13. brush & floss your teeth everyday
The build up of bad bacteria in the mouth can cause the accumulation of plague, calculus, gingivitis, bad breath & tooth decay. Flossing & Brushing everyday is a great way to maintain not just oral health but also whole body health. For practicality i floss and brush after dinner then brush again on waking. I only eat 2 meals per day Break fast at around 1-3pm then finish feeding around 7-8pm. Snacking & processed food products are not only to blame for diabeasity, chronic disease in general but have ruined the worlds teeth.
If you suffer from any form of dental challenges it’s best to see a good dentist. Here is the contact details of the dental clinic I recommend http://www.shdc.com.au/
“only floss the teeth you want to keep”
14. eat whole fresh food from a sustainable organic source
Healthy soil makes healthy plants, healthy plants make healthy animals & healthy animals & plants make healthy human beings. Making sure you know the source of your food is an important step towards health. Seek out small local farmers for your food & if you cant get local make sure it’s fresh.
Purchasing certified organic is definitely a step in the right direction but unfortunately in some cases the term organic has been bought and paid for. Organic no longer guarantees a pure & healthy food- large scale agriculture can now produce food to be sold as “organic”. Just because they are using organic pesticides & fertilizer does not mean the food is healthier or sustainable. Nature loves diversity so farming 100’s of acres of 1 crop is not creating a healthy ecosystem that supports healthy life. Seek out produce grown using polyculture systems meaning more than 1 crop. Even pasture raised beef, lamb, pork, eggs needs diversity within the pasture e.g varies species of plants.
Farmers that rotate crops, compost and rotational graze for meat production are looking after the soil by allowing it to rest & produce. Forcing the soil to produce more with chemicals only depletes it further & when farmers have to use biocides to control unwanted weeds & pests it’s a sign that something is out of balance.
The vitamin, mineral and enzyme content is higher in truly organic food and these are extremely important for creating a healthy body. Remember fats, proteins, carbs & calories alone are not a measure of nutrition so go out of your way to get high quality produce.
meat slow cook cuts, bones, organ meats, mince ethicalfarmers.com
fruit and vegetables farmers markets find the farmers
bulk coconut desiccated & oil, nuts, seeds
weekly expenditure meal plan
15. prepare food for increased nutrition
When consuming food it’s best to maximize the nutritional content. Overcooking all foods will denature the nutrition. Some foods consumed raw will block the absorption of nutrients.
Beef, Lamb, Seafood & Fish
•Slow cooked 90-120 degrees C
•Raw cured in lemon only when freshly minced or cut (beef tastes best E.g steak tar tar or Carpaccio)
•Seared with a white hot pan left raw on the inside or cooked through slowly
•Dried/ Cured E.g jerky, biltong,etc you will need to check what has been used to cure it (don’t eat numbers) . I personally dry 2kg of Beef Blade Roast about every month. I get if for $18.95AUD/kg the only preservative i use is lots of Celtic Sea Salt, i slice it very thin while it is still partially frozen, salt it heavily then put it in a Dehydrator for about 7hrs @ 65 ℃. I then store it in glass containers in the fridge. I cut it up and use it in salads, soups, stir fry or have it as an entree. Make sure you drink enough water if you eat dried meats or vegetables.
Poultry Flesh & Pork
•Slow Cooked between 100-150 degrees you need to be careful with pork and chicken as it is much more susceptible to spoilage because of the processing method. When slow cooking at these temperatures insure that it is cooked through.
•Seared & Cooked through. Best technique I have found is to sear the outside in a white hot pan then turn the temperature down then pop the lid on until it is cooked through slowly.
Starchy Carbohydrates such as potatoes, taro, pumpkin, sweet potato need to be cooked at above 100 degrees to break the starch molecules down. Steaming or boiling is the simplest way. Baking or Frying in a stable saturated fat makes them much more tasty although done excessively will lead to increased glycation and oxidation which is sub optimal. So the healthiest & tastiest way is to steam or boil then bake or fry to get a slightly browned outside using a stable fat like coconut oil, butter, ghee (clarified butter), talo (beef fat) or lard. Make sure you add unrefined sea salt and use herbs to your liking. Starchy root vegetables & pumpkin are great as a carbohydrate source. Peeling the skin offers a greater advantage as the skin has anti nutrients that are protective to the vegetable.
I personally eat a minimal amount of starchy vegetables mostly radish, carrot, beetroot i have these raw and add to salads.
I have cooked starchy vegetables such as potatoes, sweet potatoes, pumpkin, taro, carrot, beetroot 1 -2 x per week. If you are trying to decrease body fat then cooked starchy vegetables are best kept to a minimum to reduce the overall raise in blood sugar and subsequent insulin raise. If you are moving your body intensely on a regular bases then a certain amount of carbohydrate post workout can aid in recovery although the overall individual responses health pro’s and con’s need to be taken into account.
Personally i only recommend organic non glutenous grains such as organic: white rice, buckwheat, quinoa (not millet because of its effects on thyroid). I have found that most people do better off gluten. Using organic white rice and cooked starch vegetables for glycogen replenishment recovery post workout 1-2 x per week keeps it simple and practical.
If someone needs more variety than white rice then quinoa & buckwheat are great and all three are available in noodle and pasta versions. All of these grains need to be boiled to break down the starch to make them optimal for digestion. Non glutenous grains are best soaked and then boiled. Remember that any refined grain increases the rate of absorption through the intestine this means higher blood sugar and insulin responses. If you are looking to reduce body fat then my personal recommendation is to enjoy all the other foods and avoid grains except special occasions.
Slow cooker, frypan, glass containers, glass jars.
16.eat 1-2 meals per day (don’t snack)
Eating 1-2 meals per day gives your digestive system a rest between meals, stops excessive insulin secretion and saves both time and money. For some people going too long between meals will not work until a base level of health is achieved so sticking to 3 meals is a great starting point.
Being able to go extended periods without food comfortably is a sign of health and really the true paleo diet of feast and famine. The major difference between the modern version would be that famine is just fasting and is a chosen abstinence from food. Fasting has no side effects, if you feel you need (not want) to eat then simply eat.
Snacking and processed sugary foods are the major causes of the world wide diabesity epidemic. Stopping both of these are a great step towards health. If you are going to eat, have a meal not a snack.
Sitting down, relaxing and consciously consuming a nutritious meal while chewing every mouthful is a major joy in life. If you don’t have time to sit down and eat a good meal then you have found your health problem. Make time you are worth it.
Morning breakfast is usually the easiest meal to free yourself from. Most of us are pretty busy in the morning plus if you are reasonably healthy you can make use of the dawn phenomenon. (increased stress hormones that wake you up and a release of stored glycogen to get things done) I personally break my fast between 1& 3pm and then have my evening meal around 7pm. Usually 1 day per week I will only have 1 meal. Either lunch or dinner.
I get great pleasure from going home at lunch and preparing a meal for myself and family. My wife and son help me prepare the meal and we sit down and enjoy it. I always prepare extra for dinner so that meal prep is only 1 x per day. My lifestyle has me working from 6am-12pm then from 5-7pm so this works well for me. For most people they would do the reverse prep at dinner and make extra for lunch the next day to take to work. Glass containers are great to avoid eating out of plastic.
Intermitted fasting can work very well for weight loss (managing insulin) and autophagy (cleaning up all of your cells). I would recommend eating 2 good meals per day as a lifestyle for at least 3 months before embarking on fasts lasting longer than 18hrs. I would recommend against fasts longer than 48hrs unless guided by a professional. Fasting is something that is so simple that has many health benefits but as with any lifestyle modification change things gradually and listen to your body. If you change in a positive way: look better, feel better and perform better both mentally and physically you made a positive choice.
17. don’t eat more protein or carbohydrates than you need.
The optimal amount of protein, carbohydrate & fat is a source of great confusion and debate. I have found that the simplest method of getting a feel for what is right for you as an individual is to use the palm of your hand as a rough measurement tool. E.g for each meal eat 1x palm of protein (meat) & 1x palm of carbohydrate starchy vegetable and/ or fruit based. Non starchy/ carbohydrate sources of vegetables can be eaten in larger amounts but usually the fibre slows you down. Your palm size will vary depending on your overall body size so the portions are self adjusting. If you are eating whole fresh food and using good stable fats for cooking or dressing a meal e.g whole vegetables, meat with naturally occurring fat, coconut oil to cook, butter on cooked vegetables then you will get fibre & fat with your carbohydrate & protein.
Excessive protein has been shown to cause excess insulin production and stress on the kidneys. If you eat meat with the naturally occurring fat & connective tissue it is hard to over eat protein. E.g Pork belly compared to a lean pork cutlet.
Eating lean meat is not only bad for you but extremely wasteful of an animals life. Lean meat consumption causes excessive methionine in the body. Meat with fat and connective tissue balances the meal and the amino acid profile of the meal. Connective tissue has high glycine and proline which will balance the methionine in muscle meats. Traditional nose to tail (organs and all) eating is what we evolved doing and what our body needs.
Excessive carbohydrate has been shown to increase blood sugar and insulin which over time leads to insulin resistance and unhealthy weight gain. Again it is very hard to overeat carbohydrates that have the naturally occurring fibre with them e.g whole nuts, seeds, legumes, vegetables and fruit. I don’t recommend grains as they really don’t offer much in the way of health but if you are to consume them then the gluten free whole grain is the way to go. The asian countries only managed to catch the Americans with obesity and diabetes once they started consuming processed packaged snack food and sweetened beverages with their traditional rice consumption.
If you couple whole food balanced eating, 1-2 meals per day, sitting down and relaxing while you eat it is very hard to overeat. By contrast if you snack on processed refined foods while racing around stressed it is easy to not only over eat but make yourself unhealthy.
I like the palm method of measurement as everyone can always compare their palm to the meal on the plate. As for weighing and calculating food this is not only impractical but impossible to calculate as the body is not a closed system as in thermal dynamics. Your body has so many variables that influence its intake and expenditure. If you feel you need more protein or carbohydrates try 1.5 even 2 palms if you need less then eat less. You need to get in touch with your body and learn what improves your health & aesthetics.
18. respect hormones over calorie consumption
Most of us want to have consistent stable energy with the ability to concentrate throughout the whole day. The healthy variances in physical out put would be between a high level of physical output to the minimum needed to be healthy. Excessive physical output although thought of as healthy e.g endurance athletes is actually unhealthy. The chronic overuse/ self abuse of the digestive, hormonal and muscle skeletal system will age the body leaving it more prone to infection and disease.
We can all be relatively lean and muscular but this is more to do with hormones than calorie consumption. Anyone can be made more muscular with the use of exogenous testosterone or growth hormone and anyone can be made obese with the use of exogenous insulin or cortisol. Testosterone & growth hormone cause nitrogen retention and hypertrophy/ muscular growth. Most muscular people have higher levels of these. Insulin increases appetite and stores fat driving blood sugar into the fat cell. Cortisol releases glycogen from the liver (gylcogeneisis) to create blood sugar which in turn raises insulin. Obesity is caused from excessive insulin which leads to insulin resistance.
So the real question is not how many calories do I need each day but how do I influences my hormonal system to get the result i want.
Getting to a healthy body fat % is really about reducing excessive insulin and cortisol. Increasing muscle mass is really about increasing natural testosterone and growth hormone.
Some people genetically have the hormonal capacity to be very muscular and others have the capacity to be very lean and healthy. Everyone really needs to find out what is best for them.
Everyone can either put on some muscle or get leaner but to stay a particular way is t0 find the lifestyle that you enjoy. Most mass gain or weight loss programs will work in the short term e.g 6-12 weeks but the body will return to its hormonal set point eventually. If this is a forced process then usually the health of the body is compromised for the short term result.
If their was an exact calorie based diet plan to get the body you wanted then it would be as simple as calculating and sticking to the plan. Life and the body are very multi factorial and impossible to calculate. Another important component to understand is that the body will respond to an increase or decrease of food consumption by increasing or decreasing expenditure.
The only way to change the set point of the body is through a hormonal shift and the only way to have lasting change is a healthy hormonal shift.
The best tools for fat loss & muscular development are the same: good quality regular sleep, whole food eating, eating while sitting down, intermittent fasting/ reduced meal frequency, progressive balanced movement development, improving your financial stability, no snacks, improving your stress response to stress stimulus, & improving your relationship with yourself and others. (these 25 lifestyle points)
When it comes to gaining muscle the physical body is only as strong as it weakest link and you are only as strong as the workout you can recover from. Your food consumption will increase as your movement capacity, intensity and duration increases. Moving more than you can recovery from is not healthy but a path to chronic degeneration. Good quality sleep on a regular rhythm is great for your hormonal system, good food will support your hormonal system to adapt to your chosen physical stress of movement.
Exercise should never be used as a primary fat loss tool. Hormonally it does not work. Not only is appetite increased excessively from overtraining but this also creates sugar cravings and increases stress hormones which will create more of the hormonal problems that put the weight on in the first place.
You only have to witness a female going through 9 months of pregnancy or a babies growth and development to respect the power of hormones for construction & action.
The point I am trying to make is that calorie calculation by measuring/ weighing food is a waste of time and can not work for weight/fat loss or gaining muscle. Every study on nutrition and or exercise relating to fat loss or gaining muscle lasting longer that 3 months has proven this. Short term <3 months nutritional and exercise studies are not valued in my opinion as most people I have observed over 20yrs of movement and health coaching who used over exercising or under eating as a strategy for weight loss or over eating for gaining muscle have not been able to maintain the results.
Those that changed their whole lifestyle for the better got results. It has and always will be a multi factorial approach and a healthy shift of the hormonal set point.