Eat the world

Living the IF life brings into sharp focus just how much the majority of us over eat on a routine basis.  I've calculated that I'm now consuming around half the calories that I was eating before I started on this journey.  And I'm fine, still alive and kicking, not suffering from a lack of energy or increased tiredness.

We have, particularly in the west, become accustomed to being able to eat whatever we want whenever we want without restraint.  This access to an abundance of cheap, high calorie, high fat food has been increasing over the years, particularly since the 1950s and is leading ever more people into a life of obesity, heart disease and diabetes.  44% of British men are now overweight and a further 22% are obese!!

It's a simple equation between calories consumed and calories expended and with many of us leading increasingly sedentary lives, the balance is shifting more and more towards over consumption.  I've spent the majority of my life trying to get the balance right and only now, on the IF diet, do I finally feel I'm getting on top of it.

Of course, eating is just one manifestation of over consumption and with the recent launch of yet another iPhone, we witness the sad spectacle of the global community trapped in a never ending cycle of Stripping the planet's resources in the so called name of progress.

The problem is, the planet can't sustain this pace of development.   We currently use the equivalent of 1.5 planets to provide us with the resources we require to sustain us at these levels.  This means it takes the planet 1.5 years to regenerate the resources used by us in 1 year.

Current UN scenarios estimate that by 2050, if population growth and consumption trends don't change, we will need 3 planets to support us...... Clearly unsustainable.  You can read further about the projections and what we can all do to reverse this trend, on the Global Footprint Network website....   Global Footprint Network



Nutrition tip of the day

Cocoa is not just a comforting bed time beverage but has great health benefits too.  Now before I get into that, I want to stress that I'm talking about pure cocoa powder here and NOT hot chocolate which has added sugar...... And especially not the sort of hot chocolate you get in Starbucks with squirty cream and chocolate flakes on top!!!!

Ok, so we are talking 100% cocoa.  Always look for a fair trade supplier such as Cadbury.  Cocoa is an excellent natural source of  powerful antioxidants, containing more in one cup than tea or red wine.  Drinking cocoa can help fight heart disease and cancer and can also help fight the effects of ageing.


Cocoa is a good source of fibre, iron and magnesium but only contains 25 calories in a serving (you would need to add in the calories of the milk used)

Cocoa also has antidepressant properties - containing phenethylamine, a neurotransmitter which lifts the mood.  It also boosts endorphins and seratonin levels which are responsible for feelings of happiness.

As if that wasn't enough, cocoa also reduces cholesterol, lowers blood pressure, reduces the risk of blood clots, boosts cognitive function and contains calcium and potassium.

Not so sweet

Popping in to a coffee shop for the first time in a number of weeks, I realised something had changed..... no my local Costa hadn't had a re-dec..... it was me!  I lined up to buy a cup of English Breakfast and found myself looking at the cake counter.... all my previous favourites were there.... cheesecake, chocolate brownies, pastries..... I could list them all, but Ill leave it to your imagination!!  In the past, I would have found them hard to resist and on some occasions, not resisted and given in to temptation....... this time, I wasn't even tempted.  In fact, I couldn't even imagine eating any of them.  It was as if my brain chemistry has changed to see deserts as undesirable.......unbelievable but true!! 

There is some truth in the fact that the more sugar we eat, the more we crave it.  It works like this......

Sugar is released very quickly into the bloodstream - which is why it works as a quick fix when you're hungry, feeling tired, or need a boost.  The body responds to this by releasing insulin.  However, sugar is a fast burner so is gone in a flash, leaving spare insulin floating around - causing tiredness, a lack of concentration etc - the crash which is often experienced after a sugar high.  This, of course, then encourages people to reach for another quick fix - the biscuit barrel, or an afternoon cake..... and the cycle continues.

The other longer term effect on the body is that the pancreas, which produces the insulin, notices that there seems to be spare insulin left over and starts to reduce the amount of insulin it produces to compensate...... eventually stopping altogether, causing......diabetes.

So by not having those sugar highs - I'm increasing my insulin sensitivity and making my pancreas work more efficiently.  By not having the lows, Ive also stopped craving anything sweet..... which is why the intermittent fasting gets easier, as you enable your organs to start functioning as they should, rather than overburdening them with refined and processed food, which our bodies are not designed to cope with.


Nutrition tip of the day

After reading the above, you could be forgiven for thinking that it's all pretty grim and boring with no deserts or treats.   However, there are some foods which are delicious, sweet and super healthy too!!

Berries are a fantastic little treat which can satisfy a desire for something sweet while offering a heap of health benefits......

Blackberries - packed with antioxidants and cancer fighting vitamins (C and E), also contains pectin which lowers cholesterol. They are a good source of vitamin K,  used by the body for the clotting of blood and to aid the absorption of calcium.  1 cup of blackberries = 62 calories
Blueberries - High in fibre, which lowers cholesterol and low in calories, blueberries are already a well known superfood, with excellent antioxidant properties, a good source of vitamin E, manganese and riboflavin,  and a very good source of vitamin C.  Regular consumption of blueberries has been shown to protect the brain from oxidative stress, reduce the effects of Alzheimer’s disease and protect against the development of cataracts and glaucoma. 1 cup of blueberries = 60 calories
Cranberries - Rich in phytochemicals which act as antioxidants and support the immune system by helping prevent disorders such as urinary tract infections.  Also rich in Vitamin B & C, assisting in cell recovery and minerals such as iron, zinc and manganese.  A good source of fibre, which aids the digestive system.  1 cup of cranberries = 46 calories.

Gooseberries - A great source of vitamin C - which helps with the absorption of iron into the blood and encourages production of collagen.  Also high in potassium which promotes normal function of nerve cells, muscles and heart.  Like other berries, they are an excellent source of fibre and also vitamin A which is good for eye health.  1 cup of gooseberries = 66 calories.
Raspberries - A good source of potassium which helps to reduce blood pressure, calcium which is good for bone health and folate which is beneficial to foetal development.  They also contain lutein and zeaxanthin, plant pigments which help prevent the eye disease, macular degeneration. They help to fight inflammatory conditions -- such as arthritis and gout, and are extremely high in antioxidants which help prevent cancer. 1 cup of raspberries = 64 calories.
Strawberries - As with the other berries, they are packed with antioxidants, good for both heart health and cancer prevention.  They help to lower bad (LDL) cholesterol.  High in fibre, high in vitamin C and low in fat, they are filling but low in calories with only 49 calories for a cup full.

Breaking my fast

.... No I haven't given up on the IF diet, I'm referring to the first meal of the day for the majority of  us..... Breakfast.   Breakfast literally means 'breaking the fast' and it is something I have never skipped and always looked forward to.  I love my porridge or muesli and couldn't imagine starting the day without it....... Until now.!!!

I've read a number of blogs and articles which challenge my long held belief that eating breakfast is essential to the start of my day, particularly as I cycle to work.  I've also believed the view that eating breakfast helps to maintain a steady metabolism and assists in efforts to lose weight.   The old maxims of "Breakfast like a king...." and "Breakfast is the most important meal of the day" all help to entrench this view.

However, the more I look into it, the more fascinated I am to try going without my beloved porridge just to give it a whirl and see if there is any truth in what some folks are saying......,

The body spends the night and early morning detoxifying from the excesses of the day before.... In particular the evening meal.  The body is at its most energy efficient once the digestive process has taken place and the stomach is empty, and it then turns to burning fat.  It takes energy for the body to process and digest food so if you go to the gym or cycle or do any form of exercise in the morning, you are better off waiting until after your workout before eating anything.   All of your energy will then be spent on your workout rather than sharing it with the digestive process.

As hunter gatherers we would not have eaten breakfast but would have gone out to hunt on an empty stomach, using all our energy in the pursuit of prey rather than digesting rice krispies!!

Eating breakfast triggers a response which causes sleepiness, lack of concentration, fat storage and lowers resilience to stress.  This is why people often suffer crashes through the day and difficulty concentrating in meetings etc.

Also, 20 - 30 minutes after waking is the time at which the body's cortisol levels are at their peak.... Just around breakfast time.   Cortisol (the stress hormone) increases the level of insulin released by the pancreas.  When we eat breakfast, further insulin is released to balance the glucose intake.  This insulin spike leads to feelings of hunger within a short period following breakfast.  Often people then compensate for that with a mid morning snack.....for me that was usually a banana (an additional 100 calories)
So, the upshot is, I'm going to try going without breakfast this week to see whether my energy levels improve during the day.   I've never done it before and can honestly say I'm not looking forward to it at all but am always willing to give things a try.  The proof is in the pudding.... Pardon the pun!!

This is a voyage into the unknown....Wish me luck!!

Nutrition tip of the day

Edamame (soya beans) are a truly wonderful and delicious vegetable which can be eaten as part of a meal.... Boiled, steamed, stir fried or eaten cold in salad or just as a healthy snack.  Packed with nutritional value, they are a good source of antioxidants, strengthening the immune system and reducing cancer risk.  They also contain isoflavones, which help to ward off prostate and breast cancer and reduce blood pressure.   They are good source of protein, so popular with vegetarians too,  but very low in fat and contain no cholesterol.
They are a good source of vitamin B and C and one of the few natural sources of vitamin E.  They also contain vitamin K (good for heart health) and folic acid, essential to healthy foetal development.
They're a great source of fibre and have anti-inflammatory properties which can help with arthritis, asthma and eczema.

So basically, they're a top super food!!!

A change for life

Now that I've been on the IF diet for almost a month, I'm really getting used to it.  So much, in fact, that I'm not really thinking about it alot.  One effect is that I don't have the capacity to eat as much as I did before starting this.  You would think that on the unlimited calories days, there would be a temptation to eat more and to have treats which you can't have on the fasting days.  I haven't experienced that at all and actually did two fasting days in a row over the last couple of days without realising, simply because I didn't want to eat any more.

Research suggests that eating more, and certainly eating high fat, high sugar foods, switches off the signals which tell the brain you are full. Read more about it here.....  Eat to live or live to eat?

Eating large meals also stresses the organs, particularly the pancreas, heart and liver, which have to work much harder in digesting it all. Constantly eating large quantities of food doesn't allow the body the break it needs to repair damaged cells or eliminate toxins.  My digestive system does feel much calmer since my level of food intake has dropped and my sugar levels aren't seeing any dramatic rises or falls.

Essentially, our physiology remains as it did when we lived in caves and hunted for our survival.  We would eat only when we had a successful kill.   There were often days when we would go without food, particularly meat and live simply on plants, berries etc and very meagre portions, until the next kill.   Our systems were developed over thousands of years to cope with this pattern rather than the world of instant gratification and over indulgence we live with today.  This is also the reason why it is suggested that our brains benefit from fasting.  When we were hunter-gatherers, a lack of food would sharpen our brains in order to increase the likelihood of a successful hunt.




Nutrition tip of the day

I'm eating a lot more fish, particularly the oily kind... Mackerel, sardines, and sild plus salmon which I love.  I've always enjoyed it but have found it particularly good on this diet because it's lovely and light and incredibly good for you.  Rich in Omega-3 fatty acids, it is great for good cardiovascular health, reducing the pain of arthritis and warding off cancer.  It is one of the very few sources of so called 'long chain' omega-3  which are found to be most beneficial. 
 Benefits of oily fish