Paleo, keto, vegan, plant-based, low carb, they all have the one connection to be healthy and work for weight loss. My F word is …Fibre – that is right, the less sexy nutrient that gets left until the end of the conversation. It is vital in the absorption of water and movement of digestion. You will realise …
Toxic Xhristmas Load
Toxic Load, toxic dose or toxic burden A poison is only lethal because of its dose, the burden to your organs to detox the overload. Sugars, fried foods, cakes, mince pies, chocolates, alcohols and large amounts of animal proteins overdose at Christmas. All of these elements together will be too much and we make ourselves …
How to Run Better
If you are back out running more this November then let’s have a quick overview of how to improve your run. It is a lot like swimming, the better the technique the less effort is required to move forward. So What are the areas of running that we need to look at? Let’s start with …
Full Fitness & Nutrition in one Hiit
Here you have my 18 week log book Write down your weekly goals: Training Log book run, swim, ride, core train, walk, lift, yoga, stretch. Log how you feel every week. Keeping track of your progress and your diet! Make yourself accountable. Plus Ebook – fitness and Nutrition in a week 65 pages that will …
New – All Blog Posts in one PDF
All my best blogs in one place! Over 80 pages of information, health, nutrition and training. Understand how much exercise, what vitamins, plant-based topics, plus winter training, immune system, gut health and much more. Click the Paypal link to buy just £2.99 and help support the content of this page. The download will then start …
Winter Immune System Vitamin D
The sun is the main way our bodies get vitamin D,
it is also available from animal liver as it is a fat-soluble vitamin and stored in the body.
Living in the northern hemisphere means many months of limited daylight and reduced skin exposure to the sun.
Pale skin can absorb vitamin D quickly, this is why exposing your white feet to the hot sun on holiday can give you sunstroke – it is an overdose, therefore toxic and makes us sick.
Winter, we have much less vitamin D, in fact too low.
This vitamin is actually more like a hormone and reacting under the skin; with the parathyroid hormones and absorbing in the intestines to help the metabolism of calcium and therefore bone development and muscle contractions.
Green leafy vegetables also contain chlorophyll, this regulates calcium, performing like vitamin D*, in short, we need to make sure we have lots of green veg and microalgae, but be careful of beetroot greens, spinach and chard as they have oxalic acid that can cause stones :/
Weak immune system
What science is saying:
Vitamin D (calcitriol), the immune system B cells and T cells have vitamin D receptors and can respond to calcitriol, good levels of vitamin D and calcitriol keeps the T cells from attacking the body’s own tissues. See ref. below
In other words reducing the autoimmune response, inflammation at a cell level
IBS
This is just my opinion but I would guess anyone with digestive issues will not be absorbing vitamins and minerals as well as they could, iron and zinc being the more common deficiencies but also Vitamin D would be a concern. (private consult only, rather than facebook)
What not to eat
When we get colds and inflammation, mucus and phlegm are often the results – foods that make mucus worse, Don’t eat: Bananas, peanut butter, milk, sugar and alcohol, these will make you super snotty!
Supplements
As with most Western thinking, we head for a superlative – the most, the best the highest. If we do this we will cause an imbalance so better to take a medium to low dose over a few months.
I have opted for a tincture drops, 10 drops amount to 1000iu, but 500iu (five drops) in a warm drink daily.
Exercise
We know that moving and lifting strengthen bones and muscles, but what about the light?
Getting outside will still work but with only our faces exposed , 5% of our body, we will need to spend a few hours a day.
I don’t recommend stripping off to go for a run either, as we exercise and sweat, the pores of the skin open and cold gets into the body, so cover the arms and legs!
Thanks for reading.
Caspar
References
* Paul Pitchford, Healing with Whole Foods
Gluten and Glyphosate Brain Problems
What are gluten and chemicals doing to us? As a nutrition advisor and grower of my own vegetables, I have been picking up on the increase of talk about Glyphosate, Roundup, a herbicide used to kill weeds and plant-bacteria. Thus allowing farmed crops to get to their peak at the same time to make harvesting …
Five reasons Eat your Greens
Eating your Greens is good but why? Reason 1: Vegetables are alkaline and balance acidic food. Physical and mental ‘stress’ creates an acidic response in the body, foods such as cake have lots of sugar that is very acidic. Our kidneys, liver, pancreas are very good at balancing the level of acidity. However, vegetables and …
Endurance Training Video
The second part from Nutrition for Endurance Sport. Here we get into the details of how to avoid injury, how to identify weak areas. Heart rate zones, training plans, and lots more Download the pdf here do you have an injury? Chinese massage can help click here
Nutrition for Endurance Training
A very popular talk with running clubs here are the basics, come and see me live to ask questions about your needs Watch and listen here or download the pdf
Fitness and Nutrition Tips for your Working Day
Never ‘do’ exercise again – movement is part of being human My popular Talk at the Skills Space Cheltenham. if you in enjoy this video Pdf download Here are some of my other health and fitness downloads
How to Eat a Healthy Plant-based Diet
The full talk, as seen at Stroud vegan fair Covering balanced and complete proteins with a combination of grains, beans and greens give you all the amino acids that your body needs. Fats, Vitamin B12 and lots more Come and see me live, giving this talk at MBS Show Pitville Pump rooms, June 2oth 2021. …
Seasonal Food Therapy
I am still amazed by the lack of knowledge about the food we eat and where it comes from. Often in any High Street, the is a fashionable twist on the fruit and veg man selling you boxed fresh seasonal – delivered to your door, offering passers by tomatoes in autumn! Tomatoes grow in the …
Can Nutrients prevent Sprains and Fractures?
You may have seen the video of a competitor of the Lake Placid Ironman 2018 just before crossing the line at 13hours 30mins, to celebrate he takes a small jump in the air, he lands awkwardly and breaks his left ankle. His body had gone through not only the very demanding race, but at least three years …
Balance Excess and Deficiency
Balance is equal amounts – not too much – not too little. Excess and Deficiency are the terms that we use to evaluate where we have those in our lives. listen to this post here Excess is normally an addiction or obsession. Obsession in Chinese five elements is an ‘unbalanced Metal’ characteristic, Metal likes order, …
Inspire Determination
Determination and hard work. IF YOU HAVE BEEN READING MY WEB PAGE AND BLOGS, FACEBOOK POSTS AND eBOOKS WILL KNOW THAT FITNESS AND HEALTH IS A LIFESTYLE THAT TAKES CONSISTENCY. I want to pass on my enthusiasm and inspire improvements in wellbeing, nutrition and activities, but sometimes with more incentive than just me. Today I would like to dedicate this post to …
Winter Running
Winter running can be a pleasure or a very problematic task. I want to outline some of the dos and don’ts at this time of year. Winter training means slippery surfaces, cold winds, dark nights, mornings and very low temperatures. Temperature is the main issue, pathogens enter the body through the pores of the skin, so …
Sweet Food Addiction
Sweet food addictions are the drug of the 21st Century. You may be sick of them after holiday binge or sick because of them due to an overload of sugar in the gut. listen to this post here Too much sugar causes bad gut bacteria to thrive, your immune system to weaken and common complaints such as candida rise after …
Neck Massage Tool
NEW NECK MASSAGE TOOL! £14.99 Support small business + free UK postage
Vitamin B12 Warning
Vitamin b12 testing Trained personally tests vitamin b12 supplements Vitamin B12 is an interesting element of nutrition that is talked about a lot. 30% of the population is thought to be deficient in B12. Many diets, such as those based on cheap, highly processed foods, low-quality meats, or strict vegan are low in this vitamin. Why …