Can you identify any dietary habits of yours that need to be cleared out to make way for a fresher, cleaner approach to eating?
Are there things you eat every day that are unimpressive from a nutrient perspective, and are therefore ‘taking up space’ in your diet?
9/15/13
The effect of stress is often under-appreciated for its role in fat loss.
Chronic stress is one of the most important issues to address if you’re not losing fat.
The reason is that persistent stress leads to cortisol secretion and cortisol’s primary function is to increase blood sugar (bringing with it an insulin spike) so you have enough energy to get through a stressful situation.
When this becomes chronic it produces inflammation and deregulation of the hypothalamic pituitary axis, which means the body’s hormones aren't balanced.
Everything is out of whack in the body and fat loss simply won’t happen.
You can control what goes into your mouth, so begin with reducing nutritional stress by eating nourishing foods full of micronutrients. These nutrients are then available to your body to help it to begin functioning as it should.
Chronic stress is one of the most important issues to address if you’re not losing fat.
The reason is that persistent stress leads to cortisol secretion and cortisol’s primary function is to increase blood sugar (bringing with it an insulin spike) so you have enough energy to get through a stressful situation.
When this becomes chronic it produces inflammation and deregulation of the hypothalamic pituitary axis, which means the body’s hormones aren't balanced.
Everything is out of whack in the body and fat loss simply won’t happen.
You can control what goes into your mouth, so begin with reducing nutritional stress by eating nourishing foods full of micronutrients. These nutrients are then available to your body to help it to begin functioning as it should.
Detox your Body
Cleanse your body, protect it from disease, and enhance your health system by detoxing with these supportive foods.
BLOOD
What does it do? The blood is a specialized bodily fluid that supplies substances and nutrients, such as sugar, oxygen, and hormones to our cells. It carries waste away from the cells and contains clotting agents. It is the circulatory system that holds the high-speed highways of the blood for transport.
Supportive foods – Blood building and circulatory supporting foods include dark green leafy vegetables such as dandelion greens, kale, collard greens, spinach, arugula and broccoli; also garlic, fresh ginger root, cayenne pepper, and protein-rich foods, apricots, beans, wheat germ, and tofu.
LYMPH
What does it do? As a part of the immune system, lymph nodes are located throughout the body and hold precious cells of the immune system. It’s important to keep your lymph nodes healthy to reduce the risk of colds and flus.
Supportive foods – Foods that support lymph node function include clean proteins such as wild-caught fish and grass-fed beef, citrus fruits, crimini mushrooms, turnip greens, spinach, and kale, garlic, parsley, carrots, asparagus, strawberries, and tomatoes.
LIVER
What does it do? Besides being the second-largest organ in the body (second to our skin), the liver processes virtually every transaction in the body – sorting, packaging, storing and using nutrients, vitamins, and minerals. This is one organ you’ll definitely want to nurture.
Supportive foods – There are two main detoxification pathways of the liver—eat foods that nurture those systems, and you’ll receive support in return. Foods include beets, leafy greens, broccoli, Brussels sprouts, olive oil, flax seed oil, citrus fruits, garlic, cabbage, green tea, avocadoes, and artichokes.
GALLBLADDER
What does it do? The gallbladder’s main function is to act as a place of safe-keeping for bile, the green substance the liver produces. When signaled to do so, the gallbladder releases bile to digest fats and cholesterols.
Supportive foods – Specific nutrients help to maintain the quality and integrity of the bile for digestion – without them, the bile become thick, sluggish, and coagulated, causing gall stones. Foods which help maintain integrity include beets, apples, cucumber, Swiss chard, dandelion greens, lemon, flax seed oil, and sweet potato.
PANCREAS
What does it do? The pancreas manufactures and secretes the enzymes necessary for digestion, including those that help digest proteins, fats, and carbohydrates.
Supportive foods – Foods that support the pancreas include anti-inflammatory foods and foods that help maintain healthy blood sugar, including blueberries, cherries, broccoli, garlic, grapes, spinach, kale, collard greens, Swiss chard, sweet potatoes, tomatoes and tofu.
KIDNEYS
What do they do? The main function of the kidneys is to filter and clean the blood. They also regulate blood pressure, minerals (including potassium, sodium, chloride, calcium, and phosphorous), and acidity levels within the body.
Supportive foods – Foods that support kidney health include anti-inflammatory foods and foods which support mineral balance, including parsley, bell peppers, cabbage, cauliflower, apples, garlic, onions, cranberries, blueberries, strawberries, cherries, grapes, fish and olive oil.
INTESTINES
What do they do? Both the small and large intestines work with the absorption and elimination processes of our food and its nutrients. Keeping our digestive system healthy also keeps other systems healthy, such as our lymph and blood.
Supportive foods – Healthy intestines require a healthy balance of good bacteria and proper elimination, enabling this system to do its job. Supportive foods include insoluble and soluble fibers such as flax seeds, beans, green leafy vegetables, oats, whole grains, fresh fruits and vegetables, and more. Probiotic rich foods such as yogurt, kefir, kombucha and other fermented foods are also extremely useful.
BLOOD
What does it do? The blood is a specialized bodily fluid that supplies substances and nutrients, such as sugar, oxygen, and hormones to our cells. It carries waste away from the cells and contains clotting agents. It is the circulatory system that holds the high-speed highways of the blood for transport.
Supportive foods – Blood building and circulatory supporting foods include dark green leafy vegetables such as dandelion greens, kale, collard greens, spinach, arugula and broccoli; also garlic, fresh ginger root, cayenne pepper, and protein-rich foods, apricots, beans, wheat germ, and tofu.
LYMPH
What does it do? As a part of the immune system, lymph nodes are located throughout the body and hold precious cells of the immune system. It’s important to keep your lymph nodes healthy to reduce the risk of colds and flus.
Supportive foods – Foods that support lymph node function include clean proteins such as wild-caught fish and grass-fed beef, citrus fruits, crimini mushrooms, turnip greens, spinach, and kale, garlic, parsley, carrots, asparagus, strawberries, and tomatoes.
LIVER
What does it do? Besides being the second-largest organ in the body (second to our skin), the liver processes virtually every transaction in the body – sorting, packaging, storing and using nutrients, vitamins, and minerals. This is one organ you’ll definitely want to nurture.
Supportive foods – There are two main detoxification pathways of the liver—eat foods that nurture those systems, and you’ll receive support in return. Foods include beets, leafy greens, broccoli, Brussels sprouts, olive oil, flax seed oil, citrus fruits, garlic, cabbage, green tea, avocadoes, and artichokes.
GALLBLADDER
What does it do? The gallbladder’s main function is to act as a place of safe-keeping for bile, the green substance the liver produces. When signaled to do so, the gallbladder releases bile to digest fats and cholesterols.
Supportive foods – Specific nutrients help to maintain the quality and integrity of the bile for digestion – without them, the bile become thick, sluggish, and coagulated, causing gall stones. Foods which help maintain integrity include beets, apples, cucumber, Swiss chard, dandelion greens, lemon, flax seed oil, and sweet potato.
PANCREAS
What does it do? The pancreas manufactures and secretes the enzymes necessary for digestion, including those that help digest proteins, fats, and carbohydrates.
Supportive foods – Foods that support the pancreas include anti-inflammatory foods and foods that help maintain healthy blood sugar, including blueberries, cherries, broccoli, garlic, grapes, spinach, kale, collard greens, Swiss chard, sweet potatoes, tomatoes and tofu.
KIDNEYS
What do they do? The main function of the kidneys is to filter and clean the blood. They also regulate blood pressure, minerals (including potassium, sodium, chloride, calcium, and phosphorous), and acidity levels within the body.
Supportive foods – Foods that support kidney health include anti-inflammatory foods and foods which support mineral balance, including parsley, bell peppers, cabbage, cauliflower, apples, garlic, onions, cranberries, blueberries, strawberries, cherries, grapes, fish and olive oil.
INTESTINES
What do they do? Both the small and large intestines work with the absorption and elimination processes of our food and its nutrients. Keeping our digestive system healthy also keeps other systems healthy, such as our lymph and blood.
Supportive foods – Healthy intestines require a healthy balance of good bacteria and proper elimination, enabling this system to do its job. Supportive foods include insoluble and soluble fibers such as flax seeds, beans, green leafy vegetables, oats, whole grains, fresh fruits and vegetables, and more. Probiotic rich foods such as yogurt, kefir, kombucha and other fermented foods are also extremely useful.
Nutrition - lose the calorie restriction/ lose weight mindset instead nourish your body and live!
Nutrient
density – refers to the micronutrients that contain no calories. (Macronutrients are protein, carbohydrates
and fat) However there is no guarantee that food will contain micronutrients.
Micronutrients
are all vitamins, minerals, trace minerals, phytochemicals, antioxidants and
carotenoids (Carotenoids, the colourful plant
pigments some of which the body can turn into vitamin A, are powerful antioxidants that
can help prevent some forms of cancer and heart
disease, and act to enhance your immune
response to infections.).
Other than
protein, carbohydrate and fat, every nutritional component is that of a
micronutrient.
When there’s
a lack of micronutrients in what we eat, our hunger signal remains active; overconsumption
and weight gain are likely the result.
If we eat
nutrient-dense food, our chemical hunger signal will turn off naturally.
GGG Members and Current Beginner Program Participants welcome
Confused
about Nutrition?
2 hour Workshop and Woolworths Trip
Tuesday Oct 1, 6:30pm- 8:30pm
$20 per person, payable on the night
All details on registering, where meeting are at the clubhouse
· What
is nutrition?
·
Learn how to read food labels
·
What quantities of sugar, salt and trans fat
are acceptable per serve?
· Let’s head down to Woolworths
·
Vegetables – what is it – how can I eat it?
·
Health Food Section
·
Cereals
·
Breads
·
Herbal Teas
·
Sauces
·
Canned Fish
·
Can Tomatoes, tomato paste, pasta sauces
·
Dairy – cheeses, yoghurts, milk
·
Frozen section – fruit, chips, fish
Notes taken from "Thrive Foods" by Brendan Brazier - a book in club library
Food
provides us with the building blocks we use to reconstruct our bodies during
the regeneration process. Cellular
tissue is constantly dying and regenerating. Nutrition whether good or bad
plays a significant role in the regeneration process. Nutrition can speed or
slow down the regeneration process, depending on the quality of the foods you
eat. When your body doesn’t receive the
“biological building blocks” – that is the nutrients it needs to keep pace with
cellular regeneration, it experiences nutritional
stress.
Stress
causes elevated cortisol levels which affects all other hormones. When the hormonal balance falters and
cortisol levels are high, it’s almost impossible to tone muscle and lose fat.
The reality
is that work, family and the other stressors in our lives are sometimes not
within our control. Fortunately, what we
choose to eat is.
Nutrition is
a good place to start to reduce stress.
Quick Banana Cake
300g ripe banana, 3 eggs, 60g maple syrup or honey, 1 teaspoon vanilla extract, 60g macadamia oil, 1/2 teaspoon cinnamon, 1/2 teaspoon baking soda mixed with 1 tablespoon of lemon juice, 2 cups of almond meal, 1/4 cup ground flaxseed
Preheat oven to 160 C
In blender add all ingredients EXCEPT almond meal and flaxseed. Blend until ingredients the consistency of a thick smoothie.
Place into a large bowl and add the almond meal and flaxseed. Mix well.
Pour into cake tin. Can add before going into the oven a handful of frozen blueberries push deep into the batter using a spoon.
Bake for 45 mins to 1 hour.
A slice after a long run could hit the spot
Preheat oven to 160 C
In blender add all ingredients EXCEPT almond meal and flaxseed. Blend until ingredients the consistency of a thick smoothie.
Place into a large bowl and add the almond meal and flaxseed. Mix well.
Pour into cake tin. Can add before going into the oven a handful of frozen blueberries push deep into the batter using a spoon.
Bake for 45 mins to 1 hour.
A slice after a long run could hit the spot
- refuel liver glycogen levels so you have energy for the next time you exercise
- banana contains magnesium and potassium to ease muscle soreness
- protein top up from the almond meal to help repair your body after exercise
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