Paleo Porridge

A common issue that arises with bootcampers and PT clients alike is that when going onto a Paleo diet, they really miss 'stodgy' foods like porridge which many people tend to have for breakfast. Here is a great alternative to porridge, using super healthy chia seeds instead of oats.

Soak 3 to 4 heaped table spoons of organic, raw chia in coconut/almond milk for 5-10 minutes so that they soak up a lot of the liquid and swell up, like in the picture. Then add some fresh vanilla, some berries and a few nuts and you have a super healthy, and rather stodgy breakfast.

If you are interested in trying the Paleo diet then why not come along to a free talk: The Paleo Diet for Fat Loss and Health, being held on 21st and 23rd of Feb 2012 from 8pm in Ealing Common and Brook Green respectively. Please email ben@trilogybootcamp.com for more info or if you would like to attend.

Stay Strong

Ben

Buzzwords: Antioxidants

You often hear people talking about how this food or that food is high in antioxidants, but how many people actually know what that means? You may know that it is a good thing and that they tend to be found in healthy, natural foods like berries, but beyond that, most people don't understand the big deal about this health buzzword, so here is a quick rundown.

As your body uses oxygen to produce energy for everyday tasks including exercise it has the effect of oxidising cells in your body, causing oxidative stress and damage. When the body is under oxidative stress it produces chemically reactive molecules called 'free radicals' that cause damage to otherwise healthy cells as well as being linked with chronic conditions like cancer and heart disease. It has also been shown that exposure to air pollution 9running in a city for example) will cause increased free radical production. As the name would suggest, antioxidants are effectively the antidote to these free radicals , preventing and repairing the damage that they do, therefore protecting you from disease, and aiding in recovery post-exercise. It is therefore crucial to include adequate antioxidants in your diet to deal with free radical production, especially when training hard.

Some antioxidants that can be found in your diet:

Vitamins A, C, and E

Selenium

Polyphenols

Lutein

Lycopene

Sources of antioxidants:

Berries, especially blueberries.

Fresh fruit

Dark green leafy veg

Nuts

The bottom line is that a balanced paleo diet, rich in vegetables with some fruit and berries is a healthy way to live long term and will support your antioxidant needs without further supplementation.

Stay Strong

Ben

Am I getting Enough Calcium on a Paleo Diet?

Recently a few bootcampers, new to Paleo and enjoying the way it made them feel asked about whether or not it provides enough calcium as there is no dairy allowed on a strict paleo diet. It is of particular concern to women of a certain age who are, quite rightly, concerned about their bone density.

The very short answer is that a well rounded paleo diet WILL provide plenty of calcium from other sources other than dairy, however it is not as simple as that, and here are the reasons why.......

1) Cow's milk (dairy) is designed to grow a calf into a full grown cow in a little under 1 year, and to support such extreme and speedy growth, it is about 4 times as mineral rich as human breast milk. This, combined with the low quality of the majority of mainstream dairy products mean that it is very hard to absorb the calcium that we are consuming and it can put an additional strain on the kidneys as a result.

2) Even if you consume plenty of calcium, if your diet is crap, you will excrete it all out and often lose bone mass/density as well. In a nutshell our blood should be alkaline, but when we eat a crap diet and exercise too much it can become acidic. The body will always try and achieve balance, and to balance the pH of the blood, it will take calcium (which is alkaline) from the bones and teeth to adjust the blood to a more healthy alkaline state. This calcium is then excreted through urine and your bones are less dense as a result.

3) In a similar way to point 2, you need to eat foods that allow you to properly absorb the calcium in your diet. The key is vitamin D, which many people in the UK are deficient in, leading to poor bone health. Vitamin D can be found in oily fish and liver, however the best way of getting your dose is from the sun. By exposing your skin to UV rays your body will actually produce its own vitamin D, allowing you to absorb calcium amongst other things.

4) Here is a list of paleo food that contain calcium:

Kale, Broccoli, Almonds, Brazils, Watercress, Sesame Seeds, Figs, Salmon with bones in when cooked.

5) Finally, research suggests that caffeine and smoking may also reduce calcium absorption.

To sign up to Trilogy Bootcamp where we prescribe a paleo diet for amazing results, just visit:

WWW.TRILOGYBOOTCAMP.COM

Stay Strong

Ben

Post Bootcamp Maintenance - Nutrition

As bootcamp comes to an end this week I was asked to write a little something about how to maintain a healthy balanced diet in the long term that is less restrictive than the one that my bootcampers have been following.

First of all I would ask you to consider how you feel now, having cut those things from your diet, do you feel fitter and healthier with more energy? If the answer is yes than maybe you should consider sticking to your new diet long term - I promise you will feel awesome!

I understand that is not for everybody though so here are some tips......

1. Designate a "Cheat" meal or even a cheat day during which you eat anything and everything.

2. Gently re-introduce a little dairy or wheat into your diet and see how you feel, keeping it in moderation and hopefully really enjoying and appreciating it when you have it.

3. You could try a basic form of carb-cycling where you have carb days where you allow yourself moderate amounts of pasta and bread etc, and no-carb days where you eat super clean. A week could be alternate days with a cheat meal on a Saturday night.

4. When you do your weekly shop only buy a small block of cheese (or other banned substance that tastes nice!) and make it last for the week, maybe enjoying a small amount daily, and when you run out you are not allowed any until next week.

5. Eat bad foods and carbs within 1 hour of exercise as your body is more likely to use the food for muscle repair and recovery rather than store it as fat.

6. By all means start drinking coffee again, but keep it under control, so you don't rely on it. 1 cup per day should be fine and don't sweeten it. Try and have at least one day off the black stuff per week, or try a more mellow option like green tea which is pretty good for aiding weight loss too.

7. Booze will always make you fat without fail so steer clear wherever possible. Choose when you want to drink and enjoy it guilt free, but don't slip into the habit of another drink in the evening just for the sake of it or due to habit.

I hope these pointers help you out post-bootcamp as I want all of my bootcampers to stay fit and healthy and education is key if you are going to achieve this.

As a point of interest I personally eat a Paleolithic diet which is pretty strict and I have never felt healthier, fitter or leaner in my life and I am a ripe old 31 now! To me it does not feel a chore to miss out grains and dairy 90% of the time as I feel so good compared to when I used to load up on pasta and rice and feel bloated lethargic. I really feel that this is how humans were designed to eat and I would encourage you all to investigate it for yourselves and ask me if you have any questions. I particularly recommend you read a book called "The Paleo Solution" by Robb Wolf. It is amazing and could change your life!

Stay Strong

Ben

Tasty Breakfast Idea

Here is a great idea for a healthy, filling and highly nutritious breakfast especially for anybody avoiding wheat and dairy who also loves cereal!

Blueberries

Strawberries

Raw Walnuts

Raw Almonds

Cinnamon

UNSWEETENED Almond Milk

Chuck it in a bowl and off you go! Simples.

Stay Strong

Ben