
If you thought the people sitting on the British Nutrition Foundation are doctors, scientists and impartial dieticians - you'd be VERY wrong! These are the conflicts of interests that the members of that Foundation have!
If you inspect the government Eat Well Plate closely, you may well notice that the British Health Ministry and the National Health Service promote Heinz Baked Beans as one of our Five-A-Day. They also suggest that Kelogg's Corn Flakes and Coca Cola could be part of our balanced diet. If you have any doubts at all about not listening to the so named "Eat Well" plate - read this.
If you have any doubts at all about the corruption in Big Food and the way they manipulate the government guidelines, READ THIS:
Coca-Cola Funds Scientists Who Shift Blame for Obesity Away From Bad Diets - The New York Times, August 2015
AND THESE PDF ARTICLES taken from the British Medical Journal, 2015:
How the sugar industry is “spinning a web of influence” in nutrition science, by Jonathan Gornall in the BMJ 2015
You cannot outrun a bad diet: It is time to bust the myth of physical inactivity and obesity?
By Dr Malhotra, Prof Noakes and Dr Phinney in BMJ 2015
The truth about sports drinks by Deborah Cohen
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