Is Your Diet Really Healthy? Pt. 1

Is Your Diet Really Healthy? Pt. 1

Identify and remove nutritional deficiencies

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Mission Impossible Plan….
Most people think they need a complete overhaul at first.
“I have to cut out sugar… and dairy… and carbs… and saturated fat.
Plus I have to eat more protein… more healthy fats… and more vegetables.
Not a lot of fruit, though.
I have to start drinking lots of water too.
And exercise… maybe a 6 am boot camp… yeah.”

I don’t know about you, but I get exhausted just thinking about changing all this, all at once. Let’s call it the “Mission Impossible” approach.

After coaching many clients over the years, I’ve come to realize that the Mission Impossible approach isn’t just difficult; it’s misguided.

Because a complete overhaul rarely addresses what’s making most people feel bad in the first place.
Often, people struggle with how they look and feel because their physiology doesn’t work the way it should.
This can be hormonal imbalances, but it’s more often dietary deficiency: not getting the right nutrients, in the right amounts, to get the best results.
Dietary deficiencies, therefore, are the first red flag that something’s wrong.

Just how common are dietary deficiencies?
The research in this area is pretty telling. A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals from food alone.
This study analyzed 70 athlete diets. Every single diet was deficient in at least three nutrients. Some diets were missing up to fifteen nutrients! The most common deficiencies?
iodine
vitamin D
zinc
vitamin E
calcium

Another study, also published in the Journal of the International Society of Sports Nutrition, showed that people following one of four popular diet plans (including Atkins, South Beach, and the DASH diet) were also very likely to be micronutrient deficient, particularly in six key micronutrients:
vitamin B7
vitamin D
vitamin E
chromium
iodine
molybdenum

A study at University of Western Ontario, of nearly 600 fourth-year exercise and nutrition undergraduate students showed less than 10% met the minimum standards for a “complete, balanced diet”. Like the other studies, they were missing such nutrients as:
zinc
magnesium
vitamin D
omega 3 fatty acids
protein

Bottom line: Dietary deficiencies are very common. Chances are, you’ve got one, no matter how good you think your diet is.
That’s a problem because when you’re deficient in key nutrients, your physiology doesn’t work properly. And when your body doesn’t work as it should, you feel rotten.

Just how important is this first step?
Energy levels, appetite, strength, endurance, and mood all rely on getting enough of these essential nutrients. When you don’t get them, things break down.

That’s why you can eat “clean”, go Paleo, avoid meat, lower your carbs, or count calories – you can do “everything right” nutritionally – and still feel lousy.

You need to identify your red flags from the very beginning and start eliminating them, one by one.

What are the common nutritional red flags?
Here are the most common deficiencies I see with new clients:
water (low-level dehydration)
vitamins and minerals
protein (particularly in women and in men with low appetites)
essential fatty acids (95% of the population is deficient here)

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To find out where you stand-
A). you could get your diet analyzed by a dietitian
B). you could also record what you eat each day and enter it into an online diet calculator like the ones at Fitday or Livestrong.com.

Or – let me do a quick survey of what you’re eating, analyse your body composition and measure where you are now.
From there, I can advise you better towards
– eating more of the protein-rich foods you prefer;
– drinking more hydrating fluids;
– taking in more essential fats (through the use of fish or algae oil);
– eating more foods rich in the vitamins and minerals you need most.

Without any other advanced screening or crazy dietary changes, you will start feeling better. You will lose fat and gain lean muscle. Feel more motivated. And your workouts will become easier and better.

The power of removing nutrient deficiencies
Here’s just one example (of many): Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.
Also, a paper published in Nutrition Reviews shows that giving children fish oil and a multivitamin improves both their behavior and intelligence scores. (Who doesn’t want a smarter, better-behaved children?)

That’s the power of removing nutrient deficiencies. When our bodies don’t have the nutrients they need to do their work, we all suffer.

But as soon as we get these nutrients, we thrive.

Book your Nutrition check up NOW
If you’re training with me you get this included with your plan.

If you’re local you can message or text me to book
07831 680086. Jaxallenfitness@gmail.com

Fees: £25 initial assessment. £20 follow-ups
Time: 40-60minutes

Eat Clean. Train Smart. Expect Results

Jax

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Help For Menopausal Mood Swings And Depression

Another reason to supplement Vit D ?
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Menopausal mood swings are no joke – ask those living with a menopausal woman – and if you are also suffering symptoms of oestrogen dominance then it may seem like you are trapped by your moods. Hormone balance is important here, bioidentical natural progesterone is a natural mood enhancer that also helps sleep. When in combination with the right balance of natural oestrogen then that has shown to be effective for women with severe mood swings and depression.

However, as well as getting your hormones balanced, there is one thing you can do right away and it is look at whether you have a lack of vitamin D as that also can affect mood swings.
Over the last year it seemed as if you couldn’t open a newspaper without some new benefit of vitamin D being hailed – in fact it has been described as a wonder vitamin. We know we need it for strong bones and maintaining muscle mass, but it also is being studied for diabetes, heart disease, various cancers and immune response.

Twenty minutes of sun exposure a day is recommended to get optimal minimum amounts of vitamin D but in northern climes like the UK we are unlikely to get the amount that we need, though this year seems to be the exception! Figures from the USA indicate that less than 10% of the population get the recommended daily amount and they are mostly outdoor workers who get the benefit of any sunshine that is going.

Women and Mood
At the The Endocrine Society’s 94th Annual Meeting in June, 2014 it was reported that a substantial new benefit of vitamin D has been discovered. Women with moderate to severe depression had substantial improvement in their symptoms of depression after they received treatment for their vitamin D deficiency according to a new benefit of vitamin D has been discovered. Women with moderate to severe depression had substantial improvement in their symptoms of depression after they received treatment for their vitamin D deficiency according to a new study.
This came from a very small study of women aged 42-66 who had previously been diagnosed with clinical depression. The women did not change their antidepressant medications, or other environmental factors that relate to depression, and over 8-12 weeks were given oral vitamin D. This gave them normal levels after treatment and all the women reported significant improvement in their depression.

How to help yourself
Other studies have suggested that vitamin D has an effect on mood and depression and given the amount of research being done on other additional benefits of vitamin D, it may be worth considering.
Other factors that affect mood are lack of sleep at menopause due to hot flashes and night sweats and increased stress levels. Tackling both of these can help as will eliminating or reducing stimulants such as caffeine, alcohol and tobacco as these can make a real difference to mood stability.

Many women report improvements in both mood swings and sleep when helped with bioidentical natural progesterone, and if you are at risk of vitamin D deficiency it would make sense to consider supplementation to maximize the effect of the natural hormone.

Vitamin D is not readily available from food but varieties of oily fish have the most followed by much smaller amounts in liver, all types of milk, yoghurt and cheese. Many brands of orange juice, yogurt, margarine, and breakfast cereals are often fortified with vitamin D but this is not a source to rely on if you are deficient.

Nutritionist Patrck Holford recommends that those who live in the northern hemisphere, have decreased bone mass (osteoporosis) or a cancer risk, have a 25mg capsule a day or one drop of an oral vitamin D supplement.