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avoid taking a back step this weekend

6/19/2020

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Some simple tips to stay on track over the weekend

Stay On point this weekend with our guide to ordering out & Takeaways
TGIF! It’s the end of the week, time to kick back and relax. For many of us time to enjoy some hard earned takeaways, catch up with family and friends over a meal or a few drinks. 
You can limit the damage of the weekend splurge while not being a social outcast. 
Here’s what you need to know: 
  • Be mindful of ordering items listed as “crunchy”, “crispy”, “battered or crumbed” as well as “creamy”, “cheesey’ or “alfredo”.
  • Where possible order steamed vegetables as a side. 
  • Rethink your drink. High sugar cals can quickly add up over the space of a meal. 
  • Takeaway sauces usually come on the side and allow you to manage how much you consume. Next time you dine in ask for you sauce on the side especially high fat condiments (mayo based sauces). 
  • Instead of eating from the container, plate your meals for a more controlled serving and save a helping for tomorrow (this can be a handy tool when eating out at places that serve up big meals as well). 
  • If in doubt ask the server how the food is prepared and what options they would recommend to someone wanting a balanced meal. 
The more control you have over what is on your plate the greater chance you have of moving forward towards your body composition goals. Watching what you eat does not have to be the end of your social life, it does mean staying in control and making the best decisions. 
If you don’t have a handle on your calories, macros, habits, and routines then you won’t make the kind of progress you are striving for, so this weekend lets make sure you are prepared.
There is a lot more to mastering your nutrition than just being prepared, but it's a bloody good place to start!

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boost fruit & veg with 4 easy tips

5/28/2020

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EAT.

REAL.
​
FOOD. 


Regardless of your current nutrition regime we could all do with getting in some more fruit and veg! 

Fruit & Veg is a cornerstone of good health. Many of us have trouble putting this into practice and getting our 5+ a day. 


We hear tonnes of excuses when it comes to members lacking in this department. Fresh produce is too expensive, unfamiliarity, prep time, old habits or flashbacks to soggy carrots and peas on the side of mum's lumpy mash are all common obstacles. 


Here is a few sneaky tips how you can bump up your fruit & veg consumption:


  1. Set a goal - Start by eating 1 extra fruit or veg a day. When you're used to that add another! 
  2. Be Sneaky - Add grated veg to pasta sauce, meatloaf, stews, chili or nachos. This is a great way to slip an extra serve of veg into your meals. Carrots, zucchini, mushrooms are a great option for this.
  3. Spread & Dip - Hummus, bean dip & smashed avo with tomato are all great dip options for things like carrots & celery. They make an awesome alternative to fatty spreads all while beefing up your 5+ a day. 
  4. Hit them heat not water - Soggy veg is not the go! Chop up, Caui, broccoli, carrots, parsnips, zucchini, turnips, asparagus hit them with some fresh olive oil, balsamic vinegar and a generous whack of salt and pepper. Roast or grill for crunch and flavor the whole family will love. 

If this info spoke to you maybe it’s time you started your own journey. If you want to join the Buildabody team, start crushing your goals today CLICK HERE.
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Popular Diet simplified - part 5

5/20/2020

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Tying It All Together 

Over the last few weeks we have explored some of the common diet trends around, including Gluten Free, Plant based (vegan/Vegetarian), Keto & Intermittent Fasting. If you’ve been through each of the posts you’ll probably have noticed a common trend…

Each of the trends seeks to eliminate a source of nutrition to restrict calories. Wheat, animals, carbohydrates and in the terms of fasting time. 


There are plenty of benefits and downsides to each, ultimately each is governed by the quality of the choices we make. 


Regardless of the method you decide shit food is shit food. If you're consuming high volumes of sugar, refined grain, saturated fats, processed & artificial sweeteners it's highly unlikely that you’ll reach your goals regardless of what they are. 


The next three words might be the most powerful information you will get in terms of diet knowledge… 


EAT. 

REAL.

FOOD. 


This alone is the absolute minimum required to help you move forward toward your goal. If you do absolutely nothing but eat real food you're likely to lead a relatively healthy and enjoyable life. 


Let's put some structure around what a basic day of eating might look like on a Eat, Real, Food nutrition plan: 

  • Prioritise Protein. It builds and recovers muscle, reducing aches and pains while controlling weight management by burning calories and allowing us to exercise regularly. 
    • Eat at every meal: Fish/Seafood, Poultry, grass fed Beef, Eggs & Legumes (beans)
  • Unprocessed Carbohydrates. Carbs are the best source of fuel, essential for high intensity training & recovery. The less processed it is the higher the thermic effect and overall calorie burn is. 
    • Eat around times of high energy consumption (training). Kumara, Potatoes, Rice, Oats, Quinoa & Fruits 
  • Fats. Regulate hormones. They are needed to optimise normal body function and ultimately our performance.
    • Eat throughout the day (it may be a benefit to avoid fats before exercise, but do not overthink the room).  Fresh Olive Oils, Coconut Oil, Nuts & Nut Butters, Seeds and fats from good protein like grass fed Beef & Eggs.
  • Vegetables. Vegetables are almost their own separate Macro. They contain so many valuable nutrients while being extremely low in overall calories. So eat as many serves of vegetables a day as possible.

Regardless of your choice, if your main reason for entering into a style of dieting is for the purpose of weight management, remember at the end of the day its calories in versus calories out that really matters.

Choices & results will vary wildly from person to person. For every example of a diet success we could find 100 who failed and vice versa. Outside of calorie balance, adherence (your ability to stay focused) to the regime you’ve chosen is what will decide whether you succeed, fail or even regress.


So don’t split hairs on the small stuff. Put your energy into calorie balance and making the right decisions more than you stuff up! Because you will stuff up and that is ok, shake it off and get back on track from the very next meal.


Most people will never truly invest the necessary amount of time or effort into seeing if a particular plan works for them. 


Ultimately leaving their goals on the table. The reality is most people will never reach their desired outcomes. Too often we seek instant gratification, rather than following through with the process. I'm sure you have all tried many different diet regimes, ask yourself:


Q: How strictly did you follow the guidelines?

Q: How long did you stick it out? 

Q: Was it the diet's fault or did you just not try hard enough?


In my opinion the best plan is the one that has the most flexibility, variety while avoiding extreme measures in either direction. You will always get the 1-2% that thrive at either end of a bell curve. Most of us will fall somewhere in the middle. Take the pieces from each that resonate with your lifestyle, ethical beliefs. Start by removing the crap and focusing on real food and finding a plan you can stick to. 



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popular diets simplified - Part 4

5/13/2020

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Intermittent Fasting (IF)

What is it? 
IF diets require prolonged fasting (no eating) periods of typically 12-16 hours before consuming your calories for the day in a much smaller window of time than eating throughout the day. 

Who should avoid IF diets? 
IF can be a great form of dieting, allowing significant time for the digestive system to metabolise and process the food we have eaten. However there are some pitfalls: 
  • Athletes for example may find it hard to fuel & refuel appropriately. Recovery from vigorous exercise could be impeded. 
  • Those who train earlier in the morning may suffer muscle atrophy (muscle protein breakdown) from neglecting pre & post workout nutrition outside the feeding window. 
  • Anyone on medications for health issues, pregnant women or those who have suffered or struggle with eating disorders 

What does the research say? 
Again we have another trend that is lacking longer term research to back up a lot of its claims. Much of the supportive research is based on animals and there are many substantial health benefits associated with fasting. I'm only going to focus on the weight loss research, here's what we know:
  • There is no data to support longer fasting periods over 10-12 hours providing greater weight loss. 
  • IF has been shown to help support weight loss over no treatment but compares similarly to other forms of calorie restriction. 
  • Also the types of food ingested through the eating window play a major role in the success of this form of dieting. Fasting is not a free for all to eat what you like, you still need to make good choices.
  • Fasting is hard! 

Final thoughts
Personally I quite like the idea of fasting and have used it myself sporadically and with clients to create structure and routine. However fasting can be one of the hardest options to adhere to. The combination of fasting and healthy eating choices can be an extremely successful combination for weight loss.
Similar to that of the PBD it can be hard to get a full spectrum of protein, micro-nutrients in a smaller eating window. Tracking your daily intakes is a necessity on both.
Overall this form of eating can be beneficial over a short period of time, however if you're someone who enjoys breakfast or trains early this probably is not the option for you. When planning and developing your own eating routines make sure to use options that fit to your lifestyle rather than what the current celebs are all over. EAT REAL FOOD!

​Check out the other posts in the series, Gluten Free, Keto.


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popular diets SIMPLIFIED - Part 3

5/9/2020

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Ketogenic Diet (Low Carb)

Of all the common regimes I feel the keto diet is one of the most misunderstood & misinterpreted, misleading options out there. 


What is a ketogenic diet? 

Keto is a low carb not a no carb diet. Keto diets have been around for centuries and originated to treat specific medical conditions most commonly diabetes & epilepsy in children for which medication was ineffective. It has gained considerable fanfare due to the “war on carbs” and sugar free diet trends of many social media influencers & celebrities.

The most common versions of keto diets focus on fat rich sources of food (70-80% daily intake), followed by protein (10-15%) and your remaining intake from carbs.

Who should avoid? 

Personally I  think most people should avoid the keto diet in general due several factors: 
  • Following a “carbless” diet is going to be quite challenging for most over any prolonged period of time. Adherence over time is the number one factor for sustained success. 
  • Claims of the keto diet have been blown way out of proportion. 
  • There is very little evidence to suggest this type of eating (extremely high fat diets) is effective or safe over a long period of time.


What does the research show? 

For the purpose of this post series I'm only going to focus on the major claim of the Keto Diet… That eating a keto diet will turn you into a fat burning machine for both weight loss & performance.

  • “If you eat more fat, you will burn more fat” - Your body is a super efficient piece of machinery. If you only fuel it with fat then it stands to reason you will burn a tonne of fat. 
  • Much of the data is anecdotal, hyperbole, low in participants, short on duration and run without a control group to compare results against. With no significant difference in results when compared against other similar regimes.
  • In terms of performance & weight loss, diets this high in fat may actually impede performance & results over time. In the absence of carbs during high intensity exercise our body is going to reach into muscle tissue and break down stored glycogen as a fuel source. Resulting in higher levels of muscle damage, slower recover times between training sessions (don’t forget carbs are essential for recovery also) ultimately adding up to a smaller, weaker you. 
  • Outside of the treatment for certain forms of diabetes & epilepsy there is no data that suggest keto is effective for weight loss or performance. 

Final thoughts

The bottom line is the research just not back the claims. While there may be some short-term benefit in the long term there is no substantial gain. While cutting out many healthy food choices with overwhelming benefits such as fruit and vegetables. Reaching micro nutrient intake (vitamins & minerals) will be extremely hard and could lead to greater health risks if followed for prolonged periods of time. All in all the keto diet just offers too many major pitfalls and risk of severe yoyo dieting. This is not to mention how hard a keto diet can be, it's not the free for all bacon, butter, cheese & pork grinds as many turn it in to. Instead you have to be hyper focused, prepared & vigilant with every food choice.

However if Keto is something you feel you want to try may I suggest instead a modified carbohydrate diet similar to the 10 Day reset we use based on the healthy eating plate model from the Plant Based Diet post that removes carbs (sugar, wheat, root vegetables) that are not fruit or vegetables. 

At the end of the day a diet is a diet, they all seek to achieve one thing, calorie restriction. If it helps you make a conscious decision to cut out crappy foods so be it. Just don’t stay on the train too long, keep some fruits and vegetables in your day and if you start to develop any mental fog with the diet take the positive habits you created and move them on to the next phase.

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Popular Diets simplified - Part 2

5/4/2020

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Plant Based Diet (PBD)

Post 2 in the series, if you have not read the first not to worry pop over here when you are done to check out the "Gluten Free Diet"

While Vegan/vegetarian diets have been around for centuries, over the last decade there has been considerable uptake into mainstream society as health is an ever growing market and products become more widely available. 

A recent documentary on Netflix really accelerated the adaption of many to a PBD. This isn't the platform to rant on my thoughts of the documentary but I will say that a good documentary should present both sides of the coin and allow watchers to make an informed decision on what's best for them. I also made note in the first post of the Series “Gluten Free Diet” that creative marketing is a common fuel behind many of these trends, it’s conveniently left out that the film's executive producer and main driver James Cameron is CEO & co-founder of Verdiant Foods Organic Pea-Protein Company & has partnered with Ingredion who are at the forefront of developing new plant based protein products for the PBD industry. 

Let’s leave that for another day and get back on track… 

What is a PBD?

  • A PBD cuts out all meats & animal products. It should focus on eating fruit, vegetables, whole grains & plant based protein.

Who should avoid? 

  • Personally I think of all the trends PBD holds the most benefit to be gained and everyone could do with adapting certain aspects of this trend. What we need to be careful about (this goes with any trend) is going to the full extremes of removing an essential source of nutrition.  

What does the research say? 
  • The primary health benefits are associated with heart health, cholesterol, reduced risk of diabetes, weight management all of which help reduce likelihood of heart disease. 
  • The types of foods are what matters, Many of the PBD developed products are highly processed and depleted of heart healthy nutrients & vitamins. 
  • The other question we need to ask is are all animal products off the table? The American of journal of clinical nutrition found eating 85g of red meat 3 x per week did not worsen blood pressure or cholesterol. There's ample data around the health benefits of poultry & fish. 
  • Removing animal products all together can create deficiencies in protein, iron, B-12 & testosterone production. These all play a pivotal role in normal bodily function & weight management. Increasing the need for supplementation, I’d highly recommend if you are vegan or vegetarian having a regular blood check to spot deficiencies and supplement accordingly. 
​

Final thoughts 

A PBD built around poor choices & highly processed options is just as unhealthy as a non PBD of overindulgence.  When it comes to choosing a PBD that's right for you, opt for one high in fruits & vegetables, whole grains & healthy oils, while reducing animal product intake and highly processed plant based options. The research tells us it's the type & amount of the foods we consume that matters most. Refer to the chart below if you feel like this is a change you want to make.

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Popular Diets Simplified - Part 1

5/1/2020

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Gluten Free Diet (GFD)

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Hey Team, today I want to start a series of posts addressing popular diet trends we see and quickly give you a better understanding of the pros & cons so you can make more informed decisions before adapting your own eating regime.


Let’s kick things off with GLUTEN FREE DIET (GFD)
 

What Is GLUTEN?

Gluten is a protein that is found in wheat and similar type products. The standard NZ diet is generally high in products containing gluten due to ease of production, versatility and nutritional content. We have been led to believe that we should ingest a large amount of these types of foods from the healthy food pyramid since the day we are born. 

Who should AVOID:
  • Medically diagnosed Celiac Disease 

Who should RESTRICT: 
  • Anyone who suffers gastrointestinal and non gastrointestinal symptoms like Irritable Bowel Syndrome (IBS). Symptoms may include bloating, fatigue, changes in bowel habits, bone and joint pain, headaches, and gas. 

What does the research show? 
  • Outside of medically diagnosed celiac disease the data is pretty inconclusive either way if GFD aids in health benefits or reduces likelihood of disease on its own.
  • The popularity of GFD spreading to healthy populations who do not suffer from celiac, IBS or gastrointestinal and non gastrointestinal symptoms is primarily due to social media influencers & direct creative marketing promoting perceived health benefits (in 2016 over $15 billion US dollars was spent on GFD food products)
  • Gluten free foods do not have a superior nutritional value over gluten containing foods.
  • There is some data to back up GF foods being low in protein and fiber among other nutrients, protein values in these types of foods is minimal so how much impact this may have on intake is probably negligible but fiber is key in digestion and essential for maintaining optimal metabolism. 

Final Thoughts 

Outside of the 1% of the population unlucky enough to have Celiac Disease then avoiding gluten is unlikely to promote any substantial health benefits or aid in weight loss. 100% I believe the majority of us could do with reducing gluten or carb intake especially if you suffer IBS or IBS like symptoms then try removing gluten from your diet to see if that eliminates those issues. Also be aware gluten is a very common product in processed foods so perhaps rather than eliminating whole food sources of gluten eliminate/minimise processed foods first, over time reintroduce various forms of gluten to your diet to better understand your body and what it tolerates. Knowledge is power! 

If you want to try a GFD regime here are some naturally GF occurring foods: 

Fruit
Quinoa
Vegetables
Sweet Potatoes
Red Potatoes
Acorn Squash
Butternut Squash
Beans
Legumes
Rice
Cassava
Arrowroot
Amaranth
Buckwheat


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