How to Stop Craving Sugar-and Get Your Weight

There is just that time when you need a fix.

It's almost like you're some kind of drug fiend and you need a hit,

Just to take the pain away.

No, I'm not talking about Zammo In Grange Hill,

I'm taking about sugar cravings.

You know what I mean.

I was talking with Eleanor, one of the KFF members on Tuesday and she asked me...

"Mike, what can we do to stop sugar cravings?"

Good question Eleanor.

It's kind of complex subject the topic of sugar.

But you know we don't complex here at Hendricks Health, so I'm going to explain it in simple terms and show you what you can do to reduce your sugar cravings.

Are you sitting comfortably....?

OK.

It's important to know why we sometimes crave sugar if we are going to beat those cravings.

Why Do We Crave Sugar?

There are a number of reasons why we crave for sweet foods

Sweet is our preferred taste from birth because we associate sweet with calories. Carbohydrates stimulate the release of serotonin, a chemical that gives us a feel good factor.

Sugar is a carbohydrate, but carbohydrates come in other forms too such as whole grains, fruits, and vegetables. The taste of sugar also triggers endorphins that calm and relax us, and offer a natural "high"

The fact that most sweet foods taste good if not amazing, reinforces rewarding ourselves with sweet treats, which can only add to the problem and increase our desire for them.

And for females, at certain times of the month, cravings may increase further due to hormone fluctuations.

So you can begin to see why sugar is hard to give up. With all that going for it, why wouldn't we crave sugar?

The problem comes not when we indulge in a sweet treat now and then, but when our sugar consumption becomes excessive.

And with the foods that are produced today, that is very; very easy. Sugar in everywhere, breads, yogurt, juices, and sauces,chocolate. It's hard not to find it in some form or another.

Simple put, food, including sugar, is just a messenger telling the body what to do. Either keep/store calories or use/burn calories.

We need to learn which foods communicate best with our bodies.

No two bodies are exactly the same.

So the key take away here is not to avoid sugar completely, but to regulate your sugar intake, as too much will send the wrong messages to your body, increasing your weight and make it hard to lose weight.

How do I stop Sugar Cravings?

You know I love you and i"m here to help.

In true Mike style, I've done you a '5 steps' lIst of what you can do today to start to reduce your sugar cravings and see a reduction in your weight and become more toned.

Don't make the mistake of trying to do them all at the same time.

Just choose one that you think you can stick to and do it!

It will make a difference. Many of my clients have adopted these tips and had success and seen their weight come down as a result.

5 Tips to Use Right Now

If you're craving sugar struggling with weight loss, here are some ways to tame those cravings and help get your weight moving down.

• · Give in a little. Eat it. If you want it, eat it, but just a little or smaller portion. This may sound strange suggesting you eat what you are trying to avoid. However, enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calories max each treat.
• · Combine foods. If the idea of stopping at one biscuit or a small chocolate bar seems impossible, you can still fill yourself up and satisfy a sugar craving. I like combining the craving food with a healthful one. For example, If you like chocolate, dip a banana in a 'quality' chocolate sauce and that gives you what you're craving plus the bonus of the banana. or have some raisins with your biscuits. As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.
• · Go cold turkey. Completely cutting out all simple sugars can work for some people although the initial 48 to 72 hours are tough as your body will be crying our for a sugar. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
• · Reach for fruit. It's always a good idea to keep fruit handy for when sugar cravings hit. Try keep your fruit seasonal. You'll get fibre and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits. Get into the habit of having fruit handy.
• · Don't buy it. If the food you crave is to hand, chances are you're going to give in. So to avoid this don't buy it or have in your home. Also, when a sugar craving hits, just try to walk away. Easier said than done, but try it.

Take a walk or do something to distract yourself from the food you are craving.

Bonus tip...

• · Choose quality over quantity. If your need a 'fix' go for a high quality, decadent sugary food, But keep it small. For example, choose a perfect dark chocolate (75% cocoa) instead of a chunky kit-kat or Special (K) bar, or a nice wholemeal biscuit; then enjoy and savour every bite -- slowly --. Learn to incorporate small amounts in your diet(a treat) but concentrate on filling your stomach with less sugary and nutritious healthy foods.

Ok, so there you have it, some simple tips to help you stop your sugar cravings.

Remember this is a process, think about reducing sugar over time, not straight away.

If you'd like to see how smart ladies in Leeds reduce their weight you'll need out check out the KFF program

http://optimumhealthstudio.com/our-services/kettlebells-weight-loss

All the ladies on the program are learning the smart way to exercise and enjoy food.

Done without counting calories.

Energy Boosting Workout

I know can be hard to keep your energy levels up at times, especially when your on the go. to help keep your energy levels up you need to have your metabolism fully optimized.

Fear not, I got you covered.

I’ve done a quick energy boosting workout for you.

I’ve tested this workout on one of my clients and he really enjoyed it.

It did exactly what it said on the tin!

Try it.

Energy Boosting Workout.

It will only take you about 15 minutes to complete.

You can do it first thing on a morning or anytime you’re feeling lethargic.

If you’re in the office,make sure the boss join’s in too or at least watches!

Ukip? I don't Hate on Fat People

I’m not talking politics or anything to do with Ukip

Although I did find those results interesting.

Who did you vote for?

Apparently 2/3 of adults in the UK harbour some Racial Prejudices.

Sorry, I’m digressing.

Anyhow, I’m talking about the recent email/post I sent out.

I never realised it would get such a response.

But before tell you about that if you missed it, I must quickly remind you about our referral program running in June.

Which is scarily next week!

Christmas anyone?

All you have to do is invite a friend down to any of our sessions in June and when they become a part of the Optimum Health team you get a gift!

Easy!

And you can even refer friends and family via email.

Just send them this link or tell them to get in touch.

http://optimumhealthstudio.com/personal-training/free-book-invite

Ok.

Back to that previous email

I caught up with my good friend Jason yesterday,

Some of you may have had the pleasure of meeting him.

He is the founder of the Temple of Holistic Fitness in Meanwood.

He mentioned to me about the email and how he enjoyed it and that it made a point quite well.

I also got a lot of comments on Facebook. 

Some good some bad.

I think people thought I hate fat people or “Fat bashing”

That’s a term that means trash talking fat people.

That was not the case.

Let me explain….

I think people that struggle with being overweight, being obese or just trying to lose a few pounds all need a helping hand and a push in the right direction.

That could come in the shape of a Weight loss program life the KFF, a workout Dvd or the doctor saying “you’ve got 6 months to live unless you lose weight”

Each have their own merit.

You know the saying “Horses for courses” right?

So when I said I agreed with the article, It’ wasn’t a blanket statement.

Many overweight and obese people will find attending weekly weight loss program beneficial.

Others wont.

As long as the program is right for the individual and helps them understand the bodies better and it’s not just old mantra of “calories in vs calories out, I’m all for it.

I do think that everyone will benefit from ‘bespoke’ professional advice regardless of their goals…

or weight and size for that matter.

Take the ladies that attend the KFF program, most if not all of them, COULD have chosen to exercise at home alone 2 times a week.

And they COULD have lost weight and toned their bodies alone.

They COULD have motivated themselves to keep going by themselves.

But they CHOSE to join a program.

Why?

Because programs work.

Being on a program encourages, behaviour change, commitment and accountability.

Good programs a least like the KFF program.

People on programs understand that making any sort of change is best done in a group, as part of a team.

Not alone.

and thats my whole point of agreeing with the article.

Fat, obese or anyone trying to lose weight will ALWAYS have a better chance of doing so when part of a group or team.

I was telling it how I see it.

Making any sort of change is hard, so why do it alone?

If you can get help to help make the changes lasting and/or permanent, then why not?

Seems like a good idea to me.

3 Simple things women can do to start losing weight today.

The larger percentage of the Optimum Health client base is of female orientation over the age of 38 so I’m looking at starting a blog exclusively for that population. I’ll be telling you more about that in due course but in the mean time, I’ve go 3 great simple tips for all women who would like to see a reduction in there body weight and body fat.

I was recently speaking with a new visitor to our kettlebells class. As with any new client I ask them what they are currently doing in the way of exercise to gain an understanding of their current fitness ability. She went into detail about the many activities she was doing which included, running, cycling, using the cross trainer at the gym, and going through a 30 minute routine on the weights machines.  “I’m putting all this effort but I’m not seeing results”. I went on to ask what her goals were and she explained weight loss and toning up were here goals.

Here is what I said to her about 3 things she can start doing right way to starting seeing real results….

1.     Stop doing loads of Cardio Exercise.

I know if may seem hard to believe but for females, doing too much cardio is actually counterproductive if your goal is to reduce your weight and burn fat. Many of you know my feelings about Zumba, but this also extends to excessive cardio exercises on the whole. To much “steady state” cardio exercise like running/jogging, cycling, using the elliptical trainer at the gym leads to a detrimental effect on the female metabolism and studies have also demonstrate beyond any doubt that in women, cardio chronically shuts down the production of the thyroid hormone- not what you want!

I’m not saying never to do cardio exercise especially if you enjoy doing it, however if your goal is to reduce your body fat and tone up there are better more time effective ways to achieve this goal.

If you love doing cardio exercise and refuse to exercise in other more effective ways, don’t complain if you still looking fat & flabby and not lean and firm. If you have to do some cardio, try doing no more than 1 hour a week.

2.     Start getting to bed on time.

Lack of sleep or lack of quality sleep is one of the main reasons why females(and males) fail to reach their weight loss goal. From the minute you wake up to the time you go back to bed your body is working away to survive. All this work requires energy and maintenance of correct hormone balance. When you rest, its your bodies chance to replenish and recover from the days work, and you need sufficient time to do this. Studies have shown that people who sleep less than seven hours a day are 30% more likely to be obese than those who get nine hours of sleep or more due to lack of correct hormone balance. So try switching off the TV or tablet a little earlier tonight and get into bed before 10.30pm

3.     Start lifting weights that challenge you.

I know from my years of Personal coaching that many women have a fear of

lifting weights because they think they will get big and bulky. I can say categorically this is not going to happen with the weights I’m asking you to lift. For women to see huge increases in muscle size and weight, they need a little help, both physically and biologically, something that I will not be asking you to do- unless you wish. Powerlifting anyone?

Joking aside, many female power lifters do have lean, athletic body shapes without developing very large muscles. The point being, raising your metabolism and have you effectively burning calories, will be best achieved by resistance/weight training and/or metabolic training.  This type of training includes H.I.I.T training, Kettlebell training, body weight exercises, even working with resista-bands! As long as the exercise takes you to a point where you are working hard over a short period of time, resting, then going again doing the same or similar form of exercise, you’re going to get a much better metabolic effect and your fat burning efficiency will go through the roof. This is only a good this as you’ll quickly begin to see an acceleration of your bodies’ ability to loose weight and burn fat.

So in summary ladies, once you establish what you are really trying to achieve health and fitness wise, think about the best type of training for you. You may even save yourself some time whilst achieving your goals quicker and who wouldn’t like to do that!

I’d love for you to share this post with anyone you think would enjoy it.

Committed to your health.

Mike

What is a good supplement?

As some of you will know, that for the last 8 months or so I’ve been sharing with you a range of new supplement products I have had the benefit of using. I often get asked about what is the best form of supplementation and as an exercise coach what do I recommend. I was not always a big fan of supplementation. My mind set was, if your eating correctly, then why do you need to supplement your diet? Well I’ve since grown to understand that even if you are eating your healthiest best, supplementation is still beneficial.
 
Because of the way the majority of our foods or produced now, by the time they reach our tables to eat, they do not hold the same nutritional value as they did 20 or 30 years ago. You would need to eat about 15 of today's tomatoes to get the same lycopene as tomatoes 20 years ago because of the mineral depleted soils that many tomatoes are grown in today. One of the richest source of lycopene in the diet is tomato and tomato derived products (purees and real sauces) Lycopene is a antioxidant strongly associated with helping to reduce the risk of breast and prostate cancer.
 
Since I started using some of the Touchstone essential products, I’ve noticed a big improvement in my health. My skin texture has improved, my mental clarity is much more consistent and my energy levels have been boosted. I’ve even got my girlfriend using them and she has felt the benefits too!
 
I’m not writing this post try give you the hard or soft sell, but I am writing it to share with you what I believe to be a good product and what you should look for when choosing a multivitamin or any form of supplementation.
 
Weather you are a marathon runner or a new mum, if you are trying to shed some weight or build muscle, the use of a good supplement will offer you huge benefit and will often make the difference between you reaching your particular health goals and not.
 
Here’s what to look for when choosing a good supplement…..    
 

 

1. A good Multivitamin or supplement should have a complete complex of vitamin E (alpha-, beta-, gamma-, and delta-), not just alpha tocopherol.  (a class of chemical compounds of which many have vitamin E activity)

2. Multi-vitamins & supplement’s should not contain any form of sugar. This is often used to fill out the tablet or tastes a certain way.

3. Contain a full complement of B-vitamins.

4. It should not have binders, artificial colours, or fillers try to always use capsules instead of tablets. This will help make it easier for your body to actual absorb and use the supplement contents

5. They should contain some real vitamin A instead of just beta-carotene. Too much beta carotene can have adverse effects.

 
 
When choosing a source of supplement, try the to avoid the vitamins that have lots of extra ingredients that sound like industrial chemicals or contain different forms of sugar.  The following ingredients are found in many over the counter multivitamins & supplements:   sodium aluminosilicate, maltodextrin, sucrose, BHT, cupric sulfate, crospovidone, FD&C yellow no.6 aluminum lake, gelatin, folic acid, hypromellose and hydrogenated palm oil, propylene glycol (PG), polyethylene glycol PEG, high fructose corn syrup, which are ingredient that are not the best for your health.
 
If you’d like to find a good source of supplementation just have a look here.
 
Committed to your health
Mike

How to cure Cancer? 5 things you can do to reduce your risk

It was around September 2011. I was looking forward to my Personal training session with Richard who I see every month for a new program. Richard had recently become semi-retired and was a keen golfer and tennis player. The exercise programs we designed for him to work on, helped improve his posture, core strength and hip mobility, all of which would help him improve his performance in golf and tennis.

On that late summer afternoon, Richard came to the studio to his 2pm session but looked a little off. After going through the normal pleasantries. I began in my normal excitement to explain the session I had planed out. We began the exercise session; and as he always does’ Richard worked hard with concentration and maximum effort. It wasn’t until I told him about my fathers recent stroke that it came out why he was a little distracted. Earlier that that month Richard found out his wife had cancer.

Wow! Words failed me. I wasn’t sure what to say. I ‘d known both Richard and his wife for over 2 years and both of them were active people. So when he told me this it was a big shock. We spoke for a least an hour after the session, I spoke about dad and how he was doing and he spoke about his wife and the details of the diagnosis. To say that conversation was emotional, would be an understatement. It was on another level. Conversations like that really bring everything into true perspective.

We arranged the next session for November, both knowing that this may need to be rearranged. I did see Richard in November. At the time, Dad had come out of hospital but Richards wife had not. He told me the situation was not looking good.
We went through the session and at the end he thanked me for offering a bit of a distraction. Christmas came and went but unfortunately for Richard’s wife, she did not see 2012.

I still see Richard now and he has just come back from Trip to Asia which he enjoyed. He made a decision after his loss to use this ‘period of change’ to live life and do more.  His whole life changed in just 3 short months and is a reminder to everyone reading this nothing is forever.

As you maybe a aware this week is National cancer awareness week. You may have even heard of a certain celebrity helping to raise awareness of breast cancer with her decision to proceed with a double mastectomy – we salute you Angelina. The topic of cancer is huge one –too big to tackle in blog post, however I do believe that even cancer is curable (in some cases) and not just through tradition treatments such as radio & chemotherapy.

My stance and understanding through personal research and reading, is that there are known cures for cancer and treatments that have been tested. But these have been kept form the public. Why you ask? if I were to be honest I’d say because there is no money in finding a cure, but there are billions to be made in providing drugs.

Today is not the day to go into that you can find out more here when you have time. Its a really interesting video/article on cancer. Many people have successfully overcome cancer through traditional treatment and that is no bad thing. That debate is for another time.

Here at Optimum Health we study just that, Health. I know if you study a subject long enough it will become a part of you. So with that said, I will continue to encourage you to keep on studying health, you are doing a wonderful thing and your body will thank you for it. Do your best to be your healthiest best and I’m sure will be just that- Healthy and Happy.

I’ve listed 5 things you can start doing 'today' help reduce your risk of disease including cancer.

1.     Drink Tea

Studies shave show that for younger women (under 50) drinking 2-3 cups of tea a day can reduce your risk of breast cancer by 37%. This was not the case with women aged 50 and over and drinking tea to excess will cause liver stress. But 3 quality cups a day and ideally green tea will have positive health benefits. 

2.     Use quality supplements

Recent studies are confirming that use of quality supplements will help reduce risk of disease including cancer. Lack of Omega-3 is a regular underlying factor for cancer, and by simply supplementing your diet with animal-based omega-3 fats you may reduce your breast cancer risk by 32%. Vitamin D is also important. If you live in the UK, you know too well we are lacking natural vitamin D from the sun. I recommend the use of Krill oil for omega 3 source and Supergreens+D if going on holiday every month is not an option for your Vitamin D source.

3.     Laugh a lot

It's so true that smiling and especially laughing does make you feel good. When you laugh to create an 'alkaline state' in the body, which is an environment that disease cannot live in.It also increases the level of health-enhancing hormones like endorphins.So do your best to have a good giggle whenever you can.

4.     Reduce your use of drugs (prescribed or otherwise)

The use of prescribe drugs is on the increase and so are the side effects associated with long term drug use. It’s now a proven fact that the use of statin, a cholesterol lowering drug, will increase your risk of colon cancer. It may seem hard to do but try to seek alternative medicine or treatments for any conditions you have whenever possible. You may have do your own research, but it may well be worth it.

5.     Exercise.

You are 3x more likely to live pain and disease free and live longer if you engage in regular exercise. Exercise helps to boost your immune system and reduce your risk of certain cancers including colon cancer. I could go on about the benefits of exercise, but all I will say is reducing your risk of any disease is a very good reason to exercise.


I'd love for you to share this post with all you friends to help spread the word, but only if you like it.

Committed to your health.
Mike.

Why I love number 3

 
How’s your week been? The last few days have certainly raised the mood of the nation as we have been blessed with some fantastic sunshine. I just hope it’s around for the weekend.
 
I have a short story I would like to share with you but before I jump into that, let me remind you that the door to our Shape up Summer challenge will close in just 24 hours. If you haven’t joined the growing list of folk wanting to really change their lives and feel and look great, you need to be quick just click here and you’re in.
 
Today is a special day for me. Today is the 3^rd of May. I love the number 3. 3 is such a cool number-popular-but cool. The holy trinity is represented by 3, the father, son & holy ghost, 3 is considered a lucky number by many and there were 3 wise men. You may have even seen my recent video post on 3 mistakes people make when trying to get fit. 

Why I like the number so much started 10 years ago. I was in my late 20’s when I found out I was going to be a father for the very first time. I was shocked but very excited. 9 months later I was sat in the hospital doing my best to offer support, at 11.03 Reuben James joined us. My first born, born on the 3^rd of May 2003, a truly special day.
 
It is truly a humbling sight and a blessing to see a life being brought into this world, an experience that will stay with me for life.
 
A lot has happened in those 10 year since then. Reuben has had the privilege of living in Ibiza and Brazil for a number of years. He’s also learned to play the guitar.  In 10 years we’ve seen may famous people pass including Michael Jackson, Farrah Fawcett and Whitney Houston. We’ve seen the birth of Facebook, twitter (hard to believe what life was like before social media) and Reuben has a little brother too!
 

 
10 years seems a long time, but when you look back, it seems like only yesterday my first born came on the scene. Where does time go? What today has reminded me is that “time and tide wait for no man” and as you read this post I hope that it gives you that elbow in the ribs and prompts you into action to make the most of now and doing what you need to do.
 
Whatever goal or desire you may have, its important that you take action before you’re left looking back after 10 years saying “where does time go?” It’s so easy to put things off until tomorrow, but tomorrow never comes. My advice is to do as Nike say “Just do it!”
 
Congratulations to those who have taken action, whatever you are trying to achieve, you are clever and are going to see the benefits of taking action and not waiting for tomorrow.
 
So as your coach friend and fitness professional, here to help and encourage you on your journey towards better health & fitness, I have 3 more tips(random, but very important tips) to help you as you move toward your health & fitness goals.
 
 
 
 
3. Get Plenty of Sleep 7-8 hours
Fatigue isn’t good. Apart from making you look old and tired it makes you crave sugary foods because they help release brain chemicals depleted by sleep deprivation.
 
2. Move your body
Keep active in any way you can. Exercise, ballroom dancing, horse riding whatever you do, Keep yourself active. Studies have shown that people that engage in regular physical exercise activity, on average live 8-10 years longer and in better condition than those who don’t.
 
1.Make it habitual
If you are going to achieve anything and experience the benefits, you must keep consistent with it. Exercise and adopting a healthy life style is no exception. This is my number one tip to you today –keep going, be honest and you can  achieve all those goals you want.

 

 

I’d love for you to share this post in celebration of  Reubs 10^th birthday. It’s good to share.

 

Committed to your health.

Ooh baby I like it Raw- so does Demi Moore!

How was your Easter? Did you know that Demi Moore and I have something in common? Well before I get into that I need to tell you about our '60 day shape up summer challenge' coming your way soon. For a selected number of people, its a chance to look and feel amazing using our specially designed nutritional and exercise program just in time for summer! Keep an eye on your in box for more info.
 
We held a ‘Real food’ nutritional seminar at the Optimum Health studio on Easter Saturday. We had a special guest Graham Jevons come and share his story about how he discovered a completely new life, lost over 10 stone in 6 months by introducing ‘real food’ in his diet. He is a naturopathic nutritionist, has adopted and ‘living’ the benefits of a 100% raw food diet.
 
His story is truly inspiring. You can read more about Graham here.
 
The whole raw food issue is a subject that is becoming more and more topical.In their quest for eternal youth, more and more celebrities are seeing and living the raw food life. These "raw foodist" include Celebrities Demi Moore and Woody Harrelson who frequently grace the raw food scene. Others include Donna Karan, Sting and Angela Bassett. I believe that in a few short years the general awareness of the eating real food in your diet will become more main stream and make it much more difficult for the food manufacturers to 'dictate' to us what we should eat. You need not worry because you're smart. By reading these Optimum Health blog posts, you'll stay ahead of the curv!
 
I never forget attending a nutritional course some years back and one of the course lecturers saying  “When you go shopping ask yourself- could or would my great grandparents eat this?” if the answer is no, don’t buy it!  Smart advice, which I mostly follow. I don’t t think my great-grand folks had access to Redbull, Rice krispies or Special K, but they did have access to sweet potato’s, eggs and oranges and can all be class as real food.
 
 

So which is best Raw food or Cooked food?

You get no bonus points for guessing that I’m going to say - Raw food is better, which it is. However, before you start eating like a grass fed cow or a Lion form the African savanna there are some things you need to take into account.
Our ancient forefathers mainly ate a plant-based raw food diet. Every now and then they would eat raw meat, but his was not a large percentage of their eating practice. There are a number of studies suggesting that if your diet is solely focused on raw plant foods only, you could be at risk of a decline in your health over the long term.
You have heard me say before that you should try eat food that is as close nature as intended-not processed. Do your best to get as much raw food in your diet as possible. I personally have started to increase the number of raw foods in my daily diet and I encourage you to try do the same. These are some of the foods I eat raw. Try them out, as they will benefit both you and your family. These foods include:
 

• Spinach (my favourite veg) Sugarsnap

• Fish (salmon)

• Range of real fruits (apples, pears, plums, berries)

• Nuts and seed’s (pumpkin, flax or sunflower seeds)

 
My parents, as you know, are from Jamaica. I remember being told many stories (and I mean many!)  about how when they were younger they often ate real and raw food from the land. Many of the foods they ate were fresh and natural.
Cooking your food is not all bad though. There are some cases where cooking does appear to release more nutrition – such as the lycopene content of tomatoes (lycopene is an important intermediate in the biosynthesis of many carotenoids- these help your body build and repair) However, generally  cooking your food, especially at high temperatures, destroys naturally occurring enzymes. Enzymes are proteins; catalysts to speed up and facilitate reactions in your body. In fact, some biochemical reactions will not even occur without these enzymes (you have about 1,300 of them). So just remember if your cooking all your food, your body is going to be deficient in the enzymes it needs to function properly. It will also be lacking biophotons.

What are Biophotons?

Living raw foods contain the biophoton light energy your body needs. Every living organism emits biophotons. It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual who consumes it. The more light a food is able to store, the more nutritious it is. Naturally grown fresh raw vegetables, for example, and sun-ripened fresh fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food.The greater your store of light energy from healthy raw foods (this should not be confused with your vitamin D intake which is produced by the sun on your skin), the greater the power of your overall electromagnetic field, and consequently the more energy is available for you body to heal itself and maintain optimum health.
 

Is todays “Cooked”diet the same as the ancient Cooked diet?

One major point to consider is that the majority of the cooked foods people today eat are highly processed. Up to as much as 80% of foods that are purchased every week by people in the UK are processed foods, and these are primarily in the form of carbohydrates: grains, sugar, fructose - not the best way to enjoy health life.
These foods have little or no nutritional value to them, but also fructose and dietary carbohydrates (grains, whose starch break down into the monosaccharide “sugar” glucose) lead to excess body fat, obesity and related health issues. These foods were not part of the ancient diet, so even though some of their food may have been cooked, it was still in a primarily unprocessed form. There was no other choice, they didn’t have microwaves and gas hobs!
 
 
Here’s a section of a recent article I read….
 
 
“There is a growing movement of people who believe eating foods that are concordant with your genetic ancestry can help you avoid many of the diseases associated with our modern diet, including diabetes, heart disease and cancer. Such a diet, sometimes called a Paleo Diet or Caveman Diet, focuses primarily on a wide variety of raw, whole vegetables, fruits, nuts, roots and meat. "Normalizing" your system is the true strength of the so-called caveman diet. As Dr. Loren Cordain, author of The Paleo Diet and one of the world's leading experts on Paleolithic nutrition, states:
 
"The nutritional qualities of modern processed foods and foods introduced during the Neolithic period are discordant with our ancient and conservative genome. This genetic discordance ultimately manifests itself as various chronic illnesses, which have been dubbed "diseases of civilization."
By severely reducing or eliminating these foods and replacing them with a more healthful cuisine, possessing nutrient qualities more in line with the foods our ancestors consumed, it is possible to improve health and reduce the risk of chronic disease."
 
 

                     This was caveman obesity in 2000BC!
 

Eat like a caveman- Eat Raw!

In west society today there are a overwhelming number of conditions and diseases that simply weren’t seen – or at least, very rarely seen at best – in ancient times. Conditions such as, certain cancers, heart disease, diabetes, obesity. Why is this the case? The food that we have been ‘told’ to eat by the food industry is not the food we are ‘designed’ to eat. If there is one thing you take from this post, is to try going 'back to basics' and refocusing your diet on fresh, whole, unprocessed, "real & raw food” that will improve just about anyone's health.
You can easily craft your diet around the principles of Paleo eating rather easily. Generally speaking a "healthy diet" or eating your "healthiest best" is qualified by the following key factors:
 

• Unprocessed whole foods ( i.e. seeds, leafs,vegetables, nuts, fish,meat, herbs)

• Often raw or only lightly cooked (ideally, try to eat at least one-third of your food raw, or as much as you can manage)

• Pastured organic or grass-fed, and free from additives and genetically modified(GM) ingredients

• Come from high-quality, local sources (local is always better)

• Carbohydrates primarily come from high-nutrient vegetables (except corn and potatoes, keep these to a minimum)

 
In the run up to our up and coming ‘60 day shape up summer challenge’ we’ll be sharing with you some practical solutions on how you can start to enjoy more raw food in your diet.
 
 
 
Committed to your health.
 
 
 
 
 
 
 
Reference from Dr Mercola.com & Dr Oz.com 2013

Be like Mo Farah- keep going

Today is 'World water day' and if you know anything about me it's that I always encourage people to drink good clean water- it offers so many benefits to your body, so do yourself a favour, go drink some now!  I recommend Buxton, Highland spring or Harrogate spa as the are all locally produced and not shipped in from over seas.
 
Anyway, I've put together a quick post for you on how to be like 'Mo Farah' and keep going. Everyone knows what a great athlete Mo is and how he achieved greatness last year at the 2012 Olympics by 'keeping going'. Maintenance is key if you want to really enjoy good health and fitness. It has to become part of your life. Check out the short video to to see how you can 'Keep going' just like Mo and maybe even reach your own Gold! 

Boost your mood-be happy!

Hey, Germany was great we had a great time seeing the sights of Berlin. If even get chance to go- do it. It has so much to offer and great places to visit. I come back feeling fresh and ready to help you all get fit and healthy.
I've said it before and I'll say it again, but taking time out to chill and get away is so important- remember to do it. It helps you feel happy. However, If you’re like me there will be certain times that you feel.... shall I say... a little crappy! You may have had a bad week/day at work, you’re feeling neglected, everything seems to go wrong and it seems the whole world is against you. 
My number 1 tip to offset those times when you feel bad and want to feel great and enjoy better moods is Exercise! It’s better than any pill. 
Research studies have shown when you take a pill or any form of mood booster, there are potential negative side effects, whether that be a can of red bull or an anti-depressant. Exercise creates natural chemicals like endorphins with the side effect of happiness! Similar chemicals to those when your laugh, are released helping you to immediately feel much more positive and uplifted.
The other good thing with exercise is that it doesn’t need to be long & arduous either. When I train  (and yes I do do some exercise) I like to keep my workouts Intense, short and sweet! 30-45 mins max and I’m done. I love exercise but spending 60-90mins is just not for me, some of you may agree while some of you may disagree.  The American college of sports medicine (ACSM) recommends a guideline or 3-5 days a week of 20-30 minutes exercise for health benefits. This could include a simple activity of dog walking, (very topical in my house at the moment) cycling or walking to the shops. 

Victoria our new team member

Short, sharp intense workouts are another way to go if you want to boost your mood and feel happy. You may have heard of HIIT exercise (High intensity interval training) or metabolic training. These forms of exercise work you harder and really elevate your metabolism and your ability to burn fat quickly. 
At Optimum Health studio we have introduced a new FBB (Full body blitz) class on our timetable which is just awesome! The new class will be instructed by our new team member Victoria Wood. The class has been designed to offer all the benefit that short sharp workouts bring-leaving you feeling happy- some would even say euphoric! You can book online here to reserve your place and your first class is only half price!

Whatever your choice of exercise, the important thing to remember is that to help keep a good mood or if you do find yourself in a bad mood, get out and do some exercise you’ll feel much better right away. I promise you that.

Committed to your health

Mike

28 Day Transformation Challenge

 

Wanted: 50 Men & Women who want to reduce their weight, look a feel amazing, who have very little time and money to waist but want results fast!

Now YOU too can enjoy the benefits exercising smarter, reaching your target weight, having more time and enjoying food the way you should with the Optimum Health 28 day transformation challenge.

>>>Sign me up!<<<
 Check out our recent success stories! Real People with real results!

Rachel was not happy with the way she looked and felt. Like many people she’d been exercising hard but making little improvement.

“I loved the 28 day challenge and didn’t find it difficult to follow at all!”

Rachel lost over 5lbs in weight and lost over 6inches off her waist, hip and chest!

“I saw big improvements and fast changes which gave me the confidence boost I needed. I’m really pleased with my results and feel healthier as well as dropping a dress size! Can’t wait for the next challenge. Thanks Mike!”

Rachel H. Leeds

  

Jane had been battling with her weight for years.

“At the start of the year I decided I wanted to get healthy and lose weight. I’ve lost over 6 stones in 9 months and that’s in no small part down to Optimum Health and the KFF classes.”

Jane is now enjoying a new lease of life!

“I’d encourage anyone to give it a go, it’s so easy to follow – you’ll really feel the benefit”

Jane. E Leeds 

With the 28 day Transformation challenge you get:

•  28 day of health menus and recipes
• ‘Done-for- you’ food shopping list
• Challenge chart to monitor your progress
• Home exercises to follow throughout the challenge 
•  Exclusive health tips and advice to keep you on track 
•  Access to KFF classes at Optimum Health studios
• Unlimited coaching and email for motivation and continual support

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How does it work?

1. Metabolic Kettlebell Strength Training:

A lot of people’s metabolism slows down when they diet or embark on a weight loss plan. We tackle this issue head on with our ‘scientific’ metabolic Kettlebell strength training program. It involves circuit / interval style training geared towards maximum fat loss and strength conditioning. In simple terms we get results! Value: £90

2. Specific Fat Loss Nutrition: If you eat rubbish you will look & feel rubbish. And I cannot "out train" Bottom line is your nutrition has to be in order for the rest to work. By manipulating macro nutrient rations (fat, carbs and protein) and by controlling the type of foods you consume, we have created a detailed fat loss nutrition plan that will keep the fat falling off you for 28 weeks straight and have you feeling amazing and full of life!Value: £100

3. Health & Fitness Supplementation Guide :

No matter how well we eat, we just can't get optimal nutrient intake. We take care of that in our program. I'm not talking fat burners, but real life whole food supplements like vitamins, minerals and fish oils that are potent and will enhance your metabolic rate That’s right , you'll be healthier and full of vitality too! Value: £87

4.Motivational Success Coaching: We are sure you’ll see results. Why? Our secret ingredient. Motivation! The have program is designed to keep your head in the game and making continual steps toward your goals. Weekly coaching sessions will ensure you stay on track not just for the 28 days, but for the rest of you life! Value: £296

Total value: £ 573

That's right, I could easily charge OVER £500 for this incredible 28 day program. But you are not going to have to pay anywhere near that. Its way less than that of that actually making accessible to everyone!

So, are you ready?   No, really ready!? 

Do you want to:

• Drop 9-21 pounds of fat?

•  Lose 3-8 inches off your waist

• Have you clothes falling off of you?

• Completely change the way you look and feel?

Yes I’m in & I’m ready

Sign me up now! £59.00 
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Thank you for your purchase and we look forward to helping you become the new YOU!