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Intermittent Fasting

Intermittent Fasting

By | Articles, Fruits and Vegetables, HEALTH & NUTRITION, Healthy Living, Weight Loss | No Comments

Do you want to unleash your fat burning potential? To uplevel your brain, protect your heart and live epically?
Intermittent fasting (IF) is a tool you can use in your weekly routine to attain these benefits.

So what is it? Essentially, intermittent fasting is a way of eating that utilizes a fasting window (where you don’t consume any food) and an eating window (the time frame where you eat your normal daily intake).

Benefits of IF include:
• Regenerating cells
• Detoxifying cells
• Has shown to be protective against Alzheimer’s and dementia
• Reduce inflammation
• Burn Fat
• Boost cognitive function

For a moment I want to take you back to primal days. Imagine you’re ravenous and there’s no food in sight, you’ll have to go hunting for it. In order to do this, you need to have lots of energy, clarity, and focus in order to run and strategize the hunt.

Now back to the current day, I want you to take a moment to check in with how you currently feel when you’re hungry or low on fuel. Do you get irritable? Cranky or moody? Do you feel lethargic and unmotivated?

Would it make sense to feel this way when the only way to survive was to move, strategies and be able to walk or run for hours in order to find food? No, no it wouldn’t.

Your body is physiologically designed to thrive when fasting. Boosting cognitive function allows you to strategize your hunt and think clearly when gathering food.
Boosting physical performance, means you have the energy and the power in your movements to run, jump, and climb in order to hunt down the beast.

Your body is built for this and designed to go stretches without food.

Yes, we live in a modern world, but we also live in a primal body. Let’s respect that.

So how do you do it? Start with 2 days a week with the following fasting regime:
Fasting window (8pm to 12pm the following day)
Eating window (12pm to 8pm on the same day)

Consume your normal amount of foods within the eating window. And it is important you break your fast with a nourishing meal. This is not an excuse to eat crap. Again, respect your body.
When fasting you can have herbal tea, water, black tea, and coffee. Nothing with calories is allowed as this will take your body out of fasting mode.

If you enjoy fasting and are reaping the incredible benefits, you can increase it to 3-4 times a week.

At the end of the day, it’s all about figuring out what makes you thrive, and this is one way to get there!

Happy Day!
Jenna Poole, Nutritionist

Jenna is UY’s resident Nutritionist. She is a passionate health advocate and every bit food nerd! Jenna’s passion for food and nutrition started early on when she began to notice the effects it had on her energy levels, her mood and her skin’s health. Jenna truly believes that food has the ability to either feed disease or feed health, and it is her mission in this world to inspire and educate people to live each day a little healthier than the last.

Follow this link to learn more: www.ultimateyou.clickfunnels.com/nutritionmastery

Heal Your gut with these nutrition tips

Heal Your gut with these nutrition tips

By | Articles, Articles and Tips, Featured, HEALTH & NUTRITION, Tips | No Comments

Are you happy?
Is your gut happy?
How do you know if your gut is UNhappy?

Your gut and your brain are inextricably connected, and it is this connection that means the health of one will have a direct impact on the health of the other.

On a really cool side note, you have this hormone called Serotonin that plays are the huge role in helping you feel happy, and 95% of it is made it your gut!

Because of this incredible gut-brain connection, common symptoms of an unhappy gut may not always be that obvious. Below are a few symptoms to be aware of:

• Bloating
• Abdominal Pain
• Diarrhea and/ or constipation
• Joint pain
• Depression
• Anxiety
• Brain fog
• Lack of concentration

If you suspect you have gut issues here are 4 steps you can take to assisting it to heal:

1. Work out any food intolerances you have: Any food intolerances and allergies you may have will support inflammation in the gut, and prevent healing from occurring. Identifying these and then removing them from your diet is key to a happy healthy gut and brain!

2. Common intolerances are peanuts, eggs, dairy products including milk, yogurt and cheese, gluten and wheat products including bread, pasta, and some packaged goods.

3. Reduce stress: when you become stressed, your body releases a hormone called cortisol. Cortisol has a negative impact of the flora in your gut and studies have shown this can activate an immune and inflammatory response, which inhibits your body from healing. To reduce stress try meditation, walking or a sweat session on the green.
Introduce gut healing foods. Some foods have the ability to help reduce inflammation in your gut and help it heal. Foods to include in your diet are aloe vera juice, chia seeds, turmeric and chia seeds.

4. Contact a trusted practitioner to help you figure it all out. When we are experiencing symptoms like the above, it can be so confusing and we often need a trained eye to assist us back to health. Approaching a nutritionist can help you identify where your diet isn’t serving you, and they will be able to make suggestions as to how you can heal your gut and improve your overall health, so you can maximize that 95% of serotonin production and feel oh so happy!

Happy Day!

Jenna Poole
UY Nutritionist

Jenna is UY’s resident Nutritionist. She is a passionate health advocate and every bit food nerd! Jenna’s passion for food and nutrition started early on when she began to notice the effects it had on her energy levels, her mood and her skin’s health. Jenna truly believes that food has the ability to either feed disease or feed health, and it is her mission in this world to inspire and educate people to live each day a little healthier than the last.

Follow this link to learn more: www.ultimateyou.clickfunnels.com/nutritionmastery

Andy Shares The Recipe For The Paleo Burger Stack For All You Burger Lovers Out There!

By | HEALTH & NUTRITION, Healthy Living, Weight Loss | No Comments

 

 

Burger Lovers, learn how to make this super delicious burger that won’t have you worrying about any carbs.

Follow this link to learn more: https://ultimateyou.clickfunnels.com/nutrition

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

Starting With the Right Dietary Foods For Building Muscle Isn’t Hard To Handle

By | HEALTH & NUTRITION, Healthy Living | No Comments

It’s clear that you will have to eat if you’re going to gain muscle mass. After all, you need to convert all those calories into energy that may be used to produce the amino acids and proteins needed to help you get the muscles that you want. But what are you going to do with regards to getting the dietary plans that you need to utilize up and running?

The fact is that it is not all that hard for you to know how to get the right foods in your diet if you want to get muscle mass. Here are a few of the best things that you can do with regards to eating right so you can build more muscles as effectively and carefully as possible.

Look For Animal Proteins

Animal proteins tend to be among the best options that you can use for your dietary needs. These proteins are very effective in that they will not force your digestive system into having far too much pressure. In particular, your digestive system will work with more protein if you use it from sources with fewer fats or ground bone materials. Try and stick with about 40 to 50 grams of protein in each meal and look for as many lean proteins as possible.

Eggs Are Helpful

Eggs work for bodybuilding needs in that the cholesterol in the egg yolk will work as a means of promoting the development and utilization of the natural steroid hormones that your body will produce. A typical egg yolk will provide you with enough cholesterol for the process without forcing you into using more of this component than necessary.

Nuts Provide Calories and Fiber

The calories that you can get from various nuts can help you out with getting more energy for muscles. They will also give you more fiber that you can use when you are trying to build muscle mass. This in turn will provide you with a little extra help with giving your body the best possible effects that you could experience as you are trying to build muscles.

Watch For the Right Cottage Cheese

Cottage cheese is known to provide your body with casein to allow for proteins to develop in your body while keeping them from digesting too quickly. However, you need to make sure you look for cottage cheese that contains live cultures. These good forms of bacteria will break down and take in all the nutrients that your body needs when you are trying to gain more muscle mass.

 

thumbnail image credit: testosteronebooster.co.uk

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

What’s Stopping You?

By | Articles, HEALTH & NUTRITION, Mindset | No Comments

Just Get Up and Go

You know you need to do something about getting fitter.  You have that very important event where you want to look your best and of course, fitting into that gorgeous outfit you have been eyeing at your favorite dress shop. You are willing yourself to get up and start flexing those muscles but you feel like your get up and go has got up and gone already.

But what if it’s not just your ability to get up and go that is the problem? What if there are some little details that you are not aware of that is making your body difficult to leave the comforts of your bed? The spirit is willing but the flesh is weak. Did you know it is not always just lack of will power? Here are a few of the things we do almost subconsciously but don’t realize they make us leaden in the mornings.

No midnight munchies. Eating heavy meals late at night will zap your morning energy almost there and then. Your body will still be dealing with carbs, calories and salt like a food hangover, so if you must snack late, stick to fruit or healthy stuff washed down with juice.

Eat a healthy breakfast. Considering you have managed the first recommendation, you should be ready not to scrimp on a healthy breakfast. Fruits and cereals are fine, but just make sure that you intake protein and avoid heavy carbs like doughnuts. Protein will get to work with your other systems and help keep you alert in the morning. Natural yoghurts, cottage cheese and turkey bacon are all recommended.

Reprogram your Java. They don’t call them coffee mornings and afternoon teas for nothing. Caffeine boosting fresh coffees is okay in moderation with your body type, but reduce your intake by the afternoon. Tea carries less than half the caffeine and you will want to be caffeine free by the evening to make sure you have enough quality sleep time.

Don’t be so dry. Our bodies are mostly water so any less than having enough will zap your energy for sure. Difficulty in getting up in the mornings will certainly have a degree of dehydration involved, so get well and truly saturated during the day. This gives you a chance to stay restroom free all night by not leaving big glasses of water till nighttime. And you can never drink too much as excess will give you an overnight detox.

Become less refined. Avoid refined sugars and starchy carbs as they add fat and play havoc with your blood sugar levels during the day. Soda and sweetened drinks will create radical energy spikes and white bread, bagels and crackers metabolize into sugar very quickly. Stick to high quality natural carbs found in beans, peas, whole grains and fruit and veg.

Incorporate solutions. Soluble fiber and protein is highly recommended for a more energetic diet. Foods rich in soluble fibers can slow down your blood’s absorption of sugar which should straighten out the daily blood sugar energy rollercoaster. Luckily there are many high quality carbohydrates that are full of soluble fiber. Your diet should contain plenty of these; barley, oats, apples, brown rice, sweet potatoes, peas, carrots, beans, pears, oranges and strawberries are all ideal.

Pros without the cons. Proteins such as turkey, lean chicken, fish, eggs, low-fat dairy, beans, nuts and whole soy are great for snacking. These all act to slow down a blood sugar rise from carbohydrates meaning you will feel more energized and productive for up to five hours after snacking. Eating a light snack every five hours, or less if you have blood sugar issues, is much better for your overall system than large heavy meals two or three times a day.

 

thumbnail image credit: boldsky.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au