The term ‘metabolism’ is used to describe all the different chemical reactions that occur within your body in order to sustain and maintain your life.
They can conveniently be divided into two sections.
● Catabolism – This describes the process by which molecules are broken down to obtain energy.
● Anabolism – This describes the process by which compounds are synthesized in order to feed and build cells.
In slightly more technical terms you can break the function of your metabolism into three different groups:
The Resting Metabolic Rate, or ‘RMR’ – Looks at your body in a resting and awake state, and the amount of energy that is needed to fuel all bodily functions in this state.
The Thermic Effect of Activity, or ‘TEA’ – Refers to the rate at which you burn through calories when exercising or being active throughout your day.
The Thermic Effect of Feeding, or ‘TEF’ – Is used to determine the number of calories required during the eating and digesting of food.
So, as you may have gleaned from this, one of the leading roles your metabolism plays in your body, is the digestion and conversion of foods into energy. Which is why your metabolism is such an important consideration when we talk fitness and health! You may often hear people expressing a desire to ‘speed up’ their metabolic rate (or total energy expenditure), in order to help them achieve their fitness goals. The reason for this is two-fold.
Firstly the rate at which your metabolism functions directly affects the rate at which you burn through calories when resting or participating in everyday activities. So the faster your metabolism, the more calories you will be burning, simply through standing up and walking to your refrigerator!
Secondly the faster your metabolic rate, the more energized you feel at any given time throughout your day. This means you will have more fuel powering you through your workouts so you can push that little bit harder for that little bit longer!
People with slower metabolisms tend to have less energy and put weight on easier than people with faster metabolisms. Unfortunately, the reality is that having a slow metabolism may be something your parents have passed down to you. Don’t let that put you off though, there are numerous healthy and effective ways in which you can amp up your metabolic rate.
Here are 5 Tips for boosting your metabolism naturally:
Get Your Heart Pumping First Thing – A fantastic way to kick start your metabolism from the moment you wake up, is by jump starting your heart and lungs into action first thing. Even just a quick 10 minute HIIT sesh, or simple cardio workout, will be enough to stimulate your metabolism into action. Exercising first thing also works to wake up your digestion system so that it ready to start working on your breakfast. If you are starting off with a simple workout, of less than 30 minutes, then drinking a glass of water beforehand should be enough to get you through, so you can enjoy a nutritious breakfast when you are done.
Drink Water – Get yourself into a habit of drinking a glass of water first thing each morning. Not only will this help combat potential dehydration, and help wake you up, it will also flush through your digestive system stimulating your metabolism into action.
Don’t Skip Breakfast! – Breakfast is the time in which you ‘break the fast’ of the evening before. It really is an important meal, because it provides the energy foundations from which you will set about tackling the rest of your day. If you skip your breakfast, you are much more likely to fade on an energetic level, as well as potentially make poorer food choices as your day progresses. In relation to your metabolism, breakfast is essential in starting off the digestive processes, which in turn is an essential element to firing up your metabolism. So don’t skip your breakfast and make sure you opt for healthy, protein-rich foods that are low GI, to maximize on your energy potential.
Move it – High-intensity cardio is the most effective way of raising your resting metabolic rate. The fitter you are, the faster your metabolism. So incorporate some cardio into your workout routine as often as possible, to help stimulate your metabolism and increase its overall efficiency.
Build It, To Boost It – The more muscle mass you have, the faster your metabolic rate will be. Every single muscle contraction in your body, no matter how basic, requires energy. This means that simply by sitting upright or scratching your nose, you are burning through calories. When you are using a muscle (your biceps for example), all the muscle fibers contract to create the movement. Each and every muscle fiber involved in the movement requires energy. The more muscle fibers you have, the more energy you will expend! So by building up your body’s lean muscle mass, you are helping to improve the function of your metabolism.
Regulate Your Sleep – Making sure you get enough sleep each night, without overdoing it, will go a long way in ensuring your metabolism is functioning at its optimal level. As a general rule adults need between 7-9 hours of sleep per day. Any more than this and you will likely find that you feel lethargic during the day, which is often a sign that your metabolism may be getting a bit sluggish.
Natural Thermogenics – Thermogenics work to increase your basal metabolic rate, which not only provides you with energy, it also increases your fat burning efficiency. Though thermogenics are a large part of pre-workout supplements, there are many more natural alternatives. Green tea is an excellent example as it is naturally rich in caffeine as well as being rich in antioxidants! As Chris Kresser and Robb Wolf discuss in this interview, your diet plays a leading role in your metabolic rate. Avoid eating highly processed foods, trans fats and simple carbs that will have a negative impact on your metabolism, and instead, opt to eat fresh food that will help stimulate it. Some foods are believed to have more thermogenic properties than others.
Examples of metabolic boosting foods include:
● Lean Beef
So don’t let an inherited slow metabolism get you down, there are plenty of small lifestyle changes you can implement to help boost your metabolism so that you can burn fat efficiently and gain the most energy from what you eat!
The Integral Role Of Sleep On Muscle Development
You might not necessarily think of sleep as being an integral part of achieving your fitness goals, asides perhaps, from making sure you had the energy required to push yourself during your workouts! However, getting enough shut-eye each evening is an integral part of creating and maintaining a strong, defined and capable body.
In fact, it doesn’t matter what your fitness goals are, sleep is going to play an important role in just how successful you are in achieving the results you are after.
Firstly, let’s have a look at some of the key benefits sleep provides us with and just how these tie into fitness:
- Mental Alertness – Ever tried sitting a test, playing a game of chess, or accomplishing an obstacle course after little to no sleep? It is extremely challenging trying to clear the fog of exhaustion so that we can focus, no matter what the task is. Sleep allows you to recharge and reboot your brain so that you feel fresh and ready for the next day.
- Tissue Repair – During sleep your body works to replace ageing or dead cells within your body. They say that every 7 years all the cells in your body have been replaced, well, that’s all happening in your sleep!
- Synthesise Hormones – When you are sleeping your body increases its secretion of some hormones, such as Human Growth Hormone (HGH), prolactin and luteinizing hormone, whilst simultaneously inhibiting the secretion of other hormones, such as Cortisol and Thyroid Stimulating Hormone (TSH).
- Build Muscle – Because of the increased level of HGH during sleep (Men release between 60-70% of their daily HGH during sleep!), it stands to reason that this is the time in which muscles are being built.
There are numerous other integral ways in which sleep supports the functioning of our body, as Chris Kresser talks about in this article. However, today I want to focus specifically on the role sleep plays in the production of HGH and how this impacts your ability to develop and maintain lean muscle mass.
So, what exactly is HGH and how does it work, you ask?
HGH, also known as ‘somatotropin’, is an amino acid that is produced in the brain by your pituitary gland. As you develop from an infant into an adult, HGH plays an important role in the development of your skeletal system. Because of this, your HGH levels are high when you are a child and peak during adolescence, which is why you get those ‘growth spurts’. As we age our levels of HGH naturally start to decrease and have dropped by around 20% by the age of 60.
HGH is responsible for cell growth and regeneration, which is why it is so important when it comes to the repair and growth of muscle fibres. Without HGH in your body, the growth of your muscles would be impossible!
When the hormone is secreted into your bloodstream, it only remains active for a few minutes. However, this is all the time that is needed for your liver to kick in and convert the somatotropin into growth factors, such as Insulin-like Growth Factor-1 (IGF-1), which contains a host of anabolic properties.
So, the bottom line is this: Without HGH in your body, the repair and growth of lean muscle mass would be impossible.
The large majority of your daily HGH (up to 70%) is released whilst you are sleeping. Which means that it stands to reason that getting enough shut-eye on a regular basis is an even more important consideration for people who are training regularly, or who work in a physically demanding job.
The average adult needs between 7-9 hours of sleep per day. If you miss out on sleep as a one off, your body will compensate and cope, however, having insufficient sleep on a regular basis is going to seriously impact on your body’s ability to recover after a tough training session. What would normally take 24-48 hours for your DOMs (Delayed Onset Muscle Soreness) to subside, could take twice as long, if not more!
There is good news though. If you find that you cannot fit all the hours of sleep you require into one sitting (or lying!), then you can make up for this by taking a 45 – 90-minute nap during the day. This is because the majority of the HGH is released during the first hour or so of sleep, so by napping during the day, you are encouraging another burst of HGH for your liver to convert into IGF-1, so that your body can get to rebuilding and repairing any muscle fibers you may have damaged during your training.
How is that for a good excuse to enjoy an afternoon siesta?
So what I am getting at here is this: If you have any kind of fitness related goal, e.g. shedding pounds, building muscle, gaining strength, endurance and definition, then you are going to need to reflect on your sleeping patterns and make sure you are getting the hours your body needs to get you where you want to be.
Unfortunately though, when it comes to getting enough sleep, not everyone finds it easy.
There are many factors that need to be taken into consideration such as health, family (e.g. newborns and young children), shift work and stress, as well as numerous other factors that can affect a person’s ability to get a good night’s sleep.
If you are one of those people that often find they struggle nodding off when they need to, then here are some tips to help you get the most of your down time:
- Avoid Electronics – Bright lights, including the ‘blue light’ emitted from your computer, iPad and smartphone, all work to suppress the secretion of melatonin in your body. Melatonin is another hormone produced in your pineal gland, that is responsible for your sleep and awake cycle. The secretion of it helps your body unwind and prepare for sleep. So dim your household lights and avoid staring at a screen for at least an hour before you plan to go to sleep. This will help your body go through the natural motions of preparing to shut down for the day.
- Avoid Stimulants – Naturally, caffeine found in some soft drinks, tea and coffee are going to stimulate you and make it more difficult to shut down. So if you know you struggle to get to sleep in the evenings, then avoid any stimulants for at least a few hours before bedtime. Alcohol is also a stimulant and can disrupt your ability to drift off and sleep through until morning.
- Create A Routine – Even if you are not the kind of person who enjoys routine, your body will respond well to it. So if you know you struggle sleeping in the evenings, set your alarm for the same time each morning and give yourself a set bedtime that you aim for each evening. It can take a few days or even a week or so for your body to adjust, but having a routine will help your body start to naturally unwind and prepare for sleep as that time approaches each day.
- Take Time To Relax – If you know you struggle drifting off in the evening, then make some time before you actually go to bed to do something relaxing. Try practicing a relaxation meditation, enjoy a hot bath or even switch massages with a partner or friend. Anything that helps you let go of the hustle and bustle of your day so that your mind and body can unwind and relax, ready for a good night’s sleep!
- 1 cup baby carrots – shredded finely
- ¾ c pecans
- 1 egg white
- ¼ teaspoon cinnamon
- 1 tablespoon raw honey
- 2 tablespoon + 2 teaspoons coconut flour
- 2 tablespoons ground flaxseed
- Preheat oven to 350 degrees
- Shred the baby carrots and pecans in a food processor or blender, and pour into a medium bowl
- Whisk egg white until frothy then add to bowl
- Add the cinnamon, raw honey, coconut flour, and ground flaxseed
- Mix well until thoroughly combined
- Line a large baking sheet with parchment paper
- Using your hands, take a small amount of the mixture (about 1½ – 2 tablespoons) and condense the mix. Then gently roll into a ball form
- Bake the balls for 12-15 minutes
For more info on this super yummy recipe, head on over to our friends at Physical Kitchness: http://physicalkitchness.com/paleo-carrot-cake-energy-balls/
- 1 large sweet potato, spiralized
- 1 small white onion, diced
- 3 cloves garlic, minced
- 1 tbsp minced fresh ginger
- 1 red bell pepper, cut into thin strips
- 2 tbsp yellow curry powder (I used Trader Joe’s brand, but use your favorite)
- 3 cups low-sodium vegetable broth
- 1 13.5 oz can coconut milk (I used full fat, but lite would work too)
- 1/2 cup frozen green peas
- juice of 1/2 lime
- Lime wedges
- Preheat the oven to 425 degrees F.
- Place your spiralized sweet potato noodles on a rimmed baking sheet in one layer (as best as possible). Bake for 10 minutes.
- Meanwhile, in a soup pot, sauté the diced onion in 3 tbsp of water until tender, about 5-6 minutes. Add the garlic, ginger, and red bell pepper and sauté 2 minutes more. Add the curry powder, vegetable broth, and coconut milk. Simmer over medium heat for 15-20 minutes.
- Add the green peas and lime juice and stir to combine.
- To serve: ladle individual portions in bowls and then top with sweet potato noodles, lime juice and a sprinkle of chopped cilantro, if desired.
Recipe credit: http://www.veggieinspiredjourney.com/coconut-curry-soup-sweet-potato-noodles/
Remember to drink your water!
We recommend 1/2 your body weight in oz per day. That means, if you weight #180. You should be getting 90 oz of good clean filtered water per day.
Find yourself a glass or stainless steel container you love! Then figure out how many of them you need to get your water requirements for the day and keep filling up!
During and after a good sweat, add good quality sea salt into your water. Remember, your body is around 65% salt water! Water with a pinch of sea salt is mother nature’s Gatorade, only much better for you! Sea salt has up to 80 minerals that your body needs to perform optimally, increasing electrolyte balance and overall hydration.
Due to high levels of contaminants called trihalomethanes, or TTHMs, by-products of the heavy use of chloramine for disinfection of its tap water, we recommend a reverse osmosis or carbon filter for both drinking and shower water.
Using a good filter and hydrating with good clean water will increase your body’s ability to function optimally!
And don’t forget the lemon! Lemon’s atomic structure has similar properties to your digestive juices and promotes the production of bile and hydrochloric acid which in turn keeps food moving smoothly through the digestive tract.
Lemon also helps with nutrient absorption by slowing the digestive process and keeping insulin levels steady. Better nutrient absorption means less bloating and ultimately more energy. Lemon is a great blood purifier, boosts liver function by acting on enzymes and flushing out toxins.
Although acidic in nature, lemon is anionic and produces an alkalizing effect on the body. We are always looking for balance but by enlarge all dis-ease come about when our bodies are too acidic and in an inflammatory state. Encouraging a more alkaline state further helps detox the body and the skin, our largest detox organ!
A great resource for water filters and non-toxic household products:
So recently we’ve been talking a lot about INTENTIONS vs Resolutions.
About 6 months ago I started seeing a new mind-body coach named Steve and we began doing a lot of deep cathartic work together. My whole career I’ve been blessed with amazing mentors and Steve is becoming one of them. I believe in soaking up and learning as much as I can from those who have a wealth of knowledge to share. Not just book knowledge, but life knowledge and spiritual knowledge. I promised myself I’d do this exploration with Steve for a year and assess the results. So far, it’s amazing!
Steve holds my feet to the fire and helps me grow into unchartered territory and sends me home with homework and things to practice.
He asks me to text him after I’ve completed something that in the past, I’ve struggled with. “Are you doing your homework?!” he asks me.
See, I’m the stubborn type. If you think I’m just working out like a maniac, meditating and doing everything I Should do. You are wrong. Sometimes I’m on the short bus and need a fair amount of nudging.
What I’ve been doing is saying yes, following through and doing the things I only ever wish I’d follow through on for myself. Especially on subjects that have held me back. Together, we are going after them with vigor! Steve has a way with me. I Like the way he encourages me. It’s not with a judgmental stern attitude but one that is firm but loving. And the homework he sets up for me is attainable.
Sometimes little steps get the biggest results
It’s about the marathon, not the sprint
Small course corrections can make the biggest difference and by not setting myself up for failure, it’s been a great way to build self esteem and a deeper trust in myself. Step by step, day by day i’m doing things that lay a foundation in the areas that have been problematic in the past.
You can do this, too.
What a difference a promise can make. When we promise and make a commitment to others, we do it for ourselves. The simple act of stating that we WILL do something can cause us to actually do something. Aligning ourselves with our integrity and truth and having our fellow friends hold us to it. We don’t want to let them down, so we don’t let ourselves down.
I know it’s not an easy thing for any of us to really stick with our promises, especially when life gets in the way. That delicious piece of cake at the birthday party, work got busy and you had no where to get clean food, you want to go to the gym but your tired – you’ll go tomorrow. Life is always happening. There is never a “good” time to start sticking with the things you want to do for your life. The only time is NOW. It’s what we’ve got.
Actions follow intentions
What are YOURS?
Personal responsibility and taking care of ourselves is paramount. We can have others teach and guide us, but at the end of the day it’s YOU following through for you. No one can do it for us! The more we eat in alignment with our metabolic type from good clean sources, exercise and listen to our body, take time in nature to restore and pay conscious attention to our thoughts – the more energy we have for all the FUN stuff we want to do. Pretty exciting right!
Surround yourself with like-minded people who are going to hold YOU to the fire and help you to go the extra mile when you are tired, support you when your mind and negative thinking are trying to get the best of you.
Here’s your homework
— Make a list! Who are the top three people whom you can set intentions and make them a promise and they will lovingly hold you to it.
— Make a list! What are the top three things you want to accomplish with your fitness and health in 2017 and you are really ready to put the juice behind those three things (notice I said three, not ten)?!
Imagine yourself one week, one month, one year into BEING this person who follows through!
How good does that feel?! DAMN GOOD!
How does it feel to follow through with the promises that at one time you let mow over you and NOW you are really doing them. Step by step we rebuild integrity with ourselves as our accountability partners keep us on the path to being the best we can be. The most alive and authentic versions of ourselves.
Be THAT person.
It takes a village! I encourage you to make a list of your top three fitness and wellness intentions / goals and your three support people. Call them now and get your goals out of your head and breathe life into them by sharing them with your support people or support communities.
Here at Ascend our 30 day Fitness and Nutrition Challenge is meant to do just that!
From: Monique @ amibitionskitchen.com
Makes 6 servings, about 1 1/2 cups each.
- 2 teaspoons olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 1 medium red bell pepper, chopped
- 1 pound extra lean ground turkey or chicken (99%)
- 4 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon salt, plus more to taste
- 1 (28-ounce) can diced tomatoes
- 1 1/4 cups chicken broth
- 2 (15 oz) cans dark red kidney beans, rinsed and drained
- 1 (15 oz) can sweet corn, rinsed and drained
- For topping: cheese, avocado, tortilla chips, cilantro, sour cream
- Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently.
- Add in ground turkey and break up the meat; cooking until no longer pink.
- Add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
- Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together.
- Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
notes: To make this recipe in the slow cooker: Reduce the chicken broth to 1/2 cup and brown the turkey and onions before adding to the slow cooker.
For original recipe, go to: http://www.ambitiouskitchen.com/2015/11/seriously-the-best-healthy-turkey-chili/
Recipe type: Snack
- 2 cups water
- 1 tablespoon ground turmeric
- ¼ cup + 1 tablespoon honey
- 2 tablespoons lemon juice
- 1 tablespoon finely grated ginger
- 4 tablespoons unflavored gelatin powder
- Add water to a small pot and bring to a boil. Remove from heat and stir in turmeric, honey, lemon juice, and ginger. Mix well.
- Sprinkle gelatin powder over the liquid and whisk vigorously for about 1 minute, or until gelatin is completely dissolved.
- Pour into an 8-by-8 baking dish or candy molds. Make sure the mixture has cooled completely (for several hours or overnight) before cutting into squares or removing from the molds.
- Store in an airtight container. Will keep up to 7 days in the refrigerator.
Substitute any of your favorite vegetables into this dish.
- Pinch of saffron (about 20 threads)
- 2 teaspoons Ras El Hanout
- 1 ¼ teaspoons fine-grain sea salt
- ¼ cup | 2 oz | coconut oil
- 3 cloves garlic, sliced paper-thin
- 1 pound | kabocha squash, sliced ¾ inch (skin is edible)
- 3 medium leeks, trimmed, washed, and sliced
- 3 cups vegetable stock
- 4 spring onions, or 8 green onions, trimmed and halved
- 4 oz yellow wax beans or green beans, ends trimmed
- ⅔ cup fresh green or dried/cooked chickpeas
- Toasted sesame seeds, lemon wedges, fresh basil, and a delicious oil, to serve
- Grind the saffron, ras el hanout, and salt together in a mortar and pestle until powder is fine.
- In an 11-inch tagine or large casserole over medium heat, melt the clarified butter and add the garlic, squash, and leeks. Stir to coat, cook until the leeks soften, then sprinkle with the saffron spice salt.
- Arrange everything in a shallow, even layer and add enough water to barely cover most of the squash. Arrange the spring onions in a cluster; bring everything to a simmer, dial back the heat, cover, and cook until the squash is tender, 20 to 25 minutes.
- About 10 minutes before the squash is finished cooking, nest the beans and chickpeas in the tagine.
- To serve top with a squeeze of lemon, a drizzle of oil, sesame seeds and fresh basil.
A critical step toward better health is getting to know where and who your food comes from. Eating whole fresh food from a sustainable organic source will give you the energy needed to create change in your life. Healthy soil creates healthy plants, healthy plants feed and create healthy animals, healthy happy animals feed and create healthy, happy, human beings.
Do your best to seek out small local farmers and talk to them about their farming practices. If you do not have access to local sustainable sources look for the freshest organic sources you can find. The term “organic” has been bought and paid for; it no longer guarantees a pure, healthy source for food. Large scale agriculture can now produce food to be sold as organic.
These farms are using organic pesticides and fertilizer which is a better choice than conventional but you will still be ingesting a large number of chemicals and the food will not be as vital because of the dead soil. Nature loves diversity! Seek out farmers that use a polyculture system (meaning more than one crop); farmers that rotate their crops, compost and rotational graze for meat production are raising soil that is full of health, which produces healthier plants and animals. The vitamin, mineral and enzyme content are higher in truly organic or biodynamic food and these substances each play extremely important roles in creating a healthy body.
Prepare food for increased or maintained nutrition, and easier digestion. Healthy cooking is a science within itself, we recommend taking a few cooking classes on how to cook, prepare, and organize healthy food for yourself and your family. Much of the nutritional work that is published advocates higher carbohydrate consumption than WE (unless your metabolic type is carbohydrate or higher carbohydrate mixed).
It’s important to note that not all calories are created equal. Healthy fat from pasture-raised animals functions much differently in the body. All mammals store excess toxins in their fat. When you eat conventional animals and their fat you are getting a significant dose of toxins that you will not receive with a pasture raised animal. Every meal should consist of high quality fat, carbohydrate, and protein in the right proportions for your dynamic metabolic type.
Your health is only as good as your digestive system. If your digestive system is sub-optimal you will not utilize and convert all this good food into a new healthy body. Healing your gut takes time and patience. Being mindful of slowing your eating down (trying to chew each bite 50x), not watching the news or stressful media while eating, avoiding foods that you are intolerant or allergic to, and whenever possible start your meals with raw or fermented foods.
Eating every 3-4 hours gives your digestive system a much needed rest between meals. If you wait longer than this to eat, your body will move into a sympathetic state, meaning it will store fat and bring sugar levels up by breaking down lean mass. Mild hunger is a sign that you are creating an opportunity to use your own body fat as energy but drowsiness is a sign that have moved into a sympathetic state. After each meal you should feel a normal state of well being, good mental focus, no cravings, optimal response to exercise, and clarity of thought.
Raw or Slow Cooking
When preparing food to eat we encourage raw or slow cooking. The real nutrition within animal products such as fat-soluble vitamins, enzymes and omega 3 fatty acids can all be denatured with higher temperatures; 80 degrees is usually best for slow cooking. Invest in a ceramic crock pot, put food in the oven before you leave to work and let your food cook for the day, when you return home you will have a healthy meal waiting for you. If you cannot slow cook your food daily, it is fine to use a lower temperature to cook your foods when you return home, just remember slower is better. A very easy way to always have nutritious food available is to cook a large dinner and use the leftovers for the next day’s breakfast and lunch.
Raw food, especially raw animal products have been given a bad reputation and rightly so when you study the poor farming methods utilized by most farmers. Poor farming methods leave the finished animal product in a sub healthy state, which is more prone to unhealthy spoilage.
Some food will not release nutrition or block the absorption of nutrition if not prepared correctly such as nuts, seeds, grains, cruciferous vegetables. Having these foods raw can play havoc on your digestive system.
We recommend the following for quality cookware — ceramic, ceramic coated iron, or titanium:
- Le Creuset
- Salad Master
A full-spectrum nutritional cookbook with a startling message: animal fats and cholesterol are vital factors in the human diet, necessary for reproduction and normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels. Includes information on how to prepare grains, health benefits of bone broths and enzyme-rich lacto-fermented foods.
Raw and Fermented Foods
The focus on raw or slow cooked eggs, meat, fat, dairy, lacto-fermented foods is very important to the health of your body and your digestive system. These foods will have a higher enzyme content, which will increase the absorption rate of amino acids, fatty acids, minerals, and vitamins. In our experience most clients walk through our doors with a digestive system that is not fully functional because of processed foods, stress, and improperly prepared foods.
Taking your time to eat raw and fermented foods as well as bone broths will help heal your gut, and help create a higher level of health and wellness within. If you find yourself short on time to create dishes like these a fantastic food co-op that prepares many great healing dishes is Three Stone Hearth.
A great way to optimize Vitamin D levels is through safe, smart and limited sunscreen-free exposure to the sun.
Here is a general rule: Older people need more sun exposure than younger people, larger people more than smaller people, northern people more than southern people, dark skinned more than light skinned, winter people more than summer people and sun phobics more than sun worshippers.
Get 15-30 minutes of unprotected sun exposure 2-4 times per week. After that, use sunscreen. Once the sunscreen is on, you cannot manufacture Vitamin D. Always avoid sunburn.
The synthesis of Vitamin D comes from the fatty acid secretions in the skin. Avoid washing the skin with soap for up to 48hrs after getting sun, as this will wash away the vitamin D before it enters the circulation.
The richest nutritional source of Vitamin D can be found in fermented Cod Liver Oil. We recommend Green Pasture because of the high source quality and minimal processing of their products.
WE Cleanse Seasonally
You will generally reach your set point level of body fat just by living our principals. Once this becomes your lifestyle, if you are not happy with your body fat or you want to gain muscle we can make intelligent choices on how to reach these goals. Slow consistent loss of body fat is important because you will need to detoxify the stored toxicity in your fat as you burn through the stored energy. This is why we advise a seasonal cleanse for the last two weeks of every season. This cleanse will help your detoxification systems to run optimally for the next phase of your training.
WE cleanse follows the principals above, removing the following:
- All grains, seeds, legumes (nuts are okay, except peanuts)
- Caffeinated beverages
- Alcohol and drugs
- All root vegetables except carrot and ginger
- All fruits except berries, green apples, grapefruit, lemon, lime, avocado, and tomato
In addition to the above we recommend consulting with Kanako Kobayashi Nutrition Consultant who can suggest specific supplemental protocols for detoxification and overall health. Contact Kanako by clicking here.
The Best Foods
Here is a list of foods that we promote and their optimal preparation.
- Pastured beef: raw – cured in Lemon Juice; slow-cooked 80 degrees for at least four hours; seared in white hot stainless or cast iron pan 1min max (inside bloody)
- Pastured lamb: slow cooked 80 degrees for at least four hours; seared in white hot stainless or cast iron pan for a maximum of one minute (inside bloody)
- Pastured pork and chicken: Slow cooked 90 degrees for at least four hours
- Sustainable seafood: raw – cured in lemon juice; slow cooked 80 degrees at least four hours; seared in white hot stainless pan inside raw
- Dairy: raw; cultured
- Salad greens and fresh herbs: raw
- Carrots and beets: raw
- Green apples, berries, grapefruit, avocado, lemons and limes: raw
- Zucchini, pumpkin, spinach, sweet potatoes: slow cooked less than 100 degrees; lightly steamed or sautéed in high quality fat (coconut oil, butter, ghee)
- Cruciferous vegetable family: slow cooked less than 100 degrees; lightly steamed or sautéed in high quality fat (coconut oil, butter, ghee)
- Nuts, seeds, legumes and grains: soaked, sprouted, fermented