Go nuts for nuts!

Nuts are one my favourite foods, they are a great snack with a piece of fruit or you can sprinkle them in to a salad to give a bit of texture and flavour. Nut butters are nice with vegetable crudités and you can also chuck them into a smoothie to add a bit of protein and healthy fats.

I am always confronted by people when I tell them to eat nuts, that they are full of fat and will either make you fat or increase your cholesterol and be bad for your heart. This is so far from the truth. Except in the case where someone has a nut allergy or nut intolerance nuts are extremely healthy. Research from the Archives of Internal Medicine in 2010 found that those eating 67g of nuts a day reduced total cholesterol by 5% (total cholesterol is a pretty useless marker for cardiovascular health by the way), but also lowered the “bad” LDL cholesterol by 7% and improved the ratio of LDL to “good” HDL cholesterol.

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High protein low GL diets best for weight loss

I’ve said this time and again – higher protein diets combined with low GL load foods are the best long term strategy for weight management.

Paleo diet more satisfying than a Mediterranean Diet

High protein low carb diet rules

When people hear “high protein diet” they start to think “I must eat 5 chickens and 10 tins of tuna a day” like a body builder, however this is not the case. A systematic review and meta analysis conducted by The American Journal of Clinical Nutrition (2009, 90: 1674-1692) looked at high protein diets and bone health. The protein intake of these studies ranged from 0.9-1.7g/kg BW, but the majority of studies used 1.2g/kg BW. This is not an excessive amount of protein. Consider that there is roughly 22g of protein per 100g of meat, fish, seafood or poultry. So, if you times your body weight by 1.2, then divide the answer by 0.22 you will get the amount of meat, fish, seafood or poultry you should eat in grams.

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Male Fertility

Male fertility rates are dropping to an all time low. Dr Bob Rakowsky suggests that we at a point in history where there are more infertile males than females and that male birth rates are dropping day by day – yes males are a dying bread!. Even those males that live are turning in to women (have you seen The Only Way is Essex – Harry and Joey Essex – point proven!!).

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Cancer causing chemical found in thousands of processed foods

On Tuesday the Daily Mail reported that a chemical which causes cancer called acrylamide has been found in a huge range of processed foods including chips, instant coffee, bread, biscuits, crisps, breakfast cereals and baby food. This nasty little chemical has been linked to several types of cancer and is known to cause infertility.

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Reasons to take fish oil

There are many foods that are claimed to prevent disease and keep us healthy. One particular food that has received a lot of attention as being healthful is oily fish. Along with the good sources of protein, B vitamins and certain minerals that fish provides, it is the essential fatty acids EPA and DHA in the fish that are so important for our health. However, very few of use eat enough oily fish to get adequate amount of omega 3 fatty acids. We have become so deficient in these omega 3 fats that adding them to the diet has almost become a panacea for all health conditions. A literature search of medical journals demonstrates that fish oil may play a role in the management of all known diseases. Simple go to the website pubmed (type pubmed into google.co.uk) and type fish oil + “a disease” and see how many published medical papers you can find that prove omega 3 fats in fish oils truly are healthy.

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The secrets to success of weight loss


The secrets to success of weight loss

With the changing of the clocks we creep into spring and summer and the New Year’s resolutions are a distant memory. Your best intent to “diet” or go to the gym more often have been taken over by more pressing engagements and you have not seen the kind of changes in your body shape that you dreamed of in January. Why has this happened? You were so full of desire and intent just a few short months ago, but you failed to keep in mind the true secrets to success with weight loss.  Beyond nutrition A modern approach to weight loss here are the biggest mistakes you made.

Not having enduring self discipline

To achieve any goal in life you have to have a burning desire to achieve it and the self discipline to see that goal through to fruition. Discipline to eat the right foods at each meal and snack, discipline to eat breakfast every day, discipline to turn down the invitation to go out on the piss with your mates or go out to dinner again. This discipline can also manifest as getting yourself in to the gym to do that workout when you are tired or not feeling fully up for it.

Set yourself goals and have the self-discipline to see them through – no one else is going to do it for you.

Not having the motivation

It’s always a good idea to have some source of external motivation such as having a friend or partner who will do a diet or exercise plan with you; it’s a good idea to hire a personal trainer who will push you in the gym, join a weight loss bootcamp or hire a nutritionist for weight loss who will give some accountability to make the right food choices. However you must have some internal motivation to actually want to change your situation, your body shape or your health. Once you have your mind set on what you want to achieve it’s a lot easier to commit to the eating and exercise plan that will be required for you to lose weight.

Use both internal and external motivation to achieve your goals.

Taking the easy way out

It’s always simple to take the easy way out. It easier to order a take away than make steak and roast vegetables; it’s easier to hit the snooze button 3 times than it is to get up 20 minutes early to make a nutritious breakfast and it’s easier to stay at home when it’s raining outside and not go for that run in the park. But this easy way out is a sure fire way to failure in all that you do, not just when it comes to weight loss. Take the hard way of doing things.

Success takes effort and hard work and you won’t be successful with weight loss unless you put the effort in.

Planning and preparation

Failure to prepare is preparing to fail, it’s that simple. If you don’t prepare your food for the day then you will be left with no other option than to buy a crappy sandwich from a high street store. Similarly if you don’t have the right food in the fridge you will make the wrong choices. If you don’t plan your day so you can get that workout in before lunch or before work then you will not burn calories or build muscles which are essential for weight loss.

Prepare your food on a daily and weekly basis and plan when you are going to fit your workouts in – stick to it.

The right food choices

Only after you have implemented the preceding tips will making the right food choices truly count. Once you have discipline and motivation, once you take the time to make the harder choices and when you plan and prepare your schedule will making the right food choices become easy. What we know is that different diets work for different people, so essentially any way of healthier eating will help you lose weight once you have discipline and motivation and preparation to stick to it. However if you bear in mind that eating slightly less calories and less starchy carbs will also help you lose weight.

Low carb “Boot camp” for rapid weight loss  

Make the right food choices – anything that nature made is healthy, anything that man made is not

Supplements where necessary

Taking the right supplements can speed up your weight loss and improve your nutrition. However don’t fall for the bullshit you see in the magazines such as rapid fat loss pills and thermogenics. We know from scientific studies that omega 3, vitamin D, carnitine and green tea extract are good for weight loss. Stick with these basic and you will get it right 90% of the time.

Omega 3, vitamin D, carnitine, green tea extract.


Some people lose weight quickly, it just falls off. Others need much more time – we are all biochemically unique and lose weight differently. True success for your weight loss depends upon doing these tips often and doing them over the course of a long time. In fact these tips should become lifestyle habits. Just look at people who are successful in other areas of life, they are successful because they make habits consistent with success. Doing these things consistently will bring you success in your weight loss.

Do things which bring you success consistently.


So if you want to find out how to lose weight click here  

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Latest advances in CVD and heart health

These are the latest advances in cardiovascular medicine direct from Dr Mark Houston, founder of the Hypertension Institute in Nashville, Tennessee.

There are 3 mechanisms at work in the development CVD – it’s not just about cholesterol.

  • Inflammation
  • Oxidative stress
  • Autoimmune disease of the vascular system (leading to endothelial dysfunction and vascular muscle dysfunction)

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Not a bad endorsement…

Mark Schwarzer has worked with expert nutritionist for weight loss and strength coach Steve Hines to improve his performance


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