2. Top Tips For Health – Drinks


We all need to drink plenty of fluids in addition to the water we get from fruits and vegetables.
Too many people drink sweetened soda pop, fruit flavoured squash and fruit juices without realising the incredible amount of sugar and sweeteners, colours and flavourings included.

Better Choices would be –
1. Water – filtered perhaps
2. Coffee – yes coffee!
3. Tea – green, fruit, white or black


4. Flavoured Water – add your own lemon or lime or add up to 50% fruit juice ( not from concentrate)
5. Wine – a small glass of red for anti-oxidants


6. Smoothies – better than fruit juice as you get the fibre too
7. Hot Cocoa – natural and organic
8. Milk – great post exercise for recovery. Water, protein and fats in a great ratio.
9. Coconut Water – great rehydration, full of nutrients.

Eat Better – Feel Better


DIM – plus? Why? Supplement


I love it because it helps metabolise stored body fat laid down when your fatty (bad) estrogen dominates. Loved by fitness models as a healthy way to strip fat!
I choose Nature’s Way – available on Amazon.

This is a typical story from a regular user of DIM Plus. ….

Why I Love Nature’s Way DIM PLUS

Tammy Darnell, Yahoo Contributor Network
Oct 25, 2013 Menstrual BleedingCruciferous, VegetablesPerimenopause

When I was in my late thirties, I started going through all the hormonal changes that a lot of women start to experience. For me though, the symptoms were exacerbated. I experienced heavy menstrual bleeding, acne, mood swings, sleeplessness, hot flashes, you name it. In other words, I was one hot mess. I tried every remedy that was out there, including the bio-identical hormone therapy. That worked for a while, but it quickly became something that I couldn’t financially afford anymore. So, I found myself back at square one.
Then one day, I was told about this all natural remedy called DIM PLUS by Nature’s Way. I had never heard of anything like this before. It’s an estrogen metabolizer that’s made up of all of these cruciferous vegetables combined together in one pill. It’s supposed to get rid of the bad estrogen and help with some of the symptoms I was having . I didn’t even know I had bad estrogen in my body. So, I thought I would give it a shot.

I took the pills as directed. What happened next was absolutely astonishing. Within 2 months my menstrual cycle flow was reduced by over half. I no longer suffered from the extreme fatigue from losing so much blood every month. My acne cleared up, and I started feeling like my old self again. There were absolutely no bad side effects from taking this. I highly recommend Nature’s Way DIM PLUS for any woman who is going through the perils of perimenopause. It’s the best $20 a month that you will ever spend.

Try it – it packs the punch of kilo’s of veg in a couple of easy to swallow caplets daily.

Eat Better – Feel Better


1. Top Tips For Health



Improve your health by adding more Essential Fatty Acids.


The hint is in the name – essential – so you know you must eat them, as your body can’t make them for you. So, what are they?
You will find them in oily fish, nuts, seeds and of course in bottles at your supplement store.

I think this is the easiest way to improve your health. If you google fish oils and almost any disease you can think of, you will see study after study showing improvements in symptoms and apparent cures.

In terms of fat loss I know that if you fake an appropriate daily dose you will reduce your own body fat stores. Skin and digestive tracks will be soothed as will joint inflammation.

But, which fish oil should you choose? Cod liver oil is better than no oil, Fish oil better than liver oil, Krill oil better still.
If your fish oil capsules give you fishy burps, or are very cheap – consider how they are made and where the fish have come from. You may discover that they are contaminated with growth hormone, heavy metals and more.

Ideally you want oils from fish caught in the open ocean, preferably a cold ocean. So, focus on quality and value rather just on cost.

Eat Better, Feel Better

4. Add More Fibre – Wholegrain

4. Add More Fibre – Wholegrain

Choose Whole Grain
Most people already know to choose whole grain foods over their more processed white alternatives.


Whole grains are made up of the bran, germ, and endosperm. The more refined grain like white bread and white rice remove the bran and the germ. In doing so, it strips the food of fibre and nutrition. Keeping all 3 parts of the grain intact helps keep blood sugar levels under control, and provides your body with more fibre and nutrition.

3. Add More Fibre – Veggies

3. Add More Fibre – Veggies

Veggies are Your Friend
Most people associate veggies with bad-tasting, flavourless food.


That’s too bad, as veggies are as close as you’re going to get to eating negative calorie foods. While these foods don’t technically exist, you can practically eat them to your heart’s (stomach’s) content without worrying about weight gain. Get creative.

Try making baked cauliflower poppers, garlic cauliflower mashed potatoes, or even some zucchini spaghetti and meatballs.
Make Pizza crust from cheesy cauliflower mash, use leftover roast veg in wraps, as a base for your soups and stews.

Eat Clean, Feel Great

2. Add more fibre to your diet – Spinach

2. Add more fibre to your diet – Spinach

Sneak in the Spinach
Spinach is my go-to veggie of choice to get more fibre in your diet. It’s just too easy to add it to everything.

I use it as the base to my salads, but you can also sneak it into your food. I add it to all of my protein smoothies. I just grab a handful and blend it up. The great thing is that you can’t taste the spinach.

Other than the slight green colour change to the liquid, you wouldn’t even know the spinach is in there. I also like to add it to my omelettes, scramble and frittata.
I even found frozen spinach- great in soups, stews and casseroles.
I just need to remember to defrost it!!

Eat Clean, Feel Great

1. Add More Fibre to Your Diet – Flax Seed

1. Add More Fibre to Your

It’s no surprise that fibre is good for you. It slows down gastric emptying and slows the release of glucose into the blood. That alone will improve your insulin sensitivity, and in return, improve your health and body composition.

Fibre also adds bulk to your meals, which will help fill you up and control your hunger.

Are you eating the American Heart Association’s recommended 30 grams of fibre a day? Increased fiber intake is associated with a reduction in hunger, a reduction in body weight, increased insulin sensitivity, and a lowered risk of developing diseases [1] [2] [3]. Here are 11 ways you can adjust your nutrition to get more fibre in your diet.


Use Ground Flax Seed
I’ve started putting this stuff in everything. Ground flax seed has 4 grams of fibre in a 2 tablespoon serving. In addition to fibre, it’s packed with essential omega 3 fatty acids. Try sprinkling the flax on top of your salads, or you could add it to your yoghurt, smoothies and shakes.

Weight-loss companies charged with false advertising, not living up to hype

Saw this and wanted to pass it on……
When will this kind of action happen in the UK?

Weight-loss companies charged with false advertising, not living up to hype
Posted on: 1:38 pm, January 8, 2014,

That “miracle” weight-loss product you’ve seen on (US) TV may not live up to the hype.
The Federal Trade Commission has charged four companies with deceptive advertising related to their weight loss products. “Operation Failed Resolution,” as the FTC calls it, is an effort by the federal agency to crack down on companies’ misleading claims about products that allegedly help consumers slim down.
“Resolutions to lose weight are easy to make but hard to keep,” Jessica Rich, director of the FTC’s Bureau of Consumer Protection, said in a statement. “And the chances of being successful just by sprinkling something on your food, rubbing cream on your thighs or using a supplement are slim to none. The science just isn’t there.”
Only three weight-loss drugs are currently approved by the Food and Drug Administration for long-term use by certain adults: Belviq, Qsymia and Orlistat (sold over-the-counter as Alli).
The FTC has reached a settlement with Sensa, Inc. and a partial settlement with LeanSpa, LLC., according to an FTC press release. The release also announced the charges filed against L’Occitane and HCG Diet Direct.
Users sprinkle Sensa on their food to allegedly reduce hunger. It contains maltodextrin, tricalcium phosphate and silica, as well as natural and artificial flavors.
Sensa’s advertising claimed the product is clinically proven to help people lose an average of 30 pounds in six months without dieting or exercise.
“Simply sprinkle Sensa on, eat all the foods you love and watch the pounds come off,” one commercial promised. “It’s that easy.”
A one-month supply of Sensa is $59.00 (plus shipping and handling). Profit from the sales of Sensa in the United States between 2008 and 2012 totaled nearly $364 million, according to court documents.
The FTC complaint named Sensa Products LLC, Sensa Inc., Sensa CEO Adam Goldberg and Sensa creator Dr. Alan Hirsch. All were charged with making unsubstantiated claims.
“SENSA® made a business decision to settle with the FTC so it could focus on the core of its business: its customers,” the company said in response on its website. “The settlement includes no admission of wrongful conduct by the company… The company has agreed to make changes to its advertising claims but otherwise will continue business as usual.”
The FTC shut down LeanSpa leader Boris Mizhen’s weight-loss companies in December 2011, claiming they were using fake news websites to promote acai berry and colon cleansing products. The FTC said consumers were being ripped off by paying up to $79.99 in shipping and handling charges for a “free trial.”
In a statement reported by USA Today, LeanSpa said that it “regrets that it was forced by heavy-handed government tactics and financial circumstances, including an unwarranted freeze of the personal assets of LeanSpa principal Boris Mizhen and his wife (who wasn’t even involved in the business and has been accused of no wrongdoing), to enter into this settlement. LeanSpa never should have been named in this lawsuit and has been ruined by it.”
The company’s website, LeanSpa.com, appeared to be down Wednesday.
L’Occitane sells beauty products and fragrances that are “inspired by the Mediterranean lifestyle,” according to the company’s website.
L’Occitane launched an advertising campaign in 2012 that claimed its Almond Beautiful Shape and Almond Shaping Delight skin creams could help consumers slim down. Commercials said Almond Beautiful Shape could “trim 1.3 inches in just 4 weeks” while Almond Shaping Delight would “visibly refine and reshape the silhouette.”
Seven ounces of the products sold for $48 and $44, respectively.
HCG Diet Direct sells a liquid form of the hormone chorionic gonadotropin, which is produced by the human placenta and has long been said to promote weight loss. HGC products are sold online and in stores as pellets, sprays or oral drops, and are supposed to be taken with a very-low calorie diet of less than 800 calories per day.
In November 2011, HCG Diet Direct and six other companies received warning letters from the FTC and the FDA.

“These HCG products marketed over-the-counter are unproven to help with weight loss and are potentially dangerous even if taken as directed,” said Ilisa Bernstein, acting director of the Office of Compliance in FDA’s Center for Drug Evaluation and Research, at the time. “A very low-calorie diet should only be used under proper medical supervision.”

The company falsely claimed the drops were approved by the FDA and charged approximately $35 for a seven-day supply, according to the FTC. It had sales totaling $3 million between 2009 and 2012.
Executives from L’Occitane and HCG Diet Direct did not respond to CNN’s requests for comment.
Three of the four companies charged owe money to reimburse customers, according to the FTC: Sensa will pay $26.5 million; L’Occitane, Inc. will pay $450,000; and LeanSpa will surrender “cash, real estate and personal property” totaling $7.3 million. HCG Diet Direct has submitted financial statements to the FTC saying it is unable to pay the $3.2 million judgment; the fee has been suspended.
The companies and defendants named in the legal charges are barred from making any other weight-loss claims about dietary supplements, food or drugs unless they have reliable scientific evidence, according to the FTC.
Americans spend billions of dollars every year on supplements. The industry reported an estimated $25 billion in sales in 2009.
“Market analysts suggest that the downturn in the economy has led to increased spending on these products, as consumers attempt to manage their own health care and avoid expensive doctor visits and prescription medications,” the FTC said on its website.

By Jacque Wilson

Vinegar, Cinnamon & Lemon Juice – Do They Burn Fat?

2 Pre-Meal Tricks to Control Your Blood Sugar Response and Stay in Fat-Burning Mode

Here’s a really cool experiment that Tim Ferriss has done in his new book – The 4-Hour Body – and I wanted to show you this one today, because it’s pretty cool, and also a simple thing to do…

You may have heard different websites or anecdotes in the past about these 3 substances and their possible effects on reducing the blood sugar response of a meal (taken either before or during a meal), which can, essentially help to keep insulin levels lower post-meal and keep the body from depositing extra body fat. Maintaining lower and more stable blood sugar levels also helps to prevent cravings and slow the aging process by reducing formation of advanced glycation end products (AGEs) in your body.

These 3 substances that he tested pre-meal are:

lemon juice
But do they actually work in controlling blood sugar response from a meal?

Well, that’s what Tim decided to test out on himself as one of his experiments that he did in The 4-Hour Body. Tim actually used a blood sugar meter (normally for diabetics) that attached probes into his abdomen to get constant measurements and graphs of his blood sugar and response to different foods and meals.

In his tests, he tested ingesting all 3 of these “substances” before meals in separate tests.

The results?

The pre-meal vinegar


The vinegar failed!

Tim tested both white vinegar and balsamic vinegar and neither showed any lowering effect on his blood sugar in his tests. He even drank 3 Tbsp+ of vinegar before meals as a last attempt to see if vinegar could have any blood sugar controlling effects. But he found no effect.

Tim includes some theories in his book on why the vinegar didn’t have any effect.

The pre-meal lemon juice


Better news with the lemon juice!

In Tim’s personal tests, he used 3 Tbsp of fresh-squeezed lemon juice (not store-bought stuff with preservatives and artificial additives) prior to his meals and this lowered his blood sugar response to meals (compared to his controls) by approximately 10%.

Remember that lowering the blood sugar response to a meal can help to control insulin levels and therefore keep your body in fat-burning mode for longer…and prevent cravings too!

The pre-meal cinnamon


Yet another score!

If you’ve read my articles in the past, it’s no secret that cinnamon can be powerful in terms of helping to blunt blood sugar response to a meal. In fact, I regularly take 2 cinnamon capsules (approx 1 gram) if I know I’m going to eat a meal that contains moderate or high levels of carbohydrates. Some studies show that cinnamon can reduce the glycemic response of a meal up to 29%!

But there are different types of cinnamon…so which is best?

Tim actually tested 3 types of cinnamon in how they affected his blood sugar response to meals.

Saigon cinnamon (aka Vietnamese cinnamon) was found in Tim’s tests to be the most effective at controlling blood sugar.

Cassia cinnamon came in 2nd place in effectiveness

Ceylon cinnamon came in 3rd place in Tim’s tests in effectiveness in controlling blood sugar response to a meal.

Tim did note however that all 3 types of cinnamon helped control blood sugar to some extent. I personally like to use cinnamon in smoothies, in yogurt or oatmeal, with apples and almond butter, or in capsule form before any meals that are going to have more than 35 grams of carbohydrates.

Keep in mind that if you take medications, you need to consult with your doctor to make sure that cinnamon use does not interfere with the medications (especially with blood thinners). Tim also warns that 4 grams per day (about 1.5 teaspoons) is probably the max amount of cinnamon that anyone should take.

So there you go! Lemon juice and cinnamon are the 2 tricks that Tim revealed through his own blood sugar testing that helped to control blood sugar response, fight cravings, and therefore can help you to maintain lower blood sugar and insulin levels and stay in fat-burning mode longer!

And remember that yet another benefit of maintaining lower blood sugar levels is that you help to SLOW the aging process, since high blood sugar levels over time increase glycation in your body, which ages you faster.

Eat Clean, Plan Smart, Train Smarter!

Jax xx

Big Breakfast Study Notes

BB Diet  Study Notes

Yes You CAN eat proper food and LOSE FAT
Yes You CAN eat proper food and LOSE FAT

Okay, your head is probably full of do’s and don’ts and should’s and shouldn’ts. So just to recap, here are the basic rules to follow:

• Avoid microwave use‐‐whenever you can!

• Eat chemical free & free range as much as possible, especially meat and other animal products but including as much organic produce as you can.

• Eliminate toxins from your diet and from your environment as much as


• By increasing the proportion of protein you eat with less calories from carbohydrates and a reasonable but modest amount of fat, you can achieve the best combination of fat‐burning thermic effect and healthy diet.

• To make the most of the EPOC effect (that’s the post workout afterburn you get with right kind of exercise that’s included in my SMART training system) it’s important to include resistance

training  (MRT) and high intensity interval cardio training (MCT) in your exercise routine.  This will build muscle tissue while burning fat at an ideally efficient rate.

• Keep an eye on the glycemic values of your foods and take measures to keep

them low and your blood sugar stable. Remember GL (Glycemic Load) not GI.

• Stick to the plan – no exceptions. Absolutely no caffeine, dairy, wheat, alcohol, or processed foods. You’ll get directions for your cheat meals as we go through together.

• After your 21day period, switch to a 90/10 diet with at least 90% of your diet following the rules and no more than 10% of your diet consisting of “no‐no’s”.

With these principles in mind, a healthier, happier, trimmer you won’t be far behind. If you have any questions or concerns, please stay with me in our Facebook  group – enjoy your new life like I know you can!


Follow my blog  www.jaxallenfitness.com

If you want a workshop on the BB diet and how to eat clean and still enjoy life!? Let me know, good luck xx