Top 5 Nutrition Tips

Top 5 Nutrition Tips

1. Get rid of processed food - Eliminate all the bad food from the house. Taking away any processed and sugary foods from the house allows you to stay on track with any nutrition program. Knowing that all you have is good food in the fridge allows you to eat better and achieve the results you want!
2. Take Baby Steps- Don't go cold turkey. For a couple reasons 1. You may start well with good intentions by going strict for a few days or weeks, but you may end binge eating in order to satisfy your craving. 2. For every meal you eat well is one baby step in the right direction and by making these small gains, gives you motivation and drive to stay on track.
3. 80/20 rule - Give yourself some slack. By eating well most of the week, reward yourself with something your craving, it might be your favorite chocolate bar, a glass of wine or what ever it is. Giving yourself a reward allows you to stay on track longer and if you are struggling during the week, you know that in a few days there is light at the end of the tunnel when you can have your little cheat day or meal.
4.Drink Water - This is one of the most important things we need to do for life. Our body is made of 78% water and I guarantee most people do not drink enough during the day. By drinking about 2 litres a day can help flush any toxins in the body, which if they accumulate can cause dehydration which in turn cause tension, aches, pains and headaches. Water also aids with nutrition by speeding up your metabolism and keeping hydrated would also suppress your hunger and stopping you from having any cravings for any sugary things.
5. Prepare your meals - Have you ever heard the saying 'Fail to prepare, prepare to fail' If you don't plan things out most probably it will fail. If your plan is to eat for weight loss or just for better health, knowing that you have food ready to go is very important. Have you ever been in a situation where you you don't have any food with you and you end up just getting something convenient, like some sort of take out food (Mcdonalds anyone??). Preparing your meals the night before or even before you go to work. Gives you the added benefit of staying on track with your nutrition plan and most probably achieve your goals.

Check out my new site!!!

Just got my first website up and running!!

Check it out on

www.getfitwithsimon.com

There is still loads to come but got the basics out to come. Will get more stuff regarding Nutrition, Workouts, Training methods and so on.

Hope you like and any feedback would be great.

Why Grains are bad...

Grains... What are they used for?

Nothing I can think of other than make you full. There are no nutrients or minerals in grains at all and is what I call 'empty calories'.

The way we evolved, we were designed to eat meat and vegetables, nuts and seed and fruit. Since agriculture came about and we had access to processed food such as bread, rice, pasta aka Grains. This is where all the problems we have today have started to arise.

Problems with Grains

Grains = bad carbs and are involved with such factors in the body such as spiking up insulin levels, elevating blood pressure and putting on extra body fat and can be associated with the diseases such as o Diabetes, High blood pressure, Obesity.

Do We Need Grains

The answer = No!!

Can you think of a reason why you need to have grains in our diet, other than to make you full and satisfy your hunger or have 'carbs' in your diet.

Benefits of a Diet without Grain


A diet very low or entirely without grains (low-carb) has been shown to decrease risk for problems associated with diabetes, to lower blood pressure, alleviate heartburn symptoms, and shed abdominal fat.

So what is wrong with eating without grain in your diet?

The Primal Blueprint

The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy

Just got this book, it arrived in the post last night and I cannot get enough of it.

The simple logic behind the book is hard to ignore, it really strikes a chord with any one who reads it. It compares a lot of the conventional wisdom of what most people think about health in general (whats good and whats bad) and what the real truth is or in the books case What Would Grok DO! :).

Its broken down into 10 Primal Laws

Here they are as follows.

1. Eat lots od plants and animals
2. Avoid poisonous things
3. Move frequently at a slow pace
4. Lift Heavy things
5. Sprint once in a while
6. Get adequte sleep
7. Play
8. Get adequte sunlight
9. Avoid stupid mistakes
10. Use your brain





More stuff to follow.

This book is AWESOME!

Got Milk? part 2...AKA GOMAD!!

Strength and weight gain

Benefits of GOMAD. GOMAD stands for Gallon Of Milk A Day. GOMAD is a weight gain method that has been going around since years. Some benefits of drinking 1 US gallon (6 pints) of whole milk daily:

1. Weight Gain. Weight gain is a common occurrence because of all the extra calories you are consuming.

2. Strength Gain. The protein & fat content in whole milk helps muscle & strength gains. The weight gain also helps strength gains.

3. Easy. Liquid food is easier to get in than solid food and digests faster. Milk also needs zero preparation and is easy to take with you.

4. Cheap. 1 gallon whole milk contains 2400kcal, 200g carbs, 120g fat, 120g protein and lots of vitamins & minerals for a relative low price.

5. Natural. Some say that GOMAD works even better than steroids with beginners who want to gain weight fast.
Permanent Gains. GOMAD teaches you to get more calories in, the key to weight gain. You’ll never be skinny again.

Why GOMAD Works. GOMAD equals 2400kcal. Eat every 3 hours and you’ll get 5000kcals/day. Eating this much will make most “hard gainers” gain weight. But GOMAD is not just about its high calorie intake.

1.High Protein. You need protein to build muscle & prevent muscle loss. 1 gallon of whole milk contains 120g protein. 20% whey, 80% casein.

What is the difference between protein?

Whey - Whey is essential in the muscle building world today because of its ability to be digested very fast. This allows the protein to become available for muscle building very quickly. Most commonly it is used after workouts to help increase levels of amino acids in the blood, which is taken up by the muscles to ultimately increase mass. In addition, during exercise, whey helps open up blood flow by inhibiting an angiotensin- converting enzyme; an enzyme which originally constricts blood vessels, and allows better flow of nutrients to necessary areas to help repair and rebuild muscle tissues.

Casein - Casein protein has an excellent amino acid profile and is primarily known as an extremely slow-digesting protein. Casein protein is a slow-digesting protein because it forms a “gel” in the gut, which results in a steady release of amino acids into the blood stream over time. Research shows that when you consume casein, you will reach a peak in blood amino acids and protein synthesis between three to four hours. The total release of amino acids in the bloodstream, however, can last as long as 7 hours after ingestion of casein protein

2. Saturated Fat. Increases testosterone levels, which means more muscle & strength. Don’t believe the cholesterol myths: saturated fat is healthy.

3. High Carb. The dextrose in whole milk spikes insulin, a muscle building hormone which tells your body to move the proteins into your muscles.

Let me know what you think? Any feedback would be great ;)

How we eat VS how we SHOULD eat

Thought this would be a good blog post cause its good to see how far we have come along when to come to how we eat. What you will find below is different food pyramids on how society and the majority of people eat compared to how we should eat.

I found this on a Diabetes article on how should eat.... Can you believe it?



So what you find is that grains and anything starchy should make up the most part of your day to day eating, followed by some fruits and vegetables then meat, meat substitues, diary followed by low amounts of fat and sweets!!!. To my knowledge is that if you eliminated grain totally from your diet you will be fine. It may take some getting use to but why can't we live of meat and vegetables, nuts and seeds, some fruit little starch no sugar. Compared to grains where you can demolish a big bowl of pasta then about 30min later falling asleep because of the sudden spike in sugar causing a big crash later on. Then if you think about it what does grain have the fruits or vegetables doesn't on a nutritional level other than making you feel full and bloated? Now switch it round what are the benefits of fruit and vegetables compared to grains on a nutrient / vitamin and mineral level... All fingers point to fruit and vegetables and its no contest.


Here is food pyramid that ticks all boxes



Now what you can see grains is no where to be found on the pyramid, instead what you find is that meat and healthy fats are the base of the of the pyramid followed by hearty chunk of vegetables / nuts and berries then to top it all off a little bit a fruit (natural sugar goodness).

This is a more nutrient dense food pyramid that has been tested though time and still works today!

Paleo Challenge days 6 to 12 / Workouts

Here is the latest with the Paleo. In a nutshell I am feeling great, I am having alot of fun with it and energy levels and performance is as high as ever.

Almost at the 2 week mark and only thing I am kinda missing is my milk and my bagel, but what I really enjoy for one of my meals is a big plate of broccoli covered with lean mince meat and with a couple eggs either scrambeled or omelete style. Then to finish it off I have a small plate a fruit normally chopped up bananas and strawberries and pour a little bit of fresh honey on top. This is what I call a great meal :):)

Well that is the latest with the challenge and have not found a drawback yet, I am loving it!!!

Ok as for the workouts go's here is the damage.

Tuesday 8th Sept

4 rounds

15 swings @ 32kg
10 HSPU

15.57

Wednesday 9th Sept

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

18.57

Thursday 10th Sept
Lifting -

OHS 75 kg for 10
push Jerk 100 for 3

Friday 11th Sept

"Barbara with a swings"
only got 3 rounds
3.38
4.28
6.34


Sunday 13th Sept

"Chief"

22 rounds + 1 clean

Monday 14th Sept

"Annie" with tuck jumps

9.16

Some great workouts for a few days. I was a bit disappointed with Barbara, only managed 3 rounds and had nothing left in me. I guess thats what happens when you try do 4 days on. I have learned my lesson and will keep to the program, but as always I have to be ready for anything and will throw things in every once in a while or when I get challenged by Dom hehe :)

At the moment I am having a little Challenge with Karl from Crossfit Manchester with the Main Site WOD's its good fun and good to be training hard and not slacking off because if I do Karl and Dom will be on my ass and giving me shit, which I would expect them to do if I do slip up.




Well thats the latest and I will talk to you soon.

Playing Catch up... Days 2 to 5 on the Paleo Challenge

Its been really hectic after the holiday so updating my blog had to be put aside for a few days, but I am back to give you the update of everything.

As for the Paleo challenge, this is day 6 in the making. 5 days ticked off and counted...Another 25 to go.

In all honesty I am having a blast on Paleo. I feel a bit wierd not eating my morning porridge or enjoying my bagel on the odd days. But what I am feeling now is just simply amazing. I have all this extra energy during the day and for some messed up reason I cannot go to bed until about 1 in the morning everynight because I am wide awake. Then the result is I get about 4 or 5 hours sleep and I'm still rocking the next day. Where I would enjoy my afternoon naps before I went back into the gym are now replaced by surfing the net for paleo recipes and treats... Paleo Cookies and Muffines anyone!!!

The first week is almost over and I have not weighed and measured my food this week but will be from week 2 onwards. I wanted to get use to eating this way before I restricted myself to the portions of food I needed. But all I can say is I can give it a big thumbs up and I miss my milk... Alot!!

As for training this was a fun weekend. We had the Crossfit Manchester Crew over on Sunday for one hell of a workout... the "Manchester Mile" (30 body weight back squats followed by a mile run) !!! This is one hell of a workout. Thanks to the founder Karl who came up with it... I hate you. I learned my lesson on this workout putting a little holiday weight on during my trip in Newquay, I had to do the weight @ 90kg.. Yes I am a fast basterd. My time was 8.45 I was happy with my performance but next time the squats will be unbroken and will be charging on that run a bit more... I am looking for a sub 8 time next time.

Until next time.

Ps. I still can't walk after Sundays Carnage :(

Back to Normal.... Paleo Challenge Day 1

Just got back from holiday and looking forward to some serious training as well as some strict paleo eating...

I decided to take on the plunge on the 30 day paleo challenge, which Melissa Byers from Crossfit 603 has talked alot about and thought, why not give it a go :)

Today is Day 1... I am feeling to be honest pretty fucking awesome!!

Having to take out diary from my diet is a pretty big step for me but has not seemed to bug me at all.

As for eating wise here is what i ate...

meal 1.

2 apples
1 can of tuna

meal 2

chicken salad (lettuce, tomatoes,cucumbers)

meal 3

chicken salad (lettuce, tomatoes,cucumbers)

meal 4

2 pieces of salmon and 1 banana and a big plate of broccolli

A very good day to start and the training starts back up again tomorrow :)

Catch you on the flip side for day 2 of Paleo :)