Category Archives: Eating Healthy

The missing ingredient you can’t buy

What should I eat Australia?

During the week I attended a debate with 6 of the leading nutrition experts in the country, see panel below. One of the learning’s I took away from this which was by the least qualified of the panel – the humble hippie nutritionist Lola Berry. Lola brought up that she has found the missing ingredient from most people’s food is not protein, carbs or fats, it’s the invisible ingredient – happiness.

If you are going to get anxious, stress out or regret what you’re about to eat – don’t eat it, don’t even put yourself in that situation.

This means don’t go to the pub if you’re going to feel like you’re missing out on fun when everyone else is drinking booze. Either go and have fun drinking water or don’t go at all.

The worst thing you can do is put yourself in a situation where you know you’re going to break, regret it the next day and then berate yourself and get depressed for the rest of the week.

This is the same with any treats consumed in excess such as biscuits or in my case ice cream. I don’t buy ice cream or any processed sweets because as a wise man once told me ‘Once you’ve bought it, you’ve already decided to eat it’.

I know myself and know that ice cream will be inhaled that Friday night no matter how strong my will power, so I simply choose not to buy it and occasionally enjoy ice cream when I go out.

To prevent ill-health, weight gain or feeling depressed work out your patterns of self-sabotage and then find practical yet still enjoyable ways to avoid them, as stressing yourself over a food or drink, which might not be that bad for you in the first place, will cause it to become bad due to your negative emotional state.

So enjoy your food and your treats without any guilt or stress and that will help you make better food choices and prevent the physical and emotional hangover.

The panel included Food blogger Sarah Wilson (IQS), Dr Catherine Itsiopoulos, Lola Berry, Dr Sue Shepherd (Developed the Low-FODMAPS diet), Professor Kerryn Phelps and author David Gillespie. 

#wsieaustralia

 

How to win the war on weight loss in Winter

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During the week I attended yet another presentation on the Low Carbohydrate High Fat diet (LCHF), held at the University of Sydney, Camperdown.

The 4-hour presentation included scientists, researchers, elite coaches and even a dietician (shock horror). Their presentations were on the long-term findings when both elite athletes and everyday people were placed on the LCHF diet.

To save you the technical mumbo jumbo and boring you with all the studies, here are the main findings.

How Carbs lead to weight gain

  1. Large amounts of Insulin are produced in response to alcohol, sugar and starches entering your bloodstream.
  1. Insulin is produced by your pancreas and is a fat storing hormone.
  1. When you restrict the amount of sugar and starches that you eat, the levels of sugar in your blood begins to stabilise and your need for insulin to remove the sugar from your blood decreases.
  1. Once your insulin levels decrease your body begins to burn your stored fat supplies. This results in longer lasting energy and less fat stored on your body, particularly around your waist.

For many people this news is nothing new, however the next few points will help prevent you putting on that ‘Winter coat’ (nicer way of saying ‘Weight gain’) during the colder months.

Use Fat to make you thin

  1. Due to longer nights and shorter days most people eat themselves awake during Winter with warming comfort foods such as: Toast or croissants with melted cheese, hot chocolate, hot chips and so on. These, and many other Winter-warming foods cause insulin spikes and weight gain.
  1. By adding a good quality cream (such as the ones pictured above) you can squash your carbohydrate cravings dead in their tracks.
  1. Find a good-quality unhomogenised cream or Crème fraîche at your local farmers market or health food store. DO NOT use the standard supermarket creams that contain: Vegetable gums, skim milk, milk solids, maltodextrin, emulsifiers, stabilisers or numbers such as 415 or 407.

Where to use the cream

  1. Cream, or ideally Double cream can be added to certain soups, sauces and stews, I also LOVE it in my coffee.
  1. Crème Fraîche (which translates to ‘Fresh cream’) goes really well in place of yoghurt, sour cream, or even mayonnaise in most recipes.

        Why use Cream

Good quality fats from cream used in your coffee, meals or snacks has a multitude of benefits, including:

  1. Preventing an insulin spike from the caffeine or starchy pumpkin soup, thus improving weight loss.
  1. Adding loads of vital nutrients including the Fat-soluble vitamins A, D, E & K to help  your bones get strong and your skin stay elastic and healthy.
  1. Most importantly these delicious fats add loads of flavour and joy to your diet as well as keep big appetites (like mine) satisfied for hours without ANY carbohydrate cravings.

By learning a few fundamental truths about how the human body really functions, and not what you’ve been subconsciously programmed to believe by the food manufacturers and unethical diet programs, you can start using knowledge, instead of unreliable willpower to keep you lean and healthy for the rest of your life.

This means you can stop obsessing with counting calories, worrying about portion control and make food your BEST friend again, not your worst enemy.

About Tim Pittorino

I’ve been training and nutritional coaching for 20 years and over this time I’ve collected the highest nutrition qualifications from industry leaders Paul Chek, Charles Poliquin and Reed Davis. I’ve coached high profile people like Hollywood actor Hugh Grant, and Ms. Universe contestant Jesinta Campbell. Most importantly I’ve helped thousands of everyday people get healthier and lose weight without deprivation through the BBB system. And now you can have all my secrets to a lean, energized and healthy body.

Supplements – A waste of money or a modern day necessity?

Wholefoods vs. Supplements

Firstly, why supplement? Can’t I get all my nutrients from wholefoods?

100 years ago the answer would have likely been ‘Yes’, but with the introduction of pesticides, processed foods, pollution, excess oestrogen exposure, poor soil and over 80,000 foreign chemicals coupled with…

… a culture largely dependent on stimulants such as: caffeine, white flour, white sugar and alcohol, it would be fair to say the vast majority of people living in modern cities cannot get 100% of their nutrients from food alone.

All of the modern-day pollutants and stimulants listed above block and/or drain the essential nutrients from our body system and leave us with cravings, low energy, poor mood, food addictions, weakened immune systems, short attention spans and pre-mature ageing.

The above signs & symptoms are often dismissed and accepted as normal ageing. BUT as a wise man once told me, “Just because it’s normal, doesn’t make it healthy”.

How do I know if I need a supplement?

If you experience any of the above signs or symptoms you are likely to benefit from certain supplements. It is unfortunate, however unless your lifestyle happens to mimic a Tibetan monk living and breathing with nature chances are a nutritional supplement could really help.

This is particularly true for people who juggle a hectic schedule, often feel rushed/stressed, need an alarm to wake up, need a coffee to REALLY wake up, don’t or can’t sit down to relax at every meal, and live in a city.

Which one do I get?

Get assessed. It is always a good idea to get tested by either a kinesiologist, nutritionist, naturopath or via a bio-resonance test, to see exactly what you need and how much to take.

Then take the HIGHEST QUALITY form of that supplement, whether it be a probiotic drink, a specific tablet or even fermented foods such as sauerkraut.

Your nutritionist/naturopath will likely have a preferred brand of these supplements which they will recommend. I also have my preferred sources, but I’ll go into those more next week.

How do I know it’s working?

You could get re-tested by your therapist, however my preferred way is to get in tune with your body and note how you feel. Generally, you should notice a distinct difference within two weeks.

How long do I take them?

This depends on how far and long you were out of balance. For example, a healthy person might take 1 cycle of antibiotics following an illness. (Antibiotics destroy both good and bad gut bacteria). As they were likely to have had healthy gut flora previous to the antibiotics, regaining good gut balance should only take 3 months of a probiotic program to bring them back to full health.

Someone who has had a long history of stress, is a daily coffee drinker and has a poor diet will take much longer to regain a healthy gut balance.

How much should I spend?

Just like food, you get for what you pay for – a cheap price usually means a cheap (and useless) product.

Conclusion:

When consuming any new food or supplement introduce 1 at a time and really listen to how your body responds.

On-going self-experimentation is essential to long and lasting health as your body ages and your lifestyle and environmental stressors constantly change.

Get access to more of Tim’s Tips by downloading the BBB app. For the cost of a coffee, get the BAD, BETTER and BEST versions of protein powders, fish oils and other supplements as well as over 1,000 common foods in the western diet.

BOTTOM line: Most people would benefit from some form of nutritional supplement to COMPLEMENT their wholefoods diet.

BBB – Helping you make BETTER choices everyday

About Tim Pittorino

I’ve been training and nutritional coaching for 20 years and over this time I’ve collected the highest nutrition qualifications from industry leaders Paul Chek, Charles Poliquin and Reed Davis. I’ve coached high profile people like Hollywood actor Hugh Grant, and Ms. Universe contestant Jesinta Campbell. Most importantly I’ve helped thousands of everyday people get healthier and lose weight without deprivation through the BBB system. And now you can have all my secrets to a lean, energized and healthy body.