Do You Have A Nutritional Deficiency?

How do we find out if we have a nutritional deficiency?

A complete blood profile test can be done by your doctor. It will asses your overall blood and cellular health as well as your risk of disease. But, as most of you roll your eyes at the thought of having another thing to add to the list of things to do, I do have an alternative suggestion…

(You’re welcome to get in touch if you do want to get blood tests, I have a comprehensive list that you can ask your doctor to do for you – if your interested)

The reality is; dietary deficiencies are very common so the chances are…yes, you’ve got one! (No matter how good you think your diet is)

This is a problem because when you’re deficient in key nutrients, your physiology doesn’t work properly. And when your physiology doesn’t work as it should, you feel low on energy. How can you expect to smash a workout, go for a run or complete a great day at work if you don’t feel energized?

Here’s some stats…

deficiencies

I’d like to point out that I believe that RDA is a particularly underwhelming estimation for what’s needed to maintain a “healthy individual”. Nevertheless, it’s a start….

What are the common nutritional ‘red flags’ to look out for?

  • water (low-level dehydration)
  • vitamins and minerals (much lower levels in non-organic fruits and veg)
  • protein (particularly in women/men with low appetites)
  • essential fatty acids (95% of the population is deficient!)

That’s the power of removing nutrient deficiencies. When our bodies don’t have the nutrients they need to carry out their daily functions, we all suffer. But as soon as we get these nutrients, we begin to thrive.

GOOD NEWS IS…You can practically remove the chances of having a nutritional deficiency in an easy, natural way; super green powders.

plantforcegreens

I use Third Wave Nutrition’s ‘Plantforce Greens’ blend, it has no artificial ingredients or additives and it is 100% organic. Packed full of green leafy vegetables, plants, grasses and algae’s it provides you with a wide spectrum of phytonutrients, vitamins and minerals essential for all you’re daily bodily functions.

I don’t gain anything by referring people to this company other than the knowledge you’re getting a perfect product for its use.

Furthermore, you can use code ‘Mojo’ at checkout for 20% off your basket!

Of course, many of you may ignore this advice (to buy a short-cut to nutritional efficiency) as it wasn’t even in your paradigm for a health conscious decision to make, and will continue to hope that your covering your bases through your diet – especially as the ‘short-cut’ costs yet more money. I totally understand and I’ve had the same conversation in my own head many times before.

The most frequent truth I encounter as a personal trainer is that the basics are often the hardest things to put into place. This is why I recommend this, it’s a short-cut, it’s natural, it’s real-food based and there are absolutely no side-effects, issues with production or chemicals.

We can all improve areas of our diet. If you feel like this would be a good addition to a smoothie or juice in the morning..great! Do it! If this sounds a bit outlandish and impossible to introduce, I get it.

The idea of this post is to share, learn, understand, apply new ideas how you see fit and get on with your life. I’m just grateful your even taking an interest in your health.

Thanks for reading and if you think it was a helpful piece, please give it a share with someone who you know might gain some benefit from reading it too.

Merry Chritsmas and Happy New Year, Patrick

 

 

What’s The Big Deal About Staying Hydrated?

What is it about hydration that has got personal trainers, yogis, health coaches and sports team managers questioning, ‘how much water do I need to drink?’

clear drinking glass filled with clear liquid and sliced of kiwi

How important is it?

Firstly, DEHYDRATIONWhat is it?

Defined as; “a harmful reduction in the amount of water in the body.”

Harmful being the key word to listen to here. As dehydration gets worse, so does the harmful effect it has on the body.

One of the first facts I learnt about dehydration was about sports performance in my A-level Physical Education (PE) studies – yes, I did PE for A-level…

A review of research conducted into dehydration in sports performance found that losing just 2% of your body weight in fluids could significantly reduce measurable aspects of performance such as endurance and mental focus.

This is because roughly 65-70% of your body is water, and the majority of that is in your blood. If your blood thickens, as it does when you get dehydrated, oxygen will be transported around the body more slowly. Therefore, the delivery of oxygen needed to contract muscles and help the brain to make decisions is delayed. Given that athletes can sweat out 6% to 10% of their body weight during competition, you can begin to understand why the importance of rehydrating/hydrating cannot be overemphasised.

Furthermore, when you are dehydrated, the body is forced to draw water from the intestines and bowels, this causes constipation. It also forces the liver to help the kidneys remove waste as they will not have enough water to do this job themseves. Normally the liver’s function is to metabolize stored fat. However, when the liver has to help the kidneys function, fat metabolism will not be completed and this contributes to fat storage.

Finally, water is a natural appetite suppressant. Cravings are often misinterpreted as food cravings, when they are really thirst cravings. If you are not drinking enough water over an extended period of time your thirst mechanism shuts down, especially as you grow older. As you increase your regular water intake this thirst signal reactivates and lets you know the difference between a water and a food craving.

Drinking more water will prove to be the simplest, least expensive, most powerful and longest lasting key to long-term fat reduction, better sports performance and optimum functioning of your organs.

GOOD LUCK!

5 Essential Tips for a Good Night’s Sleep

Hey Sleepy Heads!

Being a personal trainer who focuses on all aspects of your wellbeing, I’ve noticed how people in Hampstead and Highgate seem to sleep a lot less than I do!

I’ve been ‘in the ear’ to all my clients about sleep for a while so it’s only right I get ‘in the ear’ about sleep to my friends and followers digitally too! What I find quite strange is that I shouldn’t even have to be doing this; we all know sleep is vital, so why do so many people neglect it so much?

I’ve heard it all before; “I’ve got too much to do/I only need 5 hours/I’ll catch up at the weekend” to know that people actually believe that this is an option AND think they are living a healthy lifestyle. The truth is, if you don’t sleep enough, you’re more likely to be obese, you’re more likely to be diagnosed with cancer, you’re more likely to suffer from Alzheimer’s and you’re more likely to suffer cardiovascular health issues – to name just a few. What is pretty clear from the research I have done is that, you will definitely have a poorer quality of life, if you disregard your sleep quality. I want to tackle this, so I’ve put together 5 essential tips that you can act on TODAY to help you make the right decisions to get a better night’s sleep.

Let’s jump right in!

Tip 1: GET MAGNESIUM – this is the natural ‘anti-stress’ mineral (– I know right? We all need this anyway). Research has shown that diets high in magnesium result in deeper and less interrupted sleep cycles.

The best food sources of magnesium are green leafy vegetables (surprise surprise), spirulina, chlorella and 100% raw cacao. Sadly, the average person is magnesium-deficient and deficiency has been shown to increase the likelihood of insomnia. So, it is absolutely key you get this mineral in your diet. An important note to make is that organic food contains much more magnesium than large scale, ‘conventionally’ produced food, which is almost totally devoid of magnesium.

Alternatively, you can supplement magnesium easily without even having to take it orally. I use third wave nutrition (www.thirdwavenutrition.com) MAG OSTEO which includes K2, Zinc and B vitamins for added benefits. If you use the link above you will get a 20% discount on your entire order – not just the magnesium! I take it using their powder because magnesium tablets or pills draw water into your gut that can cause poor digestion and diarrhoea.

If that’s not for you, another way to supplement magnesium is to absorb it through your skin; you can get body sprays and magnesium bath salts that are both incredibly efficient at absorbing magnesium, and are a great excuse to have a bath or massage ;-). 

Tip 2: GET BLACKOUT BLINDS – clinically proven to help you get the best sleep ever! This one has been a big one for my wife and I; we’ve noticed an amazing difference when sleeping ‘blacked out’. If your skin and eyes absorb light from your window, it stimulates the body, therefore moving your sleep cycle away from the deep DELTA waves that flow in the most relaxing and regenerative sleep cycles. Instead your sleep becomes restless and disturbed.

Tip 3: GET A SLEEP ROUTINE – the body thrives on rituals and patterns. By setting a specific time to get ready for bed every day, you’re giving your body the message it needs to prepare for a good night’s sleep. If you’re up watching telly late, blue light from the screen stimulates your eyes and hormones are released to activate functions you need when awake. Poor sleep ensues, then the next night you try and ‘catch up’ on sleep by going to bed at 9:30pm. Your body has no idea what’s going on and you will lie there awake, thinking about what you need to do tomorrow rather than falling asleep peacefully today. A often hear of people waking up with an alarm set for 6:30am, and then hitting ‘snooze’ (sometimes multiple times!). This is the most stressful and ineffective way to start the day. You’ll feel more tired, more frustrated and you’ll have a poorer night’s sleep the following night.

Tip 4: GET A BEDTIME TEA – 20 minutes before getting ready for bed, make a tea proven to improve sleep quality and sleep latency.

First tip is to find a quality Reishi medicinal mushroom extract; this has been scientifically proven to decrease the time it takes to fall asleep and improve the time spent in deep sleep.

Second tip is to find a good quality Valerian root tea; a natural sedative and proven to be as effective as synthetic sleeping pills. This root can be so powerful that if you take too much, it could make you feel so well rested that you could feel overly drowsy the next morning!

Finally, the ‘grandmother’s favourite’ tip: Chamomile – not only good for helping you ease into sleep, but also for improving digestion and expelling unwanted gases from your colon. Give these tips a try – and let me (and others) know how you found them!

Tip 5: GET A HIGH PROTEIN/HIGH FAT/LOW CARB SNACK ONE HOUR BEFORE BED – It’s been a big day at work…you’ve spent the day constantly making important decisions – and tiredness has finally kicked in. The last thing you want to do is cook a big meal, so what do you do? 1) Order Deliveroo, 2) make something quick (usually a pasta dish) or 3) head straight for the ice cream in the freezer! My most valuable tip will get you out of this sticky situation…don’t bother ordering, cooking OR binging.

Stay calm and eat something low in carbs, high in fat and high in protein – you’re more likely to sleep like a baby. Low carbs reduce the likelihood of an insulin spike while sleeping and high protein and fat fuels healthy regeneration of muscle tissues, providing fuel for the functioning of your cells during restorative sleep.

MY BEST OPTIONS FOR THIS? Almonds, pumpkin seeds, cashew nuts, walnuts, sunflower seeds, hulled hemp seeds! Crack some sea salt over them (or have the ‘nut butter’ versions with some raw veggies) and I promise you, you will feel more rested, more rejuvenated and better prepared for the tasks you need to complete the next day.

So there are my 5 essential tips for a good nights sleep! Plenty of information to get your teeth into and even if you only use one of them, it could greatly change the quality of your sleep and general wellbeing. Please share with anyone who has problems sleeping or you think might benefit from this information…Thank you and see you next time.

Patrick Moore Jones