Shake off the bad stuff with this detox smoothie

Detox smoothie

  • Makes: 1 large serving or 2 small servings
  • Total time:5 minutes

Ingredients

Mixed berry smoothie blender

  • 1 cup of frozen berries, I usually use blueberries, blackberries and raspberries or strawberries, if using fresh berries, add some ice when blending the smoothie
  • 1 cup of organic kale or spinach, chopped
  • 1 cup of orange juice
  • 1/2 scoop (22 g) of vanilla protein powder
  • 1 tablespoon of flaxseed

Directions

Combine all ingredients in a blender and purée until smooth. Drink immediately.

Approximate nutritional value based on brands and amounts used

Nutrition without toppings
Calories: 306
Fat: 4.6 g
Carbs: 47.6 g
Protein: 21.3 g

Holistic Living

A lot of people think that the holistic approach to life is nothing more than woo-woo mumbo jumbo, others think that it is taking a spiritual approach to life and others, others like me, think that it is simply a better way of living on your own terms, being aware of your own actions and doing whatever works for you to live an optimum life.

If you believe that everything we eat, think, practice and believe has a huge impact on your life and the lives of others, it makes sense to like at your life holistically, taking care of your mind, body and soul so that you can live a truly beautiful, happy and healthy life.

Sound good? Here’s what you can do to start living holistically:

Eat a Clean Diet

If you want to take care of your body and your mind, then a diet that is low in toxins and junk food and high in fruits, vegetables, whole grains and healthy fats makes imminent sense. These kinds of foods will fuel your body and feed your brain so that you are able to function optimally.

Slow Down

We undoubtedly live in a fast-paced world, but is it really a coincidence that so many more people are suffering from fatigue, anxiety, stress, depression and a whole host of similar conditions? I doubt it! We all do so much so fast that we have very little time to just be. If you want to live a more holistic life, you need to change that. So, cross a few unnecessary things off your schedule and replace them with things you love like reading a good book, hiking somewhere beautiful or simply spending time with good friends and family.

Connect More

Connecting with other people who are also interested in living holistically – maybe at a yoga class or a local music festival, even in a Facebook group – is a great way to learn more about the experience of life and how to live optimally and make some very good friends.

As well as connecting to other like-minded people, forming connections with animals and the universe will make you feel less alone, more in the flow and happier than the average person who spends more time playing games on their phone than talking to people or enjoying the natural world.

Move Your Body

Moving your body is a basic way to feel more alive and to maintain a healthy body. Exercises like yoga and tai chi which engage both body and mind are best from a holistic point of view. However, any activity that gets you moving which you enjoy will lift your spirits and benefit your body.

Taking care of every part of your life as a human being is the only way to feel truly happy, healthy and at peace, So, do something about it, by living more holistically today – it’ll change your life.  How do you live your life? Any thoughts? What are your tips? Please share in the comments below. I really would love to know.

Until next time, shine amongst the stars!

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Do You Shop With Your Gut in the Grocery Aisle?

National Survey of more than 2,000 Dietitians Reveals Movement Toward Clean, Natural and Simple with Surprising Predictions for Superfoods in 2018

In its sixth year, with a record-breaking 2,050 registered dietitian nutritionists (RDNs) responding, the Pollock Communications and Today’s Dietitian’s “What’s Trending in Nutrition” national survey once again exposes what RDNs predict consumers are thinking and eating. In a surprising switch, fermented foods – like yogurt, kefir, kombucha, sauerkraut, tempeh, some pickles, kimchi and miso – ousted seeds as the No. 1 superfood for 2018, making it clear that consumers will be “going with their gut” in the coming year by seeking out foods that improve gut health and overall well-being.

“RDNs stay ahead of the trends because they are dedicated to listening and responding to what consumers are looking for when making food choices,” explains Mara Honicker, publisher of Today’s Dietitian. “Our readers stay current on what consumers are thinking as much as they do nutritional science.”

Top 10 Superfoods for 2018

What’s changed for next year is the rise of “fermented foods” to the top spot. Surprising, but true, RDNs predict fermented foods will be highly sought by consumers in 2018. While widely known as the process used for making wine or beer, fermentation is a natural, metabolic process that involves using sugar to create compounds like organic acids, alcohols and gases. Fermented foods may have powerful health benefits from boosting gut health to blunting inflammation. The rest of the rankings included:

  1. Fermented foods, like yogurt
  2. Avocado
  3. Seeds
  4. Nuts
  5. Green tea
  6. Ancient grains
  7. Kale
  8. Exotic fruits
  9. Coconut products
  10. Salmon

The Future is Here

In 2012, “What’s Trending in Nutrition”predicted that consumers would move toward “natural, less processed foods” (according to 72% of respondents). This national sample of RDNs forecasted that consumers were trending toward “simple ingredients” and a greater focus on “plants.” Move forward to today, and their projections have come to fruition as top diets for 2018. Coined, “clean eating” and “plant-based diets,” consumers are demanding foods and products that fit this way of life.

Diets Over Time

After “clean eating” and “plant-based diets,” first-timer, the “ketogenic diet” has made its way to the top as No. 3. This high-fat, generous-protein, barely-any-carb diet designed to produce ketone bodies for energy debuted with a high ranking. Interestingly, in 2013, RDNs felt that the trend in the “low carb diet” had declined. Then a year later, there was a rise in Paleo, Wheat Belly and Gluten-Free. Now, RDNs rank “Wheat Belly” as one of the diets on its way out and ketogenic has overtaken Paleo. Given the popularity of the high-fat ketogenic diet, it makes sense that the “low fat” diet was also ranked as a has-been.

“The movement toward clean eating reflects a change in how consumers view food,” notes Jenna A. Bell, PhD, RD, SVP of Pollock Communications. “Consumers are searching for nutrition information and equating diet with overall well-being.” As an example, Bell points out that the quick rise of fermented foods in the top 10 superfood list shows that consumers have expanded their definition of wellness to include benefits like gut health. “It also suggests that consumers are digging deeper for information about the food they eat and in this instance, finding out why yogurt, kefir or kimchi is so good for them!”

Fake News?

Over the years, the “What’s Trending in Nutrition” survey has captured the RDN perspective on where, how and from whom, consumers are getting their nutrition advice – good and bad. Since 2013, RDNs have acknowledged the power of social media, blogs, websites and celebs on nutrition decisions and the dissemination of misinformation. In 2014, celebrity doctors made their mark in the minds of consumers and RDNs ranked them as a growing provider of nutrition info. In the upcoming year, RDNs take aim and name Facebook as the No. 1 source of nutrition misinformation for consumers, followed by websites and blogs/vlogs.

Through the Years, We All Will Be Together

RDNs continue to recognize that consumers rank taste, cost, convenience and healthfulness as most important in the supermarket. And, the RDN messages remain consistent: MyPlate is the gold standard for helping consumers eat right (79% use it to educate) and it’s best to make small changes, focus on the overall eating pattern (not a single food or nutrient) and make gradual shifts over time. The RDNs top recommendations for 2018 are to limit highly processed foods, increase fiber intake, keep a food journal and choose non-caloric beverages such as unsweetened tea or coffee.

“The annual forecast from the ‘What’s Trending in Nutrition’ national survey shows how consumers are driving change and leading the evolution of diet and nutrition trends,” explains Louise Pollock, President and founder of Pollock Communications. “As they do each year, the unique perspective of RDNs provides media, retailers and food manufacturers a view into the minds of consumers that can help inform their business.”

Source: Pollock Communications

Intermittent Fasting

We are super excited to reveal that we have  incorporated a fasting protocol into our 4 week program at www.4weekfatflush.com as well as some new super easy recipes for the first few weeks to make the transition as easy as possible for the whole family.

I intermittent fast pretty much every single day, and find it a very natural approach, which is what a paleo (low carb, healthy fat or ketogenic) lifestyle promotes, as once you are fat adapted, you stop the hunger cravings for food, as you are supplying the body its key nutrients in the most natural way, which in turn makes this way of eating cheaper and quicker.

The whole notion of 3 small meals throughout the day and snacking in between (recommendation of the Dietitians Association of Australia) is not based on evolutionary science but created to help the multinational food industry stay in business by keeping the population craving carbs and not being able to maintain a healthy weight or to stay healthy.

These days I generally eat 2 good meals a day and sometimes just one depending on how I feel (I eat when I am hungry.)  The other thing to consider, is the more exercise you do, the more you generally want to eat. Which is why we provide a at home fitness plan, when your body adapts and you have the energy, then you can increase your activity do the activities/exercises that make you happy including some resistance exercises and running (see bottom of post for who intermittent fasting may not be suitable for and to always consult with your health professional prior.)

Here is a little information from the recipes/meal planning area of the program.

Your Week 1 Meal Plan

Our suggested meal plans have been designed to be easy and affordable for all, whilst also considering that many of us live in differing regions with differing accessibility.

You will have access to your meal plan as soon as you join to enable you to purchase the required ingredients at your local supermarket, butcher, health food shop or farmers market. Don’t be afraid to be adventurous in your cooking and experiment with your new way of cooking

Fasting

Fasting is the ultimate way to limit and help control the body’s insulin production. The latest scientific research suggests that fasting could play a part in the prevention of many conditions, especially obesity and type 2 diabetes. New research suggests that restricting the number of insulin-spiking carbohydrates and excess protein, by intermittent fasting, is one of the best ways we can live a healthy life. It’s only in the last 50 years that fasting has stopped being used as a healing modality in the western world, but it’s free and easy. All you need is a little bit of information to get going.

What fasting does is stop the body from needing to produce insulin for the period of the fast. By fasting intermittently, we are able to normalise our blood-sugar levels and lose weight. Fasting teaches our body to produce only the insulin it needs to function – something our bodies do naturally, unless the process is disrupted by too many starchy and sugary foods.

A low-carb lifestyle works in a similar way, offering an impressive 70 per cent of the insulin-lowering ability of fasting. Used in tandem, the two are very effective: a low-carb diet makes fasting easier. Because you’ve already turned on your fat-burning switch, fasting enables your body to get the maximum benefits from eating in this way. Several programs pairing fasting with a low-carb lifestyle have had success with helping people with metabolic diseases, such as type 2 diabetes, manage their condition more effectively.

If you choose to fast, it can be either breakfast or dinner;

If you want to fast at breakfast, eat your evening meal before 6pm and delay your first meal of the next day until 10am, so you fast for a period of 16 hours overnight. This can be done daily as there are no negative health consequences to eating only during eight hours of the day. If you don’t think you can skip breakfast entirely, then try one of our bone broths or fat smoothies instead.

If you find that you get hungry in the morning, try fasting at dinner. Make yourself some breakfast, have a late lunch and then skip dinner.
If you are comfortable with intermittent fasting then adopt it for the whole 4 weeks of the program.

Of course, it’s best to work with your healthcare professional to find a way of fasting that’s right for you, especially if you take regular medication. Note that fasting is not recommended for babies, children, teenagers, elderly people, pregnant or breast feeding women, type 1 diabetics or those with hypoglycaemia.

To join the 4 Week Fat Flush go to www.4weekfatflush.com/the-program

 

 

 

This is Bob!

 

 

I’m on the cusp of turning 50 next year and yes, my metabolism is slowing down. My waistline naturally wants to expand with some of the food and beer I love and have loved for years and was putting on an average of 1kg a year. By the time I am 60 I’ll be 10-15kg heavier….in the waistline no doubt.

I’m fortunate to have a wife, Jacqui, who keeps reminding me of my diet and through the Geofit family we both started the Fat Flush 2 months ago. We lasted the month and both lost 5-6kg! Such joy and so rewarding after the hard work of resisting all the temptations of everyday life. It’s a great feeling when my pants get too big and the belt buckle tightens up a notch.

So since we finished the first month we sort of indulged with the beer and wine lifestyle but you know the great thing is we are still aware of what food we are putting in our mouths. Our meal plans and portions were somewhat similar so I guess we picked up the habit from the Fat Flush program although some of the favourite stodgy food creeps in, but less of it.

Now this week I have somehow been convinced by Jacqui to start another month so I jumped on the scales yesterday and was surprised I had only gained about half a kilo since we finished the first round. Jacqui had remained about the same so onwards to the next 5kg reduction for us.

Thanks Tee for introducing us to this way of thinking and thanks Sharon for the fun fitness program.