How SAD is the Standard American Diet?

America is in a troubled place right now.

Leaving aside the recent chaos that began in Minneapolis, and the leadership crisis they have in the White house, its 328 million people are under siege from their own food choices. While the temporary nature of the rioting will pass when the media eventually gets bored of covering it or it no longer stimulates clicks, likes, posts and reactions across the fickle social media world, the deep systemic problems arising from the food culture in America will be its ultimate demise in my opinion.

I once heard the fantastic Dr. Zach Bush tell Rich Roll on his podcast, that the Russians now believe that the biggest threat to US national security is its healthcare system as over time, as the health of America declines rapidly due to its toxic and disease promoting food culture, the healthcare system will suck every available dollar up from government department budgets, leaving national security underfunded and vulnerable. If that scenario does indeed come to pass, the dark days of today will seem like shining lights of the past.

So what is the SAD anyway?

Continue reading “How SAD is the Standard American Diet?”

Is Turmeric Good For You?

Following on from Is Resveratrol Worth The Hype? comes the mighty Turmeric. Turmeric is a plant from the same family as ginger and grows natively in the India and Southeast Asia region. It looks very similar to the ginger root, with the bright orange colour of turmeric being the main physical difference.

It comes in many forms now – ground up spices, capsules to pop just like pills, shot drinks and many other forms.

So what is it about this strange little orange spice that seems to benefit us humans?

Continue reading “Is Turmeric Good For You?”

Is Resveratrol Worth The Hype?

Much has been touted about the benefits of this little plant compound over the years with lots of claims about its protective influence against cancers, cardiovascular disease and other chronic conditions. The headlines seem to always revolve around drinking wine, unsurprisingly – it’s almost as if we just want to be told to drink more wine, it’s good for you!

It reminds me of the ballsy ad campaigns from Guinness back in the day claiming all sorts of crazy benefits. It was an advertiser’s dream to work for Guinness back in the old days, not so much anymore with all the advertising regulations.

You could claim anything for your product back in the old days…
Continue reading “Is Resveratrol Worth The Hype?”

The Mediterranean Diet: It’s Not Just the Food

While the exact mechanisms by which the components of this diet may improve cardiovascular health does require further research, the cumulative effects of higher fibre intake, antioxidants, healthy fats including the essential fatty acids, vitamins, minerals, phytonutrients, protein and complex carbohydrates all appear to contribute to an overall reduction in inflammatory markers (hs-CRP, IL-6,7,18), oxidative stress, endothelial dysfunction, blood pressure, insulin resistance, blood glucose dysregulation, LDL, HDL, total cholesterol levels and body weight (3, 4, 6, 7).

Legumes, specifically beans are good sources of potassium and magnesium, which may help reduce BP (21, 22) and due to their low glycaemic load, they are likely to result in lower postprandial insulin levels, associated with lower salt retention and lower BP (23, 24).

So what’s different about the MD?

Continue reading “The Mediterranean Diet: It’s Not Just the Food”

The Mediterranean Diet

Cardiovascular disease is a favourite topic of mine so when it comes to dietary interventions to prevent and reverse heart disease, the Mediterranean diet (MD) is right up there, alongside a whole-food plant based diet low in sugars as the best dietary choices available.

The MD has been extensively studied, going back as far as the 1990s with the Lyon Diet Heart Study. A PubMed search for the term “Mediterranean diet” yields over 5,000 results. When you include “cardiovascular disease”, the search returns over 1,600 results. There is a lot of information on this out there so it can be hard to distill the reliable, trustworthy sources from the rest of the noise in the world of nutritional science.

Here’s my take on this dietary approach.

Continue reading “The Mediterranean Diet”

Going Dairy Free

I’ve done a lot of self-experiments over the years – gluten free, vegetarian, pescatarian, vegan, paleo, 365 days alcohol free, standing vs seating desks, smartphone vs dumb phone, caffeine free, 30 day fitness challenges. I have learnt a lot from doing these trials and testing out what works or doesn’t work for me. A human guinea pig if you will. 

Continue reading “Going Dairy Free”

Why I Love Living Without Alcohol

I am writing this post as I return home from a week long work trip that I attended with about 120 other colleagues from all over the globe. I’ve been on these trips many times before; the formula is familiar. Long days in a fancy hotel, numerous workshops on different topics, breakout sessions, team building activities, dinners in posh restaurants and if you are lucky, maybe some free time somewhere in the packed agenda.

Don’t get me wrong, you can be spoilt on these trips, they are nearly always in great locations, nearly everything is paid for or can be expensed, you get to spend a lot of time with colleagues you may never have met face to face and some new ones also. They also help to broaden your network and product knowledge within companies. These are the upsides.

Continue reading “Why I Love Living Without Alcohol”

200 Days Alcohol Free

Tomorrow marks my 200th day since giving up the booze. 200 days. It is hard to believe, I can still remember 10 days and thinking that was amazing. Now 20x times later, here I am.

There is no doubt in my mind that the last 200 days investment in my health is paying off big time. I had 2 health checks this year, one in February and again at the start of December. I have moved the needle on some important biomarkers this year and giving up the booze has played a major role in this.

Continue reading “200 Days Alcohol Free”

160 Days Alcohol Free

It’s hard to believe it’s been this long since I had a sip of alcohol. 160 days, zero blips. I started this on June 4th 2019 by signing up to the OYNB 90 day alcohol free challenge. I enjoyed it so much that I am now going for the 365 challenge. A whole year with no beer, even now with 160 days under my belt, it still feels a bit surreal.

Why did I decide to give up alcohol? These are my why’s.

Continue reading “160 Days Alcohol Free”

Heart Healthy Nut Roast

This is my go to Christmas dinner these days instead of the traditional turkey and ham staple. Even back when I was eating meat morning, noon and night, I would still find this one very filling and wholesome.

I found this one in Gaz Oakleys Vegan 100 superb cook book. I have modified it slightly so it’s not 100% vegan as I have added eggs. I just found the eggs bind the mixture better so am using them instead. For vegan, just use flax eggs.

Here’s how you smash it together in no time at all.

Continue reading “Heart Healthy Nut Roast”

How Does Alcohol Impact Your Nutrition

Moderate alcohol consumption offers perceived benefits for our health in terms of stress management, relaxation and social enjoyment but the reality maybe quite the opposite. Additionally, the definition of “moderate” can vary wildly from one person to the next.

Excessive alcohol consumption and binge drinking negatively impacts our bodies in a multitude of ways.

Here is just a few of the main ones.

Continue reading “How Does Alcohol Impact Your Nutrition”

Powered by WordPress.com.

Up ↑