Q:
How much emphasis do you place on nutrition?
A
huge amount! I see many people who are consistent with their training
but because of their nutritional habits, they struggle to achieve the
results they’re after. Often it’s easy to blame lack of results on an
exercise programme - or other factors, but 99% of the time it comes
back to nutrition.
Q:
And why do you think many people find it difficult to master good
nutrition?
Well,
some habits are hard to break- and this is especially true with
nutrition. Changing eating habits requires discipline and determination
at first. But when you become more mindful of the choices you make, the
benefits are very rewarding. Energy levels are the first to improve,
and then changes in body composition start to become evident. This is
what creates the incentive to stay with a healthy eating plan.
Planning
is very important. Preparing meals and snacks in advance is the best
way to ensure you stay on track. And it doesn’t make much time- just a
few minutes in the evening or before work each day. Once you establish
a routine it becomes something you automatically do - just like
brushing your teeth!
Q:
The Atkins diet has come under a lot of scrutiny. What is your
personal opinion regarding low carbohydrate diets such as Atkins?
The
Atkins diet might be ideal for obese people who need to lose weight
quickly for medical reasons. But I have several concerns with this
style of eating.
Firstly,
carbohydrates have been given a lot of unwarranted bad press lately.
And eliminating an entire food group is not the answer! It’s just a
matter of choosing the right carbohydrates at the right times and in
the right amounts. After all, carbohydrates are the body’s preferred
energy source!
Secondly,
the Atkins diet is very limited in terms of fruits and vegetables and
therefore it is deficient in many essential nutrients required by the
body for good health - vitamins, minerals, antioxidants, enzymes -
nutrients that are needed by the body for the functioning of a strong
immune system and that protect us from cancer and degenerative diseases.
And
finally is the issue of sustainability. If a nutrition plan can’t be
sustained long term then it is in fact…a DIET! And diets usually
involve one form of deprivation or another. I know several people who
have achieved dramatic weight loss on the Atkins diet, but a few short
months later this style of eating became impractical and weight gain
was inevitable.
Moral
of the story – don’t go on a DIET! Diet is a dirty 4 letter word!
Sensible eating is about adopting healthy eating patterns that can be
continued for a lifetime.
One
thing I emphasize with my clients is that you always want to keep the
big picture in mind. Many diets these days are only focused on calorie
intake, grams of carbohydrates, fats etc. We need to change that
approach and start looking in terms of balance. We should be choosing
nutrient dense foods that boost the immune system, increase energy
levels and contribute to longevity. The old adage, “you are what you
eat” is so true!
Q: What are your thoughts on the
food pyramid?
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The original USDA pyramid |
Well,
it’s completely outdated for one! I think most people are surprised
when they discover that the food pyramid was drafted by the U S
Department of Agriculture and was in fact based on the same model
designed to fatten cattle – and to boost sales in the grain industry!
There was a political agenda behind the food pyramid – and it certainly
had nothing to do with good health!
The
food group we were told to eat the most of was carbohydrates – they
form the basis of the pyramid- breads, pasta, rice…Therefore it’s no
wonder we have escalating rates of diabetes, obesity and so many health
problems today!
The
food pyramid advocated a very low fat diet- but as we now know, we need
healthy fats in moderation. Therefore it doesn’t distinguish between
good fats and bad fats.
In
recent times a new food pyramid has been advocated. Dr Mitra Ray,
author of ‘From Here to Longevity’ calls it the ‘longevity pyramid.’
The
new pyramid has a base of vegetables- 5-10 servings, meat fish and
poultry- 2-3 servings and nuts or seeds- 1 serving.
The
2nd tier is comprised of fruits - 2-4 servings. The 3rd tier (eat the
least of) is grains, breads and cereals – which has a maximum of just
2-3 servings!
Times
have certainly changed!
Q:
When designing a nutrition plan for your clients, what do you consider?
The
first thing I check is how many meals per day that person is eating. In
order to keep body fat levels under control, it’s important to keep
blood sugar levels stable by consuming at least 5 small well balanced
meals throughout the day. The traditional “3 square meals” per day
approach doesn’t work! Then I check the quality of the foods - making
sure that there are plenty of natural foods - rather than processed and
refined- and that there is an emphasis on fruits and vegetables, good
sources of protein, healthy fats and plenty of water. Obviously the
ratio of carbohydrates, proteins and fats depends on the particular
goals of the client, their energy output, what sport’s they’re involved
with etc.
Q:
In one of your recent fit tips you advertised an
alternative to sugar. Tell me more.
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Xylitol - The
alternative to sugar |
Yes,
it’s called Xylitol. It’s a natural sweetener that looks and tastes
very similar to sugar. It’s derived from birch bark and occurs
naturally in many fruits and vegetables.
Xylitol
has a glycemic index of just 7 and has no virtually no effect on
insulin levels! Compare this to sugar which has a GI of 100 and which
results in a rapid release of insulin - and of course, high levels of
insulin are associated with a greater propensity to store bodyfat.
Xylitol has 40% less calories and 75% less carbohydrates than sugar!
Sugar
is often called the “white poison” as it is associated with diabetes,
obesity and a whole host of medical problems. Xylitol, however, is the
complete opposite to sugar. By that I mean it boosts the immune system,
it stabilizes blood sugar levels, it helps to stop carbohydrate
cravings, it’s ideal for diabetics, it even remineralises the teeth!
This
substance has actually been around since the 1930’s but it’s only just
recently that it has started to gain recognition in Australia and NZ.
Needless to say, it’s an amazing discovery!
Xylitol
is an excellent alternative to sugar.
Q:
What is your personal opinion regarding nutrition supplements?
In
a few cases, some supplements can be the icing on the cake....but
supplements are only effective when they are combined with an
intelligent training and nutrition plan. All too often people are
looking for the “magic bullet” and focus on the details rather than the
big picture. I’m often asked “What type of fat loss supplement should I
take?” The focus should be on nutrition first and foremost!
In
most cases there is no independent research done on supplements. Most
of the endorsements come from companies who have a vested interest in
selling their products.
Q:
Which supplements do you personally recommend and why?
There
is really only 1 supplement that I recommend as I believe in its
effectiveness 100%. It’s the most researched wholefood supplement in
the world and it’s called Juice Plus.
The
reality is that most people don’t eat the recommended 5-9 servings of
fresh fruits and vegetables per day for good health. Juice Plus is the
convenient and affordable solution. It contains all the nutritional
essence of 17 fruits, vegetables and grains – but without the calories!
What
impressed me most about Juice Plus was the science behind it. It’s been
independently reviewed and is proven to be bioavailable- that is, it’s
absorbed at a cellular level. It significantly increases immunity,
boosts antioxidant levels, slows free radical production - and
therefore slows the aging process.
Every
study ever conducted shows the numerous benefits of fruits and
vegetables and their role in the prevention of diseases such as cancer
and heart disease.
More
and more doctors and health professionals are recommending this whole
food supplement to their clients. I’ve been taking Juice Plus+ for over
6 years now and have had some very noticeable benefits, most which were
noticeable after just a few short weeks - increased energy levels,
faster recovery from workouts, less muscle soreness, better quality
sleep - just to name a few.
Q:
What about vitamins and minerals?
I
never recommend my clients to take isolated vitamin or mineral
supplements - unless that person has a specific deficiency, and even
then, it should only be taken short term – that is, until the
deficiency has been rectified.
Vitamin
and mineral supplements are not well absorbed by the body. We need
thousands of phytochemicals – vitamins, minerals, antioxidants,
enzymes- and these can only be found in fruits, vegetables - or Juice
Plus+. It’s the synergy of these phytochemicals working together that
produce the desired result- not isolated vitamins or minerals.
(Read Mark's
article 'Is
Vitamin and Mineral Supplentation Necessary?')
Q:
What about sports supplements?
Well,
it all depends on the individual and their goals. I’ve personally
experimented with and researched many supplements over the years. And
the top 4 in my books are:
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Whey protein powders |
Whey
protein powders - For the most part they’re convenient
as meal replacement shakes or as in between snacks. They’re also an
excellent way to increase protein intake.
Creatine
- Creatine is also
produced naturally by the body and can be found in small quantities in
fish, chicken and steak. Creatine is also a cell volumiser and can
result in increased strength, and muscular size. For best effect,
creatine should be cycled on and off.
Glutamine
- Glutamine is the most
abundant amino acid in the body and these levels are of glutamine are
often depleted in hard training athletes. Glutamine boosts the immune
system, increases glycogen storage within the muscles and improves
recovery times.
Essential
Fatty Acids (EFA’s) - Healthy
fats are required by the
body for brain and hormonal function, joint lubrication, healthy skin,
hair and nails. If you eat plenty of fish, salmon or tuna on a regular
basis you’re
covered, otherwise 1-2 tbsp per day of flax or fish oil is
ideal.
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