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Day 22 Press Up Challenge | Carbohydrates & Sugar Equivalent

10/12/2020

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How do you know how much carbohydrate to consume safely if you want to follow a low-carbohydrate lifestyle?
 
Dr David Unwin in the UK has successfully helped a large proportion of his patients reverse Type 2 Diabetes and lose fat by following a low-carb lifestyle. Many GPs in the UK are also recommending this lifestyle approach to deal with weight loss and diabetes.
 
To make it easier to identify which starchy carbs to limit or avoid, Dr Unwin produced a chart with sugar equivalents for these foods. This link will take you to a variety of downloadable charts, which are available in other languages as well. https://phcuk.org/sugar/
 
This article reported on Dr Unwin’s success and contains testimonies of several people who have followed the low carb lifestyle. http://dailym.ai/3gASBEq
 
What we often think is healthy is not. Take skimmed milk for instance, it has a higher sugar content compared to full fat milk. A breakfast of a 200 ml serving of apple juice has 8 teaspoons of sugar. A serving of 30g of Special K cereal has 4 teaspoons of sugar. That is why when you have cereals and juice for breakfast, you will find that you’re usually hungry before lunch and have to reach for a snack to tide you over until lunchtime, like for example, a 120g banana, which has the equivalent of nearly 6 teaspoons of sugar.
 
How can we change the metabolic process and improve our health?
 
Essentially, we eat less often, which means we extend the time between each meal, and using something good in your body (fat) instead of putting something bad (sugar) into the body.
 
If you can work towards a fasting window of 17-18 hours, ie an eating window of between 6-7 hours, after 2-3 weeks you will find that your body will start to find the fat stores and use fat for fuel instead of sugar, and this is how fat loss starts and other metabolic issues begin to reverse.
 
Eat Real Food to get and Stay Healthy.

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Day 21 Press Up Challenge | How To Have An Effective Immune System

8/12/2020

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Day 21 Press Up Challenge
Today I have achieved 50 press-ups in 1 go. I am well pleased indeed. Prior to the challenge, I struggled to do 20. Since using Wim Hof's breathing method prior to doing the set of press-ups, I have gradually increased the number in a set. As with everything, it takes time to build the numbers up.

The Forgotten Immune System
Our immune system is there to help and protect us, not harm us. Unless we do nothing to prevent it from working in our best interest, it will continue to be our lifelong friend and healthy companion. 

We are all born with an immune system that is in place to help us fight pathogens, ie bacteria, viruses, fungi. Therefore it is our responsibility to look after this natural first line of defence. 

We can do this by making sure that we
• Eat the right food
• Have enough rest
• Sleep well
• Limit/avoid toxic substances (physical & sub-conscious) in our environment
• Exercise appropriately

Our immune system can be our friend or foe. We keep it as our friend by doing the things that keep us healthy. Those healthy things keep our immune system strong, and doing unhealthy things weakens our immune system. 

Doing the right things helps our immune system stay strong. 
Doing the wrong things weakens it.
Be kind to your immune system and it will be kind to you.

More information can be found here:

The immune system in brief: https://youtu.be/fSEFXl2XQpc

The most dangerous foods for your immune system, why they are dangerous, and what other lifestyle habits you can do to boost your immunity even more: https://youtu.be/wSqkl2bJ-tw


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Day 20 Press Up Challenge | Sugar And Cancer Link

6/12/2020

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The link between Sugar and Cancer

The body converts starchy carbohydrates & highly processed foods into sugar, which raises insulin levels. Too much insulin leads to obesity and other metabolic health issues including cancer. Insulin also supports the growth of cancer cells as it acts as a growth factor in the body (Insulin Growth Factor IGF 1). https://phenq.com/blog/what-is-igf-1/

What we eat and how often we eat affects cancer growth.

My husband, Bill, has had cancer since 2013 and has had several operations for different cancers during this time. He made a conscious decision to change his eating habits 6 months ago following the success I had and also the effect the current virus had on people with metabolic health issues. He has ample to eat, he is hardly hungry and he enjoys what he eats. He has lost 3 stones in weight/fat, dropped 2 dress sizes, improved his immunity and feels quite well. 

Once again, the importance of following a low carbohydrate real food diet is emphasised. This way of eating helps you to eat less frequently and enables you to reverse most metabolic issues you may have, such as excess weight/fat, high blood pressure, type 2 diabetes, heart health, allergies, inflammation, poor immunity and more.

Dr Jason Fung is highly regarded in his studies on Intermittent Fasting and Metabolic Health. His interview on the sugar/cancer link is found at: https://youtu.be/UgUdBEXqE8E

Eat real food
Get & Stay Healthy


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Day 13 Press Up Challenge | 72-Hour Fast

26/11/2020

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Why I’m doing a 72-hour Fast

A 72-hour fast sounds excessive. I’m doing it to keep my immune system strong and healthy. It’s a way to increase my growth hormones. It also helps to stimulate the brain by increasing the neuro-endocrine hormone called Norepinephrine. Find out more in this video: https://youtu.be/PRcTrRrcupg

Fasting is a way that allows your body to burn the stored fat. When the body is fat adapted, meaning that it is not using sugar as the prime source of energy, fasting can be quite easily achieved without experiencing hardship.

People fast for a variety of reasons:
Weight loss
  • To reverse Insulin resistance/Type 2 Diabetes
  • To get into a state of Ketosis (fat burning mode) – (16-24 hours)
  • To get into a state of Autophagy – (17 – 72 hours)
 
High sugar diets deplete the body of
  • Magnesium
  • Potassium
  • Copper
  • Calcium
  • Vitamin C
  • Vitamin D
  • B-vitamins
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Day 8 Press Up Challenge | Low Carb & Immunity

21/11/2020

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​Why do I keep going on about the reducing the consumption of carbohydrates, especially starchy carbs & highly processed foods, like vegetable & seed oils?

The beauty of consuming fewer starchy carbs & sugar is that you get to strengthen your immune system.

The primary purpose of a strong immune system is to defend you from disease, virus, bacteria and fungus.

You can do this by eating real food. Start today and see the difference in less than 3 weeks.

Eat Real Food.
Get & Stay Healthy
Prime Your Immune System.
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Day 7 Press Up Challenge   Are You Consuming Too Much Sugar

20/11/2020

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Today, I've bettered my record of yesterday. Onwards and upwards!

Continuing my low-carb advice theme, I highlight some indications of excess sugar consumption. Some are obvious and some are not so obvious. Here are some signs:

Weight (fat) gain, especially visceral fat
Insomnia
IBS
Skin Allergies
Elevated blood pressure
Depression/anxiety
Older looking skin
Frequent thirst/urination
Cavities and dental infections
Frequent infections

Cutting back on starchy carbs & highly processed foods together with intermittent fasting essentially helps maintain good health.

In the current "pandemic", there is nothing more important than keeping one's immune system primed to fight disease and viruses. It is very easy to do and you will be amazed how different you can feel in 3 weeks.

Have a great day.
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Chocolate Brownies

4/9/2020

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If I eat this brownie, my Insulin levels will skyrocket, my cortisol will rise, Triglyceride levels will elevate and I'll store fat. Systemic inflammation ignites & I will be starving soon because my brain registered that I received no nutrition from the intake of the brownie.

Makes it easy to skip the brownie that I used to love so much.

I haven’t had one in almost a year and don’t miss it.

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Be Healthy to Lose Weight

5/1/2020

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The key to losing weight is to get healthy first. When you’re in a healthy state, the body works properly, and this helps to keep the body in optimum shape.

How the body is fuelled
The body can run on sugar fuel and/or fat fuel. Sugar fuel is the dirty fuel, like diesel. Fat fuel is the clean fuel, like what electric cars run on. The majority of people use sugar as fuel due to following a high carbohydrate diet and eating at least 3 meals a day with snacks in between.

Frequent eating and snacking stimulate the production of insulin. Insulin is the hormone that makes you gain weight. Insulin prevents you from losing weight. Therefore the key to losing weight is to avoid raising insulin.

How to avoid raising insulin
Eating carbohydrates triggers the insulin response. Eating fat, on the other hand, has no effect on insulin. The body tends to burn sugar fuel first before using fat stores. Therefore, it makes sense to either reduce the carbohydrate consumption or eat less frequently.

Carbohydrates are the culprit that makes you fat. Check the labels on packages to see what quantity of carbohydrates is in that food. Ideally, aim for 20 g-50 g of carbohydrates a day. Even a tiny amount of sugar blocks fat burning.

Some Examples of Hidden Carbohydrates
Grains: Rice, oats, wheat, pulses, corn
Starchy Vegetables: Potato, beetroot, most below the ground vegetables
Restaurant Food
Fruit Juice: contains fructose which can only be processed by the liver.
Fruit: With the exception of berries, all fruit contains a high amount of fructose.
Sweeteners: Honey, Agave, brown sugar


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Can a Ketogenic diet help fight cancer?

27/12/2019

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Nearly all cancer cells share one common trait: they feed off carbs or blood sugar in order to grow and multiply.

When you eat a ketogenic diet, some of the standard metabolic processes are altered and your blood sugar levels go way down.

Basically, this is claimed to "starve" the cancer cells of fuel.
​

Read more here

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How might the keto diet help treat cancer?

26/12/2019

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There's more research available indicating that the ketogenic diet could help treat certain cancers like colon cancer, squamous cell carcinoma, as well as other metabolic diseases such as polycystic ovary syndrome, diabetes and epilepsy.

Read more here

Image courtesy of Nancy Maurya


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    I've been teaching yoga since 2009 and always had an interest in healthy living.

    Having recently been diagnosed with elevated cholesterol, I went in search for ways to lower it. In my search, I came across the Ketogenic diet.

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