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Posts from the ‘Public health’ Category

They keep asking the same questions…

I have been writing at www.MotherNaturesDiet.me for around seven or more years now, and I have been promoting the 12 Core Principles for about six years.

As I always say, Mother Nature’s Diet is not a fad, it’s not ‘a diet’, it’s not some temporary, calorie-counting, short-term behaviour. Mother Nature’s Diet is a sustainable, abundant way to live your life long term for supreme good health and abundant natural energy.

As I have said and written many times before, I did not dream up the 12 Core Principles as some cutesy way to fleece a few folks out of a few quid buying into some bull***t ‘diet plan’, I didn’t knock them up in 20 minutes on the back of a beer mat down the pub one evening!! In fact, quite the opposite! The 12 Core Principles are the end result of my personal 27-year journey, where I spent around 16 or 17 years ‘getting it all wrong’ and then 11 or 12 years finally getting it all right.

From an unhappy, unfit, obese teenager, I went through 17 years of yo-yo diets, smoking, drinking, disease, medications, exercise-as-a-weight-loss-tool, injuries, broken bones, laziness, junk food, recreational drugs, personal dramas and physical exhaustion.

17 years of mistakes, searching for, but not finding, permanent answers.

Always the yo-yo. Exercise or starve 20 or 30 pounds off, then yo-yo it back on as soon as I was too exhausted to keep fighting, and I would crash back into the comfortable familiarity of the junk food and the beer.

And then, finally, between my mid-30s and mid-40s, now 11 or 12 years of doing the right things. I learned about nutrition, I became a fully qualified Personal Trainer, I attended dozens of seminars, lectures and conferences, and I have read well over 850 books, research papers and reports on health, longevity, nutrition, food, exercise, fitness and disease prevention.

The 12 Core Principles are the end-result of those 27 years of experience and learning, and I believe they offer a framework, a way to live healthily for a long life, in excellent health, free from disease and with plenty of energy. The goal of Mother Nature’s Diet is to add years to your life and life to your years.

I have always promoted the 12 Core Principles as a Read more

Why we have an obesity problem Part #2

A while back I posted Why we have an obesity problem.

If that was Part #1, this is Part #2.

I was visiting my local Post Office the other day. It’s a busy little sub-Post Office counter built at the back of a neighbourhood convenience store, as many Post Office counters are these days. It’s almost always busy, and customers form a queue along one of the aisles of the shop. Here is the view as I stood in the aisle awaiting my turn to be served.

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Great, ‘the £1 zone’ is right there, where folks who just want to post a parcel or buy some stamps or apply for a drivers licence, have to stand and wait to be served.

I grabbed a packet of cookies and turned them over to see the nutrition label.

Check this out:

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This twin-pack of ‘vanilla flavoured cookies with chocolate chips’ weighs 400 grams net weight. As you can see, the cookies deliver 495 calories per 100g. In round numbers, this is 2000 calories – for £1. (For my readers outside the UK, at current rates, £1 sterling is €1.14 Euros, or $1.29 USD at current, Feb 2019, exchange rates.)

2000 calories is the recommended daily intake for an adult female in the UK, wishing to maintain body weight (not gain or lose).

2000 calories, your entire daily intake, for £1.

Let’s just check the ingredients label to see what these cookies are made of.

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Now, remember the way an ingredients list works – the items are listed in descending order, from the item that makes up the greatest percentage of the contents, down to the minor items listed last.

These cookies are made of – refined wheat flour, palm oil, sugar, chocolate chips (which are made of sugar and more palm oil) and then some coca butter and then lesser items.

Broken out by macronutrient, the 2000 calories in this £1 pack consist of:

  • Just over 50% sugar – 262 calories of carbs out of 495 calories per 100g. (Carbohydrates contain around 4.1 calories per gram.) They list “of which sugars” as a sub-set of the carbohydrate, but given that the ‘non-sugar’ is just refined wheat flour, once inside your intestines it is broken down and absorbed as glucose just the same as the refined sugar, so to your blood, to your metabolism, it’s all sugar. Out of 2000 calories – approx 1060 calories of sugar
  • After the flour and refined sugar, the only other substantial ingredient is the palm oil (not the best thing to be eating) which contribute the overwhelming majority of the calories from fats in this product. (Fats contain around 9 calories per gram.) SO we get around 212 calories of fat (palm oil) per 100g. Approximately 43% of this product is fat
  • Out of the total 2000 calories in the pack…it’s 53% sugar, and 43% fat – and that fat is not a healthy fat like you get in fresh fish, olive oil or avocado, that’s fat from palm oil
  • As for this ‘food product’ providing any possible health benefits…like vitamins, minerals, essential amino acids…forget it

We have an obesity problem in this country, and that problem is a burden that is unfairly heaped onto low income families, and this is a big part of what is causing that problem. Crap food, refined sugar, refined plant oils, and cheap processed grains, are everywhere – cheap food, easy to buy, in our faces, tempting, tasty, packed and displayed to make our kids nag and pester for it.

While 90% of people I meet say they “can’t afford to buy organic” fruits and vegetables, but convenience stores are punting 2000 calories of sugar and fat for just £1, we are never going to solve the problem.

Public Health England needs to sort this out. Food manufacturers and mass market retailers are one of the most potent forces driving the obesity problem in the UK, and there can be no doubt that the abundant availability of cheap sugar is also exacerbating the type-2 diabetes problem too. This puts an increasing burden of poor health on to poorer families – the government should be subsidising bloody fish and vegetables, and taxing the hell out of sugar and palm oil. Clearly, with 2000 calories on sale for £1 (how do they even do that? The cost of overheads, the packaging, the shelf space, the store staff???) this is not happening, and we have a food system that enabled unscrupulous manufacturers and retailers to dump a mass of cheap, health-damaging ‘food products’ on to the market without any sugar taxes or other barriers to stop them.

Shame on you Public Health England.
Shame on you UK govt.
Shame on you food manufacturers.
Shame on you major food retailers.
Shame on all of you. Our NHS cannot afford to treat this burden forever. We have to rebuild a country that understands ‘prevention is better than cure’.

 

Smoking, death, decisions, goals, consistency and success – in that order

When I tell ‘my story’ in writing or at my seminars, I often say that “I was trying to lose weight and be healthy, but getting it all wrong for 16 years” and then, from my mid-30s, I started getting things right. The day I started getting things right, was 13 years ago today.

13 years ago today, on the 4th Feb 2006, I was 35 years old, over weight, out of shape and in poor health. I weighed 220 pounds, that’s 99.8 kilos (or 15 stone 10 in old English money) and I had a BMI of 29, and my bodyfat was 25%. This wasn’t my heaviest, I had been 15 to 30 pounds heavier at various times in my teens, my 20s and just three years earlier in 2003, in my 30s.

By this point, 2006, I had been yo-yo dieting for 19 years. I had smoked for 18 out of the previous 20 years, I had quit hundreds of times – some lasted a day, some a week, some a month, once I even managed a whole year off, but then it somehow crept back in. I could never quit based on rationalising to myself.

  • If I told myself “it’s a waste of money” that didn’t so it. I had a good job, I was earning plenty, and I mostly smoked roll-ups in those days (roll-your-own) so my dozen smokes per day probably only cost me about 10 quid per week, it was pocket change to me then
  • If I told myself “it’ll kill you one day” that didn’t do it either. I was only in my 30s, I couldn’t really imagine being like my granddad, who has smoked all his life and passed in his 70s from emphysema
  • If I told myself “it’s not good for you” that wasn’t hitting any emotional triggers for me. I had used jogging as a weight control on and off for years, so when I really put in the effort, I could haul arse for a few miles round the block (my excess weight battering my right knee, that later ended up in surgery) so I told myself it was OK, I was fit enough
  • No matter how hard to tried to quit smoking, it always crept back in, every time, after hundreds and hundreds of attempts to quit

So, at this point, early 2006, I was smoking again, drinking far too much, unhealthily overweight, not exercising regularly, unfit, out of shape and my body was covered in itchy red hives, an unsightly rash caused by a condition called urticaria.

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I had a good job, I loved my kids, my life was ‘on the up’ in terms of growing my career, my family, my wealth…but they say the real wealth is health, and I knew all was not well. Read more

Diets; massive weight loss; and the greatest health threats of our time…

I want to share a couple of things with you that I have read recently.

This is a fairly long read, but I encourage you to find a few minutes to read it if you can, it’s harrowing and insightful.

One quote that rings so true…something I have said many times myself, is this…

Tommy writes:

“Here are the two things I have come to believe about diets:

1. Almost any diet works in the short term.
2. Almost no diets work in the long term.

The most depressing five-word Google search I can think of—and I can think of a lot of depressing five-word Google searches—is gained all the weight back. Losing weight is not the hard part. The hard part is living with your diet for years, maybe the rest of your life.”

That’s the truth, and that’s why I teach Mother Nature’s Diet as a permanent healthy lifestyle, not a fad diet, not a temporary eating plan. You need permanent change, to achieve permanent results.

Reading that whole article, as many others I have read, and through my own personal weight loss transformation and the private one-to-one health coaching clients I have worked with over the years, I am struck again and again with one overpowering observation:

So much of the obesity crisis, it’s not that folks fail to understand that “eating veggies is good, eating cakes will make you fat”, or it’s not that folks don’t understand they need to exercise.

People know that stuff.

It’s sadness, it’s desperation, it’s social anxiety, it’s loneliness.
People eat for comfort, for pleasure, to escape.

In all walks of life, people get addicted to all kinds of things – alcohol is the obvious biggest one, but also hard drugs, shopping, online gaming, smoking, sex, pornography, gambling, and food.

So often, we see addictive behaviour to alcohol, or drugs, or food, is really just a lost, confused, hurt, lonely, unhappy person hiding from reality, seeking some comfort, and taking solace, habitually, in their go-to-pleasure of choice.

It starts as just one drink, or just one cake, or just one hit…and we never think it’ll lead to the addiction that it does.

Food, unlike hard drugs, is legal, and easy to buy, anywhere and everywhere.
And food, unlike cigarettes, alcohol, and gambling, isn’t locked behind any kind of licensing laws, age restriction or advertising ban.

While I am still a big believer in personal responsibility, to the food-addicted, morbidly-obese, lonely depressed comfort-eater, food companies and their marketing agencies are like legal drug-pushers, and our society is doing very little to help these people handle their unhealthy habit.

Lots to think about there.

Greatest dangers

Also in the news this week and of great interest, the World Health Organisation (WHO) put out a list of the greatest health hazards we face worldwide. This is worth a quick read, it’s only short.

The take away points to note:

  • Air pollution is becoming a more serious problem every year – my advice? Move to the country, sell that old diesel car, and get your home boiler serviced
  • Anti-vaccine madness…oh for goodness sake, study the science, not the hype, and don’t base important decisions about your child’s health on a Meme you saw shared on Facebook
  • Antimicrobial resistance – could become a very serious issue in the future. When the human race can no longer rely on antibiotics, you could actually die form a papercut. Ditch the hand sanitizer, don’t be afraid of mud, stop obsessing over germs and hyper-cleansing every inch of your home with a dozen chemical cleaning products, and buy top-quality meat, organic, or free ranged, or grass fed, to help reduce antibiotic use in farm animals

Until next week, keeping it real out there!

To your good health!

Karl

Free help for those who want it…

One of my goals since I started Mother Nature’s Diet has always been to help as many people as possible for free.

I honestly believe that good health is our birthright, and it should not be something we have to pay for.

I think ‘they‘ have made the world of diet, weight loss, healthy living, ageing, fitness, disease prevention and other related areas, all so super-complicated in recent decades.

They spent years telling us that fat is bad, then fat is good and sugar is bad. They told everyone to go running, then they say everyone has knee and back problems from running, and we should all be lifting weights. Cholesterol is bad, no no cholesterol is fine. Too much sugar causes diabetes…no no there is no evidence that sugar causes diabetes. They contradict, and they argue, the so-called experts, over everything.

And if you read The Daily Fail or certain other newspapers, then over the years they have run headlines telling you just about everything causes cancer or heart disease or makes you fat!

It’s all so bloody confusing. And all so bloody frustrating!

  • I personally spent 20 years lost in that confusion
  • I yo-yo dieted as I tried every fad, followed every trend, read all the diet books
  • I ended up overweight, confused, and with knackered knees (yes, it was the running!!)

So, out of this confusion, the ‘health guru industry’ has emerged (ummm, maybe I am a part of that…whaddya reckon?) and suddenly we are told the answers we are searching for are in this £99 pound diet plan called “The 7 Magic Secrets to weight loss”, or the answers are in the £39 per month gym plan “Total New Body” or such like, or you just have to sign up a mere £397 for this 6-month group coaching course and all will become clear to you as they reveal “the secrets the doctors don’t want you to know” or whatever. You know, there’s lots of this stuff out there, I’ll bet you’ve seen the adverts.

And that’s OK, I guess, these folks are all just trying to earn a living, just like me, and so good luck to ’em. Providing they are selling something genuine, and providing it works, at least for some people, then I guess that’s OK. But here at Mother Nature’s Diet, I see things a little differently.

I don’t think you should have to pay to learn the basics, to have the basic knowledge of how to be healthy. I don’t think there are any ‘secrets’ or ‘magic formula’ – I think that most people need a little guidance, to cut through the dietary and nutritional confusion, and then there is just common sense, personal responsibility, and good old fashioned hard work.

For that basic knowledge, I don’t think people should have to pay. They should teach this stuff at schools, leisure centres, health centres and pharmacies around the country, for free. Because there are a lot of folks out there who can’t afford to pay.

Bottom of the income ladder

Sadly, the reality of our society is, that Read more

Part 3 – Microbiome and your immune system

Today, in Part 3 of this short series on gut health, you can learn more about what all those billions of microbes and bacteria are doing down there in your gut, when things are going well…and when they are not!
Read on…

~*~*~*~*~

About 70% of our immune cells are housed in the lining of our gastrointestinal system, or gut. Our gut is the biggest immune organ of the body. Likewise, it’s also where the majority of our microorganisms reside. This is not a coincidence. It makes complete sense. The food we eat is the largest exposure of foreign material that we bring into our body, so it makes sense for our immune system to reside in our gut. The outside world is literally experienced through the filter of the gut microbiome (and of course through our lungs), defending us against unwanted microbes and toxins.

Read more

Alcohol – 7 years without a drink

It’s been seven years to the day since I last drank alcohol.

Best.
Decision.
Ever.

When I quit, my intention was to go for 12 months without a drop. I made it through those 12 months, and then felt so good for it, that I instantly decided to just keep going.

It’s become rather trendy of late to make a big noise on social media about not drinking. We have folks seeking sponsorship for it, asking for a charitable donation if they can go 30 days without drinking. Dry month.Dry 90 days. We have this whole ‘one year, no beer’ movement, I think someone has even managed to make a business out of it.

That’s all good, good for them, I hope they are helping to spread the message to those who need to hear it.

When I quit, I did it for me, and for my loved ones.

No noise, no fanfare, no self-aggrandizing on social media, I just stopped poisoning myself, quietly, and started immediately feeling better for it.

I stopped for my health.

I stopped because I finally admitted to myself that my relationship with alcohol was not a healthy one. I would drink every day, and I was afraid of the thought of evenings going by that I was not having a drink.

If something had that much control over my thoughts, I needed to take charge of that situation.

I stopped to be a better father to my children.

I stopped to be a better man.

It was the right thing to do, one of the best decisions I have ever made.

If you’re looking for ways to improve your health in 2019, I encourage you to look at how you use alcohol. What? When? Where? How much? Why?

If you need any help, you know where to find me.

1luvx

 

Happy New Year! Here, have some free stuff! No catch, just free, for 2019, for you…

Happy New Year!

It’s the first day of 2019, let’s celebrate with some free stuff!

I dunno about you, but my inbox is ram full of folks trying to sell me stuff today, my finger has gone into ‘en masse delete mode’ as it’s all just too much to wade through.

This email is different.

Absolutely free. No catch. No tricks. No b/s. Just free, ‘cos I’m a nice guy 😉

You don’t have to watch a 7-minte video, then put your email address in, then click the double opt-in in your inbox, then agree to the GDPR terms…none of that.
Just links to free stuff.
You don’t have to give me anything.
No catch.
Just free.

Happy New Year!

127 Weight Loss Tips – FREE eBook from Mother Nature’s Diet.
Most folks hit the New Year saying they want to lose some weight. Maybe they just wanna burn off the mince pies and booze of the last fortnight, or maybe they are set on turning around years of weight control issues. Either way, here’s a free book packed with 33 pages of weight loss tips and ideas. No links or clicks or email addresses required, just go here and it’s yours. Enjoy.

The Weekly Weigh-In
Here’s a free newsletter for you. I produce a short weekly newsletter, goes out as an email every Wednesday, usually a 5-min read, with links to find out more if you are interested.
Full of tips, motivation, rants, ideas, news, sometimes funny, sometimes serious.
Sign up for free here (OK, you do have top put your email in for this one, I mean, how else can I deliver an email newsletter to you???)

The 7 classic mistakesmost people are unwittingly making that hold them back from achieving the body, health and fitness they truly desire.
Another free eBook for you.
These 7 big mistakes cover the reasons 95% of people fail at 95% of diets. In my decades of experience, it always comes down to one of these 7 things.
Get your free book here, again, no bull, no sign up, just free.

The 12 Core Principles of Mother Nature’s Diet
The Mother Nature’s Diet healthy lifestyle is based around 12 Core Principles. Not secrets, not magic, no rocket science, just simple common-sense (but not entirely common knowledge) healthy living ideas.
Learn all about them here – one page for each, short and easy to read, I made it simple for you.

Webinar – Beginners Guide to Mother Nature’s Diet healthy living
How about this, my generosity knows no end…an entire 1 hour webinar, for free, you don’t have to sign up, it’s just ready for you to watch. Go!
I make an hour-long (often more) webinar for my paying members every month, like this one. Today, you get this one for free.
Unlike those b/s webinars you get tricked into, this isn’t 10 minutes of free info wrapped up in a 40-minute pressure sales pitch, no, this is just a whole free hour of useful healthy living advice for you.
Watch, learn, enjoy, right here!

The Mother Nature’s Diet guide to Body Composition
Another totally free eBook for you – how much body fat is too much? How much is too little? How do we build muscle? How do we ‘slow the clock’ and hold back the signs of ageing?
Lots of interesting stuff covered in this book for you.
No sign up, no time wasting, just read it or download it right here.
Free. 100%.

The Mother Nature’s Diet blog – this blog!
I started blogging in 2011. Over the last 7 or 8 years, I’ve written north of 650,000 words. It’s all here. For you. For free.
I look back at a few things I wrote in the early days and I cringe. But I have resisted deleting them, because while I know better now, they reflect the truth of my own journey, my own learning, my own growth.
Three quarters of a million words on healthy living, that’s like 5 novel length books. Free. For you. Here. Go get it.
Some best reads?
White Refined Sugar is an Anti-nutrient
Some popular questions answered in FAQs
What’s gone wrong with our food?
There are many…use the ‘word cloud’ or search box to find topics that interest you.

Mother Nature’s Diet – the book
OK, this one isn’t entirely free, it costs £3.99 (about 5 Euros or 5 bucks US), but that’s a big discount for the Kindle version, so it’s worth a mention.
Check it out here, you can download and read 20 or 30 pages for free, so go for it!

More free stuff, things I make, stuff I do for free –

I make YouTube videos, the goal is to educate and entertain, and occasionally rant, lol.
Go on, head over to YouTube and subscribe, you might like it, a little weekly motivation for you.

Mother Nature’s Diet on Facebook.

On Twitter.

On Instagram.

Please come and join our free friendly Facebook Group.

There you go, free stuff (almost all free…just the book costs a couple of quid!) for you – no sign up, no hoops to jump through, no tricks, catch or gimmicks, just free stuff to help you get 2019 off to the best start.

I hope this email has something you find helpful – if it doesn’t, seriously, you ain’t trying very hard.
If you got to the bottom here, the last line, and haven’t yet found something interesting or useful, then this is just for you, this is what you need…
https://youtu.be/sCX-UlWmNWo
https://mothernaturesdiet.me/2018/04/30/you-dont-really-want-to-change-youre-happy-as-you-are/
https://youtu.be/jb9b-tzGI0E

Happy 2019!!
Go get ‘em tiger!

1luvx

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

The 7 secrets to permanent weight loss…

In my experience of life so far, there really are only a handful of basic good ideas behind success in most endeavours, and that includes weight loss. All the analysis and complexity on top of those few basic good ideas, all the confusion and tricks and gimmicks, well, it’s all just detail, detail broken out of those few basic good ideas.

So you want to lose some excess weight, some unwanted body fat. Let’s take a look at those basic foundation good ideas:

  1. Eat less, and eat better. You know, at the end of the day, eating less remains one of the most reliable ways to lose weight, but you need to combine it with eating better. I mean, sure, a calorie is a calorie and all that, but I just don’t see that the “16 cupcakes per day and nothing else” diet is going to prove to be particularly sustainable long-term, nor particularly healthy. Do you? So eat less, but eat better. Swap out that sandwich for a salad. Swap out the sugary breakfast cereal for some fresh fruit. Cut back on all those starchy carbs, the bread and pasta, and eat more fresh veggies instead. Really, it’s not that hard, is it?
  2. Get some regular exercise. Here the key word is regular. Consistent wins the day. That heroic three hour gym session you did that one time, well sure it made for a good Facebook post but if it was the only exercise you took all month, then it’s not likely to have changed your life. However, if you had instead exercised moderately for even just 20 or 30 minutes every day that same month, then by the end of 30 days that will have been far more beneficial. get out there and move your butt, daily, and see the changes. Get some variety going on, try a new sport or class, don’t just always do the same thing. Remember, consistency wins the day.
  3. Drink more water and less booze. Because most folks in our culture drink far too much of one, and not enough of the other. Often times, what your mind tells you is a hunger pang, is actually a thirsty call for water. Too many people are snacking between meals when they just need a breath of fresh air or a glass of water. And as for the booze…if you are trying to lose weight, cut back, or try stopping completely, try 30 days and see how it goes. If you find it a struggle and can’t do it, maybe that tells you something about your relationship with alcohol. ooh, that’s a whole different conversation there isn’t it?
  4. Get a good night’s sleep. My old mum used to say that every hour before midnight was worth two after midnight. I have no idea if they have ever done any research to see if that’s true, but anecdotally I can tell you from my own experience that she was dead right. Get to bed earlier, try to get seven or eight hours per night, the more the merrier if you feel you need it. Lack of sleep messes up your normal hormone regulation and makes weight loss much harder. Help yourself to shift those unwanted pounds by getting a good night’s sleep, every night.
  5. Stop snacking. Seriously, you are not going to die of starvation in the five short hours between meals. Don’t believe me, reach your hand inside your shirt and squeeze a bit of belly fat. There you go, plenty to keep you going. Right? Like we said in point three above, half the time that’s thirst, not hunger. If you ate breakfast only a couple of hours ago and you have been largely inactive sat at a desk or in a car ever since, then you can’t possibly really need more food in order to survive and keep functioning.

    Either you are feeling false hunger as a result of too much sugar at breakfast (see point one, above); or you are just thirsty (see point three, above); or like most people you are just bored. Ummm…that’s the big one. Most folks snack between meals because cakes are nice, bagels are tasty, cookies are yummy, biscuits are so hard to resist. If fat loss is your goal, you need to break that habit. Eat a proper meal, then you’re all done til the next proper meal. Stop the snacking, you’re using food as a pastime, a leisure activity, a boredom reliever. Stop it, it’s making you fat.

  6. Stop thinking like a dieter. Seriously, get off that idiotic roller coaster. “Oh I’ll just starve for a month, drop a dress size, feel better about myself at the office party, then I can go back to cake and pizza and pile it back on again!” That crap, you do it every year. Stop it, it’s dumb and it’s bad for you. Adopt a healthy lifestyle, like Mother Nature’s Diet, and stick to it. Healthy, enjoyable, sustainable.
  7. Just eat real food. Don’t go out and buy four new recipe books, the ‘inch-loss plan’ this, and the ‘bum-and-thighs’ that. You’ll just end up with hundreds of new recipe ideas to try and it’ll make you think about food all day long! Stick to the basics – eat a portion of protein with every meal. That’s a palm-sized piece of meat or fish, or a couple of eggs. Then fill the rest of the meal with fresh vegetables, or a salad. Really, that’s it, that’ll sort you out for a month or two, and you’ll see the weight fall off.

    A couple of eggs for breakfast, maybe add spinach, a tomato, some mushrooms.
    A salad for lunch with smoked salmon, flaked mackerel or some feta cheese.
    A small chicken thigh and steamed vegetables for dinner, that’s easy.

    See, a serving of protein at every meal, because protein is the most satiating food, so it will satisfy your appetite, and because the high-protein foods, meat, fish and eggs, are the most nourishing foods, providing the most vitamins and minerals. And then vegetables with every meal, they are bulky and fill you up, and provide more nutrients, without adding too many calories. Ideal for weight loss. Really, don’t let the whole cooking thing get too much more complicated than that.

There you go, seven solid basics. It all makes sense, doesn’t it?

Well, go on then.

To your good health!

Karl

Palm oil, hype and misleading news…time to get the facts…

Social media in the week of 12th November 2018 = Palm oil and orangutans.

OMG, so much hype.

Seriously, it’s time to nail down the facts.

The British supermarket Iceland re-used an old promotional video made by Greenpeace some time ago. Iceland never intended or realistically expected this advert to run on British TV, and it was not banned because in fact, being of ‘political origin’ (that is, Greenpeace is a political activist group, not a commercial company like Iceland) the video in fact immediately contravenes advertising standards in the UK. It was never going to pass as an advert, Iceland knew this from the get-go, and to then suggest they made it as an advert and then it was banned, is, at best, disingenuous.

Please get the facts on this issue from this excellent and clear post from Suw Charman-Anderson on Facebook.
My thanks to her for this post.

This whole ‘Iceland banned advert’ thing is just a huge, clever, relatively inexpensive bit of PR for Iceland.
You may like to know that formerly, on a previously published (early 2018) version of this list, from Ethical Consumer magazine, Iceland featured as worst British supermarket for palm oil products.
The list now shows no mention of them on “Best…” lists, but notes that they have made a commitment going forwards…I suspect, this whole PR stunt is in danger of backfiring on them, and this is a rapid knee-jerk reaction to mitigate it all turning into a car crash of negative publicity. I hope to see them hold strong on their promises in 2019.

What we need is a clear understanding of the facts.
This WWF blog is clear, balanced, and free from hype. Please read it and understand the issue.

Fact: It’s a freakin’ disaster to be chopping down forests in the tropics to make chocolate spread and peanut butter for the rich in Europe and North America, and causing the extinction of the Sumatran tiger and orangutan along the way.
But, ditching palm oil and switching dumbly to other oils will only make things worse!

Guess what…there is a solution.

Wanna know?

Stop eating ****ing chocolate spread!!!!

Wow, revolutionary!

Now let’s see, all those millions of folks out there on social media sharing posts about how much they care about orangutans…do they (you?) all care enough to just stop buying chocolate spread?

Boycotting palm oil is not the answer, it’s just not that simple

The answer is to buy sustainably-farmed palm oil, or, even better, reduce your consumption of processed foods to a minimum thereby reducing the need for the palm oil, or any other oil, in the first place!

See, who knew (I bloody did) that once again, the correct, and best solution is sustainable agriculture not ‘herd mentality bulls**t’ that might do more harm than good.

For what it’s worth, Mother Nature’s Diet is pretty close to an “as low as you can go palm oil content” lifestyle.
Core Principle 3: minimise processed foods (there goes the chocolate spread)
Core Principle 2: eliminate refined sugar (there goes the confectionery)
Core Principle 7: eat plants and animals (we base our diet mainly on fresh whole foods)
You see, the Mother Nature’s Diet way eliminates many of the products that include palm oil from our shopping trolleys, our use of the stuff is minimal, just a bit of shampoo or washing powder…that’s about it.

Once again, Mother Nature’s Diet and sustainable agriculture: good for you, good for the planet.
See how this works?

You can reduce demand for palm oil by eating local, seasonal, fresh whole foods, by eating the Mother Nature’s Diet way.
Less processed food, less imported food, more seasonal fresh whole foods.
As I always say in my seminars and webinars, the Mother Nature’s Diet way is the best combined lifestyle approach to optimal good health, and care for the environment and animal welfare, farmed animals and wild animals, all in one, it’s all in the 12 Core Principles of Mother Nature’s Diet. 

Why not learn how to change your life, and our planet, for the better, and remove most of your demand for palm oil products at the same time?
Just get yourself a copy of the book, read up, and make some simple diet and lifestyle changes. 

And no, I’m not “hijacking the palm oil hype” this week just to try to sell a few copies of my book. I started Mother Nature’s Diet and wrote my book in the first place because of the damage being caused – to our health and our planet – by the modern Western diet and the unsustainable nature of intensive industrialised agriculture.

So, now you know the facts.
If you care about the rain forests, if you care about the Sumatran tiger, if you care about the orangutans, it’s time for you to prove it.

To your good health!

Karl

The many reasons why we seem to be losing the fight against rising obesity

As I have written before, the classic weight loss advice to ‘eat less, move more’ has fallen from popularity in recent years. Frankly, those of us in this industry still promoting ‘eat less, move more’ as relevant advice in the face of the rising obesity epidemic are seen as rather outdated, rather old-school. As I have also written before, I do believe that the advice should be updated to ‘eat less, eat better, and move more’ which rather improves on, and corrects, the original expression.

But still, it’s far more current to besmirch all that old school talk as being fattist, as lacking understanding, as being outdated, outmoded and out-of-touch. It’s considered politically incorrect these days to suggest that obesity is on the rise because people eat too much and don’t exercise enough, and indeed it’s now becoming popular to say that any so-called health professional preaching such ancient wisdom is poorly educated and lacking in sympathy and understanding for the victims of the root causes of rising obesity.

To suggest that obese people ‘just eat less and move more’ is now seen as being about as constructive and helpful as telling a depressed person to ‘just get over it and cheer up a bit’. It’s now fashionable and politically correct to see obesity as an eating disorder, and to say that anyone preaching ‘eat less, move more’ is guilty of the most heinous of 21st century crimes – fat shaming.

In our complex modern world, with obesity growing at an alarming rate (or is that just changes to the system of classification?) there are many factors we can blame for rising obesity.

I could go on, but I think that’s enough for now.

All of these factors are relevant, they all play a role, they are all true, all valid, ALL OF THEM account for why some people are overweight, and all of them matter. I am not disagreeing with any one of the thigns on that list, or a dozen more, such as the role of environmental pollution, the rise in the number of TV channels, the role of anti-obesity attitudes in our society, the availability and nutritional content of school lunches, the increase in sugar content in foods, and so on and so on.

But here’s the thing. Read more

Really, it’s not rocket science…

Mother Nature’s Diet is based on the exceedingly simple, but thoroughly researched, 12 Core Principles.

I say ‘exceedingly simple’ because I believe that to be true. I believe that losing weight, having plenty of energy, avoiding ill health and feeling great truly is exceedingly simple, and after 20 years of being overweight and out of shape, drinking and smoking, being unfit and suffering health problems, now I have ‘found my way’ I am amazed how simple it all is.

However, that is only my own personal perspective. And it seems, among the thousands of people that I meet every year, that most people would not agree with me. Most people seem to really struggle, as indeed I did for 20 years, before I figured out what to do. So the question then becomes, what changed for me, from my two decades of struggling, to suddenly turning a corner and finding things so much simpler?

(Note, I say ‘simple’ but not ‘easy’. Healthy living is simple, but not always easy.)

No guidance

You see, when I changed, it took me several years, and a lot of trial-and-error,because I didn’t have a handy guide like the 12 Core Principles of Mother Nature’s Diet to point me in the right direction. I had to read all the contradictory diet ideas, try everything out, see through all the glitzy snakeoil sales pitches and fad diet marketing tricks, to find what really worked, so it took me some time.

Beyond the ‘how to’ I also changed my mindset. It wasn’t some glorious shining epiphany moment, it wasn’t a ‘eureka’ moment, I didn’t ‘see the light’ one day and suddenly ditch breakfast cereals and start eating broccoli. More, it was a series of slow dawning realisations, occurring mostly but not exclusively between the age of 30 and 40, as I slowly realised that if I carried on the way I was, I would almost certainly suffer obesity and type-2 diabetes through my 40s; I would likely have high blood pressure and be a prime candidate for heart disease in my 50s; and quite likely die young of cancer in my 60s, as many in my family have done before me.

So my mindset changed, I reaffirmed that I had so much to live for in my life, I ‘woke up’ to see clearly that no one else is out there looking after my health, it’s down to me. I realised that there is no government minister or department charged with helping me to look and feel my best and resist ill health and the signs of ageing. My GP doesn’t make house calls to ask how I feel today. The NHS, the food manufacturers, the drug companies, the local farmer, none of these people wake up in the morning tasked with ‘making sure Karl doesn’t develop heart disease’ as one of their goals for the day. No, I realised that only one person can do something about making sure I don’t develop heart disease a decade from now – me. And it starts with taking proactive steps today, tomorrow, and every day.

“An apple a day…keeps the doctor away”

If you never put any money away, never save any, then you are not going to be surprised 15 years from now if you have no savings. Right?

If you never get your car serviced, never do any car maintenance yourself, and never pay any attention to warning lights that light up on the dashboard, so no oil change, no air in the tryes, no radiator top up, then you won’t be too surprised a few years down the line when your car breaks down.

Well your health is the same. If you do no maintenance, then why act surprised when things break down? If you don’t eat an apple a day, and yo don’t get some exercise, and you don’t do any of the things we know we should do for good health, it seems obvious that at some point, things are going to break down, and go wrong. We know the saying isn’t “Three donuts a day, keeps the doctor away.” We know that. Yet folks out there eat donuts every day instead of apples. We know we should exercise every day, we know we should stop smoking, drink less alcohol, drink more water, eat our veggies, and we know that fish is good for us. But how many folks don’t follow these simple tips?

Take charge…or perish

No one else is out to look after your good health, you have to take personal responsibility and look after yourself.

Apathy is a killer.

After my mindset changed, and I took personal responsibility for my own future, then I made quick progress, losing over seven stones of unwanted fat (101 pounds, or 46 kilos of body fat), getting super fit and healthy, coming off my medications and quitting smoking and drinking completely.

And I figured out the 12 Core Principles that I now share with you, to help you get there quicker, and easier, than I did.

Core Principle 1 – cut back on all those starchy carbs, most folks eat far too much of that stuff and they don’t lead high-energy lives that burn all that sugary fuel.

Core Principle 2 – quit the refined sugar, it’s a modern-day dietary disaster.

Core Principle 3 – reduce your reliance on processed foods, switch to fresh, ideally local, whole foods, better for you, better for the planet, better for animal welfare, better for farmers, better for everyone.

Core Principle 4 – stop smoking and drink less!

Core Principle 5 – get out for some fresh air every day.

Core Principle 6 – drink plenty of water, be sure you are well hydrated.

Core Principle 7 – just eat fresh whole foods. Vegetables, fish, eggs, meat, fruits, nuts, seeds and really not much else.

Core Principle 8 – focus on quality, not quantity. Buy organic, buy sustainably farmed.

Core Principle 9 – get some exercise, every single day!

Core Principle 10 – chill out, work a little less, laugh a little more, reduce stress and sleep more.

Core Principle 11 – spend more time out in nature, enjoy the countryside, make it a habit.

Core Principle 12 – get the above right 90% (or more) of the time and then chill out over the last 10%. Your long term results will not be determined by the 5% or 10% of the time you skip a workout or eat the pizza and ice cream. Your long term results come from the 90% to 95% of days that you DO workout and you do eat the veggies and fish. Get it right at least 90% of the time, and stick to it, consistent simple healthy living will win the day.

Really, it’s not Rocket Science…

So my question to you is this: what’s stopping you?

If you just refuse to take your own health seriously, and you can’t follow such simple steps to take care of yourself…why not? What needs to change about your mindset?

My invitation to you is this – take your health seriously, before something serious takes your health.

To you and your future!

Karl

If you could put a price on it, what is your good health worth?

I think it’s true to say that most people don’t realise the true value of good health, until it’s gone.

I meet people every day who won’t spend the extra money to buy organic, they definitely won’t spend the extra required to buy grass-fed meat or organic, free-range poultry. I meet people every day who say gym membership is too expensive, running shoes and lycra clothing are too costly, and they don’t have time to work out because they are too busy working, because their demanding career comes first.

When it comes to making the best health decisions, price is often an objection.

Yet I also meet a lot of people who have diabetes, heart disease, or cancer, and I have never yet met one person with a terminal cancer or in recovery after a heart attack, who still thinks gym fees are too expensive, or still says buying organic isn’t worth the cost. I’ve never met anyone who has been given a terminal diagnosis, who wouldn’t give you all the money they have to live a few years longer.

It’s true, most people don’t value their good health until it’s gone.

Causes and factors

Of course, the whole subject of what causes cancer or what causes heart disease is generally a bit more complicated than ‘well you didn’t buy organic veg, so now you have terminal cancer’, or ‘you didn’t work out in the gym, so now you are cruising for your second heart attack’. Certainly, in reality it’s a lot more complicated than that.

In the real world, what causes these ill health conditions is usually a combined effect of many such factors and causes, stacked up over a period of time. Of course, a certain percentage of cancers are unavoidable, genetic defects. A certain percentage of heart conditions are congenital defects, there’s little we can do about them. But the truth is that the vast majority of diabetes, heart disease, lung diseases and cancers, are affected, and made more likely, to one degree or another, by our diet and lifestyle choices.

There are many known Read more

Step right up! It’s the miracle cure we’ve all been waiting for…

Step right up! It’s the miracle cure we’ve all been waiting for.

It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name?

Exercise.

At this point, you might think this is b/s, you might think I’m toying with you. But no. I am in fact, quoting verbatim from this page, on the NHS website.

Not snake oil sales tricks, not hyperbole, not lies or sensationalism designed to sell you the latest miracle supplement or piece of over-priced exercise equipment. The NHS. A website giving you sensible advice paid for by your taxes.

Regular, varied exercise really is the miracle cure worth hundreds of billions of pounds that we all wish for…yet it is right there, freely available to us, and many ignore it.

Regular exercise can help prevent heart disease, the global #1 killer.

Regular exercise can reduce your risk of certain cancers.

Regular exercise can improve blood sugar regulation for diabetics.

Regular exercise can help prevent type-2 diabetes.

Regular exercise can help with diabetes management.

Regular exercise seems to help prevent dementia.

Regular exercise can help combat rising obesity.

Regular exercise can help reduce all-cause mortality.

The WHO, the NHS, Cancer Research UK, British Heart Foundation, Diabetes.co.uk, Harvard School of Public Health – these are not quack sources, not snake oil salesmen, these are the biggest names in public health. Exercise is the miracle cure, yet surveys suggest that only around one third of UK adults take the minimum recommended amount of daily exercise (and frankly, that minimum is set pretty low) and a full one third of UK adults get absolutely no exercise at all. Zero. Nothing. None.

Pound for pound, it’s the best and cheapest preventive medicine strategy available. I have written before that fitness is more important than fatness, and Mother Nature’s Diet includes Core Principle 9 – varied daily exercise.

So the questions is – are you doing it?

If not, why not?

To your good health!

Karl

Do this, live longer. Odds on. It’s simple.

If you have attended one of my live seminars, you will have heard me explain, in as much detail as I had time for on the day, that I believe the Mother Nature’s Diet lifestyle offers you the best all-round sustainable healthy lifestyle for avoiding heart disease, stroke, all-types of cancer, type-2 diabetes, multiple sclerosis, Alzheimer’s, Parkinson’s and more.

The 12 Core Principles have been worked out and put together from my own 27-year journey through obesity and poor health to the outstanding good health and abundant energy that I now enjoy, combined with the hundreds of books and studies I have read, dozens of courses and seminars attended and everything I have learned meeting with experts and learning through observation, trial and error.

I believe that MND offers the best all-round preventive medicine lifestyle, the best way for most people to live to extend life, avoid all causes of premature mortality, improve farm animal welfare, help conserve our environment and mitigate climate change and enjoy protection against the signs of ageing. I teach that I believe we all have more choice in these matters than we know.

In my live seminars, or in our MND subscription Members Group, I often explain that I think over half of all chronic ill health in our country is broadly avoidable, for most people. Of course, there are details, and exceptions, but I do believe that over half of all heart disease, stroke, cancers, type-2 diabetes and more is entirely preventable. Cancer Research UK suggest that around 42% of UK cancer is easily preventable, and I often say that I believe their data to be conservative.

So, to that end, you may be interested in this study from Canada which looked at all cancer cases in the Canadian province of Alberta in 2012, and calculated that 41% of cancer cases could have been avoided through lifestyle and environmental modifications.

Again, personally, I would imagine this data to be pretty conservative.

This is not the first time I have shared such research with you. There is growing evidence to support these claims.

Here’s the point, and I’ll keep it plain and simple and short for you. HALF of all the cancer and heart disease in our society could be avoided. HALF. Mother Nature’s Diet is a simple, easy-to-follow, sustainable lifestyle, it costs you nothing to follow the site, follow the blog, follow the 12 Core Principles, yet it could massively reduce your cancer risk and extend your life by a decade or two.

Half of all cancer
Half the misery
Half the tears
Half the loss

I invite you to take your health seriously…
…before something serious, takes your health.

1luvx

Karl

Stay sober, have sex and eat chocolate

Some people look at the 12 Core Principles of Mother Nature’s Diet and they tell me it all looks too hard, too limiting, too restrictive. Broadly speaking, I work hard to make Mother Nature’s Diet as simple, accessible and sustainable as I can – I think it’s all based on common sense, I think I have taken lots of science and given you some simple easy steps to follow, and I think it should prove beneficial to almost everyone.

I’m big on common sense, and on keeping things simple, and natural, avoiding overly-complicated solutions, expensive supplements and complex guidelines to follow. Mother Nature’s Diet is all about sustainable lifestyle choices – no fad behaviour, just sensible long-term healthy living.

Making changes

I am constantly suggesting that you drink less alcohol, because alcohol consumption in our society is, in my opinion, too high, and most people do not realise it is a risk factor for cancer and other health problems. New research now shows that even moderate alcohol consumption is a risk factor for adverse brain outcomes and cognitive decline. Folks, we all need to drink less. A glass or two, four, five or more times per week is not ‘moderate’ and we need to cut down.

However, there is good news around chocolate. While we all need to drink less alcohol in order to resist cognitive decline, research really does seem to support the fact that eating a bit of dark chocolate has quite the opposite effect and can be good for cognitive function as we age. This is good news! Drink less alcohol, but feel free to eat some good quality dark chocolate! Hoorah for dark chocolate! Just remember, it’s the high cocoa content that is beneficial, so make sure you buy high quality dark chocolate, not the sugar-filled cheap milk chocolate! While you are at it, shoot for Fairtrade, and organic!

Research also suggests that maintaining muscular strength is another way to defend against cognitive decline. In my blog posts and at my live events, I tell you to lift weight, or do bodyweight exercises (like push-ups, squats and crunches) to maintain muscular strength as you age. I often say this advice is more important for ladies of 50 and over, than it is for men of 40 and under. That is to say, as a stereotypical generalisation, that younger men rarely lack muscular strength, but older women frequently do. Ladies, this is important – use your muscles! Use it or lose it!

You may not like weight training, but there are plenty of ways to use your muscles without hefting barbells in a gym full of sweaty grunting types. You can take up a sport you enjoy, join a yoga class, workout at home in front of a home-workout DVD, or engage in our other favourite home workout – bedroom athletics. Research has linked a regular healthy sex life in women with living longer. That’s got to be good news then!

And all that dark chocolate, sex and weight training…or weight training, sex and dark chocolate, depending on which order you like to put it all in, is bound to help you experience a range of positive, happy emotions. That’s good news too, because research now shows that people who experience a range of positive emotions, seem to suffer less systemic inflammation, which is a key marker for so many chronic health problems, from irritable bowels to heart disease.

So, you see, I think the 12 Core Principles of Mother Nature’s Diet aren’t so bad after all –

  • Drink less booze
  • Eat some dark chocolate
  • Hit the gym and enjoy some weight training
  • Have more sex
  • And enjoy it all

See, that’s not so hard, is it?

This healthy living thing isn’t as bad as you might think. At Mother Nature’s Diet we don’t count calories and we don’t starve, instead we eat plenty of delicious, wholesome good food, including dark chocolate, and we enjoy our regular exercise, including good sex, and we like to get a tan and we get plenty of healthy sleep.

No fad diet mentality here, no deprivation, no misery.
Just sensible, sustainable healthy living.

What’s not to love about that?

Fix your diet and live longer…simple, right?

In the spirit of keeping things short and simple, let’s get straight to the point.

I made a little video for you, it’s only 11 minutes, and it briefly explains Mother Nature’s Diet and the 12 Core Principles in the most short and easy way I could! I was aiming for inside 10 minutes…got it in just over 11, that’s pretty good for me!

This healthy living game doesn’t have to be difficult, it really is simple stuff.
Try these –

See how simple this stuff is!

Now of course, if you want ‘complex’ then there is plenty of detail and plenty of science behind it all. You might like to read more about how a sedentary life (that means you don’t do much exercise) can increase the risk of kidney cancer and bladder cancer.

Or perhaps you would be interested in reading about the role of excess dietary carbohydrate in driving health conditions such as obesity, insulin resistance, metabolic syndrome, type-2 diabetes and heart disease.

This line stands out “An insulin response with every snack and meal for years can, in genetically vulnerable people, cause insulin resistance with variable expression among people and among different body tissues.” Read the whole (short) article in the British Journal of General Practice here.

As the article suggests, possibly the treatment protocol that has prevailed for decades – a diet based on whole grain ‘slow release’ complex carbs, and taking medications to control blood glucose, may in fact be the wrong approach, doing patients more harm than good. The correct approach, of course…well, that would be Mother Nature’s Diet. Natch.

If you need any further convincing on this topic, you should watch this lovely half-hour video from the highly personable Dr David Unwin, whom I have met and he’s a lovely chap, awarded as ‘Innovator of the Year’ by the NHS, for treating diabetic patients with a low-carb diet.

To your good health!

Karl

Whose job is it to keep you from getting sick?

Oh dear…were banging the ‘personal responsibility’ drum again! Feels like déjà vu…

A while back I asked ‘what saves the most lives – fire fighters or smoke alarms?

Let’s revisit this topic, and dig just a little deeper. It seems to me that in many, perhaps most, areas we grasp the idea that prevention is better than cure. We fit smoke alarms to our homes, we buy soft furnishings treated with fire retardant, we teach our kids not to play with matches, we all do our best not to leave candles unattended and so on. The UK Fire Service spends a good chunk of it’s budget on “undertaking preventative activities to reduce the risks of fire; and carrying out safety inspections of business premises” to prevent fires happening in the first place.

The UK Police service spends time and money on crime prevention, community policing and public safety. The HSE (Health and Safety Executive) has become a standard part of doing business in our country, and together with RoSPA (Royal Society for the Prevention of Accidents) these organisations do good work to reduce injuries and accidents in the UK, in businesses and homes.

And the NHS, to be fair, does promote a healthy lifestyle – they tell us to eat our 5-a-day, they offer resources and advice to help people to stop smoking, they tell the British public to drink less alcohol, and that alcohol contributes to cancer and more, they offer advice on weight loss and they promote regular exercise, clearly stating “Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose.”

So, our national emergency services are clearly ‘bought in’ to the idea that prevention is better than cure. I think we all are – I mean, no one buys a car and never gets it serviced, never has the tyres replaced, never tops up the windscreen wash, never has new brake pads put in, never puts fuel in it. No one does that. After a few days, weeks, months or years, what use would that car be if you never looked after it, never did any maintenance? Of course, it would be useless.

As a society, we get it, this idea that we have to do maintenance on something to keep it running well – worn tyres and worn brakes are a recipe for an early grave should you be required to make an emergency stop in wet weather…yet obesity, a lack of fitness, insulin resistance and high blood pressure are a recipe for an early grave too, and yet so many people will pay to get their car serviced every year, but they never commit to that same level of maintenance for themselves.

Whose job is it to keep us from getting sick in the first place?

RoSPA and the HSE do their best to give us safety advice and to ensure our work places and public spaces are safe, but ultimately is it RoSPA’s fault if I drive too fast on poor tyres in wet weather and I have an accident? No, of course not. That would be my fault.

And so the NHS tell us Read more

Mother Nature’s Diet

Weight loss, nutrition, healthy living…it has all become so confusing in recent years.

It can be hard to know what is the right thing to do.

  • Are you fed up with fad diets?
  • Had enough of the gimmicks, the promises, the bullshit?
  • Are you fed up with being lied to?
  • Are you tired of the contradictory messages, ideas and advice?
  • Are you bored of being sold ‘the magic secret’ to this or the ‘only supplement you’ll ever need’ for that?

All the health experts seem to preach messages that are in conflict with each other.

The internet seems to be awash with self-appointed diet gurus promising you ‘the secrets’ to weight loss, the secrets to fat burning, the truth about ageing well…yet the solutions they offer seem to involve buying some powdered supplements or sticking to some crazy workout schedule.

Mother Nature’s Diet is the antidote to all that conflict and contradiction.

No fads, no gimmicks, no so-called superfoods or supplements.

No starving, no calorie counting, no suffering.

Mother 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.

MND_BOOK_MOCK-UP_hires

Personal responsibility

Mother Nature’s Diet is all about taking personal responsibility, and working on yourself to get the best out of your life, in every way. Whether you are currently aged 30 or 70, if you are the kind of person who refuses to accept that turning 40 means “it’s all downhill from here” and if you believe that we can be slim and healthy and full of energy in our 40s, 50s, 60s and beyond, then the Mother Nature’s Diet way of living just might be the lifestyle you have been searching for.

If you think the right way to live is to eat fresh whole foods, rather than searching for answers in the form of supplements, pills and powders, then Mother Nature’s Diet will resonate with you.

“Doc, can’t I just have the pills?”

A while ago I interviewed an NHS GP about the state of healthcare in the UK, and I asked the questions “Are people working hard to help themselves?”, and I was shocked to be told that while many GPs do take the time to give lifestyle and dietary advice, repeatedly, the reality is that a staggering nine out of ten patients just disregard that advice and ask, “Doc, can’t I just have the pills?”

This is the sad truth – the NHS is going bust because people are not taking personal responsibility.

Nine out of ten people. That is shocking and saddening to me.

If you just read that little story and, in your mind, you thought “I’m the one in ten, I don’t want to just take pills, if there is a way I can help myself, then I will.” If that’s you, then you’ll find that Mother Nature’s Diet is the lifestyle for you.
You will enjoy this book.

Mother Nature’s Diet is the point where lifestyle medicine meets personal responsibility.

  • If you want to lose that excess weight for good, no more fad diets, no more yo-yo weight loss, then Mother Nature’s Diet may be the answer you have been looking for
  • If you are prepared to get outside every day for some fresh air, take long walks at the weekends and switch off that TV from time to time, then you’ll feel right at home living the Mother Nature’s Diet way
  • If you want more energy, and freedom from sugar-lows and the afternoon slump, then Mother Nature’s Diet is for you

Mother Nature’s Diet – the place where preventive medicine meets personal responsibility.
The best version of you: fit, healthy, and full of energy, now and far into your future.

All you need to know

Mother Nature’s Diet is made up of 12 Core Principles, these are 12 simple points to guide you to optimal good health. The 12 Core Principles are easy to understand, easy to implement in your life and easy to follow. Living this way requires no science degree, in fact, it’s quite the opposite. I have worked hard to remove the science and complexity, and the end result is purposefully simple, as good health should be. And far from starving, this lifestyle is abundant, you shouldn’t need to suffer in order to be healthy.MND_cover_A42

The 293-page eBook includes a 28-Day Plan, all the details you need to make these sustainable, enjoyable, beneficial changes in your life, to lose weight, feel great and have more energy.

Available for immediate download now.

What people are saying…

“This book is clearly written with passion and integrity, masses of commonsense, a framework of experience and thorough research, and packed with real-life constructive suggestions. If you want to change your life and health for the better, I can only strongly recommend that you buy it, read it and implement it; it’s the best £9 you will ever spend.” – Mrs T, Norwich

“If you care about yourself, if you want to be the best you can then you need to buy this book, it’s not just a way to eat well but also a way to live your life well too … it will be the best investment in You that you can ever make!” – Mrs V, France

“I wanted to crack on with discovering MND… love the no-nonsense, common-sense and pep-talk style – accessible, and am aiming for ‘progress, not perfection’ … thanks, Karl!” – Mrs G, East Anglia

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

“I have found the book great. Exactly the tool I wanted to learn from and digest (pardon the pun!)” – Mr B, Hereford

“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 have suffered with irritable bowel syndrome for many, many years. I was told to eat fibre – given Fybogel from the doctor, etc., suffered with lots of painful cramps, bloating etc., going one day being constipated, the next loose. I follow MND and no bloating, and bowels are now normal. Happy days!” – Mrs H, UK

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

“Listen to Karl! I cut all the rubbish out of my shopping list, my trolley has never looked so healthy. I weighed myself today and I’m 6lbs lighter and I’ve eaten loads this week, not felt hungry and am determined never to follow any weight loss programme ever again, just healthy eating and exercise and no sugar!” – Ms. C, UK

 

“I have lost 5lbs in one week just by following MND and home workouts. I cannot believe it! My stomach has really gone down. I’ve stopped the bread and stuck to the 12 Core Principles. I still cannot believe it. Just having more energy is awesome!” – Ms R, London, UK

“I’d tried paleo, LCHF, considered raw, vegan, not to mention a decade of weight watchers, slimming world and none of it made any sense. All contradicting each other and often within their own ‘rules’. MND 12 CP’s are the way to go – Karl has made them so simple to follow! What I found useful was to write down what each CP meant to me in terms of what to work on. I did that in Jan after the seminar and will do again shortly as I’ve made a lot of little changes in those 6 months.” – Mrs Smith, South East, UK

“Thought I would share this to celebrate!!! Dropped a dress size in 2 weeks!!!!! And can now wear skinny jeans!!!! Am soooooooo happy!!!!!!!” – Rose, UK

“Quitting sugar and alcohol (didn’t drink much anyway) has changed my life. Karl Whitfield changed my life, his MND and 12CP showed me the way and I followed x Thank you x” – Mrs Wade, UK

“I would urge anyone who thinks this diet/way of life is restrictive to do what I did and start with just a small manageable time period to see how you feel afterwards. I guarantee that you will notice a major difference in your body, your health and it won’t seem as restrictive as before, but instead you will discover a new lease of life. I will be doing more and more 4 week periods, until I do more of them than I do more of the bad eating. Thanks for the hard work that goes into MND. It is highly appreciated.”

“I’ve lost 7lbs in 12 days Karl, and yes it is all yum, and beats a sandwich and crisps any day!” – Ms C, UK

“I’m down a dress size in two weeks as I’m no longer bloated and sluggish.
My anaemia is no longer tiring me out so much in the day!!!!
I’m sticking to this!!”

“MND has got me from 20% body fat to around 15% some times under fluctuates slightly but really impressed and not really made many drastic changes just been more aware of what I fuel my body with. Knowledge is power so massive thanks to Karl Whitfield for his… very inspiring … help.” – Mr R, Yorks

“15 weeks in 1 and half stone lost… apparently, so I’m told, I’ve lost it from my back and love handles, neck and face.” – Mr P, Midlands

“MND really does work!” – Ms R, London

Get your copy immediately and start making changes for your best health ever right now!

Eat less, move more…the diet deniers strike back…

Following the last post, this blog has registered it’s first official reader complaint!
A milestone to be sure!

In the last post I wrote about the ‘eat less, move more’ phrase, and how many health and fitness professionals, people I referred to as ‘the diet deniers’ for a bit of a tease, discard this phrase as being unscientific nonsense that has no place in helping solve our global obesity crisis. If you have not yet read that post, you may like to go and read it now.

In that post, I argue that in fact, eat a little less and move a whole lot more is great advice that probably is highly applicable to at least half or maybe as many as three quarters of all the overweight and obese people in our society that need and want to lose some weight. I went on to say that the saying should be revised to ‘eat less, eat better, and move more’ to meet the needs of as many people as possible.

Steve, a really good friend of mine, read that post, and challenged me on my thoughts. You know who your true friends are; it’s the people who don’t mind openly challenging you in the hopes that one, or both of you, might learn something. True friends can challenge each other without fear of upset or conflict, when you share the common aim of learning, when you both just seek the truth.

My friend Steve is a Personal Trainer, and a damn good one at that. He’s young, just turned 30, and he’s in great shape, he looks the part, lean, muscular, fit and strong and healthy. He’s always been in good shape, since playing sport at school, and he’s a highly qualified PT, constantly taking courses, expanding his knowledge base, always learning. Steve is roughly six foot tall, and he weighs a little over 13 stones (he’s around 186 pounds, or 85 kilos), so he’s pretty muscular, athletic looking I would say, and low enough body fat to have visible abs.

He challenged my thoughts last week and said that he thought I was being overly simplistic, he laughed and said “I’m one of your diet deniers! I think a few people should ‘eat less and move more’, but for most overweight people out there that’s not enough, they need personalised help, help with nutrition, perhaps a low carb diet, a ketogenic diet maybe, or they need help with a personalised training plan, they definitely need more than just ‘eat less, move more’.”

Here’s how the conversation followed –

Karl: Sure, all those things will be a big help to a lot of people, and for sure once someone is ‘on their way’ and the weight is starting to come off, they may need those things to keep making forward progress and to get into really great shape. But for a lot of folks, they just need to get started, they need to stop over eating and get out of their sedentary rut, start moving more.

Steve: Nope, that’s not enough man!

Karl: OK, try this for me buddy. I want you to experience something for me. You’re still a young buck, only 30, and you’re very healthy and in great shape. At your age, I know you can do this, I know you can do this experiment for me and come back from it, no long term damage, you’re the expert.

Steve: Go on…? Read more

The diet deniers

Eat less, move more – annoying cliché, or inconvenient truism?

I have been following the diet industry, in one way or another, for almost 30 years now, either as a customer trying to lose weight, or as a professional who ‘cracked the code’ and is now trying to help others.

I have seen trends sweep through this industry – fashions, buzzwords, fad diets of course, that come and go. A few years ago, the phrase ‘eat less, move more’ became ‘the latest thing’ in the media, perhaps rising partly off the back of the popularity of Paleo diets. The increasing use of this expression seemed to rise as a result of press articles summarising the words of doctors, scientists and personal trainers who were promoting studies showing that lack of exercise and the ease of access to hyperpalatable, high-sugar, obesogenic foods were the main societal drivers of the obesity and type-2 diabetes epidemics.

Now, the latest, latest new thing, in the last year or so, has been to decry this expression as the most naïve and pointless weight loss advice ever promoted! It has become très trendy among the educated classes to laugh at the idea that eating less and moving more could possibly be good advice in tackling the rising obesity problem.

Almost every day now I read posts by diet and nutrition bloggers, or I see books from doctor-this and PhD-that, brushing off ‘eat less, move more’ as laughably short-sighted, and “anyone who says that clearly doesn’t understand the complex factors driving the obesity epidemic” and “oh how silly, if only it was that simple” and “telling an obese person to eat less is as pointless as telling a depressed person to just cheer up.”

Well ex-cuse me, you highly-educated diet-snob, but I’ve been both an obese person, and a depressed person, and I can tell you ‘eat less, move more’ worked a hell of a lot more effectively for me than ‘just cheer up’ ever did, so you can stick your PhD where the sun don’t shine pal, because I’m pretty darned certain that about 50% or more of all the overweight and obese people I see and meet out there in the real world damn well need to just eat a little less, and move a whole lot more, and in a great many cases they are perfectly happy to admit it!

Obesity is a multifactorial condition

Now I know the obesity epidemic is being driven by a lot of complex factors. I know some people overeat as an emotional crutch to make up for traumatic or psychologically damaging events that happened in their past, sure that maybe accounts for about 5% of the overweight and obese people out – probably only really 1% or 2%, but I am being generous.

And I know that there are genetic factors, some people Read more

Brexit and booze

Don’t worry, this isn’t a post about politics! I’ll keep my views on Brexit to myself.

This is the first in a series of posts that will eventually come together as a short series on “ignoring the elephant in the room” and as the series builds, you’ll see how the posts all connect together, to highlight ‘gross national stupidity’ and the ignorance our media perpetuates by spreading lies and misinformation.

£350m per week for our NHS

As surely everyone in the country can remember, during the Brexit campaign, the Leave campaign drove around Britain in a bus touting the slogan “We send the EU £350 million per week, let’s fund our NHS instead. Vote Leave”

Brexit bus

This was one of the cornerstone arguments of the Leave campaign – stop giving money to the EU, and give it to the NHS instead.

This post is not about politics, but you may have followed in the news how this £350m GBP promise has been pulled apart and rubbished…the £350m figure does not account for Britain’s EU rebate, it’s a gross figure not a net figure, and it fails to account for everything our nation gains in return for EU membership. Scholars have largely proven that in fact, once the UK leaves the EU, there will be zero surplus cash available for the NHS, quite a lot less that £350m per week.

At this stage, at time of writing, there is no sense exploring that issue any further because:

  • Until the Brexit negotiations are complete, nothing is certain and we can’t know whether the UK economy is going to be better off or worse off
  • That’s not the point of this post

What’s this got to do with health?

Read more