H.I.I.T. describes any workout that alternates between intense bursts of activity and periods of less intense activity or even complete rest (alternating between work and rest). This can take many shapes and forms from running one minute on then walking for 2 minutes off (repeating for a set time no longer than 20 minutes).
A popular form of H.I.I.T is called a Tabata; loved by researchers, fitness pros and enthusiasts for its simplicity and unparalleled fat burning ability. You simply perform a single exercise for 20 seconds on and then rest for 10 seconds off repeating 8 times for 4 minutes (then repeat the same sequence with 2 other exercises for a total workout of 12 minutes; you can do more or less depending on your time and fitness level).
H.I.I.T. is also only performed usually every other day, but does not replace general daily activities such as walking.
The key to this type of short and efficient exercise is the intensity you put behind it. You will need to push yourself to the highest level you feel comfortable; aiming for an 8 out of 10 on your own personal level of perceived exhaustion. For some, this may start with short bursts of power walking alternating with complete rest or walking at a slower pace, or if choosing body weighted exercises, modifying the exercise to what you can perform in 30 seconds i.e. a push up can be modified to be done against the wall to begin and progressed only after you feel that you have reached your limit in the number of reps performed in the 30 seconds and you need a greater challenge.
Here are our top 8 reasons why we love High Intensity Interval Training:
1. Less is more, way more!!!!
H.I.I.T. is a super-efficient way to be active in this fast-paced modern lifestyle and can be done in any amount of time available and doesn’t require a lot of skill. The American College of Sports Medicine (2013, 17:3) studied the effect of H.I.I.T. looking for maximum results with minimal investment and found that this could be achieved in as little as 7 minutes a day consisting of 12 exercises using only body weight, a chair and a wall, working for 30sec and resting for 10sec. This type of exercise achieves more progress than slogging it out for an hour of cardio (i.e. running or cycling).
The 2011 ACSM study found that in just 2 weeks H.I.I.T increased aerobic capacity as much as 6-8 weeks of endurance training, showing the benefits of fitness are not solely gained through cardiovascular exercise (i.e. being at the gym for over an hour).
2. Burns more fat
High intensity is very intense meaning the body has to expend much more energy in repair due to the greater damage caused during the exercise. This means burn more in less time as the body’s repair system stays alleviated for up to 24-72 hours in some cases, compared to steady state exercise which may only stay alleviated for an hour after exercise completion. Also, while spot reduction may be a myth in cardio circles, H.I.I.T. actually torches visceral (belly) fat due to an increased release of hormone sensitive lipases during the recovery, not only shrinking your waist line but also decreasing the amount of fat around your vital organs.
3. Improves the heart
Most people are not used to pushing themselves into their anaerobic zone (i.e. sprinting), which is actually great for the heart! Recent research shows that the benefits of cardio fitness (i.e. running) can be achieved more easily with H.I.I.T. (Helgerud et al. 2007; Wisloff, Ellingsen & Kemi 2009).
This is because H.I.I.T. recruits all three types of skeletal muscle fibres for maximum effort (though recruiting more of the anaerobic fast twitch fibres); endurance training which uses the aerobic system, only recruits slow/medium twitch muscle fibres. This is demonstrated in the 2006 study published by the Journal of Physiology where they found that after 8 weeks of H.I.I.T. subjects could bicycle twice as long as they could before the study while maintaining the same pace.
4. No gym membership required!
Walking, running, bicycling, jump rope or doing body-weighted exercises (squats, lunges, push ups, high knees) are great exercises that gets your heart rate up without requiring gym equipment to get results, just you and your commitment to make it happen. It can be done in your home, the yard or the park. In fact trying to incorporate dumbbells/weights can actually be detrimental to your exercise as it takes the focus away from getting your heart rate up.
5. HIIT training loses fat not muscle
Steady state cardio (i.e. running) has a catabolic effect due the increased release of cortisol breaking down muscle for amino acids to use as fuel; makes it harder for you to lose weight because muscle burns fat. The focus should be on increasing muscle mass to increase your basal metabolic rate BMR so that you are burning more calories at rest.
H.I.I.T. preserves muscle mass, as glucose is used as the primary fuel over amino acids or fat and fat is recruited after exercise as the recovery fuel. Making H.I.I.T. a triple threat improving your glucose sensitivity, preserving muscle mass and torching unwanted fat making the body a lean mean machine.
6. Increased Metabolism, Immune system and Anti-Aging ability
Because of the extra energy expended for repair, your metabolic rate will go up sharply after exercise and gradually decline to normal levels after a day or two; which is prefect as you only want to do H.I.I.T. every other day.
H.I.I.T stimulates the production of human growth hormone by up to 450% during the first 24 hours after you finish your workout; this is fantastic as it is responsible for increasing your metabolism while also improving your immune system and slows the aging process by keeping the cells younger and more responsive.
H.I.I.T. also triggers mitochondrial biogenesis which is the formation of new mitochondria (energy powerhouse of the cell), the more mitochondria you have the greater advantage you have in decelerating the aging process, increasing your energy because you can hold more oxygen.
7. Effects on Cortisol
Traditional cardio (i.e. running/gym) exercise raises cortisol levels to break down muscle for amino acids, this is not only catabolic as mentioned above but also has the effect of increasing your appetite and promoting fat storage in the body; as well as slowing down and inhibiting exercise recovery. Whereas H.I.I.T. sharply decreases cortisol due to its intense and explosive nature, utilizing glucose for fuel and then fat for recovery. Physiologically in the body this means a reduction in inflammation and switches the body’s switch from fat storage to fat burning and in turn improves insulin sensitivity by 46-58% for those with type II diabetes and 23-33% for non-diabetic.
8. Easy to do
Because it is short and sweet it is easier to maintain and push yourself to work hard for the whole work out time; because it is scored on your own level of exertion as you improve it is up to you to keep pushing yourself to the next level.
Bonus: Stops burn out and give you your energy back
Great for those who tend to towards pushing themselves to adrenal fatigue…or who over-do it…. Thinking they need to go to the gym 7 hours a week to get slim.
This type of exercise doesn’t require a lot of stamina you go as hard or as easy as you like ad still gain fitness and lose weight.
7 Minute Workout (12 exercises 30:10)
Below is the simple 7 minute workout that the BePure Team use on a daily basis (thank you NY Times)
What you will need:
- Timer/Stop Watch (gym boss interval timer app); 30 seconds work: 10 seconds rest
- Wall Space
- Bench or Step
- Clothes you don’t mind getting sweaty in
- Don’t take it too seriously you can only get better
- Do 30 Seconds of each exercise with a 10 seconds rest
Note: Alternate your legs on lunges and step up and alternating sides if doing the push up rotations and side planks.
We decided to change exercise 11. to Mountain Climber and 12. to Bridge (see video for demonstration) to make it easier for those just developing the practice and core strength.
Click here to watch H.I.I.T Demonstration Video
Often when people hear the world calcium they think ‘bone’ which is a fair assumption as it plays an important role in providing strength and rigidity to skeletal bone and teeth. Bone is formed through two processes; the first process referred to as primary mineralisation, collagen fibres are laid down with additional compounds to form a base organic matrix which is then impregnated with the infamous calcium and phosphate salts. Secondary mineralisation happens throughout our lifetime and provides strength and density to the bones. It is dependent on calcium, phosphate and vitamin D, in addition to other organic substances rarely mentioned. This view on bone formation has narrowly skewed our opinion of calcium and vitamin D, giving it an unjust hierarchy as the solution to stronger bones.
Without a doubt calcium is a key player in building bones, but the question is: do we really need to supplement with more calcium when calcium is so rigorously controlled in the body? Calcium is so essential that if your blood level falls to low you will die from an electrolyte imbalance. For this reason the body has evolved sophisticated mechanisms to regulate against a perception of deficiency and also why nature has developed essential nutrients vitamin K2, A, D and boron to ensure that the calcium we do ingest is properly utilised.
Calcium in BePure One
BePure One contains 25% of the daily calcium allowance to supplement for people on a dairy free or low calcium diet, ensuring that everyone is getting the optimal amount of calcium each day. We believe that you can get enough calcium from good quality food sources such as; leafy green vegetables, nuts, seeds (especially tahini), sardines, salmon and molasses and for those that can tolerate raw dairy, milk, yoghurt and cheese are phenomenal sources of calcium. One study of a paleolithic diet (which is dairy free), found that people ate on average over 2000-3000mg of calcium a day which is over twice the suggested optimal nutritional allowance showing that calcium is one of the few nutrients we can get enough of from our diet. What might surprise you as mentioned above is that calcium is not the only component when it comes to bone health and that without the essential nutrients of vitamin K2, vitamin D, and vitamin A and boron, regulation of calcium metabolism would be greatly impaired, negatively impacting our bone density.
Super Vitamin K2 and it’s interaction with vitamin D & calcium
The role of super vitamin K2 (menaquinone) when taken alongside vitamin D completes what is known as the calcium cycle. This makes sure that calcium is directed to the right places and held there i.e. skeletal bone and teeth. Without K2, excess calcium is stored in the soft tissues of the body contributing to arterial calcification and arthritis. K2 does this by activating the protein called osteocalcin, which attracts calcium into the bones and teeth and activates second mineralisation. K2 also activates the protein MGP (Matrix Gla Protein) which sweeps calcium out of the soft tissues such as the arteries and veins where it is not needed; Dr Cees Vermeer, one of the world’s top researchers in the field of vitamin K outlines that people with the highest intakes of K2 have much lower rates of arterial calcification and coronary heart disease. According to Dr. Cees Vermeer nearly everyone is deficient in vitamin K2 in this day and age, though the French and other European countries seem to be the exception to this rule. Nutritionist Kate Rheume-bleue in her book “Vitamin K2 and the Calcium Paradox” explains that the lower rate of cardiovascular disease in France is due to the high levels of vitamin K2 in their diet. K2 is found in abundance in organ meats, raw fermented cheeses and egg yolks which are foods eaten abundantly in the French culture. These foods literally supply the single most important nutrient in the protection of the arteries and secondary bone mineralisation. The “French Paradox” is not really a paradox at all, just good quality nutrition. To be getting adequate amounts of K2 from your diet you would have to eating lots of fermented foods; fermented natto (in BePure One) has by far the highest levels of K2 and needs to be replaced daily as vitamin K2 is not stored in the body and unlike vitamin K1 is not recycled. BePure One is also the only multivitamin and mineral supplement that we are aware of that has fermented vitamin K2 in it.
As mentioned before, calcium metabolism would not be complete without all the components working together and this involves the synergistic role of Vitamin A working in conjunction with vitamin D to make K2, dependent proteins essential to complete the actions carried out by these specific proteins. Vitamin A is also important in the excretion of excess calcium via urine once K2 has swept it out of the soft tissue.
Boron, once an untalked about mineral, is getting a lot more popularity, especially in New Zealand where we are boron deficient; BePure One supplies 2.5mg per serving. Boron is an essential co-factor in secondary bone remineralisation working synergistically with collagen, calcium and phosphate salts. Without this vital mineral you cannot lay down bone. Boron also is vital for bone health as it activates vitamin D needed to make use of both calcium and magnesium and stabilises and extends the half-life of vitamin D and oestrogen (essential for menopausal women who see a rapid reduction in oestrogen after menopause, oestrogen playing an important role in bone health).
Take home message:
– Calcium is one of the few nutrients that we can get enough of through our diet
– BePure One supplies enough calcium for those dairy intolerant or on a low calcium diet
– We recommending getting your calcium through nutrient dense foods such as leafy green vegetables, nuts, seeds (especially tahini),
sardines, salmon and molasses and for those that can tolerate raw dairy, milk, yoghurt and cheese are phenomenal sources of calcium
– Vitamin K2, vitamin D, vitamin A and Boron are essential for ensuring healthy bones for a lifetime.
– But don’t worry, BePure One supplies all these nutrients at the daily suggested optimal allowance ensuring against these deficiencies.
Are you tired for no reason even after a good nights sleep?
Are you sensitive to sunlight and need sunglasses?
Do you constantly have afternoon lows?
Do you crave salty or sweet snacks?
Do you not get hungry until 10am?
Stress related Adrenal Fatigue is so common that an estimated 80% of people in western world suffer from it at some time in their lives.
Because so many people are struggling with a lack of energy, feeling run down and simply not their best – I wanted to make September ‘Adrenal Fatigue Awareness Month’.
If you answered yes to one or more of these questions above, chances are your adrenal glands and body need some support and repair, please take a moment to read this important information.
What is Adrenal Fatigue?
The adrenal glands are two very small but very important little glands which are hormone-producing powerhouses.
Adrenal fatigue is basically, where over time, your adrenal glands are no longer able to effectively make essential hormones you need to function optimally – primarily cortisol. Cortisol, your daytime hormone, helps modulate your immune system, anti-inflammatory responses, nervous system, blood sugar levels, blood pressure and gives you energy.
When you can no longer produce the right ratios of cortisol and other hormones you then experience adrenal burn-out / fatigue.
What Causes Adrenal Fatigue?
There are many reasons why so many people are suffering from degrees of adrenal fatigue.
Being a parent; having a busy job; always on the go; pressure to perform in sport, study or career; nutritional deficiencies; re-living past events or emotions over and over again; an injury or accident etc etc, can all over time effect your adrenal glands (and entire endocrine system).
For many people even when the ‘stress’ stops the fatigue can persist (for years in some cases).
It is not natural to feel tired and worn out and constantly having to drag yourself through the day!!
For me having heaps of energy is everything. If you don’t have the energy and motivation to achieve the things you want in life and to have fun, it can be a bit of a struggle….but you don’t have to continue to suffer.
How do you recover from adrenal fatigue?
As mentioned the adrenal glands are crucial for the production of hormones (chemical messengers) your body needs to survive and thrive. When dealing with adrenal fatigue we have to look at a person holistically – addressing diet, nutritional deficiencies, lifestyle, thoughts and emotions.
‘My Top Five Tips for adrenal fatigue’
1) Rest and Repair
Taking time to stop and really ‘switch off’, is something we rarely find time to do in a busy, fast-paced modern life with a constant to do list.
Some people try and have time to relax but often feel guilty for doing ‘nothing’, or the mind keeps racing with worries about money, family, career, weight, relationships troubles etc.
Some use television, alcohol and other social activities to ‘relax’. I am not saying all this should be banned, however taking time to slow the body and mind down and be in the present moment is fundamental for allowing a state of ‘rest and repair’ as apposed to ‘fight and flight’.
Taking time to practice diaphragmatic breathing allows the body stop needing to produce extra stress hormones like adrenaline and cortisol to get through the day, and focus on other essential body functions necessary for you to have more energy and vitality and a strong immune system.
2) High levels of nutrients for the adrenal glands
Stress is very demanding on your body and requires a lot more nutrients. Every time you experience stress, whether it is physical or emotional, your adrenal glands must respond by producing stress hormones (that help you prepare for the threat).
Your body doesn’t know the difference between preparing for battle, running from a predator or sitting at your desk ‘stressing’ about all the work you have to do or what your boss might think.
Hormone production requires high levels of specific nutrients that the average diet does not supply nearly enough of. Stress can deplete the nutrient reserves in your adrenal glands and fatigue your overworked adrenals.
Even if one nutrient is deficient or missing, the adrenal glands cannot manufacture and secrete the necessary quantities of hormones to cope optimally with stress and make you feel your best.
The adrenal glands need high amounts of nutrients including B vitamins, zinc, vitamin E, magnesium and especially vitamin C.
Even on a really healthy diet our food no longer provides the levels we need to function optimally, let alone repair!
3) Avoid Caffeine
When you consume caffeine, it then initiates uncontrolled neuron firing in your brain, according to Stephen Cherniske in his book, Caffeine Blues. This excess neuron activity triggers your pituitary gland to secrete a hormone that tells your adrenal glands to produce adrenalin (natural news).
So essentially caffeine puts your body into ‘fight-flight’ mode. A constant caffeine intake can produce similar effects on the body like being constantly on alert during war.
I recommend you have no more than 1 coffee a day – ideally aim to only have 1 per week to allow you adrenal gland to repair.
4) Eat to stabilise your blood sugar levels
It’s very hard for a person to have normal energy and to burn fat when their metabolism is not working effectively. The more dysfunctional your adrenal and thyroid glands are – the harder it is to stabilise your blood sugar levels.
As many of you know, an underlying principle of my work is that unstable blood sugar levels are damaging to your health.
Unstable blood sugar levels are not effecting just overweight, diabetic people who eat a lot of sugar. Individuals who experience lack of energy, irritability, weakness etc. no matter what their weight, are likely to have unstable blood sugar levels (even if they think they are eating a really healthy diet).
I cannot encourage you enough to eat correctly for your unique metabolic type. My free ‘Ancestral Eating Solution’ videos are a great place to start to get this right. Followed by a commitment to my 8 week Life Changing Programme (free when you buy BePure ONE and THREE on autoship).
Note: If you are suffering from adrenal fatigue, keep in mind that intermittent fasting such as skipping breakfast is not a good idea because this acts as another stressor on the body and causes unstable blood sugar levels.
5) Adrenal Regenerator and extra vitamin C
I created the Adrenal Regenerator to provide uniquely bioavailable building blocks to naturally support adrenal gland function for modern life.
Adrenal Regenerator is a 100% whole food nutritional supplement. It contains specific protein building blocks found in pasture fed, New Zealand, prime beef adrenal glands.
Traditional cultures have revered the adrenal glands for bringing strength and vitality to the tribe. Dr. Francis Pottenger as early as the 1930’s recognised the immune supporting benefits of adrenal extracts and successfully used them to support recovery and healthy adrenal gland function. Modern diets no longer contain specific organ and gland meats. BePure Adrenal Regenerator makes adding glandular foods to your diet easy and convenient.
I recommend you take at least 6 months of adrenal regenerator. I take it daily as maintenance for a busy and on the go lifestyle.
Even if you are not sure if you have adrenal fatigue I believe taking the adrenal regenerator will benefit your health and energy levels.
Click here to learn more about BePure Adrenal Regenerator
Why extra Vitamin C?
The adrenal glands contain and need a higher concentration of vitamin C than any other organ in your body. If your adrenal glands are suffering I would recommend you get about three grams of vitamin C a day.
Even if you are not severely adrenally fatigued you will benefit from extra vitamin C in times of stress or lowered immunity. Super Boost-C is not compressed into tablets with additives, but supplied in an easily absorbed pleasant tasting powder giving the best value per gram of Vitamin C.
BePure Super Boost C, is made with the finest grade ascorbic acid which is buffered with the essential minerals calcium and magnesium to make it easy on the stomach, MOST IMPORTANTLY Super Boost C has the crucial natural ratios of bioflavonoids to Vitamin C of 1 to 2. Super Boost C also contains 26mg of Zinc.
It’s important to remember that once you restore your adrenal health — a process that can takes months or even years, depending on the severity — you need to maintain lower stress, healthy lifestyle, or you risk working your adrenals to the point of exhaustion once again. Quite simply, slow down, give yourself permission to relax, and have fun spending time doing whatever it is you love doing
Please give us a call on 0800 873 787 if you have any questions. I want you to feel better and enjoy every part of your life and your adrenal glands control everything that is fun.
1) Shop the edges of the supermarket
Supermarkets in reality supply us with very little food, though the edges is where you are more likely to find the most nutritious foods for your dollar while steering clear of exotic highly processed foods found in the middle aisles. Don’t feel put out: the supermarket is a sophisticated landscape laid out to try and get you to buy as much highly processed food as possible; milk for example is perfectly positioned at the furthest point of the supermarket so that consumers have to walk past everything to get to it.
Most supermarkets are laid out the same way: processed packaged foods dominate the centre aisles of the store, while the whole foods; produce, meat and fish, eggs, milk, butter and cheese line the walls. If you keep to the edges of the supermarket and follow a few simple recommendations you will be much more likely to leave the supermarket with food. This strategy is not fool-proof as there are still foods such as wonder-bread, hydrogenated margarine and flavoured yoghurt that have crept into these edges.
We understand that you will have to venture into the middle aisles for a few items, though we highly recommend doing this as little as possible. Our suggestions around these areas is to choose foods that your great- great- grandmother would recognise as food and ingredients that your children can pronounce! Generally these foods will eventually rot or go bad. Real food is alive and therefore should eventually die, if your food items have an unnatural 3 month expiry date you might want to consider what you eating. Exceptions here being honey which has a shelf life of centuries, butter and hard cheeses. Also avoid foods that contain more than three ingredients, numbers and foods that make health claims. This may sound counterintuitive but for a food product to carry a health claim it must first be processed and packaged.
By shopping the edges you are choosing to buy ingredients, not products. It is cheaper to buy raw ingredients and cook food yourself than buying pre-packaged meals, snacks and other food items that we refer to as one –hit- wonders. The more you shop and cook from scratch the more money you will save. These fresh foods may seem more expensive compared to the energy-dense packaged foods, but we encourage you to consider you are buying your great health, buying nutrient dense foods that will leave you feeling energised, full and satisfied.
2) Choose locally grown, attend farmer’s markets and grow your own greens
Attending your local vegetable market or farmers market is a great way to buy real whole foods. Local food tastes great and when you buy local you are receiving the freshest possible produce that has been picked just hours before being sold. This provides you with both economically sourced and nutrient dense produce. Shopping local and fresh requires a flexible or imaginative approach in the cooking department, but the rewards are well worth it, helping you consume a varied antioxidant- rich diet of fruits and vegetables that are bursting with flavour, requiring very little additional ingredients to make the produce shine.
While trying to keep within your set budget, it is highly recommended to choose produce without pesticides to reduce your risk of getting cancer and other diseases; this can be achieved by choosing certain organic and non-organic produce to reduce the amounts of toxins you consume on a daily basis by as much as 80%. A great way to limit your exposure and save o money is to get familiar with the “Dirty Dozen and the Clean 15”, enabling you to decide where it might be best to put your dollars; for example onions, avocado and kumara are ranked very low in pesticide residue so you can save money by opting not to buy organic here and this will allow you to better afford to purchase organic items that rank significantly high with pesticide residue like, strawberries, peaches and celery.
However do not write off vendors who are not organic, talk to these vendors and see what farming practices they use. They may farm with the intention of growing nutrient dense foods, though the process of becoming certified is very time- consuming, expensive and many small farmers cannot afford to be certified, although they still follow organic practices
Save your green by growing you own greens!
Green leafy vegetables are the king of the vegetable garden packed full of vitamins, minerals and disease fighting phytochemicals. Growing your own greens will not only lower your grocery bills by potentially hundreds of dollars a year, but provide you with fresh nutrient dense foods right at your back door. This does not need to be glamorous or a large production and can be grown in a very limited space. Just choose a container, pick a green that you love and grow that. Salad greens can cost you $4 or $5 a bag or for $2 you can buy a packet of seeds that can produce enough greens for daily salads, or you could even buy a punnet of seedlings for .50cents a seedling and have your greens sooner whichever works for you. If your garden even just produces for 5 months’ worth of daily salads you will save approximately $300 a year.
3) Choose the less known or less fashionable cuts of meats
Buying the tougher cuts of meat, or perhaps the less known cuts of meat can be a lot more cost efficient; great examples of these; shanks, neck, shins, cheeks and so on. These less expensive bone-in-cuts of meats are also packed with extra nutrients, when slow cooked their gelatinous compounds, quality fat and minerals are extracted, the gelatinous compounds helps digestion and also repair gut integrity because “all disease begins in the gut” (Hippocrates 460-370BC ) it is really important to have great gut health. Slow cooking is great because you can take smaller cuts of meat and make it go further without compromising on flavour and nutritional goodness; these meals are usually then bulked out with vegetables changing the focus from an expensive meat-laden meal that previously would have taken up a lot of your budget.
Next time you shop, consider organ meats. Organ meat have since fallen back into favour and with this resurgence has come great recipes that celebrate these meats for their unique flavour and nutritional value. Because these meats have often been considered unpopular you can buy these for the fraction of the price of popular cuts. Liver is also one of nature’s most powerful multivitamins, being the richest source of vitamin A, B12, iron, vitamin D, copper, selenium, zinc, manganese, phosphorous, B complex, folate and protein. Ever considered heart? I t contains all essential amino acids, zinc, selenium and phosphorus as well as double the elastin and collagen than any other cuts of meat and is highly concentrated with CoQ10, (according to the Maryland Medical Centre), which boosts energy, immune function, anti-oxidant levels, prevents blood clot formation, lowers blood pressure and reduces fluid in the lungs and swelling in the legs making it an important aid in the prevention of heart disease.
Try out some of our favourite recipes below, you might surprise yourself!
Liver and balsamic vinegar
Soak liver in water and lemon juice for a couple of hours to draw blood and toxins out (not essential, but recommended). Slice up the liver into 1 cm slices. Heat a small pan with some saturated fat (coconut oil, lard, dripping, or ghee), put the liver in the oil and brown and remove liver from oil. Pour in 1 cup of balsamic vinegar and 2 tablespoons of honey into oil and stir – lower heat and simmer reducing sauce, when a consistency of mayonnaise has been reached add the liver back in to warm through.
Serve on a bed of rocket and drizzle sauce over liver and rocket.
Now you that you are buying bone-in-cuts of meat, don’t throw those bones away; consider making your own bone broth. There was once a time, not long ago, when bone broth was included in nearly every meal and provided the base for soups, gravies and stews. However this practice has slowly died out. Bone broths are loaded with collagen, glucosamine, chondroitin and hyaluronic acid. As long as you have the enzyme co-factors (gained from your extra organ meat consumption) these nutrients are able to stimulate fibroblasts which lay down collagen in the joints, tendons, ligaments and even the arteries, in addition to being a great source of dietary fats as well as protein containing CLA (conjugated linoleic acid).
4) Buy full fat products
Low fat food has been the myth of the past 30 years touted as healthy, we have now come full circle on this and come out the other side; butter is back! It is not surprising as when you remove the fat from anything you are left with sugar or excess carbohydrates. Carbohydrates leave you feeling unsatisfied, hungry and are contributing to the growing epidemic of preventable diseases and obesity, as fat does not make us fat, sugar does!
Eating the right kinds of fats is critical, you need both saturated and unsaturated fats for healthy cell membranes. Saturated fats should be used for cooking because their chemical structure is stronger and less vulnerable to damage; fats like butter, ghee, coconut oil, tallow, bacon fat and lard. Unsaturated fats should be used only for salad dressings or added after cooking for flavour and should not be used for cooking as they are more fragile and easily damaged; oils like olive oil, avocado oil, walnut oil and sesame oil are good choices.
A study of over 1,700 Swedish men indicates that consumption of fruits and vegetables was associated with a decreased risk of heart disease, but only when combined with full-fat dairy consumption. (Holmberg et al. International Journal of Environmental Research and Public Health. October 2009.) Time to start lavishing those vegetable with butter again.
10 ways fat helps your body
– Fat makes you feel full for longer, helps control cravings and balances blood sugar levels
– They help the body absorb fat soluble vitamins A, D, E, K and most importantly K2 which is a powerful vitamin regulating calcium absorption essential for healthy arteries and bones, as well as slowing down aging and wrinkles, the development of Alzheimer’s and providing cancer protection.
– Fats are vital for the making of steroid hormones, like adrenals, thyroid and sex hormones, life is not fun without all these functioning properly.
– Fats are needed to build every cell membrane and therefore regulate the correct function of the nervous system.
– Fats are necessary for healthy liver function as fatty acids are needed to produce bile
– Fat helps the body manage inflammatory processes especially Omega 3 from oily fish (salmon, tuna, mackerel and sardines)
– Free-range lard has 500 iu of vitamin D per teaspoon which is essential during the 9 months of the year when we are not making vitamin D from the sun, vital for calcium regulation, immune function and gut health.
– Butter contains CLA which has a powerful effect on the metabolism in addition to its anti-cancer properties.
– Butter is also a good source of butyrate an essential fatty acid for digestion and a powerful anti-inflammatory agent.
– Most importantly everything tastes better with fat!
5) Cook once eat twice, buy once cook multiple times eliminating one hit wonders
Cooking once and eating twice may be the biggest money saver so far and is usually aligned with buying food in bulk such as; meat and seasonal produce. In a nut shell cooking once and eating twice means making a larger amount of certain ingredients to use for more than one meal. This can take many forms from purposing leftovers, freezer meals, batch cooking and meal planning. Intentionally planning for leftovers can be as simple as doubling the recipe and using the left overs for lunch the following day or repurposing which means using left overs to create a slightly different meal, such as turning the roast chicken from the night before into a chicken wrap or salad. The great thing about repurposing leftovers is not only the money you save by not buying your lunch, or buying marketed “lunch type foods”. It put the power in your hands, you are now in charge of what goes into the food you eat and therefore what goes in your body, all the while contributing to the reduction of food wastage. Freezing left over meals is another popular strategy especially crockpot meals, casseroles, soups, stock and stews which are great to have on hand when short on time, funds or maximising on buying in bulk when meats and vegetables are on special and is useful to have on hand when you need to bulk out a meal.
Are you currently taking a Fish Oil?
Have you wondered how taking a Fish Oil will help you?
Are you confused about what is the best Fish Oil to buy?
Recently, I have been receiving A LOT of really good questions about Fish Oils…
After spending the last 3 years researching pretty much everything you could ever need to know about fish oils, I have some very useful, and some quite scary information that I wanted to share with you in this blog post.
Fish contain varying amounts of heavy metals, particularly mercury and fat-soluble toxins from water pollution. Mercury is a known toxic, bio-accumulative substance which can negatively affect your body; in particular your brain, nervous system, and kidneys.
The international standard for the amount of mercury allowed in fish oil supplements is 0.1ppm. My research into the amounts of mercury and arsenic in some brands showed a level of 3mg of mercury and arsenic per kg. This is horrifying and I am shocked this is being sold over the counter in NZ.
#2 CHEAP FISH
Many brands use large fish such as shark in their capsules, the larger the fish – the more toxins they contain. The process of filtering the fish oil is expensive, so a huge number of manufacturers (many based in China) opt not to filter toxins effectively and offer you hundreds of capsules at very very low prices.
Not only are many fish oil products laden with heavy metals but they also have very low levels of the beneficial active ingredients of Omega 3 (DHE/EPA, the stuff that works wonders for your health and inflammation).
Cheaper brands of fish oil contain around 200mg – 400mg of EPA and DHA. They may say on the label 1000mg of fish oil – but it is the EPA and DHA amounts we are looking for, not just the total amount of oil.
A good quality brand should have up to 1400mg per serving. Make sure you read the label carefully. BePure Three has 1400mg per serving (2 capsules). With cheaper over-the-counter brands you would need to take 6-10 capsules to get the same amount of active ingredients (and more toxins).
A good quality, safe fish oil needs to be molecularly distilled at controlled temperatures and tested to ensure that no oxidization occurred during manufacturing.
Cheaper brands of fish oil are processed at high heats, which causes oxidization of ingredients; leading to increased inflammation in the body and risk of disease.
Molecular distillation is a strictly monitored process with BePure Three.
Sourcing fish oil from sustainably-caught fish is paramount for the environment and the future of our ocean life (something I was very staunch about with BePure Three).
Unfortunately the over-fishing of some fish species for fish oil and krill oil means the endangered whales who feed on it are suffering. Click here to read my blog post on the difference between regular fish oil and krill oil…
So do I really need to take a fish oil with all this risk?
Omega 3’s are the most highly researched nutrients in the world.
In 1989 respected medical journal ‘The Lancet’ reported a study trialing Omega 3-rich foods, during which the death rate dropped an impressive 29%.
Dr. Ralph Holman found that populations who had high levels of omega 3 in their blood were the healthiest.
Omega 3’s are essential fatty acids which means our body cannot make them but rather they have to come from a food or supplement source.
What can taking a fish oil do for my health?
I highly recommend everyone be on a quality fish oil supplement as omega 3’s play an essential role in reducing inflammation in the body and are the building blocks for hormones that control immune function, cell growth and normal metabolism.
With modern diets being so high in pro-inflammatory omega 6’s (and we now know most modern diseases stem from inflammation) it is essential you get enough omega 3s.
It is especially important to take high doses of fish oil if you have increased risk of a heart, joint pain, memory problems, alzheimers, eczema and other skin problems.
But you do need to be aware of the importance of buying a quality product that is pure, concentrated, biologically available, non-rancid fish oil, and that what’s on the label matches the content in the capsule. I am very pleased I was able to achieve all of this to a very high standard when I created BePure Three.
Omega 3 from plant seed oil is a type called alpha-linolenic acid (ALA) and is found in flaxseeds, kiwifruit seeds etc.
The problem is ALA needs to be converted by the body to useable forms of Omega 3 – EPA and DHA (as found in fish oils, which have already been converted by the host fish).
Some people have difficulty converting ALA to EPA and DHA and therefore will benefit more from taking a high quality, concentrated, pure fish oil such as BePure Three.
Why not eat fish?
Molecularly distilled and purified, fish oil can have high concentrations of DHA and EPA, at levels that would be difficult to obtain from eating fish.
Unfortunately our oceans are not as clean as they used to be and the risk for mercury contamination is high when eating a lot of fish for concentrated Omega 3 benefits.
Getting your Omega 3’s from a quality, filtered source is possibly a safer option.