We hear a lot about relationships with family, friends and partners, but as whole don’t care a lot about our relationship with food. Like any other relationship it must be cared for worked on daily for it to stand any chance of surviving long term.
Eating is something that is unavoidable if you are looking to live a long life anyway, more to the point eating healthy… time and time again it has been shown if you neglect your relationship with food, you will pay the price of sickness then followed by death. You only have to look at the volume of celebrity passing’s this year, and find out how they passed.. most of it was due to poor health choices that unfortunately took them away.
Rightly so we mourn these people who have lost their lives, then we say how sad it was to lose them, Then the same people who said this end up doing what the deceased did and fall ill and then die (due to poor health) and then it just repeats itself like a bad dream turned nightmare… when are you going to break this cycle for yourself ? Has this year not shown you already how important your relationship with your food is ?
It doesn’t matter if you have an eating disorder, or you’re in good shape and just peeking through at the mirror of Erised… what’s that ? (Click Here) You can still learn how to have a healthy and positive relationship with food and that can help you to stop under-eating, overeating and just being happy with where you are and who you are right now.
So without further ado I would now like to share with you some tips that can really help you have a better relationship with food.
Forget About Diets- They simply don’t work as you may be aware of the whole “Dieting industry” is a multi-billion dollar global industry. What a disgrace that is as we are not as a whole getting any slimmer. The obesity rate has reached an all time high globally, and whilst you keep buying all those pills, powders and god knows what else… those fat cats are laughing all the way to the bank.
Instead if you decided that you want to eat better, make it so it’s for the rest of your life, it makes no sense to only do it for a period of time and then spend the remainder ill and just being carted in and out of hospital.. Who really wants’ that for their future?
Again we can learn from what has gone before us, it’s happened too many times where people who decided to go on a diet (Aka Eat good for little bit) and then gain all the weight back again.
If you are truly serious about your goals when it comes to this, you will forget about diets, and make your relationship with food a priority. Just like all the people who download my meal plan do, which they only had to do for 30 days but most now email me and say that they now eat this all year round (Click Here)
So the point here is until you turn this into a lifestyle, you’re going to do either one of two things… one: A sucker to the dieting industry buying everything they sell you, whilst only getting bigger and sicker. Two: You give up. Keep on making excuses and then years later, when you’re told you will die, take action… then it’s the luck of the draw if you live or not, living that “fingers crossed” mentality is a poor one.
Eat A Variety Of Natural Foods- This is the one, honestly, if you are eating fresh foods often and not eating processed/ limiting processed food then you are on the right path to a good relationship with food.
The amount of vitamins and nutrients you will receive are second to none, your body will thank you also. The mind too, as you will know that you are eating well, you will feel and be much better, which in turn builds most of your so much needed confidence. You can get these from Fruits & Vegetables of course – anything that grows from the tree or the ground!
Find Healthy Ways to Manage Stress- There are so many ways to combat against stress.. going out for walks, running, hitting the gym, take up dance classes, soul cycle, yoga, meditation or just working on being more present in life. Whatever you choose it must be practiced, because it is a skill and going back to let’s say, binge eating or any of the poor habits will do you no good.
Seek Support- Is this not why you are here? There is ton of information at your disposal… don’t just read this and then do nothing, read this and then apply what you are learning and that starts by you taking action!
I would hate for you to be suffering in silence, I’m more than happy to help all of you get to your health/weight loss goals, so long as you are serious and are willing to take action (Or it’s a waste of both our time, right?)
I don’t advise you to go to a doctor, this is a underlying problem I see a lot of. First and foremost most doctors know nothing about eating well, (quick question; what kind of condition does your doctor look in ? ) most are in poor health, so why would you listen to them? And secondly it would be foolish of me to give out advice about what kind of surgery to proceed with if someone had a broken neck, so it’s exactly the same for a doctor to point to some old food chart and say eat in moderation… which by is a myth anyway. Want to hear more on why I do not advise going to your doctor (Click Here).
Lastly I launch my very own coaching program (Click Here) , to help the right people who truly need more of my time and expertise on a one to one level. This has been one of my projects that I am most proud of as I can see the impact that my coaching program is having, and who doesn’t want to make some kind of impact in life?.
I appreciate everyone who reads and engages on my blog. It’s just another level though when I’m able to help so many people away from the blog in real life, to reach their goals. My Di’1s always say that I teach them so much and are very thankful, which I am happy for. In turn though, I’m learning so much from everyone of you who have trusted me with their health, and looking to help many more of the right people seeking me out – think you are one of them ? (Click Here)
Despite the popular opinion of so many, to have a successful relationship with food you’ll need a permanent change in lifestyle habits. By you tearing down the concept of dieting and being in that mentality of short/quick fixes which in the long term of course never seems to work out, you will see your whole life transform.
This will also make your relationship with food a whole lot better, which then leads to you having a healthier and more stable weight… that not only you can have but also maintain for as long as you are alive and well.
It’s been a pleasure as always to be able to share with you guys/gals
Please do let me know though…
What did you make of all this?
Do you have anything to add to the list I’ve made, that maybe has helped you out?
What is your relationship now with food after reading this ?
Let me know by simply leaving a comment below
Until next time Ciao 🙂
We Look Up 大 🙏🏿
Just imagine eating a nice healthy breakfast filled with all the good stuff for our bodies such as: fibre, protein and healthy fats that will make you feel full and have plenty of energy to burn. You’d feel real good too.
Now let’s flip that to the current state that most of you are in right now, eating nothing at all which is a huge no no, find out why (Click Here) or eating foods that leave you feeling really sluggish and cause you to gain weight… not to mention increase your chances of getting chronic diseases.
Now here are the 5 worst foods you can eat in the morning ( from what people actually do eat in numbers) .
Pancakes & Waffles- Both of these contain eggs, flour, sugar and milk. But they are cooked in different ways. Although they contain a lot of protein, they have lots of refined flour in them. Plus many people do not stop there, oh no… In addition, it’s usual to top off the pancakes and waffles with syrup which contains high-fructose corn syrup.
What this does is cause an insulin resistance, which leads to type 2 diabetes. Even those who will argue that they use pure maple syrup are still stuck because maple syrup is very high in sugar, which has empty calories in it.
DID YOU KNOW?- The majority of us consume 2 to 6 times more sugar than we are supposed to. You’ll find this interesting (Click Here)
Muffins- You’d think this one would go without saying, a muffin is still a muffin, I don’t care if is organic it’s still trash!
They’re made from refined flour, vegetable oils, eggs and sugar ( yes even the organic ones contain way too much sugar)
“But It’s got egg in it, egg”… Indeed you’re right, and if that same egg had chicken droppings all over it would you still eat it ?
As many Muffin eaters will know they are normally topped with chocolate chips and some kind of dried fruit sprinkled with sugar on top, just to add to the calorie woes.
So needless to say Muffins are unhealthy.
DID YOU KNOW? Muffins over the last 30 years have been increasing in size, they are blaming this solely for the epidemic of obese people around, but of course it’s nonsense… and is only part of the problem.
Fruit Juice- Is one of the worst choices you can make if you’re looking to avoid chronic diseases and weight gain. It’s marketed as healthy because of the word “fruit” but It’s anything but.
I don’t want to say much more about this, just don’t drink it, I’ll let my DID YOU KNOW? Do the rest of the talking.
DID YOU KNOW? I have a video for you 🙂 (Click Here)
Margarine- This could be with toast or w.e the bottom line is It’s no good for you. For instance, if you put Margarine on toast it will make your blood sugar level go up, cause you hunger pains and increase your risk of gaining weight. It’s also not good for the heart either.
DID YOU KNOW?- Butter is way better for you than Margarine, all the health industry have done is sold you a lie… here’s the real truth (Click Here)
Gluten Free Breakfast Foods- For years now the health industry has been talking about the effects of gluten. While granted, there is no harm In avoiding gluten, eating processed gluten- free is… just like; a Muffin is still a Muffin – Processed food is still…
Lastly, any other kind of baked goods you can think of are no better than traditional wheat-based versions due to the low amounts of protein and fibre content in them.
DID YOU KNOW?- If you’re considering going gluten free, then you will find this one a good read (Click Here)
I’ve really enjoyed sharing with you some of the worst foods that a lot of you guys are eating in the morning’s and why you shouldn’t.
Please do let me know though…
What did you make of this post ?
Do you eat any of these I’ve mentioned here?
What is the worst thing you have ever eaten before in the morning?
Let me know by just simply leaving a comment below
Until next time
Do I need protein powder ? This is something people always ask. whether they are looking to put on size or lose weight, it’s a question that never goes away. So now I’m going to share with you my thoughts on protein powder as a whole, and whether or not you need it or not.
Protein powder is the most common supplement taken in the world of bodybuilding and weight training gyms.
The most popular ones amongst the bigger names in the fitness industry are whey and casein, which are proteins delivered from cow’s milk. I have a fact for you too, these substances are the most consumed protein powder’s worldwide.
Many athletes across the board in most sports consume an excessive amount of protein in the belief that the more you take the better you’ll be.
Companies are telling the public that they need to eat ridiculous amounts of high protein, without much thought to the consequences that come with excessive consumption.
The obsession with having large amounts of protein is so ingrained in our culture, that we are even told that if we don’t eat meat, it will be almost impossible to get any protein at all.
This is just another reason why protein supplements are in our diets everywhere, what they are doing is planting the fear into you, that you won’t get enough of a certain nutrient, so that means the companies themselves will sponsor supplement manufactures who in turn, sponsor athletes who represent and take their products.
This then gets the supplements seen by a wider audience, which leads to fans trusting the brands as they admire and look up to the athletes. Then they go out and purchase the supplements. This then creates an endless cycle that drives sales and profits, while potentially harming the health of many people who ironically want to live longer healthier lives.
You’ve seen all the magazines, websites and books feeding into this nonsense to gain bucks from you. This is why I feel I must speak up about this, and debunk these lies by showing you a healthier way to support your fitness goals without any substances.
Even if we look deeper into what is in the supplements (other than the cow’s milk) being sold, we find that some ingredients are of really bad quality anyway, for example: the process of making protein powders often leads to the healthy benefits being messed up made useless as a healthy supplement.
I am not talking about burning a steak or eating an egg which has been contaminated with salmonella. I’m talking about very high temperatures where the proteins are being heated to the point where our bodies do not recognize it as food anymore.
On top of that,many of the manufactures add chemical, toxic ingredients to their products. Aspartame, Saccharin, Fructose and artificial colouring to name a few ( you may see this written on the label).
Processed protein powders also contain heavy metals in them… doesn’t sound too appetizing huh ?
SO HOW ABOUT..
Getting your protein from real food sources instead! you can get that from meats, eggs, milk and dairy. In all of that above you get a good balance of your fats, carbs and proteins (You’ll like these) (Click Here) (Click Here) .
So there is no real reason to be taking crap such as protein powders or shakes now. Unless you are impatient, lazy and a god damn cheat who will carry on relying on consuming crap into your system, which will catch up with you in the end.
Whereas if you are patient, hard working and see the long term advantages eating real food, that indicates someone who understands their own health, not just fixated on a so called quick fix. Because let me tell you, even if you do opt to take this stuff. You still have to do the work (there is no magic pill).
I know of this first hand.. as people I know have done this.. not done the work, which has made them gain weight further and become really ill if already big, or making the slimmest of people put on a load of weight to the point of obesity.
With all that being said the question now is why would you want to ?
How you answer that question will tell me a lot about you!
I’ve enjoyed doing this one as it’s a different topic to what I would normally talk about.. Food!
Please do let me know what did you make of my thoughts on protein powder?
Do you take protein powder already… and still stand by it ?
Were you aware of the marketing tricks played on you, but didn’t care because you just wanted the so called “quick fix”?
Let me know by leaving a comment below
Until next time ciao 🙂
It’s easy for you to fold on your healthy eating whilst traveling. It could be a vacation somewhere, a constant rush of many different activities (Having you walk, drive, run, and crawl from A to Z) or just strictly business.
Whatever it is for you, maintaining healthy eating habits whilst on the road can be a big challenge.
It’s at this point the ever present fast- food outlets can be very tempting for you / eating unhealthy snacks and beverages. To some it may seem unreachable, unclimbable but fear not Di’1s..
I have some tips to help you eat healthy whilst traveling on the road!
Pack Your Own Snacks And Meals- You can do this one on any mode of transport of your choice.
This ensures you are not reliant on airline foods which typically don’t taste very nice for one and two you are unsure what is exactly in the food they are providing you with.
It’s really inexpensive and all you really need are some containers and flasks.
DID YOU KNOW- Trail mix ( No chocolate ones), Fruit, Greek yoghurt and some Sandwiches are very simple and easy to pack foods whilst on the road.
Drink Water- Like always get your water right. Stop with the excuses, It’s just as easy to find a place with running water as it is to find your local bar to drink alcohol! It’s so easy to get dehydrated on the road so it’s important you (Drink Up)
DID YOU KNOW- Drinking water really helps you with travel- related health conditions such as jet lag.
Stay Mindful- Please, I would like a show of hands, who wants indigestion, low energy and an upset stomach ?
If you’re eating unhealthy foods whilst traveling you’re at a higher risk of getting all of these, to be honest it won’t make any of your traveling fun.
So if you did ignore the first tip make sure you are mindful of your options and buy healthy.
Avoid Fast-Food Outlets- You would think this would go without saying but I will say it just in case. Please for your own weight loss goals, and general health period don’t do it!
It’s really sad to me that places like Mcdonalds remain as an option of choice for many across the world, when they – and places like them – have high fat ( the bad ones) added sugar and calories in their products.
If you decided to eat at a restaurant, a real one not Mcdonalds! Then focus on eating the healthy meals provided… such as lean proteins and your veggies.
If that seems stressful to you, then the first tip applies.
DID YOU KNOW- Fast-food outlets are making you sick and unhappy, and if you don’t stop it will escalate.
Don’t forget to eat breakfast- This seems to me like one of the biggest mistakes that people make pursuing their general weight loss goals.
This is a rookie’s mistake.. as this is the first thing you will be eating, what you eat will set you up for the rest of the day but if you eat poorly or in this case nothing at all! You’re heading for disaster.
You may laugh, but breakfast to me is like breathing, it has to happen every time – no excuses!
If your hotel offers you complimentary breakfast, choose a high fibre and protein meal, such as whole grain toast with peanut butter. Foods such as this will fill you up until lunch time, no you say? That’s why you packed your own snacks right… eat up!
It’s been great sharing this with you.
Do let me know in the comments below though..
What did you make of my tips I shared with you ?
Are you traveling anywhere on the road ?
Which one of these tips are you going to use ?
Do you have any tips of your own to share ?
Once again it’s been great, stay healthy and happy
until next time, ciao 🙂
Easter is only around the corner guys & gals! For months the supermarkets have been packed with chocolate eggs and hot cross buns, ready for you all to purchase and eat.
I’m not going to advise you to eat chocolate, nor eat it in moderation so if this is what you were hoping for (this is not for you,
sorry not sorry).
This is for the serious people and Di1’s who are committed, focused and ready to see out their weight loss/ health goals to the end.
With that being said, here are some tips and motivation for a happy and healthy Easter.
First things first just because it’s Easter does not mean that you skip your regular healthy meals for less healthy ones… if anything, this is a time to stay strong and continue eating well, like you have been doing so far this year. This will be a test of your true character, and you will feel like you have accomplished so much from having this experience under your belt, and you would be right too.
Don’t Forget- to eat plenty of vegetables in your main meal, included whole grain carbs and protein.
Something New For Breakfast
If you feel like you want something other than what you normally eat, cereal or peanut butter on toast.. why not try out some whole grain pancakes, greek yogurt with some fruit or maybe some tomato, mushroom and spinach. After all, life is about trying out new things, right ?
Why does a treat at Easter time have to be around food ? It can just as easily be non- food related , such as spending more time with your loved ones, going away somewhere on a mini vacation, being active with friends or your children. If you are an adult or just feel like treating yourself ( hey why not) how about shopping for some new clothes or investing in a fitness DVD, a cookbook or one of my coaching programs this Easter (Click Here)
Hot Cross Buns Anyone ?
You may not be eating chocolate, but you can always have some hot cross buns. Just make sure they are whole grain, and avoid spreading any sort of jam on them. Why not try toasting them, and then serving them with some berries.
Don’t Skip Your Workouts
It’s very easy to get off track with the holidays, but it’s vital you stay consistent and on track. Do not skip your workouts you have planned, instead work even harder.. because more than likely you will have less time, and just imagine if you can stay consistent at a time like this, then you can stay consistent any time!
Eat some real eggs
Forget the Easter bunny and his chocolate eggs, and opt for mother nature’s ones instead. They are real good for you, so much so I’ve even taken time before to let you guys know about it… (Click Here)
Let’s Be Real Here
If you do any of these things you are setting yourself apart from the rest, I’m referring to the rest of the population that celebrate Easter.
You see it’s easy to do the norm. Even though you know you will not benefit from it, to still do it anyway.
It takes someone who is fed up of making the same old mistake over and over again, it takes someone who is fed up of complaining about not reaching their weight loss/health goals, it takes someone who is tired of making excuses and blaming others for their own bodies and takes full responsibility and it takes someone who cares enough for themselves and their well -being to say “enough is enough it’s time to take action!”.
Some will store this information away and carry on as they were, and some will take this great value, put it into action and see big changes in their lives. The question is what will you do with it ?.
As always it’s been a pleasure to share this with you.
Do let me know though in the comments below..
What are your thoughts after reading this ?
How will you be spending your Easter ?
Whatever your thoughts and however you spend your Easter, I hope you have a happy and healthy one!
Until next time Ciao 🙂
You may of heard the saying “Protein is king” before. So why is protein so highly prized?
Below I will share with you the reasons why Protein is so beneficial to your weight loss goals.
Protein is a very important nutrient for weight loss goals, in fact it’s the most important one!
First off if you compare this to fat or carbohydrates, protein keeps you fuller much longer.
This makes you less likely to be snacking at midnight and adding on unnecessary calories. It then becomes easier to sustain the weight once you have lost it.
Those of you with a sweet tooth will like this tip.
If you pair protein with carbohydrate foods it slows down the absorption of sugar in your stomach and into your bloodstream, which will most likely help to prevent your blood sugar level from rising due to less future cravings.
Your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrates or protein ( its a scientific fact you know).
As your losing weight, your body will lose both muscle and fat, during this process. It is important that you still continue to eat enough protein in your diet.
Doing this ensures you are having adequate protein coming into your system, which will fuel the fat burning process, while preserving the calorie- burning and keeping the lean muscles you just gained.
When eating high- protein diet it will cause weight loss, but the catch is you don’t have to calorie count, portion control or any of those type of restrictions.
So How Much Protein Is Optimal ? & How To Get More Protein In My Diet ?
(Click Here) to find out.
So after all that I hope you understand that for fat loss, protein really is king.
You do not need to restrict anything to benefit from a higher protein diet. It’s all about adding to your diet.
This is appealing of course because most high- protein foods are also very tasty.
A high-protein diet can also be an effective obesity prevention method, not just something that you only use temporarily to lose fat.
By permanently increasing your protein intake, you end up tipping the “calories in” vs “calories out” balance in your favour . increasing the protein intake, you end up tipping the calories in vs calories out balance in your favour .
I know if you do this consistently in months, years and dare I say it, decades.. the difference in your waistline will be something else.
Though calories still count. Protein can reduce hunger and boost your metabolism, but you wont lose weight if you don’t eat fewer calories than you burn it’s just that simple.
It will be very difficult to do this without gaining weight if you are still eating junk food. For this reason you should still base your diet mostly on wholesome foods & single ingredient foods.
DID YOU KNOW? Your protein needs an increase after an intense workout. So increasing your protein intake on days that you exercise is a must!
THAT’S IT !
I’ve really enjoyed sharing with you, How Protein Can Help You Lose Weight!
Did you enjoy reading this ?
Will you be making any changes to your protein intake after reading this ?
Do you have any questions you would like me to answer ?
Then just leave a comment below.
Until next time ciao
P.S. Want to get Di Nutrition’s blog feed/ exclusive content via email?
Then sign up to my free newsletter now!
We already now know “The 6 Foods To Eat When Pregnant”. If you missed that one from last month (Click Here) .
Now, due to several requests, I have compiled a list of “The 6 Foods To Avoid When Pregnant”, below.
High Level- Mercury Fish – Is really toxic. It is not safe to consume at all, and is most commonly found in polluted seas.
In high amounts it can be toxic to your immune system, kidneys and nervous system.
Since it is found in polluted seas, large fish that live in these oceans can accumulate high amounts of mercury.
So I would advise pregnant women not to eat high level- Mercury fish at all.
High Level- Mercury Fish include:
Tuna ( Albacore tuna is a no no)
DID YOU KNOW? It is important to note that not every single fish is high in mercury, just certain types. Consuming low- mercury fish during pregnancy is very healthy, and these fish can be eaten up to 2 to 3 times a week. Fatty fish is real high in omega-3 fatty acids, which is important for your baby.
Raw Fish- You must not eat this at all cost! Most raw fish carry several infections such as Salmonella and Listeria.
For example Listeria can cause Miscarriage, Premature delivery, Stillbirth and other health issues .
Therefore I would advise Pregnant women to avoid eating raw fish and shellfish. So this includes many sushi dishes.
DID YOU KNOW? The other infections raw fish carry are Norovirus & Vibrio.. not very pleasant 🙁
Raw Eggs- I mean why would you do such a thing ? Raw eggs may be contaminated with Salmonella.
The symptoms of Salmonella infections are normally experienced by the mother only.
The symptoms include:
Though in some rare cases, the infection can cause cramps in the uterus, leading to premature birth or stillbirth.
DID YOU KNOW? Lightly scrambled eggs, Poached eggs, Hollandaise sauce, Homemade mayo, Salad dressing, Homemade ice cream and icing on cake all commonly contain raw eggs in them.
Unwashed Fruit & Vegetables- Surfaces of unwashed or unpeeled fruits and vegetables could contaminate with several bacteria and parasites.
These include Salmonella, E. Coli and Listeria, which you can get from the soil or through handling.
Contamination can actually happen during production, harvest, processing, storage and transportation.
While you’re pregnant, it’s very important to minimize the risk of infection by thoroughly rinsing, peeling or cooking fruits and vegetables.
DID YOU KNOW? A dangerous parasite called Toxoplasma is found in unwashed fruit and vegetables. This why it is always important to rinse, peel thoroughly or cook your fruits and vegetables, to minimize chances of infection to you and your child.
Caffeine- Such as Coffee, Tea, Soft drinks and Cocoa for pregnant women, I would generally advise to limit their Caffeine intake to less than 200 mg per day, or about 2 to 3 cups of coffee.
Caffeine is absorbed very quickly, and passes easily into the placenta.
I also discovered that because unborn babies and their placentas do not have the main enzyme needed to metabolize caffeine, high levels can build up.
High caffeine intake during pregnancy has been shown to restrict fetal growth and increase the risk of low birth weight at delivery.
DID YOU KNOW? Drinking high amounts of Caffeine can cause low birth weight which increases infant death and chronic diseases in adulthood such as Type2-Diabetes & heart disease.
Alcohol- I’m sure this goes without saying that pregnant women should not be drinking any alcohol – period.
It’s been long known about the increased risk of miscarriage and stillbirth by hitting the bottle.
Even a small amount can have negative impacts to your baby’s brain development since no level of alcohol has been proven to be safe during pregnancy.
If I asked you if you would like to poison your baby ? And you say “NO” then don’t drink because this is what you are doing to your innocent baby.
DID YOU KNOW? If you answered yes to that question I advise you to seek some professional help!
Proper sanitation of the food and handling of food is always your best bet, especially whilst pregnant.
Though, this not always easy to do, since some foods could already be contaminated when purchased.
Therefore, it is best to avoid the foods on the list completely. The health of you and your unborn baby should come first ( Includes consumption of drink too)
If you want to learn more about the foods you should be eating during pregnancy, then, again
I hope you’ve realized more than ever how important a healthy diet is,
Especially whilst pregnant.
I’ve loved doing this one, especially as it was requested by you guys!
What did you think of it ?
What did you learn from it ?
Any other questions ?
Then just leave a comment below and I will of course get back to you
Until next time ciao 🙂
P.S. Want to get Di Nutrition’s blog feed/ exclusive content via email?
Then sign up to my free newsletter now!