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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

Mind Over Matter

Mind Over Matter

By | Articles, Food & Recipes, Fruits and Vegetables | No Comments

One of the most challenging parts of any program is the mental attachment to food and the process your brain goes through when detaching and emotionally “detoxing” from these foods.

Do you notice you crave something at a particular time of day? Do you notice that in cold weather you always want a hot chocolate? Or when you go to a pub you always want to order a soda? Do your body and mind feel like it NEEDS something sweet? Or is it merely a habit? How do you figure these differences out?

Well, read on!

“The quality of your life will be determined by the quality of questions you ask on a daily basis”

Therefore, it is crucial to be able to answer the following one with honesty and accuracy in order to reach your goals

Is it a CRAVING or is it a FOOD ASSOCIATION?

A craving is almost a physiological need to eat a particular food and is usually because your body needs more of a particular nutrient.
For example, you’ve had a stressful month, you’re pushing hard in your workouts and feeling fatigued all the time, and you start craving chocolate. This craving could be a sign that your body needs more magnesium.

A food association is when you associate a particular food with an event or place.
For example, when it’s cold and raining you really want a hot chocolate, or when you go to your grandmas you always want her amazing shortbread! Here, your body isn’t signaling to you that it needs a specific nutrient, it has simply learned to associate particular places with certain food rituals.

So what steps can we take next to drop the cravings and associations that are inhibiting you from better achieving your goals?

Step 1. Get curious and ask better questions!

When something crops up for you, ask the question: Is this a craving or a food association?
The more you ask this question, the better you will understand yourself and your habits, and can move forward from here.

Step 2. Make a Game plan!

Once you’ve figured out the craving/ food association here’s what you can do:
If it’s a craving, seek a consult with a practitioner to help you work on tweaking your diet and potentially supplementing for any deficiencies that may be present.

If it’s a food association, acknowledge it and make a healthy swap. Always have fries with that? Try making your own sweet potato and parsnip chips

If it’s more on the emotional side of things, ask yourself what you are in need of emotionally? Craving sugar? Are you in need of some sweetness in your life?

Make emotionally healthy swaps. If it’s warmth you’re after, try having a hot soak in the bath with some essential oils, or cooking a big hearty stew. If it’s something sweet, book in a date with a friend and have a really good belly laugh session! The aim of the game here is to feed your emotions with nourishing experiences as opposed to food that will not serve your goals (or waistline).

At the end of the day, you are learning to rewire your habits and read what is really going on in your body. Tune in, get curious about your body and its needs and you may just learn a thing or two!

Happy Day!

Jenna Poole,
Nutritionist

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. Fo