Articles
The truth about collagen and heat
We’ve been reading so many FALSE claims that collagen should not be added to hot drinks as it damages the collagen, rendering it ineffective. This is absolute nonsense, and we’re going to explain why in this article. Native collagen, also called raw collagen, is extracted through a softening process which allows the collagen to separate from connective tissue. This is then extracted safely from raw materials (animal skin, bone and / or cartilage). This ‘raw’ collagen is actually quite a big molecule, and is formed by three chains that form a triple helix structure. Because of its spatial structure and high molecular weights, native collagen is naturally insoluble in water. Collagen peptides however, are made from native / raw collagen that is then hydrolysed either through a chemical or enzymatic process. This means that the collagen is not ‘cooked’ in the same way as the gelatine is. Our Pure Hydrolysed Collagen is just that – nothing but pure hydrolysed collagen peptides, ready to be absorbed by our bodies. That leads us to how we take it. Once collagen is completely hydrolysed, it’s easy to take because it dissolves in liquids and is virtually tasteless and odourless. A recent study has shown that hydrolysed collagen is only further affected by temperatures over 300ºC, which is way hotter than your coffee could ever be. What this really means is that there is nothing to be concerned about when it comes to adding collagen to hot drinks or even stews. While we’re talking about coffee, we’ve also seen some articles stating that coffee prevents the absorption of collagen. This is also FALSE. Unfortunately people are misreading the study that shows how caffeine inhibits the body’s natural production of collagen, so it’s actually vitally important to supplement with collagen if you’re a coffee drinker. This is why it’s very important that you get your information from trusted sources. So next time someone tells you that you shouldn’t be adding collagen to your coffee, or try to convince you of the danger of mixing collagen and heat, you can show them the real science! Sources: Donejko M, Przylipiak A, Rysiak E, Głuszuk K, Surażyński A. Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts. Drug Des Devel Ther. 2014 Oct 15;8:1923-8. doi: 10.2147/DDDT.S69791. PMID: 25342885; PMCID: PMC4206198. Bozec L, Odlyha M. Thermal denaturation studies of collagen by microthermal analysis and atomic force microscopy. Biophys J. 2011 Jul 6;101(1):228-36. doi: 10.1016/j.bpj.2011.04.033. PMID: 21723833; PMCID: PMC3127184.
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Benefits of low-impact exercise
Many low-impact exercises offer the benefits of high-intensity workouts but are far easier on the body and generally don’t require special equipment beyond a good pair of shoes and comfortable workout clothes. Low-impact exercises include swimming, yoga, pilates, dancing, bicycling, and even some types of strength training. THE ADVANTAGES OF LOW-IMPACT EXERCISE ARE CLEAR Weight control Some people think only high-impact exercises will burn calories. In fact, low-impact workouts can be just as efficient. Reduced chance of injury Low-impact exercise puts less stress on your joints and muscles. Activities like swimming, for example, are often suggested to people trying to rebuild their strength after an injury. Improved flexibility Many low-impact exercises enhance flexibility, which helps to reduce stiffness and muscle pulls. Workouts involving yoga, swimming, and Pilates help strengthen your core and improve flexibility. Allow you to be more active Typical exercise programs encourage you to balance intense workouts with “active rest” days that allow your body to recover. Low-impact exercises put less stress on your body, reducing the need for rest days. You can remain consistently active. Mental health benefits Studies show that something as simple as walking for just one hour every day decreases the rate of depression, boosts your mood, gives you energy, and helps reduce anxiety. TYPES OF LOW-IMPACT EXERCISE Exercise walking The goal is to walk fast enough to elevate the heart rate and gently work the muscles. It can be done outdoors, on a treadmill, or in a shopping mall. Elliptical trainer or step machine These machines simulate the movements of jogging, running, and walking upstairs without the wear and tear to the body, providing aerobic benefits without the pain. Stationary bicycling. A stationary bike mimics the pedaling motion of a bicycle, providing aerobic exercise without the jostling impact of riding on uneven ground. You use a stationary bike as part of a spinning class or at home. Swimming and water aerobics. Exercising in the water combines added resistance and natural buoyancy to provide aerobic exercise with minimal impact on the spine. As Jim Rohn once said “Take care of your body. It’s the only place you have to live”.
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Do Artificial Sweeteners Contribute to Diabetes?
It seems there is certainly evidence for this. Our intestinal beneficial bacteria are the seat of our immune systems, and they also help keep insulin and blood sugar at healthy levels by affecting digestion of sugars and production of gut hormones that control this process. Artificial sweeteners like aspartame, acesulfame K, and sucralose kill off good bacteria. These sweeteners are everywhere, and this is one of the MAIN reasons we eat real food, and we do not buy things pre-packed or processed. The Journal of Nature shows that all artificial sweeteners induce glucose intolerance and insulin resistance by altering the gut microbiota which in turn may lead to type 2 diabetes. Stop and think about this for a second. That ‘innocent’ sweetener you add to your coffee – is it one of the chemical man-made sweeteners? If it is, maybe it’s time to stop it. These things have the power to completely change the flora in your gut – this is serious. The whole community of organisms is affected, and you will end up the worse off with a weakened immune system These sweeteners are not harmless, they have far-reaching side effects from panic disorder to diabetes to brain tumours – and even (can you believe this one) weight gain. But hang on, isn’t this why you are taking them – to avoid weight gain? It amuses me to see the most overweight people piling in the artificial sweeteners in coffee shops, although I do feel sad when I see it. There are over 90 different symptoms attributed to the ingestion of aspartame alone, one of which is weight gain. Any chemical concoction in a lab will have side effects, and one is as bad as another – so don’t fall for the hype. What gets to me most is that diabetics are encouraged to further destroy their already fragile health by using these as a sugar substitute. Sucralose is another popular sweetener with a sting in its tail. Sucralose in humans appears to attack the nervous system producing cancer, birth defects and immune system destruction, and in animals swollen livers, calcified kidneys and shrunken thymus glands – and it reduces gut flora by 50%. This is not food, and should not be put into the body. It’s FrankenFood. “I recommend only Stevia, Xylitol and Erythritol as safe sweeteners” Stevia is a sweetener herb also known as sweet weed, sweet leaf, sweet herbs and honey leaf.The leaves of stevia are sweeter than sucrose with zero calories and are totally safe when used as a sweetening agent. This plant also exhibits antibacterial, anti-inflammatory, hypotensive, antiseptic, diuretic, anti-fertility and cardiotonic properties. It has also been documented to have good effects on treating skin diseases such as dermatitis, acne, eczema etc. Xylitol is a sugar alcohol that is used as a sweetener. It can be found naturally or artificially prepared mainly from plant materials chemically or by fermentation of hemicelluloses from agricultural biomass by yeast or bacteria strains.Xylitol can reduce constipation, diabetes, obesity, and other body syndromes or illnesses; it has also revealed its stimulating effect on digestion and immune system. However, it can produce some side effects such as irritable bowel syndrome, diarrhea, nephrolithiasis, etc., when consumed in excessive amounts. Erythritol is a naturally abundant sweetener widely used as sweetener in calorie-reduced food, candies, or bakery products. The use of eythritol has shown to decrease metabolic disorders, such as obesity, glucose intolerance, dyslipidemia, and fat accumulation in the liver. It also exerts anti-inflammatory effects in the intestine. Sources: https://pubmed.ncbi.nlm.nih.gov/32031079/ https://pubmed.ncbi.nlm.nih.gov/32638045/ https://pubmed.ncbi.nlm.nih.gov/29196787/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8197374/
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How chewing affects weight loss
Has anyone ever told you that the way you chew your food could influence your weight loss? Well it’s true – try it. Digestion starts in your mouth where salivary amylase begins to digest any starches. If this ‘science moment’ has already lost you, we’re sorry – it’s just a starch-digesting enzyme. “But I don’t eat starch”, you may say. Oh really? Everything which is not fat or protein contains some starch (another word for carbohydrates) and needs to begin the digestive process in your mouth. That’s why you have teeth. We’ve watched people get food down their throats as though there were no tomorrow, as if eating was a race. They want to see how fast they can polish off that plate of food, and then wonder why they feel bloated, uncomfortable and can’t lose weight. It all starts with chewing your food. Eating in a distracted fashion instead of ‘mindful eating’ is a really important part of eating and chewing. You want to have no distractions from TV, cell phones or iPads. People around you are the only ‘distraction’ you need as you bond together over a leisurely meal. Emphasis here on ‘leisurely’ too by the way – eating in a rush can interfere with digestion and cause further misery. Mealtimes should be leisurely, relaxed experiences, not smash-and-grab, eat-as-fast-as-you-can experiences. When you concentrate on what you are eating, you chew more, your body is relaxed and not tense, all of which makes for better digestion. So instead of literally ‘inhaling’ your food at a furious pace, settle down to enjoy every meal, eat mindfully, chew your food well, take it slow, and you’ll see the difference in your health and weight. Another scientific nugget alert – skip it if you don’t like these bits! In the mouth are specialised enzymes called salivary amylase, which begin the very important process of digesting starches. If food screams through the mouth down the hatch and reaches the stomach hardly chewed without that all important step, there will be considerable discomfort. Our stomachs don’t have teeth you see, our mouths do – so it’s logical that chewing is where digestion needs to start. Here are some good reasons to chew your food well – just as mum told you to do (and we know she’s always right. Right?) When you eat, salivary amylase breaks the food down into simple sugars, creating an almost sweet taste, and prepares the food for the next stage of digestion. If you have ever eaten a little piece of savoury bread on its own and chewed it well, within seconds it tastes quite sweet as the starches are changed into sugars. The more you chew, the sweeter it tastes, so you really need to be keeping that food in your mouth and chewing it for quite a while to break it down properly before the next stage of digestion takes place. Choose the company you eat with very carefully. People who rattle or irritate you will cause indigestion (probably even without food!) so choose great companions or family members to eat with. They’ll hopefully bring about a state of enjoyment and calm. Eat with like-minded people. It’s not going to do much good to go out to eat with those who want to stuff a hamburger or pizza down their throats in 5 minutes, as it will force you to race through your chicken salad with about 3 chews per mouthful. We’ve all seen the person who literally shovels food into their mouths – face close to the plate, and a fork that is lightning fast, back and forth from mouth to plate – it’s a blur. This is not good. If you eat very fast, you will eat far more than if you chewed your food well. It will also add to any digestive problems like bloating, and on top of that you won’t be able to effectively absorb your nutrients. This is highly undesirable, and in itself encourages overeating. Did you know that there are endorphins – special feel-good brain chemicals – released when you chew your food more? This would then of course help you not to overeat, enjoy your food more, and ultimately help with weight loss. As you might know, it takes about 20 minutes for the brain to receive the message from the stomach to say you are satisfied and have had enough to eat. When you eat in a fast, manic fashion, you eat more than you normally would, as the brain hasn’t had a chance to register that you’ve already had enough. The gut communicates with the brain in that 20 minute period, so if you are considering ‘seconds’, wait for a while, and you will probably feel too full to have any. You enhance your body’s circulation by chewing well, improving your immune status, deriving more energy from your food, staying full longer and improving your skin health. All as a result of chewing your food better, and eating more slowly. This will naturally extrapolate to a more stable weight. Mealtimes need to be a time for enjoying flavours, the smell of the food, appreciation of the taste and texture of the food and for appreciating a beautifully prepared plate. Chewing slowly and in a mindful manner brings about a heightened enjoyment of the food you are eating too. You’ll eat a little less, but with much more enjoyment. See food and mealtimes as pleasurable activities that are to be entered into with delight, anticipation and gladness – and stretch out the experience. The steps of relaxation, chewing, enjoyment and awareness of what you eat, as you eat, are as much an integral part of the healthy eating experience as the quality of the food itself. You need to factor in time to eat at leisure. Just as you factor in 10 minutes for a shower, or half an hour to travel to work, so you need to factor in time for your meals. Turn your cellphone off, and the TV! Don’t do your Facebook or email either while eating. You could put on some soothing music if you like, as this is conducive to really relaxing, healthy chewing and eating. But please don’t watch the news while eating. It’s enough to make you throw up most times anyway. Learning to be quiet while eating without any noise at all is also an amazing discipline. Don’t read, talk or be distracted – it’s a time for you to sit and concentrate on this wonderful activity of eating good, healthy food. Try chewing each bite 30 times, and you will derive more benefit than a down-the-hatch race through your meals. And think about it while you are chewing it. Consider what you are eating, and why it is doing you good. Of course it goes without saying here we don’t want to be eating junk food, as this will do nothing for our bodies! Another great idea for making enough time for eating is to time yourself – give yourself say 20-30 minutes per meal. Have your meal on cue at say 7am or 1pm or 5pm each day – and don’t leave the table until half an hour or at least 20 minutes have passed. Try to create a routine. There is likely to be virtually no heartburn, reflux, bloating or discomfort after a meal eaten this way. Food is meant to be enjoyed, savoured and revelled in. Don’t ruin it by not chewing it properly or squandering the wonderful experience with bad company or technology. Bon appetit! View our recipes here: https://www.google.com/url?q=https://sallyanncreed.co.za/recipes&sa=D&source=docs&ust=1676884616570115&usg=AOvVaw0n5NkfuhNXmafKykqV-Mih
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Lovely Leptin
Leptin. It’s the wonderful hormone that tells you that you’ve had enough to eat. We all want this hormone! It’s highest in the evening and early morning hours so the body can repair itself without getting hungry. Aren’t our bodies wonderful? Hormones are little messengers sent to different parts of the body to carry out a specific function. Leptin, a protein that functions as a powerful hormone, is made by the body’s adipose tissue (fat stores) and the gastric mucosa or adipose tissue (fat stores). Our fat is an organ all on its own and has an amazing function, it’s not just there to pack the calories away like a drawer. When energy reserves are high. Produced by the fat, leptin travels to the brain where the ‘message’ is delivered as to the state of how much fuel is available to the body, and the rate of metabolism based on the fuel stores. The brain can’t ‘see’ how much fat you have stored for fuel – it relies on leptin to report back on this score. If leptin doesn’t do its job properly, the brain gets a garbled message that fuel stores are low, so the message is then sent out to eat more to replenish these stores. The “leptinmeter” as we call it is like a fuel gauge and if the gauge is working properly and is reliable, the message is received and you don’t want to eat any more than you need. Diet-induced obesity interferes with the hormonal regulation of body weight and hunger. Very often, overweight/obese people have a malfunctioning “leptin meter” – or it could be broken. More and more food is then needed to satisfy your hunger and cravings. So how can we optimise this great hormone? Here are a few ways to normalise leptin Eat 2-3 main meals alongside 1-2 snacks (don’t snack all day – it’s really the worst thing to do for leptin) Eat smaller meals – don’t gorge and stop when you are full Ensure that you eat enough and feel full to avoid having seconds Chew your food very well Eat real food, not junk Have a high protein breakfast Try to eat 2-3 hours prior to bedtime, and never eat after dinner Use a smaller plate – it’s a clever, subtle trick to get you eating less Have more protein at breakfast than at dinner Space out your meals, eat every 2-3 hours Eggs are the best ‘brekkie’! If you are only eating protein such as eggs, you might want to add in some “quick” fibre like soaking some chia seeds (our favourite) for a few minutes and having them with or before your meal. You could also use psyllium husks – this way you get some fibre to slow stomach emptying, fill you, and provide the fibre the meal may be lacking without fibrous veggies. This also helps enhance the leptin-insulin signalling response. When you eat, you turn on hormonal switches which send messages to the body. Food is information for the body, not just something to get you to the next meal. Adequate amounts of leptin will encourage the body’s metabolism to speed up. Too little, and the body will flip into ‘famine’ mode, slow the metabolic rate and plan to store more fat. Although some people do have a fairly good “leptinmeter”, they will override this and continue eating for various reasons, eventually causing it to malfunction. Sadly the way society is programmed, food is there to be eaten anytime you like, and as much as you like without restraint. Now you know better. Did You Know? Inside your belly button are thousands of bacteria that form an ecosystem on the scale of an entire rainforest References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651558/
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The Problem with Soy
Are you using soy milk thinking it’s healthier than dairy, or perhaps taking isoflavones for menopausal symptoms – or even eating tofu as a “healthy” alternative to animal protein? Many people today perceive soy products to be healthy, but nothing couldn’t be further from the truth. The risks to your health associated with soy are significant and worth looking at closely if you are considering soy as a dietary addition. While this article could go on for the length of an entire book, I’ll cover just a few areas to give you a good idea of the dangers you face when consuming soy products. Hormone Health Soy certainly is not a healthy alternative to HRT by any stretch of the imagination either, in fact it may worsen your symptoms. At the end of a 2-year study (published in Aug 2011 Archives of Internal Medicine) showed no improvement in symptoms or bone loss. Even a very small amount of isoflavones have the ability to disrupt hormonal balance (around 1 cup of soymilk). In fact dietary estrogens in the form of soy foods were found to have the potential to disrupt the endocrine system with the effects in women similar to taking the breast cancer drug Tamoxifen (Proceedings of the Society for Experimental Biology and Medicine 1995 Jan;208(1):51-9). Thyroid Health A study done in 1999 found that just 2 tablespoons daily of roasted and pickled soybeans for 3 months (given to healthy adults receiving adequate iodine in their diet) was enough to cause thyroid suppression with the characteristic symptoms of malaise, constipation, sleepiness and even goiters (Nippon Naibunpi Gakkai Zasshi 1991, 767:622-629). It blocks the T4 to T3 conversion. Alternative to Animal Protein People eat soy to get ‘vegetable protein’ – but what they don’t realize is that the phytates in soy actually impede absorption of protein, deprive them of B12 and impede absorption of four key minerals: Calcium Magnesium Iron Zinc The phytates are deactivated when soy is fermented but how many people really eat it in the form of the traditional fermented form? Most ‘fermented’ soya is not made in the traditional method anyway. In the East very little soy is actually eaten and it’s all fermented in the ancient way. There is a dark side to soy too. In an excellent article entitled “The Ploy of Soy” by Sally Fallon and Mary G Enig, Ph.D., of the Weston A. Price Foundation – Fallon and Enig put the nutritional realities of soy consumption into perspective. Here are a few of the key points they make: Soybeans contain “antinutrients” that inhibit enzymes needed for protein digestion and amino acid uptake Soybeans contain hemaglutinin. A substance that promotes the clotting of red blood cells. Enzyme inhibitors are reduced in bean curd and tofu but not completely eliminated. When vegetarians substitute dairy products and meat with bean curd and tofu. they may risk serious mineral deficiencies. Kidney Stones Soy intake may also increase kidney stone risk. A 2001 study published in the Journal of Agricultural and Food Chemistry showed how soybeans, tofu, and commercially processed soy products contain extremely high levels of oxalate. This is a compound that binds with calcium in the kidneys. It also increases the risk of kidney stone development. Genetic Modification 91-98% of the world’s soy is genetically modified. The genetic modification is done to impart resistance to the toxic herbicide Roundup. While this is meant to increase farming efficiency and provide you with less expensive soy. The downside is that your soy is loaded with this toxic pesticide. This toxic pesticide has been fingered in many cancers especially kidney cancer. There is also concern that it may cause Parkinson’s Disease. Inflammation & Allergies It’s also inflammatory. Inflammation from a soy allergy can develop anywhere in the body where there’s soft tissue. The most common places, besides in the gastrointestinal tract, are in the nose, lungs and skin. You could experience nasal congestion, sneezing, a runny nose, postnasal drip and sinus pressure pain from nasal inflammation, according to the Cleveland Clinic. The lungs can swell, leading to asthma symptoms such as shortness of breath, chest tightness and wheezing. Hives, eczema and general itching are common skin inflammations from a soy allergy. Fattening Soy! Animals are fattened on corn and soy all over the world – it’s in the feed for every kind of animal, and is almost always genetically modified. If this fattens them, why would we think we’d not put on weight from soy? Soy is one of the most lucrative crops around. Sadly at the expense of other crops this awful bean is being grown instead of nourishing vegetables. As well as instead of putting animals back on the land. Over 350,000 farms in the United States produce soybeans. This accounts for over 50% of the world’s soybean production and $6.66 billion in soybean and product exports in 2000 (heaven knows what it is now…). Soy has a metabolic estrogenic effect in the body. If you’re male you may want to think twice before consuming processed or unfermented soy products, as these types of soy can be feminizing. Excess estrogen in men is a known cause for gynecomastia (fatty breasts in men), prostate enlargement and cancer. Women shouldn’t have excess estrogens circulating throughout the body either. Estrogen dominance is a known cause for PMS, breast cancer and other female disorders. If you can’t figure out why your stubborn fat and metabolic disorders increase the problem may well be the processed soy you are eating, perhaps without realising it. Whether it is soy milk, soy ice cream, veggie burgers, tofu or other processed soy based products, all overwhelmingly contribute to an excess of estrogen in the body. Bottom line soy is fattening for man and beast. Do You eat Soy? And in case you think you eat little or no soy – check the label. Surprise!! Soy is in everything today. From so-called health foods to cereals, breads, medications, meat products, protein bars and almost 100% of processed foods. You name it and you will probably find soy present. The only sure way to eliminate soy is to eliminate processed food completely and eat real food. It’s in everything from dog food to take-aways to baby food to vegetable oils. How to Recover from Being ‘Over-Soyed’ The gut will need healing if you have been exposed to a lot of soy. Eliminate all grains and all sources of soy. Introduce a lot of bone broths, sauerkraut, kimchi and other cultured foods, coconut oil and probiotic supplements.
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The Importance of Drinking Water
Many people know that humans are made up of 25% solids and 75% water. But did you know that 85% of brain tissue is water, which means we need loads of water to remain healthy. Not drinking enough water may trigger symptoms seemingly unrelated to dehydration, such as: excess body fat poor muscle tone digestive complications joint and muscle pain water-retention decreased digestive function increased bodily toxin build-up After clean air, water is our most important component for survival. An adult can last about 2 months without food, but only a few days without water. There are many reasons to drink water. Digestive and metabolic processes rely heavily on water for chemical reactions in the body, carrying nutrients and oxygen to the cells through the blood. It also helps cool the body through perspiration. Water lubricates joints and gets rid of waste products via the kidneys. We even need water to breathe – our lungs must be moist in order to extract oxygen and excrete carbon dioxide, and a lot of water is lost daily just through exhaling. Dehydration can impair almost every aspect of your health. Water-retention is a symptom frequently eliminated by drinking more water (It seems counterintuitive, but it’s true). The body also cannot metabolise fat adequately if you don’t get enough water, and weight loss is hindered. Whoever thought water could make such a difference to your health? If drinking 8 glasses a day is a concern regarding frequent trips to the bathroom, don’t worry – your bladder adjusts and in a few weeks this will normalise. Dehydration may manifest as dry mouth – but this is often the last outward sign of extreme dehydration. Other signs include: Heartburn, stomach ache Recurring or chronic pain Lower-back pain Headaches Irritation and/or depression Water-retention Drinking tea, coffee, alcohol, or fizzy drinks isn’t enough. While these beverages contain water, they’re dehydrating fluids, meaning they cause further water loss from your body’s reserves. So make sure you drink to your good health all year round with delicious, pure (distilled if you can) water.
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What is a good, healthy breakfast?
Many people ask me what we eat for breakfast – well that’s a loaded question – all sorts of things! But we’ll get to that later. A healthy breakfast is really important in helping you to avoid the mid-morning crash that most people feel after eating an unhealthy breakfast. It’s all about the secret of keeping your blood sugar stable. Here are some tips and ideas of how to have a great breakfast that keeps you feeling fabulous all day. However, be cautious and bear the following in mind: Eat fruit with a low-glycaemic index– As this will help stabilise your blood sugar levels thereby minimising the crash, which can often leave you feeling irritable and hungry. Fruits with a low glycaemic index/sugar content include apple, blueberry, cherry , grapefruit, grape, orange, peach, pear and a plum. Minimise your sugar intake – Minimising sugary foods is the best way to avoid the brain fog, mid-morning sugar cravings and subsequent weight gain and inflammation that sugary food brings with it. What about that morning cuppa? Habitual intake of 3 to 4 cups of coffee is said to be safe and is associated with the most robust beneficial effects. Brews solely made with chicory will not give you the beneficial properties so rather steer from it. You know what they say, “life begins after coffee”. Reduce your intake of refined breads, cereals, breakfast bars and pastries – Eating refined starches is similar to eating sugar, as they are quickly converted to sugar in the body and have the same effect as sugar. If eating a healthy breakfast – which will give you energy, a clear mind, great mood, prevent both cravings and even hunger for most of the day – is what you’re after, here are some tips: Eat healthy fats – Healthy fats are extremely beneficial and nutritious. Think pasture-fed butter, pork lard, duck fat, coconut oil, olive oil and macadamia oil for a start. (Healthy fats won’t make you fat by the way.) Treat yourself to some real food in the form of animal protein – such as eggs, chicken livers, fatty fish (salmon, sardines, pilchards, tuna), and steak. Fry lightly in butter or coconut oil, and you will be set up for the day. Don’t be scared of having eggs every single day. Steak and eggs is a great brekkie – with a few sprigs of rocket. Mmmmm…. Add in some vegetables like rocket, spinach, watercress, a slice or so of aubergine, asparagus, even ½ an avocado – anything you fancy. Have a cup of coffee if you wish, but try it black without sugar. Avoid tea directly after breakfast as the tannins will interfere with iron absorption – save that for tea time. People often ask us what we have for breakfast, so here are OUR favourite healthy breakfasts: Avocado with smoked salmon or fresh sautéed salmon. Rocket/watercress with scrambled eggs and sometimes a little slice of goat cheese. Wilted spinach with scrambled eggs in butter (or our homemade Hollandaise sauce). Eggs and bacon, cherry tomatoes and mushrooms – all done in pasture-fed butter. Chicken livers sautéed in butter or coconut oil or both, with asparagus and mushrooms. Baby mixed grill of a small pasture-fed charcuterie sausage, little piece of steak and an egg with asparagus and a few cherry tomatoes, maybe even fatty bacon and mushrooms. It’s not necessary to overeat by the way, just eat enough for a good brekkie. The variations are endless, and you need to have what you feel like that day. We need to only eat to hunger, not routine or habit. However, don’t try to avoid food – eat when you are hungry and three good meals a day will give you a wonderful array of nutrients your body needs. Not eating often deprives you of much-needed nutrition, and it’s different for everyone. So just eat when you are hungry.
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