Lifestyle and Nutrition

Don't fear butter!

People commonly associate butter with obesity, high cholesterol and all sorts of other problems and diseases but they couldn’t be further from the truth.

Good quality, organic raw butter from grass fed cows has a lot of health benefits including:

• Improved gut health and function – butyric acid contained in butter feeds good bacteria in the gut, helps maintain a healthy intestinal lining, lowers the risk of colon cancer and is known to relieve symptoms of inflammatory bowel syndrome.

• Strong anti-fungal properties due to its content of palmitoleic acid that also protects us from infections.

• Improves adrenal and thyroid health and function due to high bioavailable form of vitamin A content that is easily absorbing by the body.

• It is a precursor for all sex hormones and has strong antioxidant effects due to cholesterol content. Cholesterol present in butter is protect us from heart disease and repairs our sex hormones.

• Contains Vitamins and minerals: is rich in vitamin A, vitamin E, iodine, selenium and beta-carotenes.

• Contains CLA (conjugated linoleic acid) that has anti-inflammatory properties and anti cancer properties.

   High Protein, High Fat Breakfast

The best way to start your day is to eat breakfast first thing in the morning. A lot of people tend to skip breakfast which elevates cortisol the stress hormone and slows down metabolism which results in fat storing process.  Others tend to eat something quick and easy and at the same time in most cases something they shouldn'tbe eating in the morning – carbs. Most people start their day with sandwiches, cereals and other processed grains.

Eat high protein, high fat and low carb breakfast for optimal body composition and better brain function. Good animal source of protein like organic meat, fish and eggs, are also fantastic sources of good fats that are very important for brain function. Good fat will also keep the level of appetite hormones very low and will give you sustained energy.

If fat loss is the aim, we need to preserve as much muscle as we can, as it is crucial for the metabolism. The less muscle mass we carry, the fewer calories we burn. Most weight loss programs aren’t concerned with how the weight is lost, so calories are often cut too low, which results in loss of lean muscle tissue. The metabolism slows down, and then when an individual returns to normal eating, the lost weight quickly returns – and usually the person will end up heavier than they started.

I recommend that all my clients aim to consume some form of solid animal protein at each meal, to help keep blood-sugar levels stable and avoiding those energy crashes. The body has to work harder (burn more calories) to digest and utilize protein than it does carbs or fat. Protein also keeps us feeling fuller for longer, and studies have shown that those people who increase their protein intake tend to eat fewer calories throughout the day.

Protein is also a primary source of amino acids, the building blocks for healthy hair, muscle, nails, etc. – so don’t skimp.

Low glycaemic fruit and vegetables are great source of vitamins, minerals and fibre. They keep your blood sugar levels steady throughout the day and prevent insulin spikes, energy crashes and sugar cravings. Mix them up with your proteins and you are on the 'highway to health’.

*Remember, breakfast is the most important meal of the day; it’s the foundation. The better the breakfast the more productive your day will be.

*Nuts are great for stabilizing your blood sugar levels for a long time and fantastic source of magnesium, an essential mineral required for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones.