Naturopathic Nutrition

Naturopathic medicine is a distinct system of primary health care – an art, science and philosophy. It is also the practice of assessing the causes of disease and providing therapeutic protocols to address root causes rather than just symptoms, and identifying ways to help prevent illness. It is distinguished by the guiding principles that underlie and determine naturopathic practice:

  • Work with the healing power of nature, trusting the body’s inherent powers of recovery when obstacles to cure are removed
  • Identify the cause – address the underlying cause of illness rather than just treating symptoms
  • First do no harm – use the most natural, least toxic and least invasive therapies first
  • Support the whole person – assess not just the physical condition but also factors that influence health and well-being
  • Therapist as teacher – educate people in the art of self-care and the steps they need to take to achieve optimal health
  • Prevention – encourage the promotion of health and prevention of disease

These principles and philosophies result in a practice that acknowledges each person is an individual and empowers them to accept greater responsibility in their own health care.

Naturopathic Nutrition is the practice of nutrition within the context of naturopathic medicine. It incorporates respect for the traditional naturopathic approach to nutritional therapy and recognition that:

  • Individuals have a unique interaction with nutrients
  • Food selection, preparation and eating is an healing art
  • Whole foods are greater than the sum of their parts

The practice of Naturopathic Nutrition may include appropriate recommendations and advice on:

  • Individually assessed dietary therapy
  • Optimal food preparation
  • Traditional approaches to detoxification
  • Lifestyle recommendations to optimise dietary therapy
  • Full and clear information that empowers and encourages each individual to achieve optimal health and well-being

Dealing With Arthritis And Joint Pain

arthritisA lot of people ask me “what is the best supplement to take for their joint health” especially suffers of arthritis.

Now most people who suffer from arthritis are expecting me to recommend they take glucosamine tablets, chondroitin tablets or even cod liver oil.

Glucosamine and chondroitin have been shown in studies to help relieve the pain of arthritis.

But taking supplements is never my first response.

In fact my oh so simple answer, which is extremely cheap to implement, often shocks them so much that they don’t actually believe me or stop to consider what I have just told them is quit possibly the answer to nearly all of their health problems.

In fact a lot of them turn around to me and say they are just going to take ibuprofen to relieve the pain. And in a way I understand, arthritis is a painful condition and I have patella/femoral degeneration from years of running in boots and carrying heavy Burgan’s (back packs) whilst serving as a Royal Marines Commando.

Thing is, while taking non steroidal anti-inflammatory drugs or NSAIDs like aspirin, ibuprofen, naproxen or acetaminophen can help relieve the pain in the short term, these medications should not be taken in the long tern. In fact if you read the labels of most NSAIDs they tell you not to take them for more than 10 days.

By taking NSAIDs long term you are simply covering up your pain and allow your arthritis to progressively get worse while you are oblivious t the damage being caused due to the pain masking effects of the NSAID’s.

But the worst part of taking NSAID’s, and this is probably the most important thing you should take on board if you suffer from the painful situation is that NSAIDs have been clinically shown to INCREASE and ACCELERATE articular damage.

As you can imagine, this is extremely bad news for your joints because while you are living pain free your arthritis is getting worse until it becomes so bad that non-steroidal anti inflammatory drugs have little effect on your pain management and your have to look towards opiate-based medications which come with their own list of side effects

This is basically how my knee pain developed into full-blown degeneration. I was given high strength anti-inflammatory medication for a very long period of time which did a brilliant job of making the damage that was occurring. Luckily for me I started to study more and more was to cope and live with the damage to my knee and while it ended my career in the Royal Marines it has allowed me to become an extremely passionate holistic health coach. Everything in the human body is inter-connected; you cannot affect one thing without everything else becoming affected.

Case in point, if you stub your toe in the morning, you will compensate by walking with more weight on the other leg. This will cause a series of compensations along the kinetic that could result in back pain, neck pain or even migraine headaches by the end of the day. If you continue to favour the other leg you will then start to develop muscle imbalances that will lead to faulty muscle recruitment patterns, joint degeneration and pain.

So I take an holistic approach to health, fitness and wellness, which means that I look at how all areas of your life are connected. Nutrition is extremely important. The quality of food you eat on a daily basis directly affects the body you wear tomorrow. That includes your energy levels, pain levels, and the health of your skin, hair and nails. It affects your joint health; it affects your organ health and ultimately your body fat levels. If you don’t like what you see in the mirror, if you don’t like the way our body feels, the answer doesn’t lie in a packet of pills, it all starts with quality nutrition.

So want t save yourself a fortune on supplements?

Want to prevent increased joint damage from taking NSAIDs long term?

Want to improve your long-term health?

Want to improve your waistline?

Want to know a sure fire way reduce your arthritis and joint pain and reduce or even prevent pain flare-ups?

Sure you do ?

Read on to discover my top tips on reducing arthritis pain.

Tip No.1: Drink More Water

The human body is around 75% water and needs a constant supply to remain fully hydrated. Every single cell of the body requires water to function optimally. In times of water shortage the body will pull water away from areas it deems less important to protect the brain, and this includes pulling water away from the muscles and joints.

Our joint surfaces are covered with cartilage, a tissue that contains a lot of fluid. The cartilage separates the bony surfaces of the joint allowing the opposing surfaces to glide smoothly as we move. Likewise the intervertebral discs of the spine a filled with fluid helping to support the weight of the upper body.

When we become dehydrated the cartilage starts to dry out, movement produces greater friction and shearing stress in the joint, which in turn leads to damage to the cartilage. As the cartilage becomes damaged it sets up a process of inflammation that leads to pain and stiffness.

This pain and stiffness leads to people becoming less active which in turn starves the joint of water and nutrients.

How much water should you be drinking? One litre of water per 50lb of body weight is the baseline figure to aim for.

Tip No. 2: Supplement With Omega 3 Oils

Omega 3 fatty acids found in oily fish like salmon and sardines, avocado and avocado oil, green leafy vegetables, organic eggs, as well as naturally raised meats, have a number of health promoting properties. Supplementing with fish oil has been shown to reduce inflammation as aid in fat loss by increasing our metabolic rate and energy production.

The ideal ratio of omega 3 to omega 6 fats is between 1:2 and 1:4, however with the typical western diet being abundant with grains, cooked oils are severely lacking in vegetables this ration is closer to 1:50.

Omega 6 oils are pro-inflammatory and have been linked to Alzheimer’s disease, asthma, arthritis, diabetes, obesity, cancer, postpartum depression as well as ADHD therefore making a conscious effort to increase omega 3 consumption while at the same time reducing omega 6 consumption can help prevent these diseases from taking a hold of our bodies.

Tip No. 3: Ditch The Sugar

There is a direct link between sugar intake, inflammation and joint pain. Inflammation is your immune systems response to dealing with an injury, irritation or infection. A diet high in sugars, this also includes simple and processed carbohydrates, results in the body becoming flooded with insulin in an attempt to normalize blood sugar levels.

Unfortunately the secretion of insulin results in a blood sugar crash, when this happens cortisol is released to convert fats and proteins into glucose for energy. Trouble is that is not the only thing cortisol does.

Cortisol is one of the hormones and has many jobs that many more job than raising our blood sugar levels. Another function of cortisol is to get us ready for action, it’s part of the fight or flight response. In effect it puts on high alert and in this state of readiness, healing is the last thing on the body’s mind and so cortisol also reduces inflammation. Inhibiting this process prevents the joints from receiving their full blood supply, which in turn prevents the tissues from healing.

High levels of cortisol can lead to insulin resistance, which, means there is more sugar floating around in the blood, which ultimately leads to diabetes. Diabetes is link to joint pain and arthritis and obesity, further leading more stress on the joints. It’s a vicious circle.

Cortisol levels are also affected by caffeine consumption, so if you suffer from joint pain limit or eliminate caffeine from your diet.

Tip No. 4: Limit Or Remove Alcohol Consumption

Long term alcohol us is capable of damaging nearly every organ and system in the body!

Many arthritics report that they suffer increased joint pain after drinking only a small amount of alcohol.

The consumption of alcohol can deplete the body of many vitamins and minerals as well as lead to dehydration.

Alcohol is also linked to gout, a type of arthritis caused by too excess uric acid which forms crystals in the blood, which eventually accumulate in the joints, resulting in acute swelling, inflammation and agonizing pain in the joints, most often the big toe.

Tip No. 5: Remove Hydrogenated Fats

Hydrogenated and partially hydrogenated fats are man made fats that the body has limited abilities to metabolize.

Hydrogenation is a chemical process used to turn liquid vegetable fats into fats that are solid at room temperature. Food manufacturers do this to give baked goods a longer shelf life and to make more profits.

However these inflammation-producing fats have a molecular structure that is closer to that of plastic than to that of a normal fatty acid, which can lead to clogged arteries, elevated cholesterol levels, heart disease, type 2 diabetes, and even cancer

Read your labels carefully and avoid these man-made fats found in packaged baked goods and margarine.

Tip No. 6: Remove Wheat/Gluten

Gluten is a protein found in many grains such as wheat, rye and oats and is extremely difficult for humans to digest. Many people are gluten intolerant and don’t realize it.

Abdominal pain, bloating or swelling of the abdomen, indigestion, gas, bloody stools, foul smelling stools, constipation, diarrhea, nausea and vomiting are all symptom related to gluten intolerance.

Foods that contain gluten also have contain high levels of archidonic acid, which has the ability to aggravate pain and increase inflammation of the joints. Therefore if you suffer from arthritis or joint pain it would be advisable to adopt a gluten free diet.

Tip No. 7: Remove Processed Foods

A diet loaded with processed foods containing a high number of number of additives for flavouring, coloring and preservation not only leads inflammation, constant sugar cravings and stress but it is also cause digestive stress and inflammation. Removing nutrient poor processed foods and replacing them with nutrient rich, organic meats, fruits and vegetables will result in more stable blood sugar levels, less pain and the ability for t to repair itself due the increase in nutrients.

EATing Smart

Implementing the above 7 tips will help you to reduce or eliminate the pain assocated with arthritis and joint pain. While they may not reverse the damage already done, it will make living with the condition easier.

The EAT Smart Diet Solution incorporates all the above tips in a holistic nutritional program that will help you live a healthier, pain free life.

Take the EAT Smart Challenge and see how you can change your life and your health in 30 days.

What have you got to lose, apart from unwanted joint pain?

Marc Kent

Author: EAT Smart Diet Solution

Health Benifits Of Avocado – Avocado Nutrition Facts

avocadoThe avocado is an awesome food and is packed with loads of nutrients to keep you healthy. Technically a fruit although we tend to think of it as a vegetable as it’s kept in the vegetable isle of green grocers and supermarkets this power house of nutrition is packed with vitamins A, B6, C, E and K

 

Vitamin A

 

Vitamin A is a powerful antioxidant, which helps to protect us from numerous health problems including cataracts, atherosclerosis, chronic obstructive pulmonary disease, and cancer

 

Vitamin B6

 

Vitamin B6 is part of the 8 vitamins that make up the “B Complex of Vitamins”. Because vitamin B6 is water-soluble, meaning that the body is unable to store them, it needs to be replenished daily through nutrition as a deficiency of B6 can cause a lowered immune response as well as anemia.

 

Some of the roles of Vitamin B6 include:

 

  • Vitamin B6 is extremely important to maintain proper function of many of the body’s systems including red blood cell production, oxygenation, cell growth, the nervous and immune system and plays a crucial role in the synthesis of neurotransmitters in the brain.
  • Vitamin B6 helps to break down and digest proteins therefore the more protein in the diet the more vitamin B6 is needed.
  • Vitamin B6 helps in blood sugar regulation by controlling the rate of carbohydrate breakdown in the body.
  • A deficiency in vitamin Br can effect the production of two pancreatic hormones namely insulin and glucagon resulting in higher levels of blood sugar which can lead to colon cancer in the long term.
  • Vitamin B6 can help to reduce bronchial inflammation associated with asthma and emphysema as well as inflammation of the joints associated with rheumatoid arthritis.
  • Vitamin B6 can help reduce inflammation of the gastrointestinal tract associated with Crohn’s disease, ulcerative colitis and diverticulitis.

 

Vitamin C

 

It would be easier to list the things that Vitamin C didn’t do, as the benefits of this nutrient are like a who’s who of disease prevention.

 

  • Vitamin C helps to reduce the severity of cold symptoms, acting as a natural antihistamine.
  • Vitamin C is also an important factor in collagen production, which helps in healing of wounds from cuts and broken bones to burns and recovery from surgical wounds
  • Vitamin C helps protect cells and their DNA from damage and mutation and reduces the risk of getting almost any type of cancer by preventing cancer-causing compounds from forming in the body.
  • Vitamin C helps to prevent heart disease by stopping free radicals from damaging the arterial lining, which could lead to the formation of plaque deposits.
  • Vitamin C helps keep cholesterol in the blood stream preventing it from oxidization, which is a precursor to heart disease.
  • Vitamin C’s role as an antihistamine is of great benefit to asthmatics. Doses of 1’000mg – 2’000mg per day can help to keep the lungs and airways clear and lesson asthmatic symptoms. Drinking plenty of water is also of great benefit to asthmatics. For more information about hydration click here
  • Vitamin C can help reduce the rick of coronary heart disease in diabetics

 

Vitamin E

 

  • Vitamin E is a powerful antioxidant and a powerful anti cancer agent.  Vitamin E protects the cells and DNA from damage that can turn cancerous as well as reducing the growth of tumours.
  • Vitamin E helps to support the immune system, repairs damaged tissues and can help to prevent rheumatoid arthritis.
  • Vitamin E also helps to maintain brain function and can prevent or slow down the progression of multiple sclerosis, strokes, Parkinson’s and Alzheimer’s disease. It’s also helps to prevent migraines alongside optimal hydration.
  • Vitamin E is of benefit to people with diabetes as it enhances the action of insulin and improves blood glucose metabolism.

 

Vitamin K

 

  • Vitamin K helps to maintain brain and nervous system function.
  • Vitamin K plays an important role in blood clotting. Nose bleeds, easy bruising, hemorrhaging and anemia are all signs of vitamin K deficiency.
  • Vitamin K helps maintain proper functioning of the hormones that regulate menstruation, which in turn reduces menstrual pain. Women who experience excessive bleeding during menstruation may be vitamin K deficient.
  • Pregnant women suffering from nausea and vomiting have been shown to be vitamin K deficient.
  • Without the proper amounts of vitamin K the body is at greater risk of developing atherosclerosis, cardiovascular disease and stroke.
  • Vitamin K plays an important role in blood sugar regulation as it increases your insulin sensitivity making it easier for your cells to take sugar from your blood stream. In occurs when your body cells become desensitized to insulin, which allows your blood sugar levels to get too high.
  • Insulin resistance is a major factor leading to the development of type 2 diabetes. Therefore adequate vitamin K intake can help prevent the onset of this disease

 

Fibre

 

One medium sized avocado contains around 7 grams of dietary fibre.

 

Fibre is vital to proper digestive tract function as it helps to move food through the system. Too little fibre in the diet can lead to constipation while too much fibre can lead to diarrhea.

 

Fibre is considered an important part of weight control as it helps to provide a sense of fullness leading to a reduction in the amount of food you eat.  A diet high in fibre has been found to be of benefit to those with diabetes as well as diverticulitis.

 

From reading the list above, it’s easy to see why avocado’s should form an important part of any healthy diet and I highly recommend them while following the EAT Smart Diet Solution

 

Be AWESOME 🙂

Marc Kent author EAT Smart Diet Solution

 

 

Author: EAT Smart Diet Solution

 

Eat Eggs For Breakfast If You Want To Slim Down

When it comes to breakfast time many people are confused about what to eat. You get the cereal companies spending millions trying to brainwash us into eating their highly processed sugar loaded junk. They say that they are loaded with “whole grain goodness” and other such things to try and convince us that we should be eating their products but once the corn is turned into cornflakes or wheat into wheat flakes it’s no longer whole grain and is more like a simple sugar which will elevate your blood glucose levels rapidly which in turn results in an insulin response that can leave you craving sugary foods right around mid morning.

And who said grains were good for us in the first place? Many grains including wheat, rye and barley contain gluten, which can lead to a whole host of health problems. The fact is grains have a vastly inferior nutritional value when compared to meats, fish, eggs, fruits and vegetables.

And the non-gluten grains are no better. These often contain anti-nutrients such phytic acid, which bind to vitamins and minerals namely calcium, magnesium, iron, copper and zinc, and make them unavailable for absorption by the body. Therefore constant consumption of grains can lead to nutrient deficiencies, which ultimately leads to disease.

So, if you’re looking for a much healthier breakfast alternative then look no further than the simple egg.

Researchers at Surry University say that eating eggs for breakfast can help your weight loss efforts by helping to keep you fuller for longer when compared to other breakfast options, especially those involving cereals and wheat.

In another study participants who were given eggs for breakfast reported reduced feelings of hunger for the rest of the day and their overall food intake at lunch was lower. During blood tests it was discovered that levels of the hunger signaling hormone ghrelin were lower and that levels of PYY a hormone that signals fullness were higher when compared with a breakfast of similar calories with the percentage of protein, carbohydrates and fat being the same.

It is believed that the quality of the protein source and not just the quantity of the protein may affect satiety levels.

The take home message: enjoy eggs for breakfast as part of your fat loss efforts

 

 

Here’s some recipe ideas:

Poached eggs on a bed of greens:

EAT Smart Diet Recipe poached eggs

 

 

 

 

 

 

 

 

Soft boiled eggs with vegetable crudites such as asparagus, celery, cucumber and carrot to dip as soldiers instead of bread

EAT Smart Diet recipe boiled-egg

 

 

 

 

 

 

 

 

 

 

Spinach and tomato omelette:

EAT Smart Diet spinach omelette

 

 

 

 

 

 

 

 

You coud also hard-boil eggs the night before for days when time is tight in the morning.

When cooking your omelettes stick to using organic grass fed butter of virgin coconut oil.

 

 

Be AWESOME 🙂

Marc Kent author EAT Smart Diet Solution

 

 

 

Simple Home Made Vegetable Soup

We all know we should be eating more veg.

However if you are anything like me, you may not like the taste or texture of all vegetables. So I get around this by making home made vegetable soup. Making a soup ensures that you get the benifits of many different vegetables while at the same time masking the taste or texture of some of the vegetables in it.

The video below shows how I make a simple home made soup that can be done in less than ten minutes.

Who said healthy meals take ages to make 🙂

 

14 Tips On How To Eat More Veg

EAT Smart Diet Solution Veg

 

We all know that we need to get more vegetables into our diet. Vegetables are packed with vitamins, minerals, and loads of trace elements that help to keep us healthy.

Cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are high in vitamin C as well as anti-estrogenic compounds such as indole-3-carbinol, which stimulates detoxification, and helps prevent the buildup of estrogenic fat and they also have cancer-fighting properties.

Vegetables are so important to good health that the World Health Organisation recommend that we eat between 9 and 11 portions of vegetables on a daily basis. This is more than double the 5-A-Day that the government recommends.

This is because the nutrients found in our fruits and vegetables are on the decline due to poor farming practices and nutrient deficient soil. If it’s not in the soil, it’s not in the veg that we eat.

In fact a 2001 study published in the Journal of Complimentary Medicine by Worthington et al pointed out that US and UK Government statistics show a decline in trace minerals in fruits and vegetables by up to 76% in a 51-year period between 1940 & 1991.

In effect this means that we need to eat a lot more vegetables to prevent the chance of developing nutrient deficiencies, which are linked to most common illnesses.

Trouble is, not everyone (especially children) is a fan of these superfoods. So a today I’d like to shre with you some top tips on how to sneak more vegetables into your daily nutrition.

  • Skewer cherry tomatoes, carrot slices, mushrooms, eggplant, onion, squash, sweet potato, for tasty shish kababs.
  • Make homemade guacamole and use chopped veggies like carrots and celery as dips.
  • Replace Bread With Lettuce Wraps – click here for a simple recipe
  • Replace toast “soldiers” for vegetables for dipping with your boiled eggs
  • Make vegetable salsa and use it in place of creamed sauces on meats, fish, and chicken.EAT Smart Diet Solution avecado salad
  • When eating out, order starters that feature vegetables
  • Ask your waiter to swop the potatos and instead bring two side orders of steamed vegetables with your meal.
  • Cut sweet potatoes and parsnips into half-inch strips and roast them in coconut oil for a tasty alternative to French fries.
  • Once a week, have a meal salad for dinner, such as Cajun-salmon Caesar salad or grilled-chicken spinach salad with mandarin oranges.
  • Make a simple avecado sald for lunch.
  • Mix steamed swede and/or carrots into mashed potatoes.
  • Roast chunks of carrots, sweet potato, celery, and onion in coconut oil, with a little sea salt and pepper, and a few sprigs of fresh rosemary.  Roast at 425 degrees for 30 minutes. Great with a Sunday roast
  • Roast cherry tomatoes, red onions and bell peppers, courgettes, garlic and basil in a little coconut oil. Awesome with a nice piece of steak
  • Make a stir fry using spinach, brocolli, baby sweet corn. Great with baked salmon
  • Make your own vegetable soups.

Beef And Bean Wraps

Beef  And Bean Wraps

EAT Smart Diet Recipes Beef and Bean Wraps

 

 

 

 

 

 

Ingredients

  • 2 cups (480 mL) cooked black beans
  • 1/2 pound (225 g) roast beef, sliced into thin strips
  • 1 carrot, shredded
  • 1/4 cup (60 mL) packed fresh basil
  • 1/4 cup (60 mL) fresh lemon juice
  • 1 teaspoon (5 mL) coconut oil
  • Salt and pepper to taste
  • 16 large lettuce leaves

 

Directions

  1. Place beef, carrots, beans, basil, lemon juice and oil in a bowl; add salt and pepper. Toss to coat.
  2. Wrap ¼ cup (60 g) of filling in each lettuce leaf and serve.

Serves 4

You can also swop out the beef for chicken or sea food

For more EAT Smart Diet Solution Recipes, download a copy of the EAT Smart Cook Book today.

 

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

How this works:

Click Buy Now to go to paypal and pay for the How to Eat Smart Cook Book

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Please Note: This is a downloadable e-book program. You will NOT receive anything physical in the post. The entire program will be available for you to download and get started on minutes after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the above order button will take you to a secure page for the transaction by PayPal, one of the most secure processors of online payments in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the worksheets. If you have a high speed internet connection, the downloads usually take no more than a minute or two. The e-book download is in a PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.

EAT Smart Diet Recipes

 

Breakfast Recipes

Quiche with Quinoa Crust

EAT Smart Diet Recipe Quiche with quinoa crust

 

 

 

 

 

Ingredients

  • 2  cups (500 mL) cooked quinoa, cooled
  • 1/2  teaspoon (2.5 mL) salt
  • 5 large eggs, divided
  • 1 teaspoon (5 mL) olive oil
  • 1/2 cup (125 mL) onion, diced
  • 1/2 cup (125 mL) celery, diced
  • 1/2 cup (125 mL) orange or yellow bell pepper, diced
  • 2 cloves garlic, minced
  • 2/3 cup (155 mL) shredded chicken
  • Salt and hot pepper sauce to taste

Directions

  1. Preheat oven to 375°F/190°C and oil a pie plate.
  2. Combine quinoa, salt, and 1 egg. Spread mixture over the bottom and sides of the pie plate.
  3. Heat a frying pan over medium-high heat. Add oil, onion, celery, bell pepper, garlic, and chicken.  Sauté for five to seven minutes, then transfer mixture into the pie pan.
  4. In a mixing bowl, combine remaining 4 eggs, salt, and pepper sauce.  Whisk thoroughly.  Pour over mixture in pie pan. Bake for 30 minutes or until the centre is set. Let stand 5 minutes before serving.

 

Peach Cooler

EAT Smart Diet Recipe Peach Cooler

 

 

 

 

 

 

 

Ingredients

  • 1 cup (240 mL) filtered water
  • 1 cup (240 mL) frozen peaches, chopped
  • 1/2 cup (120 mL) orange juice

 

Directions

 

  1. Put all ingredients into a blender.
  2. Blend until smooth.
  3. Refrigerate leftovers within 2-3 hours.

Serves 2

 

Lunch Recipes

 

Beef  And Bean Wraps

EAT Smart Diet Recipes Beef and Bean Wraps

 

 

 

 

 

 

Ingredients

  • 2 cups (480 mL) cooked black beans
  • 1/2 pound (225 g) roast beef, sliced into thin strips
  • 1 carrot, shredded
  • 1/4 cup (60 mL) packed fresh basil
  • 1/4 cup (60 mL) fresh lemon juice
  • 1 teaspoon (5 mL) coconut oil
  • Salt and pepper to taste
  • 16 large lettuce leaves

 

Directions

  1. Place beef, carrots, beans, basil, lemon juice and oil in a bowl; add salt and pepper. Toss to coat.
  2. Wrap ¼ cup (60 g) of filling in each lettuce leaf and serve.

Serves 4

 

Squash Apple Soup

 

EAT Smart Diet Recipes squash apple soup

 

 

 

 

 

 

Ingredients

  • 2 tablespoons (30 mL) olive oil
  • 1 large onion, chopped
  • 4 pounds (1.8 kg) butternut squash, peeled, seeded, and chopped
  • 4 cups (1 L) vegetable broth
  • 1 crisp apple, cored, peeled, and diced
  • ½ cup (120 mL) apple juice
  • ½ cup (120 mL) coconut milk
  • ½ cup (120 mL) minced fresh chives
  • Salt and pepper to taste

 

Directions

 

  1. Warm oil in large pot over medium-high heat.  Add onion; sauté until onion begins to brown, about 5 minutes.
  2. Add squash, broth, apple, and apple juice.  Bring to boil; reduce heat and simmer uncovered until squash and apple are tender, about 30 minutes.
  3. Add coconut milk. Working in batches, puree soup in blender until smooth.  Return soup to pot.  Season to taste with salt and pepper.
  4. Bring soup to simmer, thinning with more broth if desired.  Ladle soup into bowls.  Garnish with chives.

 

Serves 8

 

Dinner Recipes

Steamed Dory With Lemon

EAT Smart Diet Recipes steamed dory

 

 

 

 

 

 

 

Ingredients

  • 2 8-ounce (225 g) dory fillets
  • Lemon slices to taste

Directions

 

  1. Put a small amount of water in the bottom of a pan, then insert the steam basket. Bring water to a boil. Arrange the fish fillets in the steam basket in a single layer.
  2. Cover the pot and return to a boil. Cook the fish fillets until they are done. The time it will take varies depending on the type of fish and the thickness of the fish fillets. Test for doneness starting at 6 minutes. Well-cooked fish will flake with a fork.

Serves 2

 

Stir Fried Greens

EAT Smart Diet Recipes stir fried greens

 

 

 

 

 

 

Ingredients

  • 8 cups (1.9 L) rough chopped chard or spinach, washed
  • 2 teaspoons (10 mL) vegetable oil
  • 1 garlic clove, minced
  • 1 teaspoon (5 mL) ground coriander (optional)
  • Salt and pepper to taste
  • Pinch of cayenne pepper, if desired

 

Directions

 

  1. Heat oil in large skillet. Add carrots and sauté 2 minutes. Add garlic and sauté 1 minute.
  2. Add greens, coriander, salt and pepper and cayenne, stirring often to keep the greens moving. When greens have turned bright green and begun to wilt, remove from heat and serve.

 

Goes great with the steamed dory

Serves 8
If  you need any more inspiration, the please grab a copy of the EAT Smart Cook Book.

 

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

How this works:

Click Buy Now to go to paypal and pay for the How to Eat Smart Cook Book

You can pay either by logging into your existing paypal account and paying or without logging in just with your credit card

If you pay with your paypal account you will be automatically redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

If you pay via credit card without logging into paypal, once you’ve paid click the button which says “Click to return to barnstaplepersonaltrainer.co.uk and download your E-Book!”.  You will be redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

Please Note: This is a downloadable e-book program. You will NOT receive anything physical in the post. The entire program will be available for you to download and get started on minutes after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the above order button will take you to a secure page for the transaction by PayPal, one of the most secure processors of online payments in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the worksheets. If you have a high speed internet connection, the downloads usually take no more than a minute or two. The e-book download is in a PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.

Healing Crisis

The human body is a remarkable thing. It has the ability to heal itself if given the right ingredients. Trouble is when most people get ill they turn to modern medication. However this isn’t as sensible as one might think when you look a little deeper.

Most modern medications don’t actually cure your illness and instead focus on suppressing the symptoms that we experience. This is actually more damaging to the body as the real cause of the illness goes untreated which causes a build up of illness in later life.

If that wasn’t bad enough, most modern medications are down right dangerous. Did you know that most drugs have an acceptable fatality level during trials? Yes, these drugs that are supposed to cure us actually kill us.

As mentioned in the EAT Smart Diet Solution, 10’000 people in the UK and over 106’000 people die each year from adverse drug reactions. Again, these medications are prescribed in the right dose, for the right illness. These are not deaths from overdose. The drug companies keep this information from us and they also try to keep it from our doctors.

However there is another way:

“Let food be thy medicine and medicine be thy food” ? Hippocrates

As I mentioned at the start of this article, the human body has the ability to heal itself if disease hasn’t taken a hold on our bodies. But even then, they’re a numerous stories of people curing themselves of cancer and various chronic diseases by eating wholesome natural foods.

However, prevention is always better than cure, therefore engaging in a healthy lifestyle like the one outlined in the EAT Smart Diet Solution.

By eliminating all foods that the body finds toxic and or causes inflammation and then replacing them with supportive meals eating at regular timings you will provide the body with the nourishment that it needs to live and thrive rather than simply survive.

When you stop putting toxins in, the body will then want to get all the toxins out. During this initial detoxification phase many people feel a little under the weather. This is perfectly normal as the body goes through what has been termed a “Healing Crisis”

The “Healing Crisis” or “Herxheimer Reaction” is caused when the body begins to eliminate all the toxins that had been stored in the body’s fat cells. The more toxic your body is at the beginning of the EAT Smart Diet Solution the more severe the severe your reaction to detoxification.

Often people will feel worse before they get better with symptoms such as headaches, nausea and cold and flu symptoms flaring up for up to 5 days. People who are addicted to caffeine or sugar often suffer the most. This is perfectly normal and will pass. What you have to remember is that these symptoms are all signs that the body is healing itself and in a few days time once your body has processed and eliminated the toxins you’ll feel better then you have in years.

Helping Your Body Through The Healing Crisis:

Once you begin the process of detoxification it is highly recommended that you see it through to the end, this will prevent any of the released toxins finding their way back into your cells.

 

The following tips will help speed you through the process and lesson the burden on the body:

  • Drink plenty of water. Water helps to flush the cells and cleanse the body. Drinking 1 litre for every 50lb of bodyweight will ensure you remain fully hydrated as well as flushing out the toxins from your body.
  • Add the juice of half a lemon to your water. Lemon helps to cleanse the digestive system, which will be working hard to eliminate all the toxins.
  • Take 400mg magnesium citrate daily. Magnesium is vital to the detoxification process and helps to prevent sugar cravings.
  • Take Milk Thistle daily. Milk Thistle is awesome at helping the liver through the detoxification process
  • Exercise is a great way to support the detoxification process.
  • Get plenty of fresh air. Try going for a walk down the beach

Finally, the healing crisis is perfectly normal and is not sign that you are ill. If you stop putting toxins into your body, your body will see it, as a chance to get rid of anything that is has had to store. Look at it as your body healing its self and usually lasts for 1-3 days. Caffeine addicts and sugar addicts tend to suffer the most but you can get through this.

 

Marc Kent

Author: EAT Smart Diet Solution

EAT Smart Diet Recipes

I often get emails from people who are not sure what to eat when they begin the EAT Smart Diet Solution and so I thought I’d share a few recipes from the EAT Smart Cook Book.

EATing Smart really couldn’t be any simpler, all you need to do is keep it simple and try not to over complicate anything.

Breakfast seems to be the biggest issue so where better to start?

EAT Smart Breakfast Recipes:

Spring Vegetable Frittata

 

EAT Smart Diet Solution recipe

 

 

 

 

 

Ingredients

  • 3 tablespoons (45 mL) olive oil
  • 3/4 pound (340 g) wild mushrooms (such as shiitake), chopped into bite-size pieces
  • 1/4 cup (60 mL) sliced green onions
  • 1 teaspoon (5 mL) fresh thyme
  • 3 large organic eggs
  • 2 tablespoons (30 mL) each of two chopped fresh herbs (such as chives, parsley, or chervil)
  • Squeeze of lemon

Directions

 

  1. Preheat oven to 350°F/180°C. Beat eggs in a mixing bowl and set aside.
  2. Heat a cast iron pan on high. Add olive oil and mushrooms. Toss with salt and pepper and sauté 4-5 minutes.  Reduce heat to low, add green onions and thyme and sauté 2 or 3 minutes.  Stir in eggs until they begin to turn firm.
  3. Put cast iron pan in the oven and bake 5-6 minutes.
  4. Dress with herbs and lemon juice and serve.

 

Serves 2

 

Strawberries and Coconut Quinoa

 

EAT Smart Diet recipes

 

 

 

 

Ingredients

  • 1 cup  (240 mL) quinoa
  • 2 cups (475 mL) water
  • 1 can coconut milk
  • 1 teaspoon (5 mL) sea salt
  • 2 tablespoons (30 mL) organic raw honey or to taste
  • 1 cup (240 mL) sliced organic strawberries

Directions

  1. Combine the quinoa with water in a pot, cover and cook over medium-low heat until cooked through, about 30 minutes.
  2. Combine coconut milk, salt, and honey in a pan over medium-low heat and simmer, stirring, for 5 minutes.
  3. Divide the coconut milk mixture in two.  Pour one half of the mixture over the cooked rice.
  4. Divide the quinoa into servings, spooning the rest of the coconut milk mixture over them.  Garnish with sliced strawberries.

Serves 4

 

EAT Smart Lunch Recipes:

Tomato Basil Soup

 

EAT Smart Diet

 

 

 

 

Ingredients

  • 1 28 ounce (794 g) can tomatoes
  • 4 tablespoons (60 mL) olive oil
  • 5 tablespoons (75 mL) minced fresh basil
  • 1 ½ teaspoons (7.5 mL) dried oregano
  • Salt and pepper to taste
  • 2 cups (475 mL) chicken broth
  • 4 cloves garlic, minced
  • 1 large onion, diced

 

Directions

 

  1. In a large saucepan over medium heat, saute the onions, 4 cloves of garlic, and 3 tablespoons (45 mL) of basil until tender.  Add the tomatoes and their liquid and simmer for 30 minutes.  Season with salt and pepper.
  2. Place the mixture in a food processor and purée the mixture until the desired consistency is reached.
  3. In a small saucepan heat olive oil.  Add the remaining basil, garlic, oregano and sauté for 5 minutes.  Combine the herbs chicken broth and tomato mixture and simmer until heated through.  Serve immediately.

 

Serves 4

 

Crab Salad

EAT Smart Diet Solution crab salad

 

 

 

 

 

 

Ingredients

  • 1 cup (240 mL) olive oil
  • 1 cup (240 mL) red wine vinegar
  • 2 large garlic cloves, minced
  • 1 pinch salt
  • 1 pinch pepper
  • ¼ cup (60 mL) minced fresh tarragon
  • 1 pound (450 g) lump crab meat
  • 6 cups (1.4 L) mixed greens
  • 6 small (1.4 L) lemon wedges

 

Directions

  1. In a mixing bowl combine the oil, vinegar, garlic, salt, pepper, parsley, and tarragon.  Add the crab and place in the refrigerator.  Toss every hour for 4 hours.
  2. Serve on a bed of mixed greens and squeeze a lemon wedge over right before eating.

 

Serves 6

Alternatively, you can substitute chicken, prawns, turkey or eggs in for the crab meat

Chicken Italiano

eat smart diet chicken italiano

 

 

 

 

 

Ingredients

  • 1 tablespoon (15 mL) fresh basil
  • 4 tablespoons (60 mL) olive oil
  • 4 chicken breast halves
  • 1 cup (240 mL) chopped olives
  • 4 cloves garlic, minced
  • 1 cup (240 mL) chopped mushrooms
  • ¼ cup (60 mL) minced fresh parsley
  • 1 28 ounce (794 g) can stewed tomatoes

 

Directions

 

  1. Place chicken breasts between waxed paper and pound very thin. Cut into bite sized pieces
  2. Place the chicken in an oiled casserole dish. Sauté olives, garlic and mushrooms for 4 minutes.
  3. Add remaining ingredients and reduce slightly. Pour the sauce over the chicken and bake for 35 minutes.

 

Serves 4

Haddock with Vegetables

 

diet recipes

 

 

 

 

 

Ingredients

  • 1 teaspoon (5 mL) dried dill
  • Salt and pepper to taste
  • ½ teaspoon (2.5 mL) olive oil
  • 2 tablespoons (240 mL) lime juice
  • 1 small onion, minced
  • 1 small zucchini, diced
  • 1 small red pepper, diced
  • 6 ounces (170 g) skinless boneless haddock

 

Directions

 

  1. Place haddock on parchment paper and spread with olive oil, then top with all other ingredients.
  2. Fold the parchment over the fish and crimp to seal.  Place in a baking dish and bake in a 375°F/190°C oven for 30 minutes.

 

Serves 1

 

Herbed Pork Roast

diet recipesIngredients

  • 1/2 teaspoon (2.5 mL) dried marjoram
  • 1/2 teaspoon (2.5 mL) rubbed sage
  • 1/4 teaspoon (1.25 mL) salt
  • 1/8 teaspoon (.75 mL) celery seed
  • 1/8 teaspoon (.75 mL) ground mustard
  • 1/8 teaspoon (.75 mL) pepper
  • 1-1/2 pounds (680 g) boneless pork loin roast

Directions

  1. Combine the first six ingredients; rub over roast. Cover and refrigerate for 4 hours or overnight.
  2. Place roast on a rack in a shallow roasting pan. Bake, uncovered, at 325°F/160°C degrees for 2-1/2 hours. Let stand for 15 minutes before slicing. Refrigerate or freeze remaining pork (may be frozen for up to 3 months).

Serves 4

 

There’s a sample of some of the delicious meals you can eat while following the EAT Smart Diet Solution. Hope this has helped you with some ideas.

 

If if you need any more inspiration, the please grab a copy of the EAT Smart Cook Book.

 

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

Below is a brief list of what’s inside:

  • Aspargus Omelet
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

 

Grab the EAT Smart Cook Book for £17.99

Click the ‘Buy Now’ button to pay via paypal:

 

Click the ‘Buy Now’ button to pay via paypal:

 

How this works:

Click Buy Now to go to paypal and pay for the How to Eat Smart Cook Book

You can pay either by logging into your existing paypal account and paying or without logging in just with your credit card

If you pay with your paypal account you will be automatically redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

If you pay via credit card without logging into paypal, once you’ve paid click the button which says “Click to return to barnstaplepersonaltrainer.co.uk and download your E-Book!”.  You will be redirected back to barnstaplepersonaltrainer.co.uk to a page you can download the Cook Book from

Please Note: This is a downloadable e-book program. You will NOT receive anything physical in the post. The entire program will be available for you to download and get started on minutes after ordering. This program is NOT available in stores, so you can only access it through this website.

Clicking the above order button will take you to a secure page for the transaction by PayPal, one of the most secure processors of online payments in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the worksheets. If you have a high speed internet connection, the downloads usually take no more than a minute or two. The e-book download is in a PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don’t currently have it, a free download is available once you’re on the download page.