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Why wait til New Year? Let’s start now…

Give your loved ones (or yourself? yes?) the gift of abundant good health in 2019, what better gift to give!

I have dropped the price of my book on Kindle for you, a huge price reduction for Christmas, it’s 66% reduced now, for the next few days you can pick up a bargain!

“It’s a good read and I’m 5lb down already and I haven’t even finished the book yet!” – Ms G, South East.

Amazon UK here.
Amazon US here.

This easy-reading, plain-talking and insightful eBook includes a complete 28-Day Plan, including all you need:

  • Print off the healthy Meal Plans for weight loss each week
  • Print off and follow the home Exercise Plans (set for Beginner’s, Intermediate, or Advanced, so you can find the right challenge for your abilities, or work through them all as you get fitter and stronger)
  • Meal plans, home workouts, shopping list, basic recipes – it’s all in the 28-Day Plan

You’ll find the book offers you real-life experience combined with well-researched facts:

  • Packed with tips for a healthy lifestyle
  • All workouts can be done at home, no special equipment required
  • Less ‘cut the carbs’ and more ‘learn to eat healthy carbs’ instead
  • Ideal for those seeking a healthy wholefoods diet
  • A great healthy approach to low-carb diets
  • Common-sense based healthy diet

MND_cover_A42Mother Nature’s Diet is a common-sense healthy lifestyle, not a fad diet, that will help you lose weight, feel great and resist the signs of ageing.

Mother Nature’s Diet is for people who care, people who want the best for themselves, and people who are prepared to put in a little effort to get permanent lasting results.

“Mother Nature’s Diet makes sense of all the science, cuts through the confusion, and tells you what to do in plain English. It’s a breath of fresh air!”

Mother Nature’s Diet – the place where preventive medicine meets personal responsibility.

Simple, enjoyable, beneficial changes in your life.
Lose weight, feel great and have more energy.

“Testimonial! Okay, I need to boast, lol, not for me, but for my other half. In less than 3 weeks of properly following MND he has lost (drum roll please!!!)……. 1 stone! Not only that, but his shape has improved too! Say bye bye to belly fat, and hello to trimmer and more toned!! Oh and best of all, he is finding it a doddle as the MND 12 Core Principles are so easy to follow and implement. Thank you Karl!” –  Ms. J, Wales

“I’ve been following the MND lifestyle for 4 weeks today – lots of positive changes including over 7lbs lost.” – Mr J, South West

“Mother Nature’s Diet makes sense of all the science, cuts through the confusion, and tells you what to do in plain English. It’s a breath of fresh air!” – Mr H, South West

“A very welcome and much-needed return to some common-sense in the world of diet and nutrition.” – Mr W, South East

Mother Nature’s Diet.
Your healthy lifestyle guide, packed with handy tips including exercise plans and wholefoods meal plans for weight loss.

Get the book now, while there is time to read it over the holidays, ready to hit Jan 1st all fired up and ready-for-action!

Yes?
Good idea?

Amazon UK here.
Amazon US here.

Merry Christmas to you!

Quick, run for that mince pie!!

Christmas is almost here! Yippee!!

It’s Christmas Day tomorrow, we are right in the middle of prime-time “calories central” as we round out the ‘office party season’ and start the ‘family feasting’!!

I’m not stupid, I know that late December is pretty much 100% the worst time of the year to promote healthy living, abstinence from alcohol, and ‘stop eating sugar’ advice!!!

I know! OK! I get it!

(It’s OK, I’m sure you’ll love me again come January 2nd…)

In the interests of trying to remain popular, I’m not going to say a word about alcohol (you are probably sipping a drink while reading this now, so relax and enjoy yourself.)

Let’s just talk about sugar.

As you stock up the kitchen cupboards with boxes of mince pies, big tubs of Cadbury’s Roses, Celebrations, Heroes and Quality Street, Christmas pudding, Christmas cake and all the other sugary delights that are so popular in this country, just spare a thought for how much exercise you might have to do to burn that stuff off.

(If you have heard the expression ‘you can’t outrun a bad diet’ and ever doubted it, you might find this quite interesting.)

  • A standard deep-filled Sainsbury’s mince pie contains 262 calories (according to Sainsbury’s website as of this morning) and an awful lot of sugar
  • Few people understand how many calories we burn when we exercise
  • Roughly speaking, a 10.5-stone woman of 40’ish, jogging for 30 minutes, will burn approximately 267 calories (we are all different, this is an average figure, so if that is 10.5-stone of lean muscular athlete, the data will be a little different.)

Yes, you are reading that right. You have to go out jogging for half an hour just to burn the calories in one little mince pie!

OMG!!

  • How about that after-lunch Christmas day or Boxing day sit-down on the sofa, watching a movie while cuddling that big tub of Roses or Celebrations? Obviously the size and content of all the different sweets varies, but on average you are likely looking at 40 to 50 calories per sweet, so a dozen sweets can quickly clock up 500 calories, and it’s all sugar!
  • For a 14-stone man, that’s about an hour and a half of gentle cycling, or two hours of golf, to burn through those 500 calories. Just a dozen Roses!
  • And as for the Christmas cake, a modest slice of Tesco Finest iced-top fruit Christmas cake delivers around 400 calories
  • A 12-stone woman would need to do 40 minutes in a step aerobics class to burn through that one modest slice of cake

Obviously, I hope you enjoy your Christmas, enjoy time with family and friends, and enjoy ‘a little of what you fancy’ over the holidays. But while you are indulging this week, surrounded by boxes of chocolates, mince pies and sweets, you might want to think about scheduling in plenty of time for some additional exercise…or join the masses on Jan 1st moaning they are “feeling fat” and regretting their holiday excesses!

Wishing you a very Merry Christmas!!

To your good health!

Karl

Change your breakfast, change your life

Breakfast. I don’t know why but many people embracing healthy eating and lifestyle change seem to struggle with changing their breakfast.

Maybe because it’s the first meal of the day…perhaps that “I am going to change, I am going to lose weight and feel better, it all starts tomorrow.” always starts with breakfast.

Day 1. Meal 1. Oh s**t. Ground zero. Healthy eating starts now.

People always ask me what to have for breakfast. People have eaten – just as I did – nothing but cereals and toast for years. I did that every day for about 35 years. 

The short answer: switch to scrambled eggs

It’s quick, it’s easy, and I find most people like eggs. With some practice, personally I have got the art of knocking up a few eggs down to just three or four minutes. I encountered one lady who claims to have it down to 90 seconds. That beats me, I have no idea how she does it that quick!

I grab my unpasteurised, grass fed butter, stick a chunk in a pan, pop the heat on, and it starts melting. I grab a bag of spinach from the fridge, throw two or three good hand-fulls in the pan, pop it back and grab the eggs. Crack three or four in. Start stirring. Slice up a fresh tomato on the side of my plate, stir again, turn off heat, serve.

Scrambled eggs, with spinach and tomato. Quick and easy. Four minutes. Done. Could chop and throw in a couple of mushrooms. Optional.
Four more minutes to eat.
Two minutes to wash the pan and put the plate and cutlery in the dishwasher.
Breakfast. Nutritious, healthy, tasty, done in ten minutes.

Questions

Some folks say to me “I don’t have ten minutes for breakfast!”

Really? You might want to re-evaluate how you are living your life. I mean, get your butt out of bed ten minutes earlier. Do you want to be healthier or not? Set your priorities here, now, and stop making excuses.

Some say “I tried that and it just wasn’t filling enough, I need a bit more bulk.” (Stop. Look down, at your own belly – is that the kind of bulk we’re talking about here? ‘Cos it looks to me like you already have plenty there…yes? Maybe it’s time to reappraise that appetite of yours, and recognise that eating too much has been your issue for some years, and to turn that around we need a period of some years where you have to eat too little. Ouch, that hurts. Sorry.) 

But if you do need a more substantial breakfast, you can always grill a bunch of sausages when you have time (Sunday afternoon perhaps) and then keep them in the fridge. Each day, just chop up a couple and throw them in with your spinach and eggs. Voila, breakfast more substantial for only a few seconds extra effort.

Binding

The next objection (obstacle, reason, excuse) I get is “But I can’t eat many eggs, they bind me up.”

OK, I understand, though from my experience, I would say that if you have the rest of the Mother Nature’s Diet healthy lifestyle in place, such as 10-a-day or more fruit and veg, they you’ll have plenty of fibre in your diet, combined with good hydration and regular varied exercise, this should all ensure you have good gut function and once you get in the habit of eating eggs regularly, everything is usually OK.

If eggs bind you up, is it really the eggs? Eating enough fruit? And veggies? Plenty of water? Plenty of movement and exercise? Check all your bases.

Dead boring

This is the one that makes me laugh.

People say “Eggs, sure, I can try that, but what like, the next day? I mean, surely I’m not going to have scrambled eggs every day? Every day, OMG how boring, like the same thing every day, that’s so dull. What else can I have for breakfast?”

Why is this even an issue?! 

Seriously, years trying to help people improve their diet and lose weight, and I never met anyone eating boxed cereals for breakfast who says “Oh God, bloody flakes of wheat or corn, shaped and covered in sugar and chocolate flavour…again, oh how boring!”

No one.

Ever.

I never met anyone who said “I am so bored of this butter dripping off this toast yet again today, ummm with chocolate spread on it, yeah, so boring.”

No one.

Ever.

When people eat sweet tasting cereals and toast (yeah, those processed comfort foods that got you overweight in the first place) for breakfast they seem perfectly happy to eat the same thing for breakfast every single day for 30 or 40 years and they never complain that it’s boring.

Suggest scrambled eggs, and two days in folks be like “And…?”

Get a grip.

It’s real food.

Once you stop poisoning your palate with the ceaseless sweetness of processed foods, after a few weeks you might actually start being able to taste real, fresh foods once again. Suddenly, your life can move beyond everything needing to be sweet at breakfast, and hot and spicy in the evening. Really, life on Earth isn’t all sugar and chili powder, that’s not real fresh food that’s at fault, it’s YOU, you ‘broke’ your palate and you just THINK broccoli is boring, because all you know how to taste is sugar and chili.

Your problem.

Get over it.

Monday to Friday, when time is tight, have eggs.

At the weekend, if you have more time, you can do more. Experiment with fresh fruits, and some nuts. Learn to make nut porridge. Buy a blender or NutriBullet and make a smoothie. Try fresh fish, sardines, or smoked salmon. Or a good old full English breakfast – bacon, eggs, sausage, mushrooms, tomato. Just buy organic, buy quality, no rubbish.

Change your breakfast, change your life.

Get that first meal, on that first day, nailed, and the rest will follow.

Enjoy.

KISS for an easy life…

KISS – keep it simple, stupid.

The KISS idea has been around for a long time, I’m sure it’s not new to you.

But sometimes the age-old ideas, the things we think we already know, get buried so far back in our cluttered minds that it’s good to drag them out again and refresh them.

When you can’t see the wood for the trees, sometimes it helps to go back to basics.

Can’t focus on 12 things at once

The 12 Core Principles of Mother Nature’s Diet are fabulously simple to grasp, in my humble opinion, but I often find people who like Mother Nature’s Diet and want to live this way who find one major problem with them – there’s 12 of them! Twelve!

Holy moly, how can anyone work on 12 things at once?!?!?

OK, I get it, there’s a lot to take in.

Let me help you

Life is complicated, so let me help you make this a bit simpler.

You’re overweight, or out of shape, or unfit, or unhealthy, or ageing badly, or worried about your future. OK, so you want to see improvements, you want your ‘outcomes’ or ‘results’ to change.

Well, then, you’re going to have to make changes.

You see, if you keep doing what you’ve been doing…
You’ll keep getting what you’ve been getting.

What you’re getting, that’s your results. That’s obesity, or feeling unfit, or ageing poorly, or whatever it is that troubles you individually.

So to change your results, you have to change your behaviour. You gotta do something different, to change your outcomes, that’s how this works.

KISS

There are 12 Core Principles. Ignore 11 of them, and just pick one.

Work on that one. JFDI. No excuses, forget the other 11.

Pick one and do it.

Once that’s in, once that’s habit, once you’ve nailed that bad boy and life’s lookin’ rosy, then go pick another and do that.

See. Simples. Aren’t you glad I showed up?

You might start with Core Principle 1. Just cut those starchy carbs and processed grains down, and eat a load more vegetables instead.

That’s it, for the next month just do that, maybe two months, just do that til it’s nailed.

Then pick another.

Boom!

Simple. Don’t get stressed, don’t get confused, don’t get overwhelmed. Just pick one thing and get it licked.

No ‘paralysis by analysis’ here, just steady progress.

Keep it simple, stupid.

Progress, not perfection

You don’t have to tackle all 12 Core Principles in one day or one week. The goal is progress, not perfection.

Every day, I just strive to be a better me than I was yesterday. No competition with anyone else, no race to reach a certain destination in a certain time, just looking to be the best version of me, that’s all.

How about you?

To your good health!