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THERE ARE GOOD FOODS, AND BAD FOODS… EASY AS THAT RIGHT??

THERE ARE GOOD FOODS, AND BAD FOODS… EASY AS THAT RIGHT??

Frustrating post coming up!!! Every week I get asked questions about foods like: ‘Shane is this food better than that?’ or ‘Which is healthier? A or B??’ The majority of the time my reply is along the lines of: It isn’t as simple as that. (SORRY!)   Don’t get me...

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THE WONDERFUL WORLD OF THE MEDITEREANEAN DIET AND NITRATES

THE WONDERFUL WORLD OF THE MEDITEREANEAN DIET AND NITRATES

The Mediterranean diet has received huge attention over recent years due to its fantastic health properties, particularly in the reduction of Cardiovascular diseases. Due to the quality healthy fats, and high nitrate content, it makes for a fantastic approach for...

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THE WEIGHT LOSS ROLLERCOASTER!

THE WEIGHT LOSS ROLLERCOASTER!

  Weight is an aspect of your results, not the total result. Of course it’s nice to see the dial/numbers getting lower and lower each week, but let’s take a moment to hone in on what it is that you really want. If I said to you – ‘You won’t lose ANY weight, but...

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THE OVERLOOKED AREA OF SIGNIFICANCE — Calories

THE OVERLOOKED AREA OF SIGNIFICANCE — Calories

  I wanted to share with you a very important area that is often overlooked. It’s that important that within scientific research papers there is a mathematical equation dedicated to working out the ‘Statistical Significance’ of a result or results from an...

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NUTRI-WINNERS BLUEPRINT!

NUTRI-WINNERS BLUEPRINT!

Stuck Right Now? Don’t know what area of your nutrition to work on next? An amazing lady reached out recently about where to start when getting your nutrition dialled in as much as possible,  and wanted to share my answer with you all, as I think many of you will...

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SLOW AND STEADY FOR THE WIN!

SLOW AND STEADY FOR THE WIN!

WELCOME… to the least sexy post you’re ever likely to read!!! IN THIS POST- I really want to talk about the ‘Quick Fix’ mentality, and sustainability. There are SO MANY diets out there!! I regularly speak to ladies from all over the world that are on their 8th, 9th...

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SCIENCE CORNER- HYDRATION & PERFORMANCE- POST 3

SCIENCE CORNER- HYDRATION & PERFORMANCE- POST 3

Summary and Key Practical Recommendations  From the areas outlined in this article, it is clear that with hydration levels and fluid losses during exercise come high levels of variability between athletes. There is no ‘one size fits all’ advice that can be given. Many...

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SCIENCE CORNER: HYDRATION & PERFORMANCE  2

SCIENCE CORNER: HYDRATION & PERFORMANCE 2

Hydration and Fluid Loss Assessment There are many techniques that are adopted to assess hydration status in field and lab based applications, some commonly used examples are bioelectrical impedance analysis, blood indices, total body water measures (deuterium oxide),...

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SCIENCE CORNER- HYDRATION AND PHYSICAL PERFORMANCE

SCIENCE CORNER- HYDRATION AND PHYSICAL PERFORMANCE

  It will be broken down into 3x chunks so you can follow the content more easily in bite-sized chunks too. The following article is MUCH MORE word-heavy than normal, and also pretty science heavy, so maybe set a little time aside for this one when you have some...

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EVIDENCE BASED NUTRITION: LEMON WATER IN THE SPOTLIGHT

EVIDENCE BASED NUTRITION: LEMON WATER IN THE SPOTLIGHT

Let’s debunk a popular nutri-myth today 😉 Every day we can see nutrition in the news, social media, TV programs, chat shows, magazines, papers. In order to understand a good source of scientific evidence we need first to understand factors such as the publisher’s...

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SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES Post 5

SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES Post 5

INTRODUCTION AND VARIOUS DIET TYPES MECHANISMS FOR FAT LOSS AND MUSCLE PRESERVATION DIET COMPOSITION AND INCREASING LEAN MUSCLE TISSUE RANGE OF EFFECTIVE APPROACHES FOR BODY COMPOSITION >>> PROTEIN, WEIGHT LOSS AND WEIGHT GAIN

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SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES Post 4

SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES Post 4

INTRODUCTION AND VARIOUS DIET TYPES MECHANISMS FOR FAT LOSS AND MUSCLE PRESERVATION DIET COMPOSITION AND INCREASING LEAN MUSCLE TISSUE >>> RANGE OF EFFECTIVE APPROACHES FOR BODY COMPOSITION > What approach would you best fit? (Not your friend from your class, not...

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SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES

SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES

========================================== Post 2. INTRODUCTION AND VARIOUS DIET TYPES >>> MECHANISMS FOR FAT LOSS AND MUSCLE PRESERVATION >> When we consume foods, some of the energy contained within it is released via heat during the process of digestion. Now the...

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SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES!

SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES!

I wanted to share this fascinating with you as some of the biggest names in the world research-wise have got their heads together to create a ‘Position Statement’ a little while back. Essentially, an analysis comprising all the current research from maaaaaany...

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FATS AND FISH OILS!

FATS AND FISH OILS!

Let’s talk fat…. When you take a look at the media in general, fat has become massively demonised. This is pretty irresponsible, and in this post I’m going to help you understand why. -LOW FAT DIETS -FAT MAKES YOU FAT -LOW FAT YOGURTS -LOW FAT MEALS -Low fat this/ Low...

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FAST AND SLOW CARBS

FAST AND SLOW CARBS

Fast and slow digesting carbs can have a tremendous effect on your energy levels for the day. In this post I wanted to go over how there are pros and cons to both slow digesting carbs, and sugary carbs, and how ‘One is Good, and One is Bad’ is simply not the case… To...

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EVERYTHING YOU NEED TO KNOW ABOUT FIBER

EVERYTHING YOU NEED TO KNOW ABOUT FIBER

Fiber is a super important part of our nutrition intakes, but it’s often overlooked, and it’s highly likely that you’re not meeting your recommended daily intakes right now. Just so you’re fully clued up here are the current recommended guidelines per day: • 2 to 5...

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DO YOU HAVE A POOR RELATIONSHIP WITH FOODS?

DO YOU HAVE A POOR RELATIONSHIP WITH FOODS?

The principle that some foods are GOOD, And some are BAD, is madness. If you ate something like a battered mars bar once a month, what would the effect be on your weight management goals?? Answer = NONE. None whatsoever. Now I’m not for one minute recommending that...

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THE BIG PLAN FOR BUSY PEOPLE!

THE BIG PLAN FOR BUSY PEOPLE!

[THE BIG PLAN FOR BUSY PEOPLE!] If I had a penny for every time someone said to me ‘I don’t have time to do X/Y/Z’ I would be a very wealthy man right now! The reality is, everybody has the exact same amount of time available every week: 168 hours. So it’s nothing to...

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[COULD ALCOHOL BE THE PROBLEM TO YOUR WEIGHT MANAGEMENT?]

[COULD ALCOHOL BE THE PROBLEM TO YOUR WEIGHT MANAGEMENT?]

Nothing wrong with a bit of fizz, or the odd pint, a glass of wine every now and again… (Not all at once obvs… haha) BUT, Could your alcohol intake be the source of your weight management problems over recent months/ years? Carbohydrates = 4 calories per gram Protein...

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WHY CARBS ARE YOUR FRIEND!!

WHY CARBS ARE YOUR FRIEND!!

[WHY CARBS ARE YOUR FRIEND!!] Hey team how’s it going?? There are so many people that have been pretty misleading when it comes to Carbohydrates, which has led to a very poor relationship with carbs. Some are even SCARED to consume them for fear of what they’ll ‘DO’...

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Recipe (flax): Gluten-Free Oatmeal Muffins

Recipe (flax): Gluten-Free Oatmeal Muffins Serves 6 1 banana (very ripe) 2 teaspoons olive oil 1 egg ¼ cup coconut sugar (optional) ½ cup flax meal* ¼ cup oat flour* or other gluten-free flour ½ cup oats (gluten-free) ½ teaspoon baking soda ¼ cup nuts or dark...

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Foods to Reduce Night Time Hot Flashes

Foods to Reduce Night Time Hot Flashes Do you get hot flashes? Are they mostly at night? Do they set the bed on fire (but not in that way)? Let's get you some solutions! Before we do that, just some quick info on why hot flashes occur so we can try to effect the root...

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Recipe (Thyroid friendly iodine): Seaweed Sushi Bowl

Recipe (Thyroid friendly iodine): Seaweed Sushi Bowl Serves 2 1 cup cooked rice 1 avocado (thinly sliced) ½ cucumber (diced) ½ red pepper (thinly sliced) 1 green onion (chopped) 2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets) 2 tablespoons sesame...

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Haven’t Changed Anything in Your Diet But Getting Fatter?

Haven't Changed Anything in Your Diet But Getting Fatter? You are positive that you're not eating more food or “junkier” food but you're still gaining weight. Is this possible? Yes! You are NOT crazy! And here's why. We both know that the whole “calories in, calories...

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More Divorce Struggle- emotional tangles

Throughout the last year or so- sorta been some craziness going on in my family.  Struggle, battles, fights, arguments and yes 2 more divorces.  My cousin and brother.  Both were for different reasons obviously- but I could see both of these divorces a mile away,...

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Recipe (Tummy Soothing Tea): Ginger Tea

Recipe (Tummy Soothing Tea): Ginger Tea   Serves 1   Fresh ginger root (about 2”) Hot water Lemon slices (optional) Honey (optional) Pour the water into a saucepan and heat it on the stove. Grate the ginger root into the saucepan.  Let it come to a boil, and...

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5 Reasons You Bloat More After Age 45

5 Reasons You Bloat More After Age 45 Bloating is generally the result of not being able to properly digest foods.  These not-so-digested foods feel like they're just sitting around causing discomfort and a general feeling of being stuffed and “gassy”.   It can...

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Recipe (Veggie): Mason Jar Salad

Recipe (Veggie): Mason Jar Salad Serves 2 3 tablespoons almond butter 1 tablespoon apple cider vinegar or lemon juice 1 tablespoon maple syrup 2 teaspoons sesame oil ½ granny smith apple (diced) 4 radishes (sliced) 2 celery stalks (diced) 4 tablespoons of your...

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