October, 2012


12
Oct 12

Metabolic Balance- a weight-loss solution?

Are you tired of going on a diet, losing a few pounds, finishing the diet, only to find the weight has piled back on in no time at all? A vicious cycle then moves on so you are feeling exhausted and also angry with yourself for breaking your diet until you start again but maybe with a different diet this time. We’ve all been there and even led us to carrying out bizarre actions against our nature such as inappropriately starred at someone eating a baguette so enviously wishing you could at least get near to smell it.

Well perhaps there is a solution but it seems that this solution actually allows you to have bread and even your favourite sweet treat whilst ensuring adequate nutrition. This is at the same time of feeling great and also having great skin and hair in as little as two weeks.

The solution?

Metabolic balance® is a nutritional programme for weight management and well-being. It has been developed by doctors and nutrition scientists. The plan is completely individual based on your personal blood test results to bring your metabolism into line with what it should be. To keep you motivated you are supported by a Nutritional Therapist that has undergone specialised training each step of the way.

Being my sceptical self (I’ve been scorned by too many diets in the past) and even though a trained Metabolic Balance coach, I decided to have a go at following the plan myself. So I received my individual plan based on my blood results and began

Phase 1: This was a gentle detox for two days to get my body prepped to begin the adjustment phase. This was probably the hardest as you don’t really eat much for the day and found my skin breaking out in spots, which is an obvious sign of my body detoxing.

Phase 2: This was the metabolism adjustment phase for 2 weeks. I’m not going to lie; it was very strict (the plan is German after all). The great thing was that I wasn’t feeling hungry and was allowed rye bread with each meal. This is the toughest phase but at the end I had never felt so healthy. My skin was glowing and felt refreshed after each sleep. This phase was 14 days so not really a whole lot of time in the long run.

 

Excuse the picture but at 14 days I had lost a total of 7.6kg and also 2.5 inches from my waist.

Feeling great about this, I now am moving onto the next phase.

Phase 3: In this phase I can have fish oils, coconut oil and also olive oil, have more foods included in the plan and best of all have a treat meal once a week with pudding, cake or chocolate if I so wish. This is the phase you stay on until you reach your goal weight. I don’t want to lose any more weight so I am going to adapt the plan to suit my needs.

Overall really happy with the plan and now it has given me the confidence to know how to fully support my clients through the stages of Metabolic Balance.

Daniel is a Nutritional Therapist and Metabolic Balance coach. For more information please visit http://www.thenakednutrtionist.co.uk/metabolic-balance .


1
Oct 12

Stoptober: Tips on beating the cravings

On 1st October 2012, NHS Smokefree are beginning a new campaign called ‘Stoptober’ encouraging smokers to ditch the fags for 28 days (the idea that after 28 days you are five times more likely to quit for life). The Stoptober campaign is offering some amazing support for those wishing to take on the challenge but can nutrition have a role to play in helping you quit?

The urge to light up can be so powerful and be something that plagues your mind but by not giving into to the craving, you are one step closer to achieving your goal of not smoking. To help you through the 28 days below are some nutritional and lifestyle tips to get you through the challenge and help your body repair from smoke damage.

Blood Sugar Balancing

Controlling the level of sugar in your blood is important for two main reasons. First people who use cigarettes to curb appetites now have nothing to replace it with and plus the smoking hand has become redundant. Secondly by the blood sugar being out of balance and fluctuating quickly, it can increase the amount of stress hormones and therefore possibly increase risk of relapse.

Tips on keeping your blood sugar balanced include:

  • Remove all refined sugar from your diet so opt for brown versions of pasta, bread, and rice. Choose xylitol or stevia for sweetening food.
  • Increasing quality lean protein such as grilled chicken, poached eggs, oily fish.
  • Increasing your vegetable intake, particularly your leafy greens and rainbow coloured vegetables
  • Small but balanced regular meals. Make sure you have breakfast. As a rule of thumb half your plate should be vegetables, quarter protein and quarter carbohydrates.
  • Include healthy fats in your diet such as olive oil, coconut oil & omega 3’s
  • Have more fibre with your meals such as nuts and seeds, dark green leafy vegetables, oats and fruits such as apples and pears.
  • Reduce caffeine and only have caffeinated drinks such as coffee with meals.

Essential Fats

Research shows that smokers are at risk of knocking out the balance of essential fats in body therefore may contribute to a whole host of health problems including mood alterations. Consume fresh oily fish 3 times a week such as salmon, mackerel, sardines & walnuts and ground flaxseeds. Avoid processed foods and vegetable oils and spreads and use real butter or olive oil in cooking.

Vitamin D

Vitamin D could be linked with addiction due to its potent effects on the brain. You can go to your GP for a free test to see if you are deficient in Vitamin D. Levels below optimum are 100nmol/l, supplementation with D3 should be considered or more exposure to sunshine.

N-acetyl-cysteine (NAC)

N-acetylcysteine has been researched for its treatment in nicotine addiction to reduce cravings. Many foods contain NAC but not at a significant amounts. The richest sources are protein rich foods such as meat, fish, poultry and eggs. You may consider supplementing but liaise with a professional before so.

Relaxation

Keeping relaxed during the initial stages of quitting is paramount to success. As well as lowering stress, meditation can increase help promote a rewiring of brain circuitry that promote addiction. Practice for just 15 minutes per day on rising to feel the benefits.

Exercise

Exercising for 30-60 minutes at a moderate intensity can have beneficial effects in keeping your mood balanced and also help you deal with cravings.

 

I wish you all the best of luck with Stoptober.

 

 

Daniel O’Shaughnessy is an Independent Qualified Nutritional Therapist  and operates clinics in London. For more information please visit http://www.thenakednutritionist.co.uk.

 

 

 

 

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