Perfomance Enhancing Nutritional Therapy

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As many of you know, I’m an avid cyclist. Well at least that’s what I’d like to believe. In reality, like most men who discover cycling in their mid 30’s, I spend the majority of my cycling-related time thinking about cycling, reading about cycling, or buying expensive cycling paraphernalia. Very …

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Supplements that Absolutely Work: Omega 3 Fatty Acids

indexWhat are they?

Omega-3 fatty acids, more commonly known as fish oils (vegetarian plant-based versions are available) are a popular supplement choice because they provide a variety of evidence based health benefits.

What do they do?

The most noticeable effects from Omega-3 fats supplementation include benefits for severe depression, joint

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Broccoli Facts

super-broccoliBroccoli is the first ingredient I include when planning most meals on a daily basis. Why? Because it’s seriously awesome stuff! It’s a member of the cabbage family (brassicaceae),  and is closely related to cauliflower, Brussels sprouts, kale, and bok choi. Broccoli has a place on almost every …

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Can you eat fat to lose fat?

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The simple answer is: Yes you can! In fact, eliminating most sources of dietary fat is one of the most common weight loss mistakes that I encounter in my practice. Fat is an essential macronutrient (alongside protein and carbohydrates) and plays a vital role in various body functions:

 

• …

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The “6-pack” truth

AbsMyth: Doing crunches and sit-ups will eventually result in a 6-pack.

Fact: Visible abdominal muscles are the result of a low body fat percentage and NOT how developed/strong your abs are.

Abs become visible at 10-11% body fat. Doing thousands of crunches will strengthen your abs, but they will remain …

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“Vitamin Water” – A Sugar Loaded Sham

DON’T BE FOOLED: Vitamin Water is NOT healthy!

Glaceau’s Vitamin Water gives the illusion of a healthy, hydrating, and rejuvenating miracle drink. The labels are eye-catching, and the text on them is snappy and clever.

They have empowering (and often misleading) flavour names like “Endurance,” “Energy,” “Essential,” and “Focus.” There …

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Losing the group mentality

If I had a penny for every time I overheard someone say: “I started Body Pump/Zumba (or any other group class characterised by jumping around a bit), my instructor has such a toned body, so if I keep this up I’ll get a body exactly like hers,” I wouldn’t necessarily …

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How to overcome uncontrollable food cravings

Do you ever get uncontrollable food cravings? I mean cravings so intense that you end up cheating on most days of  your diet, or weight loss programme? The kind that keep gnawing away at the back the back of your mind, no matter what you’re busy doing, or how hard …

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2 “Healthy” Foods To Avoid

 

 

 

 

 

Ever wondered why despite your best diet and exercise efforts, you just can’t seem shift those stubborn pounds? Quite often it is because of  “fat trapping” foods that are marketed as healthy, but instead only deliver broken health promises and years of frustration!

Common culprits …

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Tips to help you fall pregnant naturally

 

 

 

Before starting to try for a baby, it’s important that you and your partner are as healthy as possible. This includes giving up smoking, eating healthily (especially eating loads of fresh fruit and vegetables), exercising regularly and not drinking alcohol in excess.

For women, it is important …

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Why your sweet tooth is ageing your skin

Most of us are aware of the various health benefits to be had by avoiding a diet rich in sugars and other refined carbohydrates. The prevalence of obesity, diabetes and heart disease in the western world has increased steadily over the past few decades, as our diets have featured increasing

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Are artificial sweeteners safe?

 

I recently posted a high protein, low carb recipe on my Facebook Page, which caused quite a stir due to the fact that the recipe included the artificial sweetener, Aspartame.

Writing about the inherent dangers of artificial sweeteners is a ploy which is commonly used by nutrition bloggers

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The Benefits of Green Tea

 

 

 

Over the last few years, green tea has been touted as a miracle cure for almost every modern health ailment going. It’s been associated with cancer prevention, a lower heart disease risk, reduced blood pressure and it’s even been linked with weight loss.

In this article I

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Does alcohol affect your weight?

 

 

 

 

FACT: People who drink as a regular part of their weekly routine are never going to achieve the same results as those who don’t. “But, what if I only occasionally  have a few drinks?” I hear you ask. ” Will this be harmful to my progress?”

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Without squats, you ain’t squat!

Whenever I’m confronted by the question: “what’s the best way to increase strength,” the answer, without hesitation is always, “squats.” In fact, anyone who has spent some time weight training knows that the squat is the king of all exercises.

Squats are one of the most effective growth stimulating, compound

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Antioxidants and The War Within

Breathing, it’s the one thing that all of us have been doing for all our lives without much instruction or encouragement, apart from the gentle slap on our bottoms administered by the midwife or doctor upon our arrival on this planet. Oxygen is indeed vital to our existence.

Relax your

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10 Cancer Busters in your Kitchen

One of the most frequently asked questions I encounter when performing health screening examinations is: “Which tests can I have performed to check whether I have cancer?” As any clinician will tell you, there is no simple answer to this question.

Most imaging and diagnostic tests are usually only performed

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Simple Back Pain Relief Exercises

 

Back pain, in particular lower back pain, is one of the most common muskulo-skeletal problems that I encounter in my clinical practice. In fact, lower back pain is one of the leading causes of absence from work, globally.

Up to 85% of people will experience back pain periodically and

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Torch belly fat with these vegetables…

 

Specific vegetables that actually help to stimulate the burning of hard-to-move stomach fat?  Sounds crazy right? Well, check this out below and you’ll see why it’s not so far fetched.

Many of you may not be aware that there are certain chemicals in our food supply and in our

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Fancy a cuppa?

Coffee is the second most popular drink in the world, trailing water and likely tied with tea. In the UK alone, we consume about 70 million cups a day.

Traditionally, coffee has been portrayed as a dehydrating, toxic and excessively stimulating drink, which should be limited to no more than

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How do muscles grow?

 

Most people who have performed some form of weight training, have at some point wanted to increase their muscle mass or definition.

Unfortunately, most people start this endeavor without taking a minute to consider how exactly muscle growth is triggered and sustained.

Muscle tissue is a very expensive commodity

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Is there a “Male Menopause?”

 

The accurate answer to this question of course is no, as the menopause refers to the cessation of menstruation in women.

However once a man reaches the age of 30, the testosterone production in his body will decrease by an average rate of 1 to 2 percent per year. 

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The Argument Against Wheat

 

 

I have been planning to declare my stance in the wheat debate for some time now. As a clinician, I have had to proceed with caution, as there are so many opposing views on this very issue, which has polarised the nutrition fraternity for years.

So the time

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Weapons of Mass Destruction

Guns, cannons, pythons, regardless of what you call them, well-toned arms and buldging biceps are often regarded to be an indicator of physical strength, attractiveness and fitness.

The free-weight areas of most gyms are usually well populated with men of varying description, stood in front of a mirror, performing endless

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“Sweet dreams are made of this…”

 

We spend approximately one third of our lives doing it. It is unsurprising therefore that sleep is one of the most valuable and underrated tools we have to help us improve our health and wellbeing.

Why do we sleep?

This is a question which has baffled scientist for

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Dark chocolate, it’s healthy comfort food!

 

 

Chocolate lovers of the world rejoice! Stunning research shows that measured indulgence of your sweet tooth can have significant health benefits.

Though chocolate (especially milk chocolate) can be full of sugar and fat, high quality dark chocolate (containing at least 70% cacao ) is full of special nutrients,

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Nuts About Almonds

 

 

Almonds are one of the most nutritious of all nuts. They are one of my favorite craving killers and are a vital part of my whole food arsenal.

A handful of almonds (about 1 ounce/20-23 almonds) contains 12 % of your daily allowance of protein and absolutely NO

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Understanding Hypertension (High Blood Pressure)

 

What is blood pressure?

This is the pressure of blood in your arteries, measured in millimeters Mercury (mmHg). The systolic top reading (systolic pressure) is the pressure at which blood is pumped around your body when your heart beats and the bottom reading (diastolic pressure), is the residual pressure

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The King of Whole Foods

 

 

 

For many years, eggs were cast as popular villains in the world of nutrition. Many people (and sadly clinicians) believe that eggs are an unhealthy diet choice, will cause high cholesterol and ultimately that eggs should be drastically limited in, or omitted from a healthy diet.

Nothing

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Time to ditch the “SLOW-GO” cardio

 

 

 

Walk into any gym at any time and you’re sure to find someone lumbering away on a treadmill at a slow pace, with the exercise timer ticking down to 1 hour!

I previously wasted 6 months of my life trying to lose weight by running (on a

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