Is Modern Wheat Making You Fat and Sick? – for Kim xx

The scientific explanation for why WHEAT is destroying your body

I saw this and knew I had to comment and pass it on! Especially for Kim as we were talking about inflammation in Pilates last night… This is very relevant.

The government and the media tell you to eat MORE wheat… they call it phrases like “wholesome and healthy”. Cereal boxes claim that it’s a “nourishing breakfast of champions”… But more and more scientists, nutritionists, and researchers are finding very troubling health issues related to wheat components that most people are eating in almost every meal.

And this is about MORE than just gluten too…there are many other problematic components of wheat as well.

I saw this article below the other day and wanted to share it with you:

Is Modern Wheat Making You Fat and Sick?
by TheAlternativeDaily.com

Our hunter gatherer ancestors collected all they could from the ground for food including insects, berries, roots, nuts, etc. In their gathering, they found that the animals were eating grass, and they became curious. They broke it down and somehow incorporated wild wheat into their diet. This grass was called Einkorn and had only 14 chromosomes.

Plants can mate with each other and combine chromosomes. At some point in time, the wild grass Einkorn mated with another type of wild grass and the offspring Emmer ended up with 28 chromosomes – this is the wheat that is mentioned in the Bible. However, this is not the wheat of today, that is for sure.

In the Middle Ages (different from the Paleolithic era) bread was a staple and very common food. Emmer mated with another grass which contributed more chromosomes to result in Spelt, Triticum landraces with 42 chromosomes.

In 1960, when the threat of world population explosion was imminent, there was an investment made in agricultural research where lots of money and time were devoted to new ways to increase wheat yield. At this time, different strains of wheat were crossed over and over again to select certain characteristics and to introduce unique genes.

The resulting wheat yielded up to 10 times more per acre. When this wheat was introduced to many third world countries, famine was greatly reduced within one year. Dr. Norman Borlaug received the Nobel Peace prize for his work creating this high yield strain of wheat.

Because this wheat is so prolific, it has taken over almost all of the world’s wheat supply. There are also about a million acres of what is known as Clearfield Wheat being grown in the Pacific Northwest. It is a semi dwarf strain of wheat that has had its seed and embryos exposed to a chemical, sodium azide, which is an industrial toxin.

The makers of Clearfield wheat claim that their wheat is a result of “enhanced, traditional plant breeding techniques,” making a distinction between genetically modified wheat. However, although no gene splicing techniques were used, many other methods were, such as the purposeful induction of mutations using chemicals, high dose x-ray and radiation techniques to induce mutations coupled with cross breeding. These methods might be far worse than genetic modification, according to Dr. William Davis, author of the popular book, Wheat Belly.

The government says eat more wheat – what is up with that?

The government tells us that we need to eat more grain, which generally means more wheat. In the food pyramid, we are advised to eat 60% of calories from grains like wheat. The new food plate design also tells us to get at least 1/4 of our calories from wheat. Here is why we need to stop listening to what our government is telling us about the food pyramid:

Modern Wheat is a Serious Appetite Stimulant

It is estimated that up to 10% of the population has a sensitivity to the protein in wheat known as gluten (some experts estimate it may be higher, possibly closer to 30%). However, the other 90% of people who consume wheat really should not be eating it either…

Here are a few reasons why:

1. Gluten is a two part protein that is comprised of gliadin plus glutenin. Glutenin has a unique elasticity that gives us the ability to stretch our pizza or bread dough or even spin it over our heads, if we are inclined to do so. Gliadin, the other part of the gluten protein, was heavily studied in the 1970′s by psychiatrists who found that if they took all of the wheat out of the diet of their patients with schizophrenia, they improved markedly.

When they put the wheat back, they found that the condition worsened. So the question asked was what was in bread that led schizophrenics to hallucinate? It was traced back to the gliadin protein which, when ingested, enters the brain and binds to opiate receptors where it stimulates appetite.

In addition, gliadin, acting like an opiate in the brain, has other disastrous effects. For example, people with ADHD become hypersensitive and have behavioral outbursts, people with schizophrenia have major hallucinations, people who are bipolar become increasingly manic and those with eating disorders, such as binge eating, will develop food obsessions.

By 1985, in the USA everything at the supermarket with wheat in it came from the prolific semi-dwarf strain or a spinoff. Interestingly enough, if you compare what happened to America’s weight prior to and after 1985 it is evident that there was an obesity explosion that is still happening today shortly after the “new” wheat was introduced.

A huge increase in the number of diabetics also followed. Although cause and effect cannot be proven scientifically – it seems evident that we have all been fed an appetite stimulant.

2. Modern Wheat Destroys Blood Sugar

Two slices of whole wheat bread raise blood sugar higher than 6 teaspoons of table sugar. How does this happen when whole wheat is considered a complex carbohydrate that we are encouraged to eat more of?

The complex carbohydrate of wheat is called Amylopectin A, which is highly sensitive to amylase, which we have in our stomach and mouth. This makes it very easy to digest and raises blood sugar rapidly — even more rapidly and to a higher extent than pure table sugar. Wheat for breakfast (cereal, bagels, bread, muffins, etc), wheat for lunch (sandwich bread), wheat for dinner (pasta, bread, etc), and wheat for snacks (crackers, cookies, etc) results in visceral fat that encircles the intestines, heart, liver and kidneys. Repetitive high blood sugar over and over results in what Dr. Davis calls a “wheat belly.”

3. Modern Wheat Causes Inflammation

When bacteria or a virus enters the body our immune system responds in many ways. Plants do not have the same type of immune system, but they have lectins which are proteins that are toxic to mold, fungi and insects. Some lectins are benign to humans like the lectin found in spinach while some are very toxic. The lectin in wheat (Wheat Germ Agglutinin) is a four part complex molecule.

When this lectin is isolated and given to rats in very small amounts, it destroys the small intestine. Average Americans consume about 10-20 mg of the wheat lectin in a day, that’s enough to do significant damage.

When we consume wheat, the gliadin protein unlocks the normal intestinal barrier and allows foreign substances entry into the bloodstream – substances such as wheat lectin. This is why people who eat wheat have autoimmune and inflammatory distress such as joint inflammation, bowel inflammation, acid reflux, inflammation of the brain, inflammation of the airways etc. In fact, there is not one system that fully escapes the inflammatory assault of wheat.

4. What Happens When We Remove Wheat From Our Diet?

First of all, taking wheat out of the diet is not as easy as might think (although it IS easy if you simply avoid any and all processed foods) – wheat is in a lot of foods – even ones we would not associate with having wheat. For example, wheat is in Twizzlers, Campbells Tomato Soup, taco seasoning, frozen dinners, cereals, salad dressings, granola bars and a lot more.

5. Why is there wheat in so many products?

In 1960, we could find wheat only in things where we would expect to find wheat – breads, pastas, pancake mix, etc. Today is an entirely different story – wheat is in all kinds of foods where we would not expect to find it.

Is it possible that food manufacturers know a little something about wheat as an appetite stimulant (on top of the fact that is it heavily subsidized by our government and therefore artificially inexpensive)?

6. Impact of a Wheat-Free Diet

Dr. Davis tells us that taking wheat out of the diet will result in the following:

Improved weight loss
Reduced appetite
Lowered blood sugar
Reduced joint pain
Reduced inflammation
Improvement in cognitive function
Reduced anxiety
Reduced food obsessions
Reduced blood pressure
Reduced triglycerides
Increased energy
Improved sleep

7. What About Gluten-Free?

Although going gluten free is a good thing because you avoid problems with gluten and gliadin, wheat germ agglutinin and amylopectin A, gluten-free foods contain other potentially harmful ingredients if eaten in large quantities, mainly potato starch, rice starch, tapioca starch and corn starch. These are the only foods that raise blood sugar almost just as high as the amylopectin A found in wheat.

Warning: If you choose to be gluten free, avoid the commercial gluten-free products, at least until you educate yourself on the differences between the various gluten free products on the market.

(note: If you choose gluten-free products, look for products made from nut flours, coconut flour, and bean flours as opposed to rice flours, tapioco, corn and potato starch… my good friend Kelley Herring shows you how to make amazing gluten-free and low-carb desserts here, which all use healthy low-carb, high-fiber flours and natural sweeteners instead of the blood sugar disasters that are most gluten-free products on the market today)

8. What Can I Eat?

Most people make eating gluten-free and wheat-free seem too difficult, but it’s actually quite simple and enjoyable… Eat real, single ingredient non-grain foods as much as possible…

You can focus most of your diet on nuts, healthy fats, organic fruits/vegetables, grass-fed beef and bison, organic chicken and turkey, wild caught salmon, quality aged cheese, organic eggs, coconuts, avocados, seeds, olive oils, grass-fed butter, coconut oil, as well as a variety of other foods that are in their natural state. The more processed and refined a food is, the more likely it contains wheat and other byproducts of the refinement process that are just too dangerous to your health.

Enjoy the amazing health benefits of eating wheat-free!

-The Alternative Daily

There are plenty of foods you can enjoy that are wheat free – I think the best result is that you will have to MINDFULLY select your breakfast. No more grabbing toast or cereal boxes- you can cook scrabbled eggs and a variety of veggies in the time it takes to zap quick cook porridge ( which is the best way I know to gain belly fat and work your way towards diabetes!) look at your shopping list, swap some foods and your weight, bodyfat, gut and skin will all improve!
GO GO GO Wheat Free!!
Jax xx20140610-093751-34671405.jpg

10 Practical Tips For Real Fat Loss

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) 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 can be very detrimental in your efforts at building the body you desire.

#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 of your food.

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

Meal Tip: Traditional oatmeal or Weetabix.


#2. Muesli/Granola Bars.
Muesli bars contain some healthy ingredients
such as oats, nuts and seeds but they’re glued together with things like corn syrup, honey and just plain sugar, which send your blood sugar levels through the roof. Some bars also contain chocolate chips, chunks of dried fruits making
them not much better than a Mars Bar or Snickers!
Basically they are a low protein, high fat and high sugar, body fat storing treat!

Meal Tip: Homemade protein bars/cakes:

Mix 1 cup oats (dry) + 2 scoops vanilla protein powder + 1-1.5 cup water
+ vanilla, sweetener to taste (ie Stevia), cinnamon +
– shredded carrots OR
-1 heaped cup of blueberries OR
-1 cup pumpkin

Then pour into a shallow baking tray and bake for around 45min at 180 C (350 F)


#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 again – are you seeing a picture building?
You had cereal for breakfast, at coffee break you avoided the biscuits and cake and chose a ‘healthy’ yoghurt – sadly you’ve had just as much sugar which in turn keeps your blood sugar level high and your body just doesn’t need to use any of your stored body fat for energy!

Meal Tip: plain unflavoured yogurt or Greek yoghurt (My absolute favourite- healthy fats and dairy) add fruit, seeds and protein powder for a nutritious sweet treat. Add sweet chilli sauce to make a quick, tasty dressing to replace mayo.

#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 these like the plague!

Meal Tip: As for point #3, homemade protein bars/cakes or just chose a couple of pieces of whole fresh fruit and a handful of raw nuts!!

#5. Sandwiches, panini, baguettes purchased from cafés and supermarkets. Have you read the ingredients list of these things?
They often contain sugar laden dressings, little veggies and not enough protein, and way too much bread. Just open them up and have a look at the tiny amount of filling.

Meal Tip: make a bowl of salad instead, or even better cook extra food in the evening and pack it for lunch the next day.

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 my point on this one. Too many calories and an overload of sugar will not do your physique any favours.
Juices deprive you of beneficial fibre and other nutrients it brings.

Meal Tip: choose smoothies mixed with protein powder instead.

7. Cheese and crackers. A popular snack, but
are highly processed, usually wheat or grain 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. If you watched he recent programme on Sugar and Fat on the BBC – you’ll see that cheese and crackers are exactly what they were talking about! The carbs in the crackers (sugars) and the fat in the cheese give this half and half combo which guarantees fat storage!

Meal Tip: Brown rice cakes and cottage cheese, or even cottage cheese and fresh fruit are a much better fat loss alternative.

8. Sport Drinks. Supposed to help you replenish electrolytes and carbohydrates.
They’re actually just sugar water, with up to 40g of sugar per bottle.
If fat loss is your goal a post training shake to assist your recovery (provided you have trained intensely for over 25 mins). Post workout for example you could add 20- 30g whey protein to a bottle of Gatorade.

Meal Tip: Drink plain water during your workout, and fast absorbing protein + carbohydrates within 45minutes of your workout.

9. Fast Food Salads. Contain sugar-laden salad dressings hiding preservatives and hidden fat.

Meal Tip: stick to a garden type tossed salad and add the dressing or not, or grow and make your own salad from a window box or two!

10. Frozen Meals. Frozen fruits and vegetables are great for you, But a TV dinner type meal is NOT! They’re processed, high in sugar and carbs, usually low in protein and have added sauces and lots of sodium. The quality of the ingredients is often Not the best. Avoid if possible.

Meal 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.
You can get disposable ‘take-away’ tubs easily now, so you can batch cook your favourites and fill your freezer with healthy meals.

Follow these tips and you’ll feel better, lose stored fat and have plenty of energy.
More important – you’ll keep your enthusiasm for your healthy eating plan!

Let me know how you get on…
Do you have any recipes or tricks that work for you?
Share them here…..

Eat Clean. Train Hard. Feel Great!

Jax

Six Pack Abs on Full English – YES Please!

Big Breakfast Diet Plan

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This is a simple plan to follow if you love a good, full English! The odd protein shake and exercise hard at least 3 times a week. You will also be prepared to eat well within 90 minutes of waking up! If you train before breakfast you could double your fat loss!!

We now know that saturated fat won’t kill you but added sugars will – so this year my plans will lead you to freedom from sugar cravings, long term health, stable body fat and scale weight.

As day 1 of your plan is always a cheat day when you rest and relax, day 2 is a fast with as much exercise as you can fit in, you need to consider your exercise schedule to get your fat burning hormones working for you before you choose which day of the week to start on.

Days 3, 5 and 7 are always training days with days 4 & 6 are optional training days.

On days 3 – 7 you will focus on eating your daily calories, which I will calculate related to your current weight and body fat%, at breakfast time.

This plan will suit you if you don’t really care about cooking evening meals, are really busy through the day or travel a lot for work and never manage to organise packed lunches.

You will supplement BCAA and quality Krill oil regularly through the day to ensure you lose only body fat.

To qualify for this plan you must either be
A current member of my Smart Training system or
A member of my Facebook Fatloss Group

So, get in touch NOW to book an appointment to see where you are now and work out your daily nutrient targets.

Here’s to a Healthy and Happy New Year.

JaxAllenFitness.com

#3 Nutrition Myth: Egg Yolks are Cholesterol Bombs

here`s another myth busting piece

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#3 Myth: You Should Ditch Egg Yolks
Egg whites are really a terrible workout meal due to their low fat and lack of vitamins. The yolk- which is the tastiest part of the egg, anyway- has all the vitamins and half the protein. Eating just the egg whites is an absolutely terrible idea for your health, since it’s lack of fat tends to cause insulin spikes and energy swings throughout the day.

…………………………………………………………..

I`ve heard clients saying they won`t`t eat egg yolks because they still follow the guidancetheywere given back in the90`s.
Back then Heart Patients were told not to eat more than 2 eggs each week!

Since then many studies have disproved the link between cholesterol eaten in food and high blood cholesterol levels.

If you are unlucky enough to have a body that produces lots of `bad` cholesterol you can expect to influence your numbers by about 25%. If your numbers are high, your health practitioner will refer you for drug treatment – statins of some kind (that`s another blog post in itself)

Given popular breakfast choices – so called `HEALTHY CEREALS` which are really justpudding for breakfast – high sugar, little nutrient, high carb, milky puddings! But they are packaged and re-packaged to be convenient. Look at the range of breakfast biscuits on the shelves. SHOCKING

So, what about workout meals?
If we`re talking post workout nutrition – the current thinking is to eat within 30-90 minutes of a workout. To take in about 25g of protein with 50g of carbs. So eggs whole and split can play there part.
i love an egg and veggy scramble/frittata affair – fast and easy. never boring due to the range of veggies you can add – use last night`s leftover cooked veg.
make a really big one – have half for breakfast and the remainder for lunch?

My message – eat MORE EGGS – Free range of course.
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What does your Favourite Breakfast Look Like?

Saw this and know it will help you…

University Of Missouri Unveils Secret To Belly Fat Loss?

By Kevin DiDonato MS, CSCS, CES

By now, you’ve probably heard that breakfast is the MOST important meal of the day!

If you haven’t, well, I have news for you: IT IS!

Besides breakfast teeming with vitamins, minerals, good fats, high fiber, and healthy fats, breakfast should be part of any weight loss, body slimming, or diet plan.

Why?

Over the years, research has shown that skipping breakfast not only tanks your energy levels, but it may also lead to weight gain and poor appetite control.

So, the first step to losing weight, maintaining weight, or preventing weight gain would be to eat a healthy, well-balanced breakfast.

And if you can get that first step down, every day, then you will be well on your way to a tighter, slimmer you!

But what’s the BEST breakfast to have…

High Protein Breakfast and Appetite Control

So, you were told you need to eat breakfast more often in order to prevent weight gain.

You stumble downstairs and open up the fridge and cupboards, trying your best to find something healthy, yet satisfying to eat for breakfast.

You see the oatmeal…

You grab some jam and bread for toast.

You snatch up some fresh fruit from the drawers…

But wait is there something else that you’re missing?

The protein!

Studies suggest that higher-protein breakfasts may not only fill you up, but may leave you satisfied for longer periods of time.

Why?

The simple process of digesting protein may send a signal to your brain, therefore boosting the release of satiety hormones.

This simple trick – adding more protein to your breakfast (or any meal) – may lead to better appetite control, satisfaction after your meal, and better control during evening eating or snacking times.

And there is research to back it up!

A team of researchers from the University of Missouri’s Department of Nutrition and Exercise and Physiology discovered that a breakfast HIGH in protein delivered more results than a normal protein, or skipping breakfast.

Here’s what they found:

– The simple act of eating breakfast reduced daily hunger between meals compared to skipping breakfast.

– The high-protein breakfast resulted in greater daily fullness, compared to both normal protein and skipping breakfast.

– High protein breakfasts increased peptide YY concentrations, and reduced ghrelin levels (ghrelin is a hormone released by your body that stimulates hunger and, on the other hand, peptide YY is produced by your gut and has been shown to reduce appetite).

– Both protein breakfasts reduced brain activity associated with hunger drive and preoccupations with foods and feeding.

– And this reduced brain activity resulted in less evening snacking and better overall meal satisfaction.

What did they conclude?

“These data suggest that the addition of breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation and reward, and improve diet quality in overweight or obese teenage girls.”

Start Your Day Off Right!

Having a healthy breakfast, one that contains protein, healthy fats, simple carbohydrates, and a good portion of complex carbohydrates, may help you lose weight and reduce hunger throughout the day.

An example of a healthy breakfast could be as follows (everyone is different):

eggs
half an avocado
one serving of sprouted grain bread
one cup of thin skin berries

As you can see from this breakfast above, it contains adequate protein, healthy fats, fiber, and simple carbs.

And this could make a perfect appetite-suppressing meal, one that boosts the RIGHT hormones for satisfaction, therefore leading to less hunger during the day and less snacking at night!

What does your ideal breakfast look like?

Enjoy Jax xx

The Top 3 Ways To Instantly Improve Your Breakfast

The Top 3 Ways To Instantly Improve Your Breakfast

For some horrible reason, today’s breakfast has turned into a sugary, processed-carbohydrate, empty-calorie, fat-promoting mess.
Typical breakfast foods that most people now eat include:

•  Skim Milk and a Sweet Cereal
• Toast and Jam
• “Breakfast Biscuits” (thank you Kellogs – NOT!!!)
• “Breakfast Bars”

Yoghurt usually flavoured and FULL of sugar
• Pancakes and Syrup (often sugar-free/artificially flavoured)
• Instant Oats packets and pots

Eggs, Bacon & Veggies

In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you need in the morning.

Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with fat-free creamer and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.

In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in and out of your clothes).

So, here are 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.

1. Add high-quality complete Protein
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl. This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

So, at your next breakfast, ensure you include a complete protein choice on your plate such as:

•  Eggs – 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or boil them for a quick meal on the go.

• Whey protein – mix a scoop of whey protein with milk or water and pour this over your favourite bowl of rough oats or wholegrain no sugar cereal.

Whey protein – add a scoop or 2 to your blender with flax seed oil, almond or coconut milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.

•  Natural nitrite-free sausage – enjoy this with steamed vegetables, or toasted sprouted grain bread and piece of fresh fruit for a satisfying meal.

• Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!

• Organic plain Greek yoghurt – combine this with organic fresh or frozen berries and slivered almonds and maybe some seeds give you a perfectly balanced meal.

•  Natural nut butter – paired with sprouted grain bread, 2 Tbsp of natural nut butter provides 8-12 grams of complete protein and plenty of healthy fat.

2. Embrace Fibre
Another important aspect missing from most breakfast plates is fibre. And no – whole wheat bread is not always a good source of fibre. Neither are specialty fibre breakfasts bars that are so loaded with sugar that any fibre they do contain (usually from wood pulp) is not worth it. High-fibre meals are more satisfying and filling than low protein options. Fibre is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fibre into your breakfast:

•  Beans – add 1/3 cup of beans to breakfast eggs – toss with scrambled eggs to add 5 grams of fibre to your plate.

•  Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yoghurt and can add 2-3 grams of filling fibre.

•  Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fibre and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.  Add fruit to flavour.

•  Sprouted grain bread with nut butter – found only in the freezer section of your grocery store, sprouted grain bread has 3 grams of fibre per slice, and nut butter has 2 grams for a total of at least 5 grams of fibre to start your day.

•  Fresh Fruit paired with a higher protein dish (yoghurt, eggs) – one apple provides about 5 grams of fibre, ½ a medium grapefruit provides 6 grams of fibre, and 1 kiwi provides about 2 grams of fibre.

•  Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal. Two tablespoons have 8 grams of fibre, and can help balance your hormones while lowering your bad cholesterol levels.

•  Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fibre and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.

3. Include Vegetables
Unless you have a vegetable omelette, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that are around us today.

Weight Loss Fact:

“You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

•  Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favourite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

•  Tomatoes and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fibre breakfast.

•  Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.

So – plenty of ideas to think about…

Breakfast is the most important meal of the day ….

Unless you are trying Intermittent fasting to reset your sugar/starch addiction….. but that’s another story.

 

Jax Allen                                                              290511

Why You Can’t Lose Even 1 or 2lbs Every Week

How much weight SHOULD you

lose each week?

Your body won’t look ‘right’ by just simply losing weight. Most of us have tried that – you decide to lose a few pounds, you stick to your plan and as you get close to your goal you realise you just don’t look how you imagined.  Yes – it’s important to re-shape your body through proper fat loss methods but where should you set your weekly target?

In recent months, science has proven that losing weight at a rate of 1-2 pounds a week doesn’t work without an inevitable plateau effect. If 1-2 pounds per week were an effective way to lose weight, you (and every other dieter) would disappear within about a year… it just doesn’t work, your body adapts to reduced calories and your weight loss stalls.. and then creeps back on again.

The best way to lose weight, or even better — lose bodyfat — is by aggressively pursuing a rapid fat loss protocol. The goal shouldn’t be to slowly lose weight; instead, consider using ‘sprint’ periods for weight loss and fat loss goals. Follow these with ‘maintenance’ periods and you’ll witness remarkable results. AND more importantly keep your new shape and weight.

My studies keep me up to date with current research and the experience I have with my ‘real’ clients shows me that not everything we hear on TV and read in magazines is current and up-to-date. This week alone, I’ve heard a GP on TV recommending a low fat diet to lose weight, and a ‘Diet Expert’ encouraging everyone to avoid English breakfasts and choose cereals instead!!  Very sad, as we now know without any doubt, that popular box cereals are processed, simple sugars, full of additives that when you eat them increase your chances of carb cravings, reliance on sugar for energy and body fat storage. Probably the worst start to your day.

Whereas, the natural balance of proteins and fats in a Full English breakfast will digest slower, provide great nutrition – high in essential proteins, health promoting fats and essential cholesterol. The other bonus is you feel you’re having a treat, you feel full and not hunting for your next snack by 11 O’clock.

I keep an eye on what’s ‘actually working’ while working with ‘real’ people. I’ve taken 2 approaches to ensure the information you get from me is based upon scientific fact, as well as clinical real-life outcomes:

  1. I’ve studied exercise theory and practise, nutrition and body composition management for 30 years and feel that I can safely and effectively guide you towards health and well being.
  2. I’ve developed simple plans that have been proved to work so you can believe in my ability to help you lose weight and get the body you deserve.

 

Dreaming about your SIX PACK?

Dreaming about returning to SPORT?

Dreaming about having a BEACH BODY?

 

Want to lose inches from your waist – YOU CAN

Want to reshape your hips and thighs – YOU CAN

Want to banish bingo wings – YOU CAN

 

Need to lose weight for health reasons – YOU WILL

Need to reduce pressure on your joints – YOU WILL

Need to relax more and sleep better – YOU WILL

 

 

All you need to do is DECIDE TO TAKE ACTION…..

 

It’s simple you can join us in 2013 for a 14 day trial for just £14…. You decide when to start, you get 14 consequetive days to attend as many sessions as you like.

PLUS –  a one 2 one with me to discuss and set your goals

PLUS – an assessment of your body composition

PLUS – access to back-ground information including

–         meal plans and recipes

–         exercise videos

–         daily hints and tips to keep you on track

These plans work if :

 

You do all or most of your exercise at home

– on your own or with friends.

 

You train with me 2 or 3 times each week.

 

You train for sport but need help with your eating plan.

 

You’re fit but still carrying too much body fat.

 

OR like many of the people I meet – are completely confused and don’t know what to believe or who to trust!

 

What to do NOW..   Decide to join us before the end of January 2013…..    Get in touch with me

 

via email

Jaxallenfitness@gmail.com

 

via text

07831 680086

 

visit our blog

www.jaxallenfitness.com

 

follow me on Twitter

@jaxallenfitness

 

You can buy a 14day trial NOW via PayPal or Bank Transfer

And when your payment is complete you’ll get your welcome pack.

 

If you are buying this for someone else I can send a gift certificate with the welcome pack to you by email or to any address you specify.

 

I want you to achieve your health and fitness goals in 2013 – so TAKE ACTION – NOW!          Jax Allen 50/2012