Why Are We Getting Fatter?

Are we getting fatter simply because we make bad choices?

Are we simply eating too much AND choosing NOT to move enough?

OR

Is the food industry producing addictive foods?

Is our environment overfilled with food?

The media jumps on the popular hype which is being pushed by our government!
We hear it every day – eat less – move more!
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If you’ve ever tried that – and it’s just the same as restricting calories. You lose scale weight for a while, but as soon as you sat normal amounts of food the weight likes back on!
You will gain fat quicker than ever…

So. What do you do? Try again? Just to prove that you are a failure at trying to ‘diet’. Probably you’ll give up.

Strangely, that might be the best thing to do….

A 20 year study where chimpanzees were given a calorie controlled diet actually GAINED 30% weight every decade!
Sound familiar?….
[Proc Biol Sci 278(1712):1626-32.doi:10.1098/RSPB.2010.1890]

So, PLEASE please don’t blame your will power (I don’t believe it exists)

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It’s expected that MOST (60%) adults will be obese by 2030!
[Journal of Preventative Medicine – 32:5. Pp536-570, June 2012

Over the coming decade sits expected that more people will due as a result of Obesity – 120 Million- that’s more than 3 times the number if ALL deaths from ALL wars since 1900.

Our government is about to start yet another scheme to pay Ives people as they lose weight! Offering free gym memberships didn’t work – I believe this will be another massive waste of money.

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Obesity is much more than simply poor food choices or being a couch potato !
Here’s my recipe…..
Start by banning ‘Diet’. ‘Lite’ and ‘Low Fat’ foods.
Eat real food
Avoid anything with added sugar
If you can’t pronounce the ingredients don’t eat it.
3 simple meals everyday
2 snacks – no sugar or salt
Eat protein at every meal – and snack
Drink more water
Eat fruit daily
Eat more veggies than fruit
If you don’t want to eat it DONT but it
Eat processed, convenience foods less
Go for long, slow relaxed walks every week – or more.
Learn to relax
Switch Off your tech 1 hour before you go to bed
Get better quality sleep

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You see it’s more about lifestyle and attitude than calories in and calories out!
Be happy, don’t stress and your body will heal itself if you give it half a chance and the right stuff!

Eat Clean. Train Smart. Feel Better!

Jax

Why I Eat 5 Brazil Nuts Every Day

Brazil Nuts -Why?
Selenium of Course!

Why I Eat 4 or 5 Brazil Nuts Daily

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According to results of a study, selenium intake is associated with decreased risk of bladder cancer.
Selenium is a trace mineral that is incorporated into proteins to make selenoproteins, which act as strong antioxidants to help prevent free radical damage to your cells. It is because of its potent antioxidant properties that selenium may benefit:

Cancer
Heart disease
HIV
Cognitive decline
Cataracts and macular degeneration
Cold sores and shingles
Osteoarthritis

How Does Selenium Help Prevent Cancer?

According to the latest research, people with higher selenium intakes had a 39 percent reduced risk of bladder cancer, which is right in line with prior studies that have linked the mineral to lower rates of breast, prostate, lung, colorectal and skin cancer as well.

A 1996 study by Dr. Larry Clark of the University of Arizona also showed just how effective selenium can be in protecting against cancer.

In the study of 1,300 older people, the occurrence of cancer among those who took 200 micrograms of selenium daily for about seven years was reduced by 42 percent compared to those given a placebo.

Cancer deaths for those taking the selenium were cut almost in half, according to the study. In addition, the men who took selenium had 63 percent fewer prostate cancers, 58 percent fewer colorectal cancers, 46 percent fewer lung cancers and overall 37 percent fewer cancers.

Selenium was even found to reduce the risk of lung cancer to a greater degree than stopping smoking.

Some of the scientific explanations for selenium’s anti-cancer effect include:

Increased antioxidant protection and immune system
Regulation of cell proliferation and apoptosis (programmed cell death)
Triggering DNA repair in damaged cells
Suppression of growth of blood vessels supplying nutrients to the cancer
Inhibition of tumor cell invasion
Selenium also plays a role in activating glutathione peroxidase, an enzyme that helps the liver detoxify harmful substances, thereby helping with cancer prevention.

Selenium rich foods :
Brazil nuts (which average about 70-90 micrograms per nut)
Button mushrooms and shitake mushrooms
Eggs
Sunflower seeds
Mustard seeds

Eat Clean Train Smart. Expect Results!

Jax

Common Food Like Narcotics

This article is golden! Read it and change your diet!

As Addictive As Most Narcotics?

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By Kevin DiDonato MS, CSCS, CES

You have been warned…

There is one food – or nutrient – that could be as addictive as most street drugs.

In fact, this one nutrient is found in many of the food products you eat every day.

The food offender: sugar.

But, I have some great news for you!

There are all-natural sweeteners that could sweeten many of the foods you eat – without the adverse side effects associated with sugar.

See for yourself…

Sugar vs. Natural Sweeteners

Here’s the problem:

Your brain needs sugar in order to function. But not table sugar like you would normally think of.

Your brain requires glucose in order to function. And when your levels drop, your brain sends out a warning signal to your body to eat more food.

Result = pretty intense cravings.

However, here’s the problem with added sugar. Sugar targets the reward system in your brain.

And when it’s exposed to high amounts of sugar, the reward center may become over-sensitized to sugar.

This makes you crave sugar. And this may mean you need more and more sugar in order to shut down the cravings and the sugar response.

So what can you do?

Well, for starters, you should reduce your intake of refined and processed carbs and any added sugar in your diet.

One way to accomplish this feat is to look for more natural sweeteners.

And, just for you, we have provided the top THREE natural sweeteners we recommend:

1. Coconut Sugar

This natural sweetener – which is made from boiling down the sap of coconut flower buds cut from coconut leaves – is a great substitute for your sweet tooth.

Not only does it contain far less sucrose than regular table sugar, it is also lower on the glycemic index.

That means there may not be such a sharp increase in blood sugar or insulin released by your body.

2. Raw Honey

Those bees sure are busy little buggers!

Raw honey – not the boiled down and refined type – is chock full of potent minerals that hold tons of benefits for your health.

Plus, raw honey possesses many anti-bacterial and anti-microbial benefits, which places honey way up there in terms of healthy nutrition.

Not only that, but honey is low in fructose, which makes it a great sweetener for a number of different foods.

3. Stevia

This common sweetener is extracted from the leaves of the stevia plant.

Stevia may be 200 times sweetener than sugar, but it possesses some pretty impressive health benefits.

Stevia has been shown to have anti-glycemic, anti-hypertensive, and anti-inflammatory properties.

It could be one of the most widely used sweeteners around.

Take Home Message

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I hate to tell you this, but sugar is extremely addictive.

So addictive in fact, that many people experience very intense cravings when their blood sugar levels drop low enough.

One reason for this is due to sugars ability to stimulate the reward system in your brain. And this overstimulate may make you need more sugar just to quiet your cravings.

And this may be why most people turn to artificial sweeteners in order to satisfy their sweet tooth, without adding calories to their waistline.

This has brought about the boom in artificial and natural sweetener.

If you’re looking to curb your sugar cravings, then you should turn to the three natural sweeteners from above.

It could just save your life and protect your health in the process!

Eat Clean. Train Smart. Expect Results!

Exercise Why Bother?

Excuses! Excuses!
We all have them, we all use them – but should we?
Here’s the one I hear most often…..

‘I just don’t have the time to exercise’
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How many times have you heard this?
How many times have you said this?

Having just coached my group of determined, very busy, working Mums at 06:30 this morning it becomes even more obvious that there really is NO valid excuse when it comes to exercise.

I’m bound to say that, I hear you say, as a Fitness Instructor I KNOW we should ALL move EVERY day.

Not having the time to exercise is a lame excuse (harsh? but true).

The benefits of exercise constantly get short changed. It is true that exercise is good for enhancing weight loss but that isn’t where the benefits stop.

-> Exercise is essentially an anti-diabetes drug.

-> Exercise is one of the few surefire ways to enhance the cardioprotective effects of your ‘good’ cholesterol.

-> I’m in 100% convinced that the 2 most powerful ways that you can slow the aging of your brain and body: exercise and meditation

A client paid me a great compliment the other morning, it was a chilly, dark and soggy morning, yet she had set her alarm, put her kit ready for her pre-breakfast exit to work towards her goals.

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As we warmed up she explained how a friend couldn’t believe she was coming to group exercise so early!
That’s when she paid me the nicest complement –
“The body of an 18 year old when she’s about 50! Is reason enough to get up and do whatever Jax says!”
Very sweet – especially as I’m 57, and I’d be quite happy with the body of a (fit) 30 year old.

Youth is wasted on the young, and all that!

So, don’t waste a bough moment dreaming, thinking and putting off what you need to do.

Go Walk this lunchtime. Not fast, just get moving.

Eat Clean, Train Smart, Expect Results!

Jax

Why I Eat 7 Walnuts Every Day!

Why I Eat 7 Walnuts Every Day!

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One-quarter cup of walnuts, that’s about 1 oz for instance, provides more than 100 percent of the daily recommended value of plant-based omega rich fats, along with high amounts of copper, manganese, molybdenum, and biotin

Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well

Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors

Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods

Walnuts may improve sperm quality, help with weight control, and offer support for brain health and type 2 diabetes

All good arguments to include them in your eating plan too!

They also make a great snack as long as you prepare your daily portions.
Don’t make the mistake of carrying a big bag with you, it’s too easy to mindlessly eat a weeks worth!

Eat Clean, Train Smart, Expect Results.

Jax

Eat Well Wednesday – Balsamic Chicken

What to Eat Wednesday
1. Balsamic chicken
Balsamic vinegar makes a great chicken marinade.

1. Balsamic Chicken
Every cook needs a go-to recipe for a savory chicken dish. This recipe uses ingredients found in most pantries: balsamic vinegar, olive oil, and garlic. Chopped fresh rosemary adds a Mediterranean flavour. Try roasted sweet potatoes and a green salad to round out this comforting meal. Any leftovers are delicious in salads or sandwiches.
Ingredients
1 1/2 teaspoons fresh rosemary, minced or 1/2 teaspoon dried rosemary
2 cloves garlic, minced
3/4teaspoon black pepper
1 tablespoon coconut oil
1/4 cup balsamic vinegar
Directions
Combine rosemary, garlic, pepper and salt in small bowl; mix well.
Place chicken in large bowl; rub chicken with oil and then rub in spice mixture.
Cover and refrigerate several hours.
Preheat oven to 450 degrees Fahrenheit (232 degrees Celsius). Spray heavy roasting pan or cast iron skillet with nonstick cooking spray. Place chicken in pan; bake 10 minutes. Turn chicken over, stirring in 3 to 4 tablespoons water if drippings begin to stick to pan.
Bake about 10 minutes or until chicken is golden brown and no longer pink in center. If pan is dry, stir in another 1 to 2 tablespoons water to de-glaze the pan.
Drizzle vinegar over chicken in pan. Transfer chicken to plates. Stir liquid in pan; drizzle over chicken. Garnish, if desired.20141022-101257-36777060.jpg

Christmas 2014 Celebration

An evening of Burlesque and Fun
At Elmscroft Community Centre – that’s where my Super Seniors group meet.
Saturday 13th December.
Book your tickets NOW they are going FAST!
We are buying regular tickets £12 as I think you get a better view of the stage from the middle of the hall. We went to the first event held by Kitty Ribbons and they have gone from strength to strength! Bound to be a laugh.
Join us IMG_1716.JPG

The community centre is off Barnwood road in Gloucester GL2 0SS
Lots of free parking and Bar.

Book tickets using the link in the photo.

See you there.

Jax & Co

Smelly Fart Problem?

Clean Up Your Farts!

Bad carbs, gut inflammation, and poor nutrient absorption.

It’s one thing to fart in public and hope that no one knows its you; it’s a whole different animal to think you’re about to squeak one out that’ll sound juicy, nasty, and make everyone look right at you. Today’s email is intended to make your farts quieter and safer for public 🙂

Bad Carbs Create “Gluten Farts”: These are the worst of the bunch, and I suspect that it’s the gluten that gave beans a bad name. It seems that beans, alone, don’t actually do what people say they do… but they are good for the heart, since they’re rich in protein and low in fat. It’s the white bread, flour, and starches that bloat you up, make you gaseous, and end up making you run to the bathroom to make sure there wasn’t an accident last time you let go.

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Gut Inflammation Creates “Risky Farts”: I define a risky fart as that moment of insecurity where you’re not sure you had the same level of control as normal, and you hope you’re not getting old. Others may refer to this as a SHART, but I disagree; that’s only when sphincter failure occurs. When your gut is inflamed, you’re bound to have less motor control, sensory feedback, and intensity control with contraction.

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Poor Nutrient Absorption Leads To “Stinky Farts”: When your digestive system builds up ‘gook,’ or poorly digested material, it coats the inner layer of your intestines, and prevents the absorption of many of the best nutrients you are eating; the gas you’re emitting contains poorly digested nutrients, which is why it smells so badly.

If you think you’ve been eating well, but it’s not working out, you may want to check out your gut and be sure you’re absorbing all the great superfoods you’re consuming.

One solution that seems to help it all is eating more baby carrots. The fibre content is really good for creating a mechanical effect in your gut, and getting rid of the ‘gook’ that’s built up. However, there are other great options if you’re sick of baby carrots, want to mix it up, or you need to take a more comprehensive approach after years of ‘wear and tear’ on your digestive tracts.

Vitamin D – Why?

I thought I would repost this as it’s the time of year to start supplementing your sunshine!

Vitamin D – Why?

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Last winter I was lucky enough to have a week in Barbados, This year I will need to supplement this important nutrient. I use a mouth spray as it tastes great, is good value and very easy to use. In the UK we are too far north on planet Earth to get enough UVB from the sun for at least half the year to make enough Vitamin D – even though your body will make it from just a few minutes of sunshine on your skin, you need to actually expose it.
Many of us avoid the sun for fear of ageing and so use moisturisers and make-up with sun screens that we lack this essential element in our diets.
Unless you are VERY fair – a red head, with many moles – your chance of skin cancer is very low. Your beautician will want you to buy everything with a sunscreen in it – but they aren’t thinking about your overall health – just your appearance!

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NOTE: may help (can’t hurt) with weight loss!

Effective for:
Treating conditions that cause weak and painful bones (osteomalacia).
Low levels of phosphate in the blood (familial hypophosphatemia).
Low levels of phosphate in the blood due to a disease called Fanconi syndrome.
Psoriasis (with a specialized prescription-only form of vitamin D).
Low blood calcium levels because of a low parathyroid thyroid hormone levels.
Helping prevent low calcium and bone loss (renal osteodystrophy) in people with kidney failure.
Rickets.
Vitamin D deficiency.

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Likely Effective for:
Treating osteoporosis (weak bones). Taking a specific form of vitamin D called cholecalciferol (vitamin D3) along with calcium seems to help prevent bone loss and bone breaks.
Preventing falls in older people. Researchers noticed that people who don’t have enough vitamin D tend to fall more often than other people. They found that taking a vitamin D supplement reduces the risk of falling by up to 22%. Higher doses of vitamin D are more effective than lower doses. One study found that taking 800 IU of vitamin D reduced the risk of falling, but lower doses didn’t.

Also, vitamin D, in combination with calcium, but not calcium alone, may prevent falls by decreasing body sway and blood pressure. This combination prevents more falls in women than men.
Reducing bone loss in people taking drugs called corticosteroids.

Possibly Effective for:
Reducing the risk of multiple sclerosis (MS). Studies show taking vitamin D seems to reduce women’s risk of getting MS by up to 40%. Taking at least 400 IU per day, the amount typically found in a multivitamin supplement, seems to work the best.
Preventing cancer. Some research shows that people who take a high-dose vitamin D supplement plus calcium might have a lower chance of developing cancer of any type.
Weight loss. Women taking calcium plus vitamin D are more likely to lose weight and maintain their weight. But this benefit is mainly in women who didn’t get enough calcium before they started taking supplements.
Respiratory infections. Clinical research in school aged children shows that taking a vitamin D supplement during winter might reduce the chance of getting seasonal flu. Other research suggests that taking a vitamin D supplement might reduce the chance of an asthma attack triggered by a cold or other respiratory infection. Some additional research suggests that children with low levels of vitamin D have a higher chance of getting a respiratory infection such as the common cold or flu.
Reducing the risk of rheumatoid arthritis in older women.
Reducing bone loss in women with a condition called hyperparathyroidism.
Preventing tooth loss in the elderly.

How Much?
The following doses have been studied in scientific research:

BY MOUTH:
For preventing osteoporosis and fractures: 400-1000 IU per day has been used for older adults. Some experts recommended higher doses of 1000-2000 IU daily.
For preventing falls: 800-1000 IU/day has been used in combination with calcium 1000-1200 mg/day.
For preventing multiple sclerosis (MS): long-term consumption of at least 400 IU per day, mainly in the form of a multivitamin supplement, has been used.
For preventing all cancer types: calcium 1400-1500 mg/day plus vitamin D3 (cholecalciferol) 1100 IU/day in postmenopausal women has been used.
For muscle pain caused by medications called “statins”: vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol) 50,000 units once a week or 400 IU daily.
For preventing the flu: vitamin D (cholecalciferol) 1200 IU daily.
Most vitamin supplements contain only 400 IU (10 mcg) vitamin D.

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The Institute of Medicine publishes recommended daily allowance (RDA), which is an estimate of the amount of vitamin D that meets the needs of most people in the population. The current RDA was set in 2010. The RDA varies based on age as follows: 1-70 years of age, 600 IU daily; 71 years and older, 800 IU daily; pregnant and lactating women, 600 IU daily. For infants ages 0-12 months, an adequate intake (AI) level of 400 IU is recommended.

Some organizations are recommending higher amounts. In 2008, the American Academy of Pediatrics increased the recommended minimum daily intake of vitamin D to 400 IU daily for all infants and children, including adolescents. Parents should not use vitamin D liquids dosed as 400 IU/drop. Giving one dropperful or mL by mistake can deliver 10,000 IU/day. The US Food and Drug Administration (FDA) will force companies to provide no more than 400 IU per dropperful in the future.

The National Osteoporosis Foundation recommends vitamin D 400 IU to 800 IU daily for adults under age 50, and 800 IU to 1000 IU daily for older adults.

The North American Menopause Society recommends 700 IU to 800 IU daily for women at risk of deficiency due to low sun (e.g., homebound, northern latitude) exposure.

Guidelines from the Osteoporosis Society of Canada recommend vitamin D 400 IU per day for people up to age 50, and 800 IU per day for people over 50. Osteoporosis Canada now recommends 400-1000 IU daily for adults under the age of 50 years and 800-2000 IU daily for adults over the age of 50 years.

The Canadian Cancer Society recommends 1000 IU/day during the fall and winter for adults in Canada. For those with a higher risk of having low vitamin D levels, this dose should be taken year round. This includes people who have dark skin, usually wear clothing that covers most of their skin, and people who are older or who don’t go outside often.

Many experts now recommend using vitamin D supplements containing cholecalciferol in order to meet these intake levels. This seems to be more potent than another form of vitamin D called ergocalciferol.

JaxAllenFitness

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10 Foods to Avoid to Lose Fat

So you think you are really eating healthily?

Clients tell me all the time that they are already eating ‘healthy’…but when we look at their eating choices I can point out some not so obvious foods they should exclude.

Think about this…… if you think ‘breakfast cereal’ is a good idea then you really need to read this list and find out the other 9 you should avoid.

10 Foods you MUST avoid to Lose Belly Fat

To build a lean, curvy, sexy figure you need to make sure that around 90% of your diet consists of whole unprocessed foods –
basically avoid anything that comes out of a box most of the time – instead go for lean meats, veggies, eggs, fruits, etc.

If you are eating 5-6 meals each day (and MOST of you should be) and if you train hard that leaves room for about 4 junk/convenience meals each week.
Be sure your diet contains plenty of protein too!

When it comes to building your best body, maybe you’re not eating as healthy as you think.

Here are 10 foods you may think are good
for you, but in reality are not, and will be detrimental in your efforts to build the body you really want.

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1. Breakfast Cereals. Cereals are labeled low fat, healthy and recommended for weight loss. Cereals naturally don’t contain lots of fat. Most boxed breakfast cereals are extraordinarily high in sugar. Always check the label to see where sugar (or anything that ends in ‘ose’) is on the ingredient list. The closer it is to the top, the more sugar it contains.

If you’re serious about your health you’ll be cutting as much sugar as you can OUT.

CHALLENGE: don’t buy any food with sugar in the top 4 or 5 ingredients. (even yoghurt). Let me know how you get on!

2. Muesli/Granola Bars. Muesli bars contain some healthy ingredients
such as nuts and seeds but they’re glued together with things
like corn syrup, honey and just plain sugar, which raise your blood sugar and encourage fat storage. Some bars also contain chocolate chips, making
them not much better than a Mars Bar or Snickers! Basically they
are low in protein, high in fat and sugar – a fat loss disaster – you have to be careful with protein bars too.

FatlossTip: Homemade protein bars/cakes:

Mix 1 cup oats (dry) + 2 scoops vanilla protein powder + 1-1.5 cup water
+ vanilla, sweetener (ie Stevia), cinnamon + shredded carrots and raisins OR
-1 heaping cup of blueberries OR
-1 cup pumpkin

Then pour into a small casserole dish or baking ton and bake for around 45min at
180 C (350 F)

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3. Low Fat Yogurt. Fat free doesn’t mean healthy. Low fat yoghurts
usually contain a lot of sugar, approximately 7 teaspoons per 200g
container! Add a piece of fruit and your blood sugar (and insulin)
levels will skyrocket.

Fatloss Tip: choose plain unflavoured Greek yoghurt make it your own by adding fresh fruit, nuts and seeds.

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4. Fat Free Muffins Convenient and taste good, but nowhere near
as healthy as you think. Usually massive in size, they are high in
processed carbs, sugar and calories – a dieter’s nightmare! Avoid
like the plague!

5. Sandwiches purchased from cafes. Have you seen the size
of these things? Often enough to feed a small family, they also
often contain sugar laden dressings, little veggies and not enough
protein, and too much bread. Freshness is also questionable.

Fatloss Tip: don’t buy or eat bread!

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6. Fruit Juice. Even 100% fruit juice is high in sugar – it doesn’t
matter if it’s natural or not. Fresh fruit juice is not a fat loss favourite.
When you consider how many apples/oranges (or your choice of
fruit) is required to make a cup of juice you can probably understand
where I am headed with this one. Too many calories and an overload
of sugar will not do your physique any favours. Plus, when juiced
you don’t even get the benefit of the fibre.

Fatloss Tip: eat fresh or frozen fruit instead. If you’re serious about losing body fat you’ll limit fruit to 1 of your 9 a day – that means 8 veggies !

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7. Cheese and crackers. This is a popular dieter’s snack, but
are usually wheat based (many people have wheat intolerance
and should reduce the amount of wheat they consume) and are
highly processed. The combination of highly processed carbohydrates
(crackers) and fat (cheese) can be a dangerous one for fat loss.

Sue’s Tip: Brown rice cakes and cottage cheese are a much better
fat loss alternative And good evening snack before bed as the protein digests slowly overnight.

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8. Sport Drinks. These are supposed to help you replenish electrolytes
and carbohydrates. It’s actually just sugar water, with up to 40g of
sugar per serving. If you are looking for fat loss, the only time these
would be indicated is as a post weight training shake to assist with
recovery (provided you have trained your muscles intensely). And then,
you should add 30g whey protein.

Fatloss Tip: Drink plain water during your workout, and protein +
carbohydrates post workout

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9. Fast Food Salads. Contain sugar-laden salad dressings, preservatives
and generally loads of hidden fat.

Fatloss Tip: stick to a garden type tossed salad and add your own
dressing, or make your own salads.
You should add a green salad to every meal!

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10. Frozen Meals. Frozen fruits and vegetables are great for you,
so don’t get confused with this. I’m referring to the full TV dinner
type meal. They’re processed, high in sugar and carbs, usually low
in protein and have added sauces and lots of salt. Avoid if possible.

Fatloss Tip: cook your own – if time is an issue, have a ‘cook up’ day or
two each week and freeze your own home cooked meals ready to ‘grab
and go. I cook extra portions and freeze for future disorganised days.

Follow these 10 Rules and you WILL lose body fat!

Eat clean, Train Smart, Feel Great

Jax