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Thursday, 5 May 2016
Tuesday, 22 March 2016
The Perfect Poo
What! you may say, well good digestion means that, and good digestion also means that the quality organic food is not being wasted. Studies have shown that most of the carbohydrates that we eat are not being properly digested.
What can we do? I have been looking into food combinations with traditional Chinese medicine (TCM) and Ayurverdic - traditional Indian, both have been around for thousands of years. These two have some interesting contections to nineteenth and twentieth centuary scintific studies about saliva, gastric juice and enzymes. Ivan Pavlov The Work of the Digestive Glands 1897, 1904 Nobel Prize: Physiology and Medicine.
The common theme is combinations of foods. for example TCM looks at five flavours, sour, bitter, sweet, salt, spicy. A dish complete with these elements in their correct quantities. Don't overdose, if you do this is considered to unbalance the constitution of the person. For example if you are a hot person, adding too much spicy will compound your condition. If you are a cold person adding too many bitter green leaves to your dish will leave you feeling cooler.
Ayurvedic constitutions work on similar lines but are often very close to Pavlov's findings.
You may have heard of 'food combining' and yes it sounds like another crazy diet but it has been around for years. I have been doing some personal experiments. The premis then is alowing the different fluids of the digestive system time to start the asimmilation of nutrients to transfer to our blood; therefore keeping us healthy. Let's not forget the strength or weakness of our immune system is basied on our gut flora.
It is important to remember as we eat and drink: we are eating to ingest nutrients and strengthen our immune system.
Stage one starts in the mouth chewing our food long enough to cover it in saliva before swallowing.
Then the food arrives at the stomach and depending what it is, animal protein for example requires acidic juices to start breaking down the molecules. Proteins are mostly digested here. Fruit would be more alcaline and is mostly broken down in the small intenstine. Other foods and drinks are asimmilated in the final section the large intestine. If we add a drink to our meal we are negatively diluting the process.
Let's keep this simple, what foods and drinks go together?
Drink ten minutes before a meal not with food, if your food is too dry add a salad.
Don't mix animal proteins with carbs - in nature the sandwich doesn't exist. OMG! Yeah sorry - why? the bread interupts the digestive juices working on the meat or cheese and same with potatoes and fish. Question do you burp, fart or feel bloated after a burger, sandwich or roast dinner? The reason is food hasn't been processed by the gastric juices, so it starts to ferment. The fermentaion is the cause of the gas. For this reason sugary foods should be eaten separately from other foods.
Last night we did an experiment. Classic fish and chips - so potatoes and flour batter are our startchy carbs, two! And the fish is the animal protein. Plus a beer to wash it down.
It was delicious - but I started to feel bloated towards the end of the meal. By the time we were walking through the carpark I was ready to join a brass band. So the combination caused poor digestive break-down and fermentation causing gas. That also means that the money spent on that meal was a waste as most of the nutrients were not taken in to blood.
 |
| Gastric bomb, but tasty! A better combination would be the fish without batter and veg. |
If you are a sportman or just trying to get into good shape this is tradgic news. In fact the timing of food ingestied by serious athletes is vital for performance. To be honest we should all be treating ourselves like the elite to get the best nutrition for health and as a consiquence we can get more from our lives.
Here is a sample of foods that we can combine also added some of the ancient tradional food medicnes influence.
Hot person or Summer
|
Cold person or winter
|
Breakfast large fruit salad. lot’s of liquid is in the fruit so no need to
add.
Keep bananas as a snack for later in the day as these are a starchy fruit also cooling |
Drink ten mins
before our porridge oats
Adding seeds is good
but not sweet, that would start fermentation.
Toast with a little
oil or butter but no jam again sugar jams cause fermentation and also sugar
feeds bad gut flora too
|
Lunch – salad, leafy greens, peppers, carrots – only
egg, tuna or cheese if this is your main dish and make it big.
Grains: rice or quinoa or homemade bread or mijo or cuscus.
Plus veg, broccoli, runner beans, seasonal veg also the cheapest
in the supermarket as it’s in abundance.
|
Winter lunch slow
cooked warming food like Lamb with lots of veg such as beetroot, parsnip,
some tomatoes are cooling to balance.
Beans – kidney (not
Heinz sugar beans) mix well with veg. Don’t add animal or rice to this meal.
|
Dinner - Steamed veg, all types some sweet potatoes or
Fish and Veg is a
good combination but skip the potatoes.
If you add a handfull of nuts you might want to have these as a small starter as they are a
mix of protein, fats.
|
Dinner – potatoes and
veg add herbs to give flavour or vegan pesto no cheese. It is a filling meal you don’t need the
meat, if you do you are wasting the food as it won’t digest properly and your
bed partner will reek the the benefits
|
Snack foods, bananas or melon or berries
|
Nuts warming or yogurt cooling
|
In our quest to be healthier humans, we are buying organic but we are mostly losing out on some of those nutrients if we are combining poorly. If you experience gas, or unpleasent visits to the toilet then have a think about what food combination you have eaten rather than blaming the food itself, 'curry doesn't sit well with me' that would be because of the meat mixed with the rice. Next time keep it simple have a veg curry and rice or have meat and veg without the rice or the naan.
You will need supportive friends and family if you are going to try this, I suggest starting at home with food that you like and see how you feel and how your body reacts. There are many books on food combining some more complex than others but I recomend doing some reading or looking for charts that will help - comming soon the perfect poo!
Thanks for reading
Cas
Saturday, 6 February 2016
Why Gluten free helps Lactose Intolerance.
Nutrition is an overlooked science, we think that a doctors pill will fix our ailments but this is missing the fundamental cause of a weak immune system: the small intestine.
There are millions of microbes and enzymes throughout our digestive system many kilos of living elements working in a myriad of ways to absorb nutrients from foods. Lactose intolerance is a reduction or absence of the enzymes that break down dairy products. Cow's milk is public enemy number one, dairy from goats can be less problematic, but has a strong flavour. So in general we can avoid milk, butter, and cheeses however this means we have eliminated one of our animal proteins. This is not a great problem, well only the cheese lovers suffer, over time we might think that avoiding dairy is healthier and on the whole that is true, less processed foods that have milk powders, breads, meats and a host of cakes. So our diet becomes much cleaner but we are still lacking the enzymes.
Solutions: two ways we can try to help our gut: Some companies like Alpo make simply plain soya yogurt ( sugar content 2.1g / 100) with active cultures S.thermophilus and L.bulgaricus these enzymes can help digestion, the yogurt has a cooling affect, this is important if you are eating lots of wheat products, pasta, bread, couscous. Wheat has many elements but one of them is the protein gluten which can cause inflammation of the the walls of the small intestine, this wall is not flat it has finger like protrusions that increase the area and allow for quicker absorption of nutrients. Do you feel bloated after a sandwich or pasta dish, do you have some garlic bread with your pasta? The inflamation reduces surface area of the inner wall. We can see then that our gut is in trouble, how can it work properly and reducing the capability of our immune system.
So if you are lactose intolerant, take a break from the wheat, let your small intestine recover, add some soya yogurt with cultures I recommend trying this for about three weeks make note of what you are eating and how you feel, the frequency that you use the toilet and has there been any changes. After this trial period you my find that you can re introduce some goats' yogurt to help boost your gut enzymes. If you have some wheat make sure you have 48 hours break before you consume any more. You don't have to become totally gluten free but you will find that it helps calm the small intestine allowing you to feel better and have less visits to the bathroom and maybe even a bit of your favourite cheese.
Try also rice pasta from Sainsbury's and Quinoa rather than couscous.
Some important reading that helped me with this personal experiment: Ben Greenfield 'Beyond Training' and The Diet Myth, Tim Spector.
Let me know your experiences
Thanks for reading.
Cas
There are millions of microbes and enzymes throughout our digestive system many kilos of living elements working in a myriad of ways to absorb nutrients from foods. Lactose intolerance is a reduction or absence of the enzymes that break down dairy products. Cow's milk is public enemy number one, dairy from goats can be less problematic, but has a strong flavour. So in general we can avoid milk, butter, and cheeses however this means we have eliminated one of our animal proteins. This is not a great problem, well only the cheese lovers suffer, over time we might think that avoiding dairy is healthier and on the whole that is true, less processed foods that have milk powders, breads, meats and a host of cakes. So our diet becomes much cleaner but we are still lacking the enzymes.
Solutions: two ways we can try to help our gut: Some companies like Alpo make simply plain soya yogurt ( sugar content 2.1g / 100) with active cultures S.thermophilus and L.bulgaricus these enzymes can help digestion, the yogurt has a cooling affect, this is important if you are eating lots of wheat products, pasta, bread, couscous. Wheat has many elements but one of them is the protein gluten which can cause inflammation of the the walls of the small intestine, this wall is not flat it has finger like protrusions that increase the area and allow for quicker absorption of nutrients. Do you feel bloated after a sandwich or pasta dish, do you have some garlic bread with your pasta? The inflamation reduces surface area of the inner wall. We can see then that our gut is in trouble, how can it work properly and reducing the capability of our immune system.
So if you are lactose intolerant, take a break from the wheat, let your small intestine recover, add some soya yogurt with cultures I recommend trying this for about three weeks make note of what you are eating and how you feel, the frequency that you use the toilet and has there been any changes. After this trial period you my find that you can re introduce some goats' yogurt to help boost your gut enzymes. If you have some wheat make sure you have 48 hours break before you consume any more. You don't have to become totally gluten free but you will find that it helps calm the small intestine allowing you to feel better and have less visits to the bathroom and maybe even a bit of your favourite cheese.
 |
| Use Gluten free flour to make some Pasties |
 |
| Gluten free scones with Soya yogurt and grapes |
 |
| rustic white gluten free home made bread, 2hours in bread maker: 300ml filtered water, three table spoons of olive oil, 1tea spoon of sea salt, two table spoons of brown sugar to feed the yeast, 400g of flour, top off wth two tea spoos of yeast. |
 |
| Or a more cake like Corn flour Bread. |
Some important reading that helped me with this personal experiment: Ben Greenfield 'Beyond Training' and The Diet Myth, Tim Spector.
Let me know your experiences
Thanks for reading.
Cas
Wednesday, 6 January 2016
What to do for Weight Managment
Today I wanted to give some of the main information that can help you.
Most of us understand that we are eating some of the wrong things and not being as active as we should, but that doesn't help much; neither does signing up to a gym if you are not sure what to do.
There are lots of machines and weights but why?
The weights are there to activate your muscles they need to be stimulated, pushing and pulling weight does this; as well this training uses energy long after your half hour session long into the night and the next day as the muscles are repairing themselves.
Let's keep it simple, to lose some weight, and by that we mean 'fat', fat is a great energy source that can feed our muscles. So focus on the big muscle groups that need more fuel.
For example.
Lower body, Legs and gluts - do: Squats, Lunges, hip raises, box jumps
We need to get our heart and lungs back in shape then we need to do some, skipping, swimming, riding, dancing, rowing and running, with the exception of swimming the rest are going to be using the lower body too, so more fat used for energy.
Upper body, swimming is a perfect way to train, chest, back, shoulders.
Some at home activities - dips between two chairs works the back of the arms, and part of the chest.
Push ups for chest can be hard, but try mini half ones and build up.
Core - is not just sit ups and crunches. Try: Plank, Med ball rows, wood cutter chops, Swiss ball plank name spell. Think of your core and 4 parts, sides, lower groin, mind section and upper.
Start then to think about our bodies, in Upper, Core, Lower, + heart and lungs. Use this to plan your week in the gym. If your gym has a pool, swim once or twice, if you like classes do a Body pump and Spin lots of lower body and cardio! use the floor area to to do core every day! Rotate your days so if you did a spin class on Monday, swim or do core and upper body Tuesday. If your muscles are aching two days after do some light jogging or static bike this will get the blood flowing but not too much as your muscles are still recovering.
Try for half an hour minimum two hours max cardio, bike, run, swim take five minutes to warm up and cool down, use the cross trainers to warm up as they are low impact but get you started.
Be smart, use the big muscles first as you get stronger you can look at other areas to train.
To re-cap we are using the weights or weight machines to active our muscles - this can burn fat as energy. (no enrgy gells or glucose drinks please, we want you body to look for fat as fuel)
We are doing cardio also for the big muscle groups but mostly for our heart and lungs - this also burns energy.
Now we have to be careful if we want to burn excess fat we shouldn't be adding it with our food.
Lets take a look at what we should be eating. We need to stay away from hidden sugar, be careful look at the labels, where it says carbohydrates, of which sugars! go for less is best. 0.3g - 4.4g
lots of low fat products make up the flavour with sugar, some up to 50g per 100g
Reduce animal proteins, meat, fish, eggs, cheese, milk - keep to half a palm full or less, your body need less than you think. Animal products also have higher saturated fats and add to our cholesterol.
Increase the Veg to improve fibre and vitamins and fill your plate with colour (anti-oxidants - anti- ageing). Good fats from avocados and un-salted nuts plus extra virgin olive oil ( cold pressed oils only) add it to anything from toast to soups. These vegetable fats will help give you good energy and help you feel full.
Lastly decrease your starchy carbs: bread, cereal, rice, potatoes, same as sugar - too much causes fat storing response as insulin levels rise.
Re - cap: Adjusting your food and plate size.
Less animal products, less starchy carbs. More veg, more nuts, seeds, avocados, olive oil.
As you start to eat less meats you will notice more subtle flavours in vegetables and your enjoyment of food increases. I don't count calories or measure quantities. Use your hands to tell you. Two fists is the approximate amount for your stomach. The bigger the person the bigger their fists, therefore more food.
This is NOT a diet, you have to change the way you look at food, not just as a routine or something to stop you feeling hungry. Its the thing that gives your body the nutrients that it needs not the things it doesn't. We have to manage our bodies, with enough activity to make all your main muscles work well and the food we put in supplies them with energy plus the vitamins and minerals to stay healthy.
I hope that helps you plan you week in the gym and in the kitchen.
Look fwd to your comments.
CAS
Most of us understand that we are eating some of the wrong things and not being as active as we should, but that doesn't help much; neither does signing up to a gym if you are not sure what to do.
There are lots of machines and weights but why?
The weights are there to activate your muscles they need to be stimulated, pushing and pulling weight does this; as well this training uses energy long after your half hour session long into the night and the next day as the muscles are repairing themselves.
Let's keep it simple, to lose some weight, and by that we mean 'fat', fat is a great energy source that can feed our muscles. So focus on the big muscle groups that need more fuel.
For example.
Lower body, Legs and gluts - do: Squats, Lunges, hip raises, box jumps
We need to get our heart and lungs back in shape then we need to do some, skipping, swimming, riding, dancing, rowing and running, with the exception of swimming the rest are going to be using the lower body too, so more fat used for energy.
Upper body, swimming is a perfect way to train, chest, back, shoulders.
Some at home activities - dips between two chairs works the back of the arms, and part of the chest.
Push ups for chest can be hard, but try mini half ones and build up.
Core - is not just sit ups and crunches. Try: Plank, Med ball rows, wood cutter chops, Swiss ball plank name spell. Think of your core and 4 parts, sides, lower groin, mind section and upper.
Start then to think about our bodies, in Upper, Core, Lower, + heart and lungs. Use this to plan your week in the gym. If your gym has a pool, swim once or twice, if you like classes do a Body pump and Spin lots of lower body and cardio! use the floor area to to do core every day! Rotate your days so if you did a spin class on Monday, swim or do core and upper body Tuesday. If your muscles are aching two days after do some light jogging or static bike this will get the blood flowing but not too much as your muscles are still recovering.
Try for half an hour minimum two hours max cardio, bike, run, swim take five minutes to warm up and cool down, use the cross trainers to warm up as they are low impact but get you started.
Be smart, use the big muscles first as you get stronger you can look at other areas to train.
To re-cap we are using the weights or weight machines to active our muscles - this can burn fat as energy. (no enrgy gells or glucose drinks please, we want you body to look for fat as fuel)
We are doing cardio also for the big muscle groups but mostly for our heart and lungs - this also burns energy.
Now we have to be careful if we want to burn excess fat we shouldn't be adding it with our food.
Lets take a look at what we should be eating. We need to stay away from hidden sugar, be careful look at the labels, where it says carbohydrates, of which sugars! go for less is best. 0.3g - 4.4g
lots of low fat products make up the flavour with sugar, some up to 50g per 100g
Reduce animal proteins, meat, fish, eggs, cheese, milk - keep to half a palm full or less, your body need less than you think. Animal products also have higher saturated fats and add to our cholesterol.
Increase the Veg to improve fibre and vitamins and fill your plate with colour (anti-oxidants - anti- ageing). Good fats from avocados and un-salted nuts plus extra virgin olive oil ( cold pressed oils only) add it to anything from toast to soups. These vegetable fats will help give you good energy and help you feel full.
Lastly decrease your starchy carbs: bread, cereal, rice, potatoes, same as sugar - too much causes fat storing response as insulin levels rise.
Re - cap: Adjusting your food and plate size.
Less animal products, less starchy carbs. More veg, more nuts, seeds, avocados, olive oil.
As you start to eat less meats you will notice more subtle flavours in vegetables and your enjoyment of food increases. I don't count calories or measure quantities. Use your hands to tell you. Two fists is the approximate amount for your stomach. The bigger the person the bigger their fists, therefore more food.
This is NOT a diet, you have to change the way you look at food, not just as a routine or something to stop you feeling hungry. Its the thing that gives your body the nutrients that it needs not the things it doesn't. We have to manage our bodies, with enough activity to make all your main muscles work well and the food we put in supplies them with energy plus the vitamins and minerals to stay healthy.
I hope that helps you plan you week in the gym and in the kitchen.
Look fwd to your comments.
CAS
Sunday, 3 January 2016
January Endurace Life and Nutrition.
Make this year the time to train your weaknesses. If I have a motto it is 'every year I want to be fitter'.
Now that is a hard challenge, to improve fitness as you get older! As we get older 40+ we have a tendency to lose muscle mas and gain fat. So this is not just about hitting the gym or running more.
I have holistic look at how we should be doing this. We might not be able to do a 'personal best' every year. We may have to start looking at some of the tight muscles that are due to years of endurance training. So a sidewards step. Getting a monthly sports massage to work on the tight gluts and lower back muscles. With this type of attitude we are improving every year, our knowledge improves, so we are happy to take recovery time seriously.
Part of the bigger picture is what we are eating, NUTRITION is more important than calories. Plus portion control for the less demanding days. When a product says 'low fat' or zero calories you can be sure that the nutritional content is also very low. The balance of nutrient dense foods that give us micro¯o nutrients is more valuable for your health. For more information on ratios carbs/fats/proteins please contact me for a consultation.
Make ourselves stronger, faster and fitter also means changing our routine giving our body new actions that activate nerves in dormant muscle fibres. On these colder days we can make use of shorter more intense training that will also help older athletes maintain their muscle mas.
Please book a consultation and get complete details on any of these topic for you and your training plan.
Best regards
Caspar
Now that is a hard challenge, to improve fitness as you get older! As we get older 40+ we have a tendency to lose muscle mas and gain fat. So this is not just about hitting the gym or running more.
I have holistic look at how we should be doing this. We might not be able to do a 'personal best' every year. We may have to start looking at some of the tight muscles that are due to years of endurance training. So a sidewards step. Getting a monthly sports massage to work on the tight gluts and lower back muscles. With this type of attitude we are improving every year, our knowledge improves, so we are happy to take recovery time seriously.
Part of the bigger picture is what we are eating, NUTRITION is more important than calories. Plus portion control for the less demanding days. When a product says 'low fat' or zero calories you can be sure that the nutritional content is also very low. The balance of nutrient dense foods that give us micro¯o nutrients is more valuable for your health. For more information on ratios carbs/fats/proteins please contact me for a consultation.
Make ourselves stronger, faster and fitter also means changing our routine giving our body new actions that activate nerves in dormant muscle fibres. On these colder days we can make use of shorter more intense training that will also help older athletes maintain their muscle mas.
Please book a consultation and get complete details on any of these topic for you and your training plan.
Best regards
Caspar
Saturday, 12 December 2015
Over Eating at Christmas, What can we Do?
It is going to happen, there are work dinners, catching up with friends and family there is always extra food and drink around. So what can we do to minimise the damage of the unwanted KG gift.
Hidden sugar is the big battle nowadays sugar content has increased in most products, tins of beans, breakfast cereal, sources, bbq, ketchup - the food manufactures know that we get hooked on sweet things and although many products clam to be healthy, watch out for sugar content.
Focus on eating more cooked veg, add some extra virgin olive oil, the combination of eating more veg is you will fill up quicker and get more nutrients plus some oil being more calorie dense will give you energy for longer.
Stay off the sweets and chocolates they also have sugar we know but the E numbers like E220 a common preservative damages our intestinal microbes and that can lead to inflammation. Even some natural foods that we think are a better option than the sausage rolls, for example hummus made from chick peas, garlic, lemon juice and olive oil, lots of manufactures add a lot of sodium (man-made salt) and E220. So we risk bloatedness and not from the chick peas but from the 'preservativs'. Check the labels! don't feel bad about it feel 'interested'
'Eating Clean' was in the news this week and a food critic attacked this notion that other food then must be 'dirty' this polar view has some truth for me eating E220 or sodium added to normal foods is similar to eating contaminated foods. The long term affects can cause chronic digestion problems as well as headaches and skin complaints. Before seeing your doctor, look at the food labels.
Bread, I will do a complete post about this but Make Your Own, as most breads have lots of added E numbers, sodium/salt and even milk powders. If you are lactose intolerant then be very careful as most if not all wheat products, biscuits and cakes will have milk or dairy. Going gluten free over Christmas could also help reduce the work our digestive system has to do, as there is an excess of wheat based products at this time of year with all the pastry from mince pies so take a break.
Break'fast' is a nice way to remember that we can go without eating for quite a long time, I'm not into fasting but giving our digestive system a rest can help the digestive enzymes finish their work before loading them up again. So try from your dinner, of homemade veg soup and push your breakfast back till 10 or 11am the next day and see how you feel. try for between 12-16 hours without eating. Do drink. Water is good, green tea, white tea, try and keep one coffee or tea to the morning only.
70% full is another way to deal with lots of meals at Christmas time, if we eat up to this point of almost full and wait twenty minutes you will then start to feel 100% full as the food you have eaten swells in the stomach. Mint tea and camomile help with digestion too. We all have different digestion speeds, which again we need to eat accordingly, if you have a slow system (food spends a long time in small intestine) then eat less animal protiens and more veg.
A quick recap.
Hidden Sugar, tinned, bottled and boxed foods
E220, is a dirty word
Sodium too, Put those Pringels down Now!
Guten Break - give your intestins a well earned rest.
Leave your breakfast till later.
eat until almost full and Stop!
Thinking about what we eat makes a huge difference, and if you overdo it give your system time to recover. Any weight you gain from overeating will create extra work not only for your dygestive systim but your heart too as it has to suply blood to more of you!
Hope that helps,
Any question or comments welcome.
Merry Christmas
Caspar
Hidden sugar is the big battle nowadays sugar content has increased in most products, tins of beans, breakfast cereal, sources, bbq, ketchup - the food manufactures know that we get hooked on sweet things and although many products clam to be healthy, watch out for sugar content.
Focus on eating more cooked veg, add some extra virgin olive oil, the combination of eating more veg is you will fill up quicker and get more nutrients plus some oil being more calorie dense will give you energy for longer.
 |
| making veg soup with added ginger also helps digestion |
Stay off the sweets and chocolates they also have sugar we know but the E numbers like E220 a common preservative damages our intestinal microbes and that can lead to inflammation. Even some natural foods that we think are a better option than the sausage rolls, for example hummus made from chick peas, garlic, lemon juice and olive oil, lots of manufactures add a lot of sodium (man-made salt) and E220. So we risk bloatedness and not from the chick peas but from the 'preservativs'. Check the labels! don't feel bad about it feel 'interested'
'Eating Clean' was in the news this week and a food critic attacked this notion that other food then must be 'dirty' this polar view has some truth for me eating E220 or sodium added to normal foods is similar to eating contaminated foods. The long term affects can cause chronic digestion problems as well as headaches and skin complaints. Before seeing your doctor, look at the food labels.
Bread, I will do a complete post about this but Make Your Own, as most breads have lots of added E numbers, sodium/salt and even milk powders. If you are lactose intolerant then be very careful as most if not all wheat products, biscuits and cakes will have milk or dairy. Going gluten free over Christmas could also help reduce the work our digestive system has to do, as there is an excess of wheat based products at this time of year with all the pastry from mince pies so take a break.
Break'fast' is a nice way to remember that we can go without eating for quite a long time, I'm not into fasting but giving our digestive system a rest can help the digestive enzymes finish their work before loading them up again. So try from your dinner, of homemade veg soup and push your breakfast back till 10 or 11am the next day and see how you feel. try for between 12-16 hours without eating. Do drink. Water is good, green tea, white tea, try and keep one coffee or tea to the morning only.
70% full is another way to deal with lots of meals at Christmas time, if we eat up to this point of almost full and wait twenty minutes you will then start to feel 100% full as the food you have eaten swells in the stomach. Mint tea and camomile help with digestion too. We all have different digestion speeds, which again we need to eat accordingly, if you have a slow system (food spends a long time in small intestine) then eat less animal protiens and more veg.
A quick recap.
Hidden Sugar, tinned, bottled and boxed foods
E220, is a dirty word
Sodium too, Put those Pringels down Now!
Guten Break - give your intestins a well earned rest.
Leave your breakfast till later.
eat until almost full and Stop!
Thinking about what we eat makes a huge difference, and if you overdo it give your system time to recover. Any weight you gain from overeating will create extra work not only for your dygestive systim but your heart too as it has to suply blood to more of you!
Hope that helps,
Any question or comments welcome.
Merry Christmas
Caspar
Wednesday, 25 November 2015
Top Ten Mobility and Strength home Excercises
Here are my top ten functional movements that can help all of us stay active even when stuck at home.
1. Standing on one leg. core balance
2. Standing up from a chair or the floor without using your hands. legs, gluts and core.
3. Carry two bags of shopping up stairs. legs, gluts, core and shoulders, back.
4. Hold a 1.5lt bottle of water out in front of you. how long can you last! chest and shoulders.
5. Front and side Plank. core, shoulders, gluts, back.
6. Backwards Lunge. gluts and legs.
7. Side lunge. upper leg ab/adductors
8. Tricep Dips between two chairs.
9. Leg Lift. find a corner worktop in the kitchen. with hands on each worktop and your bum in the corner raise your body, shoulders chest and triceps. and now lift legs together. lower core and hip flexors.
10. the classic Push Up. if you can't manage one try it from your knees.
Good luck!
Saturday, 7 November 2015
November New-s
Now autumn is around us the warm layers for the trail rides and wet weather gear must come out.
lots of storms this week but managed to get a few runs in a swim and of course a ride.
remember great time to work on intensity as the evenings are darker too so less day light hours.
remember great time to work on intensity as the evenings are darker too so less day light hours.
Here are some highlights from the week. from a glass classroom to an upside down boat-church!
Also Hi Pro Nutrition in the UK sent me a vegan friendly peanut butter that hits Sainsbury Nov 12th. rrp £2.99. natural protein, taste good too.
Top read this month is Diet Myth by Tim Spector, no Bond connection. Find out how your microbes control you!
More new things. local hydro charge station for mobile phones in the street. Murcia, Spain. mine didn't fit, but great idea. And new urban bike shop in Lleida, Cataloña. Bill Bikes. Bici-lleida. Cleaver name.
Thursday, 15 October 2015
HOME WORKOUT - PAY ONCE - GET THE KNOWLEDGE
20 min Functional Body exercise.
Three main areas. Upper, Lower and Core.
Movements to help balance and improve posture and make You stronger. Activities that you can do at home.
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| Start at the Top. Upper Body Chest, back, shoulders, arms Core Upper, lower, abdominal, side obliques, lumbar. Lower body, Gluts, hamstrings, quads, hip flexors, calves |
Pay Once, have the knowledge for life. Gym routines, books and trainers forget to simplify. The functional movements here are the same for all types of sports, from tennis to crossfit. We all have different areas that are weak but the fundamental movements and muscle groups are the same.
We need mobility of movement and strength to do everyday tasks and beyond.
An example a few weeks ago I helped a friend do some transmission work on his truck. And like always the ramp didn't work and it took me all day on the floor, lifting and pulling and pushing. These are the basic movements that we do in a workout. Push ups for example. The next day I felt ok, tired from lots of hard work but not in PAIN because I do these exercises two or three times a week, EVERY week.
Prices from $20 / Euros / Pounds let Paypal do the hard work. caspar1975@gmail.com
Call or email to Book. 07939019030
Wednesday, 30 September 2015
Training Days
Have a personal trainer for the day looking at all aspects of your life, from your kitchen to your walk to work.
Re balance, your muscles, your nutrition, your daily activities.
£100 sound a lot? What would you pay the Cesar Millan to sort out your dog...what does it cost to have a full service on your car?
Solutions for the weak areas in your life, simple ways to stay flexible, strong, eating well.
Where, how and why training activities that you need. Realistic goals for you.
Six week plan done on the day with you completely individual.
Six week plan done on the day with you completely individual.
Food and nutrition; what you eat, when, how, who with, what to shop for, we go to your supermarket.
Understand latest news about health, old myths and sayings. An apple a day...why is that true?
*Day will start with 'walk n talk' finding out about you, where and how you live.
*Base data, heart rate, measurements, injuries.
*Kitchen check over, see what you normally eat.
*Shop and prep healthy lunch, cooking tips to save time and stay on track.
*Resistance training for you and your weaknesses.
*Cardio for you and your fitness.
*Six week plan, with weekly follow up call or email.
Sunday, 13 September 2015
September Free Training Log book and Half Price Consultation. SAVE £20
It's Now Time to Book your consultation and get into shape for the new you this Autumn. Free Training Log Book
One-to-one personalised training sessions at your home, all equipment supplied, I come to you. Stafford, Stone and Cannock area.
CONSULTATION IN SEPTEMBER ONLY £20 SPECIAL OFFER.
Call now to book: 07930 019 030
Monday, 31 August 2015
Don't Drink, Don't Smoke. What do you Do?
You may remember the lyrics from this 80s Adam Ant hit. Well I was thinking about this on a hike in the Peak District near Leek.
I like to think that both these habits are becoming a thing of the past. Now the trend is to cycle, eat whole foods and be active.
last week I was able to get to Cannock Chase area of natural beauty and ride alongside heather plants, spotting deer and even a kingfisher down by the river Trent.
I like to think that both these habits are becoming a thing of the past. Now the trend is to cycle, eat whole foods and be active.
last week I was able to get to Cannock Chase area of natural beauty and ride alongside heather plants, spotting deer and even a kingfisher down by the river Trent.
Today the rain came: the answer get wet, but not outside, in the pool on a quiet bank holiday and home to cook up a tasty vegetable soup.
So in short your answer to the title question should be a list of activities that fulfill your life with energy and the desire for more. Run, Ride, Hike, Swim, Skate, cook fresh food, even grow your own.
thanks for reading. leave a comment and tell me what healthy activities you enjoy. :))
So in short your answer to the title question should be a list of activities that fulfill your life with energy and the desire for more. Run, Ride, Hike, Swim, Skate, cook fresh food, even grow your own.
thanks for reading. leave a comment and tell me what healthy activities you enjoy. :))
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| LUD'S CHURCH, NEAR LEEK |
Tuesday, 18 August 2015
Food for the Tour
Over the last two weeks I have ridden the mountain bike about 300km and accumulated over 4000m of assent. And driven about 1500km. Camped for thee nights and stayed with friends. The car is simple it uses petrol, but the legs on the bike need a more complex diet.
I have been following a whole food diet - that means I want to get my carbs, fats and proteins from foods that can give me all of these things in one hit - plus I want to to stay healthy and not get sick. So I want foods that give lots of vitamins and minerals. What is the answer.? Fruits, nuts, seeds, grains, root veg, flower and leaf veg.
Along the way I have done training session too with army fitness friends and lake swam. We have all been trying out how this re-focus away from animal proteins has helped us feel full but at the same time light. So digestion has been quicker.
I am happy to say that from the breakfasts, lunches to dinners all of which have been different. With the huge range of vegetables in both France and Spain as well as the organic AB label that French shops have it is easy to change the foods you normally eat and add something new.
The diet is starting to become a lifestyle that is making meals ever-more tasty and interesting. Here is a few photos: Bon apatite
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| gluten free bread with olive oil and pepper |
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| My favourite, with fresh mint. |
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| Give it a tri |
Friday, 7 August 2015
August MTB stages tour
The start of August has meant some extra time to travel and ride new areas. incorporating visits to friends which is a great help for local information and having down time to look for the right route distance and accumulated height. nothing worst than expecting a nice ride that becomes a grind.
So with that the first ride started in an small sierra in Murcia but with a twist. a trail that once was considered too extreme was re evaluated after over a year of skills improvement and is now top of my list to do again. the local name for this trail is Bisbal.
With the very hot conditions we rode through an area where there had been a forest fire some six weeks before.
So with that the first ride started in an small sierra in Murcia but with a twist. a trail that once was considered too extreme was re evaluated after over a year of skills improvement and is now top of my list to do again. the local name for this trail is Bisbal.
With the very hot conditions we rode through an area where there had been a forest fire some six weeks before.
Next stop is the north of Spain with a ride in the mountain Izki (ith-ky) close to Vitoria. I was given a trail map the year before by a friend so I downloaded the gpx files and slotted together a combination of three numbered routes that put me to the test.
being the north there was now mud, trees and lots of mosquitoes. But also rustic mountain villages to see and my favourite bird - vultures!
being the north there was now mud, trees and lots of mosquitoes. But also rustic mountain villages to see and my favourite bird - vultures!
Next up is a local ride with Gonzalo in the La Rioja campo. A very popular area for hikers on there way to Santiago. international mounting bike association have established routes here running through some of the vineyards and the hills are a challenge too.
Next stop will be Arragon to try out some of Zona Zero trails. these guys are hosting the downhill champs in September and have marked over 30 trails from lighter, intermediate to extreme. gpx files and descriptions are on the web. I will be hitting trails 1, 4, 15 starting from Ainsa. this is an special town that has castle walls it feels like you are in a Connan film.
I have added some more photos from phone from French VTT trails near Carcassonne, Montbel. Check out the trails now uploaded to Wikiloc.
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| Burnt Mucian Hills |
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| France Lac Montbel, what makes more dammage, horse or bike!? |
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| Ainsa, Zona Zero |
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| Lac Montbel |
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| Zona Zero Ruta 1 |
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