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Satisfying big Jack!
Here are five easy-to-make, low-volume meals that are portion and calorie-controlled yet satisfying enough to keep even a big appetite like Jack's content.
According to national nutritional data, Australians consume more calories than they need.
Experts believe that the main reason for this consumption trend is the exposure to highly-promoted, ultra-processed, and convenient foods, often a combination of unhealthy fats, high amounts of sugar, and salt. This combination can manipulate the brain and lead to unnecessary overeating.
We trialled the following meals on big Jack, who, typically eats for Australia!
With the combo of dietary fibre, healthy fats and protein, ideally, our goal was to satisfy big Jack's appetite on a moderate portion for up to 8 hours! This includes eliminating unnecessary smoko snacks.
1) 1 Slice of fresh whole (genuine) sourdough, spread with hummus (not flavoured) and goat's cheese. Adding sea salt & pepper along with soda water.
2) 1 slice of sourdough, adding avocado, feta, sundried tomatoes, liberally drenching with EV olive oil and a dash of chilli flakes. Soda water.
3) 1/2 cup natural yogurt, adding salted macadamia nuts, sunflower seeds, chia seeds, shredded coconut, & ground cinnamon.
4) Well-dried (real) beef jerky (the more difficult to chew, the better), 1/2 cup of salted cashew & macadamia nuts & soda water.
5) Rice & Quinoa (microwavable) mix, adding haloumi, peanuts & balsamic vinegar.
Once we got past the "what is this s%^t", and with planning and practice, Jack proved to himself he wouldn't die on less food.
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The value of (urine) pH testing!
A urine pH test is used to measure the level of acidity in the urine.
While more detailed testing and analysis is best left to physicians, a simple urine pH test can provide insight into one's overall health status.
The normal pH range for urine in healthy individuals is between 6.0 to 7.5. However, data suggests that most people function best when their urine tests slightly alkaline, with a pH range of 7.2 to 7.4.
When urine tests show a more acidic pH, such as being less than 6.5, it may indicate the presence of some health risks, which could include:
⚕️ Kidney dysfunction.
⚕️ Ketoacidosis – often related to a blood sugar imbalance and consequent weight gain.
⚕️ Gut health imbalance.
⚕️ Dehydration.
Based on my data, it appears that a diet that is 'high' in unhealthy fats (such as vegetable oil), sugar, alcohol, red meat, as well as regular consumption of crackers and crisps (pretty much ALL ultra-processed food), is likely to result in more acidic urine readings.
If you can get past the act of sampling, my data shows urine pH testing is a valuable metric in shaping good health.
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Bula!
Can Noble (powdered) Kava improve sleep?
I spent part of my youth in Suva, Fiji, where I enjoyed swimming, fishing, exploring, fresh fruit, and observing kava consumption.
Kava or kava kava is a crop of the Pacific Islands.
Kava can be consumed as a beverage or in supplement or extract form. Typically, the roots are crushed, ground, or powdered and soaked in water to make a tea that is often consumed socially and as part of traditional ceremonies. It is also consumed (in volume) after rugby victories.
In small doses, kava can cause muscle relaxation, sleepiness, and feelings of wellbeing. However, long-term use of kava can lead to various health issues, such as malnutrition, weight loss, and apathy.
Recently, some food manufacturers and "nutritionists" claim to have produced kava in powdered form to offer health benefits and avoid negative responses.
They claim that portioned kava has therapeutic benefits that can calm and soothe nerves, promote mental relaxation, support muscle relaxation, and aid sleep.
Righto, let us go back to Fiji!
I trialled Fiji Kava Noble Kava @ 1 tsp in boiling water before bed.
Undoubtedly, I slept more soundly after exercising later in the evening. I struggle to fall into a deep sleep following evening running sessions.
I will continue to use Noble Kava when I feel my sleeping habits are disrupted.
Vanaka!
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Sourdough is making a comeback!
Sourdough is back, and it's not hard to see why. This ancient form of bread has stood the test of time and is revered for its unique flavour and texture. Sourdough is the way to go to elevate your bread game.
Over the years, I have been skeptical of everyday (and excessive) bread consumption, believing that gluten can be problematic for a healthy gut and that the carbohydrate content can raise unhealthy blood glucose levels.
Recently, on the back of reputable data, I've returned to consuming some sourdough.
Data shows 'real' sourdough provides essential nutrients, such as healthy carbs, protein, fibre, iron, and vitamins like folic acid. Furthermore, consuming bread may help improve digestion, lower the risk of chronic disease, and even promote healthy aging.
Sourdough, this fermented-grain bread, packs a punch of nutrition, flavour, and versatility.
The reason I consume 'some' sourdough!
🥖 Gut health.
The fermentation process used in making sourdough bread can increase the number of prebiotic- and probiotic-like properties, which are known to help improve gut health.
🥖 Better Digestion
Even though sourdough bread is not gluten-free, sourdough consumption might help improve the digestion of gluten. The fermentation process for sourdough alters the wheat's enzymes and might help counteract adverse reactions to gluten. Those suffering from diagnosed intolerance should still avoid sourdough.
🥖 Promotes Healthy Aging
Whole grains and bread, such as sourdough bread, are staples of the Mediterranean diet. Fermented grain-based products have antioxidant, anti-hypertensive, and anti-diabetic properties, making them a healthy addition to any diet.
🥖 Can Help Keep Blood Sugars in a Healthy Range
Carbohydrates cause blood glucose levels to rise, but rapid spikes and drops increase the risk of diabetes. Simple carbs like sugar and refined grains, especially without protein or fat, cause big spikes.
Compared to non-fermented white and whole-wheat bread, sourdough has a lower glycemic index and load. Whole-wheat sourdough is also high in fibre, which further reduces the strain on your blood glucose levels.
Finally, the best sourdough will go off after 3-4 days.
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NOVEMBER
PAINGAIN - CORE RETUNE MONTH
Occasionally, I neglect my tummy & lower back muscle groups.
My belt sits lower, and my back feels old.I've found the ultimate retune to be a daily 10-minute consolidated core session - for the month.
Most people will find ALL exercises possible and undoubtedly beneficial.Hit the YT icon and follow along with the five 'ALL-NEW' (10-minute) core sessions.
Here's session 1/5.