What does winter mean for you? Less time on the beach? The mysterious disappearance of that 6 pack? Less ‘toning’ of the inner thigh and arms? For a lot of people winter can also mean less alcohol! A good thing right? Yep, I’m not going to disagree with you on that one, but if you really want to look after your body and avoid the winter ‘coat’ that builds around your stomach it might be a perfect chance detox!

This week myself and my lovely girlfriend kicked off our three week detox. No cayenne peppers, maple syrups, no chilli powders or cockroach legs, just a good wholesome, healthy quarterly (to be done four times a year) detox.

Why should I do it?

This detox program will get rid of all the toxins that are slowing down your metabolism, congesting your systems, blocking up your digestive system and polluting your blood.

This detox will help you balance your ‘ph’ and have you become more alkaline, which is the body’s natural state. Most (probably around 98%) of us are too acidic due to the excessive amounts of sugar and processed, packaged foods that we consume. The problem with having an acidic system is that it is a perfect breeding ground for fungus, bacteria, infections etc. If you balance your ph you will minimise the chances of bloating, eczema, psoriasis, spots or acne, flaky skin, fatigue, constipation, indigestion, insomnia, mood swings, hayfever and sinus troubles, weightloss plateus, hormonal imbalances, aching joints, headaches, tiredness, etc etc etc.

You will also find that there is very little sugar in this program. This is because we want to encourage our body to convert those stored up, fatty, toxic cells into energy, rather than draw the energy from artificial sugars. Because it is easier to draw energy from sugar your body will always look at that as an option before it looks to derive its energy from fat. There are people that even experience a reduction in cellulite on this program due to the subcutaneous fat cells gradually being broken down!

What is in my shopping basket?

You’re thinking a detox means you can only have carrots and water right??? Wrong! There are plenty of options for everyone!

Here is your list of goodies:

Dairy: cottage cheese, ricotta, feta, buffalo mozzarella, rice milk, goats milk, unsalted butter, lactose intolerant or bio yoghurt.

Fruits: Banana’s- make sure they are ripe, coconuts.

Vegetables: beetroot, celery, fennel, carrot, spinach, garlic, ginger, bok choi, cauliflower, squash, pumpkin, onion, brussel sprouts, asparagus, shallots, RIPE tomatoes (they become more acidic the longer you leave them).

Nuts: pine nuts, seeds, almonds.

Protein: chicken, turkey, salmon, white fish, eggs.

Carbohydrates: gluten free oats, gluten-yeast free bread, brown rice, non wheat pasta.

Extras: olive oil, lemon juice, coriander, cinnamon, chives, parsley, nutmeg, paprika, thyme leaves, sea salt, rosemary.

What should I have for breakfast, lunch and dinner?

Breakfast:

• Yoghurt, raw honey and banana.
• gluten free/yeast free toast with poach eggs, avocado and ripe tomatoes.
• gluten free oats with raw honey and rice milk.
• veggie juice (beetroot, carrot, celery, ginger, wheatgrass) great liver detoxifier.
• gluten free/yeast free muesli.

Snack:

• bok choi, carrots and cauliflower with hummus or guacamole.
• vegetable juice.

Lunch:

• vegetable soup.
• chicken/vegetables/salad/brown rice.
• fish/vegetables/salad/wheat pasta .
• vegetarian dishes.
• stir fry.
• eggs/nuts/vegetables .

Snack:

1. bok choi, carrots and cauliflower with hummus or guacamole.
2. herbal tea.
3. seeds, almonds.

Dinner:

• salmon/ vegetables/ salad/ brown rice.
• chicken/ vegetables/ salad/ wheat pasta.
• white fish/ vegetables/ salad/.

snack:

• herbal tea such as camomile or peppermint. These teas will help detox your body overnight and work on breaking down the toxins stored in the body.

What do I need to avoid?

Fizzy drinks- empty calories and no nutritional value to the body; they also fill the body with gas and cause bloating.

Artificial flavorings- (tomato sauce, vinegar, sauces, mustards) they are acidic and full of sugar.

Caffeine- It becomes an artificial stimulant and makes your own (your thyroid and adrenal glands) under active and lazy.

Alcohol- Pretty obvious but if you do need to sip on something try a ‘cleaner’ alcohol such as vodka, gin and tequila.

Dairy products- They are mucus forming and acid forming. Although there are a few dairy products in the list they are the less mucous forming of the group.

Red meat- it should be avoided in the initial period because it is acidic forming.

Stay tuned for part 2 when we talk about the supplements that help in detoxifying the body and the maintenance eating plan that follows the 3 week detox!

What are the key areas we need to focus on in order to maintain health and fitness?

There are basically six elements I teach that are vital for health and fitness. My six part approach helps you gain health from the inside out, which is a far superior approach to just looking great on the outside and being run down on the inside.

All six elements are interconnected so any improvement it one area will benefit the other areas. I also find this approach works as an excellent diagnostic tool to direct focus to the areas that needs the most attention. Let’s look at the six elements in more detail:

Shaping: Choosing the most effective exercise forms and not wasting time with ineffective modes of exercises is the heart and soul of shaping. Too many trainees spend too much time investing in methods that produce inferior results or following the latest fitness
industry fads.

Sustenance: As with many things in life, the most important rule with any eating plan is that quality is more important than quantity. Choosing the correct foods is so much more important than how much you eat. This is not a new idea, there are Soviet studies dating back to the 60’s showing that the biodiversity of food consumed is more important than the caloric intake when it comes to losing body fat.

Sewage: Our gut and internal waste system play a vital role in promoting good health. Consider that around 85% of our immune system is located in the gut and you will see just how important our sewage system is for fighting illness as well as absorbing nutrients.

Supplements: There is so much confusion within the health industry about the role supplements should play. I like to view it this way; if good diet, lifestyle and exercise practices are the icecream sundae, consider the supplement you take as the cherry on top. Without doubt, certain supplements can enhance your wellbeing if taken correctly and consistently.

Supercompensation: This is about incorporating methods into our lifestyles that help us recover from stressors like work and physical training. Without adequate recovery from stressors, progress towards your health and fitness goals can stall or even grind to a halt.

Sychology: Yes, I know it is supposed to start with a ‘P’! Having the correct mindset and demolishing mental roadblocks are crucial to long term success. Having negative eating habits or a lack of confidence in your body are just two of the many ways your mindset can hinder your best laid health plans.

What is the biggest mistake(s) people make in relation to their health and wellbeing?

The answer to this is simple: People always compare themselves to others and this is the reason they fail. Weight issues, stress levels, workplace pressures and deadlines- these factors all have a huge bearing on a person’s outlook on life and make each person’s case unique, not comparable to everyone else’s.
As Tony Robbins once said, ‘most people’s lives are a direct reflection of the expectations of their peers groups.’ This is so true, just look at your own life and compare it to that of your peers. You will find many points of replication between the way they live and how you live your own life. Most of your peers will even be in the same income bracket as yourself give or take 15%.
I can’t change someone’s salary or their circle of friends, but I can change their outlook on life through improving energy levels, their health, their commitment to their employee and their lifestyle. Through the systems and performance diagnostics my studio employs we deliver to our clients and the results speak for themselves.

I was recently lucky enough to meet a strapping young lady by the name of Rosemary Shrager, one of the most flamboyant, happy, outgoing individuals you’re ever likely to meet! When I need to get in the ‘mood’ I turn to fitness but for Rosemary she has certain ‘mood foods’ she eats!

Here are 5 foods to get you in the mood!

1. Oats

Oat may help if you find yourself feeling irritable and cranky. It is rich in soluble fibre, which helps to smooth out blood sugar levels by slowing the absorption of sugar into the blood.

Oats are a great food to help you stick with your diet plan, because the soluble fibre in oats forms a gel that slows the emptying of your stomach so you don’t feel hungry quickly.

Other foods high in soluble fibre are: beans, peas, barley, citrus fruits, strawberries and apples.

2. Walnuts

Walnuts have long been thought of as a “brain food” because of their wrinkled, bi-lobed (brain like) appearance. But now we know that walnuts are an excellent source of omega-3 essential fatty acids, a type of fat that’s needed for brain cells and mood-lifting neurotransmitters to function properly and possible help some people with depression.

Other foods rich in omega-3 fatty acids include salmon, sardines, flaxseeds, and omega-3 fortified eggs.

3. Tea

Although caffeine has been shown to lead to a more positive mood and improved performance but you need to be careful!

Too much caffeine can make you unsettled/ nervous, irritable, hypersensitive or bring on headaches.

4. Salmon and the Sun

In recent times, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood.

We can get vitamin D through exposure to sunlight (unless you live in Melbourne) and in lesser amounts, through food such as salmon.

5. Lentils

Lentils are an excellent source of folate and vitamin B which appears to be essential for mood and proper nerve function in the brain.

Low levels of folate have been linked to depression. A Harvard study showed that 38 percent of depressed women are deficient in folate.

Recent talk suggestions a folate deficiency appears to impair the metabolism of serotonin, dopamine, and noradrenalin, neurotransmitters important for mood.

A cup of cooked lentils provides 90% of the recommended daily allowance of folic acid. A healthy bonus: lentils contain protein and fibre, which are filling and help to stabilize blood sugar.

Other sources of folate include: fortified breakfast cereals, green vegetables such as spinach and broccoli, liver, and beans.

It’s everywhere, magazines, the supermarket, the 6pm news, the radio. Everywhere you go there is talk of being healthier and fitter! So why is our country, along with powerful nations such as the UK and USA battling so badly with this epidemic? Here are 6 reasons why:

You’ve reached a healthy balance:

It may be that your body has reached its “perfect” weight. Reaching this level is generally pretty easy but it won’t get you to ‘ultimate’ body your after. Women, more so than man, tend to achieve a healthier balance at higher body fat levels. Breaking through these plateaus can be hard enough, but plateaus set by the body itself can be even harder. To dip below your ‘healthy’ bodyfat percentage can affect your hormones and most importantly your fertility rate.

You lack the willpower.

All these healthy habits depend on how badly you want it! If you don’t want it enough you’re not going to get it! Everyone has a different inspiration or motivation that can help at those times that lack willpower. If you normally have willpower but are struggling at the moment, take note, it might actually be an indicator of your body’s needs to recover! In these cases overtraining is a bigger issue than lack of will to train.

You’re full of excuses:

Everyone has them at some stage… Some people have them every day and others have them every hour. If your find yourself have mini arguments with yourself and start lying to yourself about what you are eating and doing you’re probably full of excuses.

You’re not getting enough sleep:

Low levels of sleep can cause the release of cortisol, the old fat-storing hormone. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels happens when you’re at rest sleeping! Studies have shown that interrupted sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.

You’re under too much stress:

The stress response system responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – your body does not differentiate between sources of stress. They all cause the body to produce cortisol, the stress hormone which leads to break down of  muscle, alters insulin resistance, and promotes the storage of fat. Today, our body responds to the constant ringing of the phone, the flood of emails, the stress caused by those you work with and all stresses that come with living in the 21st century. Take a step back from your life and take stock of your stress levels – they may be holding you back.

You think you’re eating healthy, but aren’t:

Do you spend time down the aisles at the supermarket rather than around the perimeter? Low-carb or not, you want to eat real food. Eating the packaged and processed food you’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. It’s about way more than just low-carb.