Food Sugar Video

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Project Restoration – Part Three

How focusing on recovery can sky rocket your results

Did you know that you are designed to be lean, strong, healthy and energised? That’s your default setting! There are many factors however in modern day life that are taking us away from our design. This is why we started PROJECT RESTORATION, where we share tools you can use instantly to RESTORE you to what you were designed to be.

In week 1 we described one of the most powerful tools you will ever come across yet no one talks about, then last week we talked about how you can use different types of movement (and importantly, the appropriate movement for you at any given time) to energise and heal instant of drain you and cause pain.

This week we’ll be tackling one of the biggest issues in the world when it comes to how much energy you have and consequently how you feel.….. What we put in our mouths.

How does what we eat and drink affect our energy, mood and waistline??

Your body is made up of millions and millions of cells. Cells die and new ones are made constantly. What are these cells made out of? You guessed it, what we put in our mouths. The quality of your cells can determine how your joints feel, mood swings, energy levels and tonnes of other things. Just like you can’t make chicken salad out of chicken poo, the better the fuel you put into the system the better you’re going to look and feel.

We’ve talked lots of times about food quality, so today I’m going to address another aspect of nutrition: quick fixes.

When mid-morning strikes or you’re approaching the middle of the afternoon, have you ever thought “oh, a little coffee or chocolate now would be just the thing”? Our energy drops and we feel a little sugar or caffeine would be perfect for a quick energy boost.

We’ve all done it. I used to be pretty much addicted to coffee for these pick me ups. The danger with using caffeine and sugar is that it’s a short term high that has long term problems:

  • Increases chances of diabetes and other chronic diseases
  • Mood & energy swings due to fluctuating sugar and hormone levels
  • Body decreases ability to handle sugar or stress leading to weight gain and anxiety challenges

So what’s the answer?

Don’t get me wrong, I still love my coffee and have an espresso every morning. Life’s too short sometimes! But I have found superb additions as a snack are green smoothies. Smoothies (using a juicer is also a good option) are a great way to get in extra veg and fruit. They add crazy amounts of energy, they really help to shed the pounds and they just makes me feel really good.

For more important info on the benefits of juicing and smoothies and how to start click here. Today I’d like to share with you my current favourite: The Green Energy Machine. Add all the following to a liquidizer or juicer and vary the amounts to your taste:


  • Handful of spinach
  • Half a courgette
  • Half a cucumber (or celery)
  • Thumb piece of ginger
  • Half a pear
  • Half an apple
  • Juice of half a lemon

I’d love to get your feedback on how you find it. My advice would be try it as a snack for two weeks and see how you feel.

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Recently we touched on a topic that is crucial when it comes to improving your health: Learning to listen to your body. Your body knows exactly what it needs, and it’s trying to tell you all the time. But with the hectic nature of modern lifestyles, many of us have forgotten how to listen to it! Just like when you put the right fuel into a car and regularly service it, when you start to giving your unique body what it needs at any one time, real health starts to develop.

This month we are going to look at the latest fads and health crazes that are sweeping the nation, listing the benefits, the things to look out for and I’ll leave you to make your conclusion. I am writing on these topics simply due to people constantly asking about which one works the best. As you can probably imagine from what I have mentioned and frequently write about, if it’s not sustainable it generally won’t produce sustainable results and we are all unique, so what may work for your friend may not always work for you, hence why I encourage people to really start to understand their own bodies and listen for what it needs!

The first one we’re going to look at is Juicing


What is it?

Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fibre, which is lost during most juicing.

Good points:

  1. Extreme heat (over cooking) can degrade the nutrients in most foods, so juicing is a good way to get raw foods.
  1. Having the foods in liquid form can increase the amount of goodness we absorb. There is a caveat which I’ll mention later
  1. If you’re not eating much fruit and vegetables at the moment it can be a good way to introduce them into your diet.

Things to watch out for:

  1. If you’re used to sweet foods, the taste takes a while to get used to. Many people add sugary foods to sweeten their juice which takes away most of the benefits.
  1. Limit fruit if you’re looking to lose weight.
  1. It must be remembered that it is not a meal replacement as it has very little fat and protein.
  1. Degrades quickly over time so drink straight away
  1. Can be time consuming
  1. The caveat I mentioned earlier to ‘drinking’ our vegetables is that the process of chewing is more important than many think. Chewing alerts the body to prepare for digestion and also releases some of the enzymes needed to break down the food in saliva.
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Serial Snackers

In our fast paced, high stress, keep up with the jones’, ‘time is money’ society, snacking literally and metaphorically is the tool we’re using, even when we know deep down it’s not the answer.

When was the last time you sat down at the table, away from all forms of work, screens and other distractions, for at least half an hour for breakfast, lunch and dinner? And when was the last time you did the above, whilst making each meal from scratch?

For most of us, the above never happens. We are so blessed in our society, we have everything we could ever want, yet we are still being told we must strive for more. Now please don’t misunderstand me, I am a firm believer in making the most of what we have been given and aiming to become the best version of ourselves we can be, in order to have a fulfilling life and be able to contribute to society. I’m not sure however, that we’re going about it in the best way…

The gap in the market

With the modern day lifestyle, the convenience food industry spotted a gap in the market, and have very slowly and very cleverly created a whole diet plan of convenience foods that you can eat ‘on the go’. On the surface, this appears ideal: “I can have a nutritious shake and healthy cereal bar for lunch AND get more work done by skipping my lunch hour” or “I just need another coffee and chocolate bar for a quick pick me up”. This may seem like a ‘win-win’ but is a very big problem and it’s not confined to our food.

We are being driven towards a people that demand instant gratification, whatever we want, whenever we want it. This is leading us to always look for the quick fix, which we think will solve all our problems and not take any work on our part. Once you notice it, it is everywhere: Losing weight (surgery, pills, gimmicks), making money (get rich quick schemes, lottery) and many other areas.

Do these quick fixes actually work? I think you know the answer. Over 90% of lottery winners are broke within two years and over 90% of people who have liposuction put the weight back on AND MORE in the same time frame.

So what do we do?

This may not be what you want to hear, but I’d rather serve you properly by telling the truth: Powerful people take control of their lives by accepting responsibility for their actions. Anytime they want to get better at something, they realise we are our habits and to change it will take time, effort and sustained discipline by THEM. But do you know what they also realise? The results are worth every penny and every second they put into it.

So I really encourage you, take an honest look at your health, realise it is what it is at the moment, forgive yourself for beating yourself up for so long and start taking the steps to improve it. A great first step could be: eat 3 or 4 good nutritious meals a day, taking your time, giving it the importance it deserves. You’ll really start to enjoy the results. Have a great week.

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Why Detoxing Sometimes Hurts!

Ever tried to come off caffeine or sugar but been hit with the headache from hell or just quit and gone back to old ways? Here’s the truth on what happens and how to detox safely and effectively…

Headaches and other pains are very common when people try to detox their bodies. Yet sometimes other people don’t seem to feel any pain at all. Why is that?

The biggest thing that is missed in the health industry (and many industry’s actually) is the fact that everyone is unique; therefore the approach and the results will be slightly different with everyone. How does this relate to you? Depending on current level of health, it is actually very common for people to feel a little bit “off” during the first few weeks of eating healthily. Without trying to sound dramatic, processed foods, especially sugar are toxic drugs, so when the body comes off any drug it can produce a response. Especially when drastic and rapid improvements in your eating are made, these physical responses are actually a sign something’s working.

Whenever issues are dealt with (toxins, emotional issues, traumas, injury’s etc), the pain starts to move. It goes from:

Stage 1: Deep inside (as it has been pushed down and ignored in an attempt not to deal with it)

Stage 2: To the surface (as it is on its way out of the body)

Stage 3: Leaves the body

During stage 2, because the pain is now on the surface you will now feel it (e.g. headaches after quitting caffeine/sugar, cold turkey after heavy drugs, crying when working through an emotional challenge etc). Ever heard of people who genuinely want to lose weight/quit smoking/get healthier etc etc etc but they only ever get so far then fall back into old habits? This is because they know deep down that for healing and improvement to take place, stage 2 must happen and it will be painful, so they make a start then self-sabotage.

What can we do to make it easier?

1) Clarify your goals for why you want to change. Developing a strong enough WHY will help tremendously

2) You are who surrounds you. Surround yourself with encouraging people who have either successfully been through what you are experiencing or can lend moral support. Negative people will drain you to the point of quitting at this point.

3) Make SMALL incremental changes. Drastic changes produce drastic responses. Making smaller changes tricks the mind into thinking everything’s ok and there’s no need to rebel!

4) Instead of CUTTING EVERYTHING out of your diet (which is all too common) try first to ADD goodness in. Green vegetables in your meals and drinking green juices will really help with things like headaches.

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How to Use a Food Journal

How this one tool can DRAMATICALLY increase your chances of losing fat.

Two groups of people wanted to lose some body fat. One group started exercising at the local gym; the other group did nothing else but keep a log of everything they ate. Who do you think lost the most fat after 2 months?

You may be surprised to know that it was the group that kept the food diary that lost the most.


Food has a much bigger effect on your body fat levels than exercise. Every meal affects you, and how many meals do you have a week compared to exercise sessions? When we write down everything we eat, we become a lot more aware of what we put in our mouths, especially if we have to show anyone!

So here is the guide I use with my private clients that you can use on yourself to make a food diary get great results for you:

First thing to do is: Set ONE objective. Is it to lose fat, gain strength, gain muscle size, have more energy etc? Going after one result usually produces better results than trying to achieve everything at once.

Second thing to do is: Measure yourself. Tape measure, piece of clothing, body fat %, photos, weighing scales etc all are fine. Have a look at your food diary and make an educated guess as to whether you think your measurements should be going up or down. Quick tip: Due to the enormous amount of variables in measurements (hormones, human error etc) measurements taken every 3 weeks are a better gauge than weekly.

Then look at your food diary and use the following questions:

Q1) Is there protein with every meal?

Q2) What is the quality of the carbohydrates like? E.g. Does it look like the type of carbohydrates that will help me lose fat?

Q3) Am I drinking enough water?

Q4) Is there enough good quality fat?

Q5) Does the quantity look about right if fat loss is the aim?

Once you’ve used the above questions to gauge how your food was this week as yourself how did you do over the week as a whole, what did you learn?

Name ONE improvement you could have a go at next week?

What did you do well this week?

e.g. was it simply to just keep the journal, did you plan your meals, did you learn snacks that worked well or prep ideas that save time. Were your meals helping you stay fuller for longer etc.

By working through this sheet you will be setting yourself up for success and not failure. This is because you are following principles almost 99% of the population that are trying to lose weight don’t do: you are reviewing what you’re doing, seeing if it’s working or not and developing a unique plan for you for the coming week. Go for it!

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