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Posts tagged ‘Healthy living’

The role of dairy foods in your healthy lifestyle

I’ve put together an educational webinar for you to answer all the questions I get around dairy foods.

There is so much misinformation circulating online about diary foods that we need to cut through the nonsense and get to the facts.

In this webinar we look at the role of dairy foods in a healthy diet. We answer questions that include:

  • Are dairy foods ‘natural’ in a human diet?
  • What about animal welfare?
  • Should I eat dairy foods for calcium?
  • Will drinking milk help me have strong bones in older age?
  • Is their cruelty in dairy farming?
  • I saw a vegan video saying drinking milk is like drinking pus, is this true?
  • What do they mean by ‘pus’?
  • Is milk full of antibiotics?
  • Do I need dairy in my diet for protein?
  • Is milk full of growth hormones that they feed to the cows?
  • What’s the difference between dairy in the EU, the UK, and the US?
  • What is pasteurisation, and why do they do it?
  • Is raw milk safe to drink?
  • Should I go for grass-fed cheese, butter and milk?

All these questions and more are answered in this comprehensive webinar.

You can watch the full webinar here.

A free bonus, no sales pitch, just free.
Please let me know if you have any questions, or if there are confusing topics you would like me to cover in future webinars.

Chill out…have an ice cream…then get back to your vegetables

It’s summer, hoorah! The sun is shining and I hope you are enjoying the holidays.

Mother Nature’s Diet incorporates Core Principle 12 – the 90/10 Rule.

In rough terms, this means ‘get it right 90% of the time, and chill out over the last 10 percent’.

This doesn’t mean ‘take a cheat day’ or ‘eat well Monday round to Friday lunchtime, then blow it all over the weekend. It means 90% of the calories you consume should work within Core Principles 1-to-11, and then you can relax over the last tenth.

I’ve been away on holiday with my family last week. One particular day, we went for a seven mile walk along cliff tops in the sunshine, we had fresh air, exercise and sunshine, and we picked and ate fresh blackberries along the way. Getting teenage kids to put their iPads down and go for a walk is always a challenge, so several hours out in nature counts as a major win in my book!

It’s been a hot sunny day, and when we finished our walk, the kids wanted an ice cream. There is a quality boutique ice cream parlour just about a mile from where we finished our walk, and it was on our way back, so we stopped by on the way.

I had an ice cream too. It’s summer, it’s a lovely day, I enjoyed my little ‘off-plan treat’ without a hint of guilt.

It got me to thinking, when I eat an ice cream or a soft warm bread roll, or some chocolate, people freak out. I get “Oh but you’re Read more

Reasons to be cheerful…

Depression, it’s become another modern day epidemic.

According to the WHO, the World Health Organisation:

  • Depression is a common mental disorder. Globally, more than 300 million people of all ages suffer from depression
  • Depression is the leading cause of disability worldwide, and is a major contributor to the overall global burden of disease
  • More women are affected by depression than men
  • At its worst, depression can lead to suicide

That’s a sad reality.

heard a statistic that shocked me this morning.

In 2016, there were 44,965 suicides in the United States of America, and that figure is likely low, due to under-reporting. Can you visualise in your mind’s eye what 45 thousand people looks like, if they all stood in a big field in one place? Yikes. Suicide rates per 100,000 of population are slightly lower in the UK, but we still saw over 5,800 suicides in the same time period.

It makes me wonder what is going wrong in our modern society that so many people take their own lives, living in such rich, abundant societies. In wealthy nations such as the US and the UK, we supposedly ‘have it all’ in wealth, healthcare, standard of living, yet so many people are so unhappy that their paths lead to suicide. I think about this too much, and it leads me to tears, as a father and as a citizen, it’s such a sad fact of our modern lives.

It makes me think ‘clearly wealth and possessions don’t automatically mean happiness’. I mean, in the US and the UK we have so much that folks in poorer countries do not…

  • Social and political freedoms
  • We have the best modern healthcare
  • Never-before-seen-in-human-history low infant mortality
  • Ubiquitous public sanitation
  • Clean drinking water for all
  • Electricity and heating for every home
  • State healthcare
  • Welfare systems
  • Flushing toilets

Billions of humans live in other countries without these luxuries, we should all be counting our blessings every day!

There seems to be little correlation between wealth and suicide at a national level.

But I meet people every day who are miserable, unhappy, complaining of anxiety and depression. They have warm comfortable homes, modern cars, every comfort and luxury. Their biggest worry is where to take their annual holiday, which episode of some TV series to watch, or which take-away pizza toppings to order. Clearly, depression is not caused by the difficulty of our life circumstances, or at least it’s not that alone.

Which begs the question, and yes I know I am massively over-simplifying things here (come on, it’s a short blog post, not a PhD thesis), if people in rich countries who have freedom and every luxury can be depressed, while people in poor countries with few possessions or luxuries can be happy, then what is causing much of the depression in our society?

Of course, such a huge discussion is beyond the scope of this blog post, and there are many varied causes behind depression. Trauma, abuse, psychological harm, biochemical imbalances, a myriad of social and psychological factors, and while I am unqualified and unskilled in this area, I am sure no two cases are ever the same, and everyone is different.

But I do have some personal experience, having been through depression myself at one time in my life; and I have some knowledge through studies and experiences of how lifestyle and dietary factors can exacerbate some cases of depression, or help alleviate them.

I’m not saying any quack nonsense about “Just cheer up and eat some broccoli and you’ll be fine!” I think we all know it’s a bit more complicated than that…and as I wrote above, there are doubtless no two cases of depression that are the same, with no two same causes and no two same cures.

But there are some things you can do to help ensure that biologically, your brain is working optimally.

  • You can get more sleep. Sleep deprivation is a well known contributing causal factor in many brain disorders, including anxiety and depression. Sitting up til 3am watching TV, checking Facebook on your phone at four in the morning, shift work and chronic long-term sleep deprivation are all no-no’s, and these are factors you can control. Get to bed soon after 10pm, make sure your bedroom is cool, properly dark, well ventilated (clean behind wardrobes to remove mould and excess dust), and leave the electronic devices downstairs – bed is for sleep, love making and reading a book, nothing else.
  • Get more sunshine. It’s a fact that around 70% or so of the UK population are somewhat deficient in vitamin D. The best way to get optimal vitamin D is to expose your skin to the sun, so with most folks working indoors these days, and given our grey weather much of the year, vitamin D can be a real challenge! Whenever you can, get outside and get some skin on show. Eat plenty of oily fish, eggs and liver. Consider having your vitamin D tested and maybe taking a supplement for the winter half of the year.
  • Improve your diet. While it remains scientifically unproven at this point in time, I feel sure that in the future studies will show that diet has more of an impact on mental health than we currently credit it for. Don’t wait, improve your diet now:
    • Zinc plays many relevant roles in brain health, including helping with libido, stress coping, dopamine production, depression and more. Eat plenty of fresh oily fish, shellfish, free-range eggs and nuts to keep zinc high in your diet.
    • Magnesium has been shown to have links to anxiety, learning ability, confusion, irritability and insomnia. Keep magnesium high by eating lots of fresh leafy greens, fish, nuts and seeds.
    • Don’t starve, and avoid the fad diets. Studies suggest that severe calorie restriction can exacerbate anxiety and stress.
    • Your brain is made of mostly fat and water, so ensure you nourish it well by keeping both high in your diet – good fats from oily fish, organ meats, free-range eggs, avocado, grass-fed butter, olive oil and nuts are all good, plus stay well hydrated which helps combat fatigue in many ways.
  • Exercise is a proven way to combat stress, anxiety and depression. Establish a daily habit of taking some exercise, keep it varied and fun, try to find a participation sport you enjoy. Regular movement and exercise has also been proven to help reduce and slow dementia in the elderly.
  • Practice mindfulness and meditation, work over time to develop an ‘attitude of gratitude’ and always try to see all the good in your life – focus on the good, not the challenges.

Maybe you noticed, that all these tips are already encapsulated in the 12 Core Principles of Mother Nature’s Diet, a healthy lifestyle that’s good for both your mind and your body.

I can’t promise you that a jog round the block and a plate full of broccoli will cure anything, including depression, but Mother Nature’s Diet is all about teaching preventive medicine, and living this way can ensure your brain is functioning as well as possible biologically, to help you cope with everything life throws at you, the good and the bad.

Let’s help spread the word to as many people as possible.

To your good health!

Karl

 

Mother Nature’s Diet – finally available in paperback!

Fad diets are a waste of your time.

But healthy living doesn’t have to be like that…

You can lose weight and feel great without the starving, the suffering and the expensive supplements.

Mother Nature’s Diet, now (finally, hoorah!) published in paperback and available on Amazon, will show you the way.

A better way.

Well researched and complete with a 28-Day Meal Plan, and detailed home workout plans, the book includes all you need to push into a new, enjoyable healthy lifestyle.

No more fad diets.

Simple, achievable, common-sense based healthy living.

You’ll love this book because it’s packed with real-world experience, practical tips, and straight forward advice to help you get results.

Grab your copy now, here:

Here in paperback – UK.
Here for Kindle – UK.
Here in paperback – USA.
Here for Kindle – USA.

“It’s the missing link between academic books and commercial ones.” – Mr G, London

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

“Fantastic guide to living a healthy life. If you are looking to make lifelong sustained change and become the best version of you then look no further.” – 5* Amazon Review

To your very good health!

Karl

All you need to know to find sense among the confusion…

Mother Nature’s Diet, the book, is here – to save your sanity!

I don’t know about you, but I find the world of diet, health and nutrition has become more confusing than ever recently.

There seems to be so much conflicting and contradictory advice going around.

  • High carb or low carb…
  • High fat or low fat…
  • Meat is good for you, or meat gives you cancer…
  • Dairy is a superfood, or dairy is cancer promoting…
  • Calories matter…no, calories don’t matter…
  • It’s our gut flora…
  • They’ve been telling us the wrong thing for decades…
  • Type-2 diabetes can be reversed…

A lot of people are fed up and confused, and just don’t know what to believe any more.

It seems that many people have lost all trust in the science and ‘the establishment’ as we are increasingly being told that the mainstream dietary advice that governments and Dietitians have given us for the last 40 years has been wrong, and has contributed to rising obesity and type-2 diabetes across the UK.

If that’s how you feel, I can empathise

For 16 years I was doing it all wrong. I was focused on trying to lose weight, but I knew nothing at all about diet and nutrition and I was getting it all wrong. I yo-yo dieted for 16 years.

Eventually, between my mid-30s and mid-40s, I spent 12 years learning, and getting it all right. I lost 101 pounds (that’s 46 kilos or 7 stone 3) of unwanted body fat, built 20 pounds of muscle, got fit and cleared up my health problems.

Along the way, I became obsessed with health and nutrition, I became a qualified Personal Trainer and I read 847 books and research studies, learning about everything from cancer prevention to building muscle, from anti-ageing to running a faster marathon.

I created Mother Nature’s Diet and the 12 Core Principles out of that life-changing experience.

And now, I have written a book for you, Mother Nature’s Diet, to share with you the very best of everything I learned along the way.

  • Cut through the confusion
  • Make sense of the conflicting advice
  • Learn how to resist the signs of ageing
  • Have more energy
  • Lose that excess weight without starving or suffering
  • Look and feel your best
  • Resist ill health and degenerative disease

It’s all in this book, your plain-English, common-sense guide to weight loss and healthy living. No nonsense, no gimmicks, no fad diet behaviour. Just honest sensibly healthy living advice. What works, rather than what crap they want to sell you.

I am biased, but I suggest you just go here and buy it now. I mean, why not?

Amazon UK Paperback
Amazon UK Kindle edition
Amazon US Paperback
Amazon US Kindle edition

It’s the no-gimmicks, no-fad-diet, no b/s, common-sense healthy lifestyle guide that the Western world needs right now.

If you have any questions, please just give me a shout!

Go on then.

To your good health!

Karl

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

Don’t over-think this, permanent weight loss isn’t as hard as many people think it is, here’s a couple of top tips…

Two weeks in to January.

Just hitting week three.

According to surveys, this is the week “most” people give up on all the ‘new year, new me’ stuff, the diet, the weight loss efforts, the gym, all that.

So, if you are still fired up, motivated, enjoying it and pushing forward – kudos to you, well done, you are doing better than most.

But if you are struggling, here are two thoughts from someone who did it, pushed through, stuck it out and lost the weight, 101 pounds of it, and kept it off, now some 12 years later.

Perfection is bull****

Don’t strive for perfect.

Don’t be that person who ate one bad thing, made one small mistake, and then decided that everything had gone to rat sh*t as a result.

I’ve seen that so many times.

January 16th: “OMG, someone offered me a biscuit at work, by the coffee machine, I ate it, oh well that’s the diet screwed then, sod it, might as well cancel the gym membership and order pizza tonight and open a 6-pack of beers!”

That’s dumb.

Don’t be hard on yourself, it was just one small slip up, boo hoo, get over it and move on.

I can assure you, success comes from getting it right 90% of the time, not from being too hard on yourself all the time chasing 100% perfection.

So the only thing you should give up in the 3rd week of January, is this ‘set-yourself-up-to-fail’ idea of chasing ‘perfect’.

Let that go, and you’ll give yourself permission to be humanly imperfect, which is just what you need to be to navigate the crazy times we live in and keep making forward progress.

Consistency

Once you have let go of the trap of perfect, you’ll be far better equipped to survive the ups and downs of life, which is what you need to achieve success with Tip #2 – stick with it, foe the long haul, be consistent.

The number one pitfall for most people, is ‘fad diet mentality’.

A fad diet is just that – a fad. A temporary change in behaviour that will likely deliver you a temporary change in your results.

You eat less for a few weeks or months, and you weigh less for a few weeks or months.
When you return to eating how you always have, guess what? Yep, the weight returns too.

It’s the ultimate frustrating hamster wheel of modern life.

Instead, you need to adopt a permanent healthy lifestyle, to achieve, keep and enjoy, permanent weight loss results.

If your new January regime has involved cutting back on sugary foods, eating smaller meals, exercising more often or drinking less booze, that’s great, well done you. Now understand that sticking to it, making these changes at a level you can enjoy your life and stick to the changes long term, permanently, will give you long-term, permanent results.

If you want these changes to last, if you want 2019 to be the year you finally break the yo-yo diet cycle, then employ these two tips to work to your advantage:

  • Give up on perfection, just ‘be good’ and aim to make progress on your former self. Don’t berate yourself for small mistakes, just keep on moving forward
  • Stick to it. Don’t be an all-or-nothing maniac, don’t be a quitter, just be consistent. Put good new habits in place, at a level you can live with and enjoy, and stick to it through January, February and onward from there

Achieving weight loss isn’t as hard as many people think, permanent results are achievable, you just have to know what to do and apply yourself to it. If you want more help and simple tips and guidance, plus a full 28-day meal plan and home exercise routines for all levels and abilities, check out my brilliant little book on Amazon Kindle and it just might help keep you on track.

To your 2019, your year!

In good health!

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

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!

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!

 

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

Are you getting enough?

In our private Mother Nature’s Diet Members Group this week, we’ve had some interesting discussions around the subject of sleep. One of our Members shared this interesting article from the news, reporting on scientists that have made new discoveries in how our circadian rhythms (which help to regulate sleep and hormone function and more) are linked to the movement of the sun – in humans and other species too.

It’s worth taking a few minutes to read the article, and this further article that is linked, which explains how we are suffering from society-wide sleep deprivation, which is contributing massively to all sorts of ill health, including cancer, and is costing the nation over £30bn per year in lost productivity.

We discuss the value of sleep regularly in our Mother Nature’s Diet Members Group, and ensuring you are getting adequate sleep is covered in Core Principle 10. Sleep is pretty much the best antidote to chronic stress, and in our Members Webinars we discuss the importance of getting enough good quality sleep. Your bedroom should be dark, cool, ventilated, calm and quiet. No electronic devices, no checking Facebook on your smartphone at three in the morning, and no night lights.

It is important to be asleep at night, in the dark, not awake, working or looking at your screen! Research is uncovering mechanisms that show how DNA repairhappens at night, while we sleep in the dark, and this may explain the link between working night shifts and higher mortality.

Gains

It seems pretty certain that sleep is important for many reasons – from stress reduction to combating cancer. There is growing evidence to suggest that depriving yourself of sleep through adult life is likely to leave that adult life, well, shortened.

In addition, another MND Member this week shared this fascinating blog post about a study that took a small group of overweight nonsmokers, and put them on a calorie restricted diet for two weeks, half the group getting adequate sleep, and half the group on reduced sleep. In short, the results showed that both groups lost weight, but most of the weight the sleep-deprived group lost was muscle mass and body water, whereas most of the weight the adequate-sleep group lost, was body fat. So, the lesson learned – if you are trying to lose fat weight, get Read more

What’s your reason why? And is it strong enough…

Why do you want to be healthy?
Why should you eat well, exercise, get an early night, drink more water, drink less booze, eat your veggies, cut down on the hedonistic lifestyle, manage your stress, join a yoga class, go running and lift a few weights?
Why would you do all that?
What’s your motivation?
What’s your reason why?

Maybe you want ‘the body beautiful’ – whatever that means to you.
Maybe you want to get your hands on someone else’s body beautiful!
Maybe you want to be bursting with energy.
Perhaps you are striving to resist the signs of ageing.
Maybe you have a family history of ill health and you are making every effort not to follow that line.
Perhaps you want to improve your performance in your chosen sport.
Maybe you want to avoid ill health, the decline of serious illness that comes later in life.

There are plenty of reasons to engage in a healthy lifestyle – do you know what yours is?

Thinking time…

That last question…

Do you know what yours is?

Did you have to think about it, or did the answer 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

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?

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!

Save yourself a bunch of hassle, a small fortune, and years of poor health – JFDI

This post, in a nutshell:

  • I was a fat yo-yo dieter for 20 years, in and out of obesity, trying fad diets and fad bouts of exercise
  • I finally ‘figured it all out’ and lost 101 pounds of fat, or 7 stone 3, or 46 kilos
  • Now I have spent 11 years obsessed with health and fitness and read 847 books and research papers on all-things-health related
  • I have spent the last five years trying to teach the best of what I learned – no gimmicks, no fads, no selling snake-oil supplements, no bullshit, just the truth
  • Most folks don’t want this truth, it’s too boring. It’s not very sexy, it doesn’t sell
  • Ugly as it sounds, the reality is that ‘most’ doctors and ‘experts’ are disinclined to teach healthy diet and lifestyle modification as preventive medicine. Instead they wait for people to mess themselves up, then when they come for help, they prescribe drugs or surgery
  • And most ordinary people are turned off by honest advice to eat healthily and exercise more, and instead they prefer to live the hedonistic life, wait til shit goes wrong, then take those prescription drugs in the hopes that can fix things
  • This strategy falls apart when the NHS goes bust and everyone has type-2 diabetes, heart disease and cancer
  • The solution? Follow my boring and sensible advice, follow the 12 Core Principles of Mother Nature’s Diet, and stop using food and alcohol as cheap thrills and anxiety drugs to make up for the fact that other areas of your life are less than fulfilling

The size of the problem

If you follow this blog then you know my back story and there is no real need for me to go through it again. For those who are new to this blog, here is the super-short version. I struggled with my weight from age 14 to age 35, yo-yo diets, exercise fads, in and out of obesity. I smoked for 20 years, drank pretty heavily for 26 years, had skin problems, nasal congestion problems, took prescription meds for 17 years, and fought low self-esteem my entire life. Mid-30s, I started to learn about nutrition and turned it all around. Lost 7 stone 3 (101 pounds, 46 kilos), got fit, ran a bunch of marathons, had some injuries and accidents (including every running injury in the book, knee surgery, fractured spine, busted some ribs, bust a few bones) and then studied and became a Personal Trainer. Long version here.

Along the way, I read hundreds of books, hundreds of research papers, attended dozens of training events, seminars, conferences and more. I learned a ton about health, nutrition, disease prevention, fitness, training, cancer, heart disease, diabetes, Alzheimer’s, weight loss, mindset, personal development, farming, agriculture, the environment, history, anthropology and a whole lot more. Along the way I got really pissed off with all the confusing and conflicting research and advice.

  • Meat is good for you : no, meat gives you cancer!
  • Dairy is good for you, it’s a superfood : no, dairy is full of pus and gives you breast cancer!
  • Running is good for you : no, running trashes your knees and hips!
  • Low-fat is the secret to losing weight and avoiding heart disease – so just eat less fat and more carbs! : No! Fat is essential…it’s the carbs that cause heart disease and make you fat!
  • Coconut oil is good : no, coconut oil is bad!
  • Put butter and fat in your coffee : no, coffee is already bad for you, it’s worse with butter in it!
  • Weight training is good for you : no, weights will make you bulky and you’ll end up damaging your joints and taking steroids!
  • Calories are all that matter for weight loss : no, calories don’t matter at all!

And so it goes on and on and on. I read every book, paper and blog on every topic for 27 years and it all drove me nuts. Every expert disagrees with every other expert! And today, if anything, it’s only Read more

Every master was once a disaster

Every master was once a disaster…it’s worth remembering, that Rome wasn’t built in a day, and few people are great at anything the first time they try it.

I was listening to one of these personal development guru types the other day, a great speaker and author called T.Harv Eker who teaches people how to get rich, and he used the phrase ‘every master was once a disaster’.

The phrase came back to my mind the very next day when I was training with a PT client who was really struggling with the challenge I had set for him. This guy is around 40 and he’s let himself get out of shape; you know, bit of a belly, let the fitness go, not done any strength training in years. He is in perfectly good health, has no heart problems and not morbidly obese, so I was pushing him pretty hard to get through this workout challenge, and he was swearing and cursing and flagging big time.

I could see he was reaching exhaustion, but on each exercise I was pushing him to go one or two extra reps, just to get the best out of him, the best he could do that day. He was swearing at me, sure, but he was mostly swearing at himself.

When we finished the workout, he was hard on himself, berating himself for doing poorly, for being unfit and out-of-shape. He was ashamed, maybe that word is too strong, but he was disappointed by how few push-ups he could do, how few burpees he could do, how few dips he could do. I told him, ‘every master was once a disaster’ and he shouldn’t be so hard on himself now, but instead understand that he has work to do to move from ‘disaster’ to ‘master’ and he should be proud that right now he is taking the necessary steps, doing the work, pushing himself forward, and starting to make improvements.

I do a lot of push-ups, I guess 200 to 500 per day most days. In fact on a good day, I think little of doing 1000 in a day. But it wasn’t always like that. When I first decided it was time to get fit and healthy, I couldn’t finish a single set of 20. I was only 20 years of age. Let’s be absolutely clear, failing to complete even one set of 20, flaking out at less than 15, as a young man aged just 20, that is very poor. I was at ‘disaster’ at that time, but I didn’t beat myself up too much for that. I just said ‘OK, it’s 14 today. OK, let’s shoot for 15 or more tomorrow’ and started making progress from there. Now I do 1000 in a day, no big deal.

The lesson to learn is this: often no one is as hard on us as we are on ourselves. Don’t beat yourself up too much, instead take pride from the fact that at least you are here, you’re reading this blog, you’re trying to live by the 12 Core Principles of Mother Nature’s Diet, you’re working out, even if it’s starting with just one push-up, well done you, that’s one more than yesterday. Just start, and keep moving forward. As I wrote last week, the road to ‘master’ is seldom straight, upward and easy; instead it’s fraught with setbacks and trials and tribulations along the way, but you have started, you have made a move from ‘disaster’ and you are on your way. Master awaits, you just have to keep making forward progress.

Exercise, diet, lifestyle. Keep making progress. Don’t be too hard on yourself, the journey is long, stay the course. Rather than emotionally beating yourself up for errors in days gone by, mistakes you have made that cannot be undone, keep going consistently now, keep making forward progress, and never look back. Consistency is where so many fail. Stay the course.

Whatever your goals, keep chasing them, keep working; and as you move towards mastery, one day at a time, just remind yourself that every master was once a disaster. Keep going, you’ve got this.

 

 

It’s not just about weight loss…

A permanent and sustainable healthy lifestyle is about a lot more than just losing a few unwanted pounds.

Mother Nature’s Diet is a permanent, sustainable healthy lifestyle. It’s about a whole lot more than just “eat less sugar, get more exercise and you’ll lose those unwanted extra pounds.” I mean, sure, it is about losing the unwanted pounds through an improved diet and more regular, varied exercise, but that’s most definitely not the whole story.

The 12 Core Principles of other Mother Nature’s Diet encompass broad healthy lifestyle advice aimed at helping the majority of people to improve their lives through healthy living. Weight loss, improved feelings of energy and vitality, better fitness and athletic performance, resisting the signs of ageing and resisting ill health.

Beyond the obvious

Looking beyond the popular topic of weight loss, beyond the obvious subjects of nutrition and exercise, there are other areas that demand demand our attention for a complete, balanced, sustainable healthy lifestyle.

Firstly, this piece in The Guardian running under the headline UN experts denounce ‘myth’ pesticides are necessary to feed the world is something you really should read. The headline is of great interest to me as I read a lot about population growth and sustainable agriculture, but there is much more of interest to this story than the headline suggests. I urge you to read the article, where you will find the following statements:

A new report, being presented to the UN human rights council on Wednesday, is severely critical of the global corporations that manufacture pesticides, accusing them of the “systematic denial of harms”, “aggressive, unethical marketing tactics” and heavy lobbying of governments which has “obstructed reforms and paralysed global pesticide restrictions”.

And –

“The report says pesticides have “catastrophic impacts on the environment, human health and society as a whole”, including an estimated 200,000 deaths a year from acute poisoning.”

Wow! This is huge, and if there are 200,000 deaths from acute poisoning, I can only imagine the number of deaths from chronic poisoning, or from pesticides as a ‘contributing factor’, which are yet to be proven. Such data is of staggering significance.

Pesticides contain compounds knows as POPs, Persistent Organic Pollutants. These are chemical compounds that can bioaccumulate in humans, animals and fish, and the effects of this bioaccumulation over many years are very hard to study. POPs have been linked to obesity, hormone function, cancer, diabetes, heart disease and more.

The article continues – Read more

Mother Nature’s Diet – 6 years later, and the experts are starting to agree…

You may be interested in reading this editorial, which includes a number of statements from one of the leaders of a study called the PURE Study.

The quotes I find to be particularly interesting are:

“…many of the most significant and impactful nutrition recommendations regarding dietary fats, salt, carbohydrates, and even vegetables are not supported by evidence.”

“Yusuf displayed data showing that the incidence of cardiovascular disease in the PURE population increases as carbohydrate intake (as a percentage of total calories) rises.”

“Previous guidelines said reduce fats and compensate for it by increasing carbohydrates … and so essentially we’ve increased carbohydrate intake in most Western countries and this is likely damaging. We were in for a big surprise. We actually found that increasing fats was protective.”

6 years later…

For the last six years we have been promoting Mother Nature’s Diet as the best all-round healthy lifestyle for living a preventive medicine lifestyle. It seems now that research, such as the findings from the PURE Study reported above, are coming out in support of the Mother Nature’s Diet way of life. We suggest laying off processed grains and starchy carbs, and we promote Read more

Doing what you have to do, versus doing what you want to do…

It’s all too easy to get wrapped up in all the tasks we have to do…and forget to give ourselves time to enjoy.

There is an art to finding balance in how we live our lives.

From a statement like that, we could go off in all manner of directions; around diet and ‘moderation in all things’; around exercise and the benefits of variety; around relationships, careers and more. Rather than exploring any or all such topics in depth, let’s just look at one angle, the work-life balance. And by ‘work’ I don’t just mean ‘career’ or ‘your job’, I mean the broader work-life balance, the balance between always doing what you have to do, versus doing what you want to do. In our modern high-speed lives we always have so much to do.

Some of this is real – that leak in the conservatory roof must get fixed, because every time it rains water is pouring in and it’s making a mess, filling buckets, staining the floor, so this is an urgent task that must be attended to, it’s no use saying “I’ll do that next month”. But many of the things we find ourselves striving to get done are not so essential, or at least not so urgent; often they are self-imposed rules we feel we should live by, or goals we feel we must achieve to fit in, to meet certain social or societal standards, to keep up with the Jones’s. We don’t want our lawn to look unkempt compared to our neighbours; we must attend that parent–teacher association meeting at our child’s school; we must wear certain clothes, look a certain way, earn a certain amount, drive a certain type of car.

Constant overwhelm

It’s not to say there is anything wrong with helping out at the parent–teacher association, or driving a BMW, or having an immaculately manicured lawn, there isn’t, these are all good things. But the problem is, we often find our lives become completely swamped in all these things, between parenting, working full time, trying to stay fit and healthy, keeping up family contacts and obligations, maintaining the home and more, so often we feel utterly overwhelmed with it all. I speak to people almost daily who joke (but they are only half-joking) something like “I go to work for a rest!” Often we find the weekend is busier than the working week.

I feel this myself sometimes…I pour my energy into my working week, it has structure and purpose, I have objectives for the week, and I work hard to get those things done. Working from home I have to be fairly strict about my working time; I have to avoid distractions, family, the kids, things that need fixing, conversations, play, repairs…all the things that come up during a typical week. I have to have the discipline to say “Not now, I’ll put it on my list and deal with it at the weekend” and by the time the weekend comes, I have more to do on a Saturday or Sunday that during the week – so much for rest!

No time for fun at the weekend

This has become our norm as a society. And I don’t know about you, but I am fairly hard on myself for the things that don’t get done. I still don’t find time to Read more

Top tips to help you lose weight and enjoy the best health possible

Twelve simple tips that might help you lose some unwanted weight, have more energy, feel better and enjoy more abundant good health, now, for the rest of the year, and onwards into your future.

This week, let’s keep things super simple.

I am aware of the fact that in some of my posts we tackle some tough topics, such as heart disease, cancer, diabetes and more.

While I am sure regular readers find all these posts interesting to one degree or another, some times I bet you just want to keep it simple, and keep it light, so this week it’s just that. I have a dozen tips for you – they may not all be right for you, but I hope you will find a few in here that will help you. There should be something for everyone.

1: To lose weight. Not everyone wants to lose weight, but most places I go, I find two thirds or more of people want to lose a few pounds, or more, and others want to ensure they don’t put any on! One way to get some quick weight loss results is to quit eating cereals, bread, pasta, rice and spaghetti. Quit all that starchy food – buns, bagels and baguettes. So often I give people this one tip and they lose 2 stone in 3 months, or 3 stone in 6 months, or something like that. If you have weight to lose, try it for 30 days and see what a difference it makes.

2: Stop eating sugary foods. Since 1977 when the government started telling us all that fat was the enemy, food manufacturers have been adding more sugar to foods to replace the fat they took out. The result is a huge increase in Read more

Prevention is infinitely better than cure

Here at Mother Nature’s Diet I teach healthy living to anyone who will listen, delivered as a blend of common sense, science-in-plain-English and real life examples from my own experience.

The goal is to live a preventive medicine lifestyle.

Does it work?

Hell yeah!
To quote this study:

“15 [studies] were included in the meta-analysis that comprised 531,804 people with a mean follow-up of 13.24 years. The relative risks decreased proportionate to a higher number of healthy lifestyle factors for all cause mortality. A combination of at least four healthy lifestyle factors is associated with a reduction of the all cause mortality risk by 66% (95% confidence interval 58%-73%).”

So they looked at 15 studies, covering more than half a million people, over 13 years. All in, adherence to healthy lifestyle factors (good diet, regular exercise, drink less alcohol, don’t smoke, avoid obesity) demonstrated a clear reduced risk of all-cause mortality. Folks maintaining at least four of these factors enjoyed a 66% reduction in mortality risk.

Healthy living during the decades before you become ‘old and sick’, helps you not to get ‘old and sick’ – live healthy now, you live longer. It’s so simple!

Take smoking OUT of the equation, and see this study:

Quote “CONCLUSION:
Adherence to cancer prevention guidelines for obesity, diet, physical activity, and alcohol consumption is associated with lower risk of death from cancer, CVD, and all causes in nonsmokers.”

So if we isolate these healthy living factors separate from smoking, in this study of 112,000 nonsmokers followed up for 14 years, adherence to a healthy diet, regular exercise, drinking less alcohol and avoiding obesity led to a substantial reduction in cancer mortality, heart disease deaths and all-cause mortality.

Jeez, it’s simple stuff.
Like I keep saying, HALF of our chronic disease burden is ENTIRELY preventable through dietary and lifestyle interventions.

  • No one wants heart disease
  • No one wants diabetes
  • No one wants to be obese
  • No one wants cancer

I cannot promise anyone a cure, but my life’s mission is to teach people how not to get these problems in the first place. Let’s start by slashing our chronic disease burden in HALF in a single generation by education our population in preventive medicine lifestyles.

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Stop reading crap in The Daily Fail!

Stop reading crappy articles in the media! They do almost everyone more harm than good, they really are hopeless, they serve only to sell newspapers and attract online traffic, to help the media site sell to advertisers.

We see all this garbage, news articles like “Drinking red wine does you as much good as going to the gym” and “Drinking coffee helps fight bowel cancer” and “Just 6 minutes of exercise is better for you than hours every day…” and “Eat more cabbage to prevent heart disease” or “Study shows eating sausages cures Parkinson’s” or whatever crap they write. What newspapers and media sites do, is take a grain of truth from a study and turn it into some kind of statement of fact. But the information we start with is NOT a statement of medical or biological fact in the first place, it’s often just an observation…only the dumbass newspaper tries to make it a fact.

The limitations of studies

So for instance, let’s look at a made-up, but realistic, example scenario. Maybe a team of researchers in Canada, or Finland, or California, conduct an observational study, known as a cohort study, to track a large group of people over a fairly long period of time. It may be that they follow 17,450 people for 14 years. At the start of the study, the people recruited were aged 30 to 50 and did not have heart disease, or at least no diagnosed condition or symptoms, such as high blood pressure. The study follows these people’s lives for 14 years, asking them to complete an online survey 4 times per year for 14 years, tracking a couple of hundred questions every time, to understand their behaviour, such as how much they smoke, how much they drink, how many coffees per day they drink, how many times per week they eat fish, how many times per week they eat meat, how many times per week they exercise, and so on. At the end of the study, the researchers primary target is to see how many people developed heart disease or signs of heart disease, such as obesity and high blood pressure.

Once the study is finished, the researchers will have a mass of data about 17,450 people (maybe 20,000 or 25,000 started, but a bunch dropped out along the way) which shows rates of obesity, high blood pressure, type-2 diabetes, and so on, at the start, and rates at the finish, including who developed heart disease or cancer along the way. They also have all this data on what those people ate and did in between times, so they can then look for trends in the data, like xx% of heavy smokers developed xx condition, or xyz% of people who took no weekly exercise, gained the greatest % of weight gain…and so on.

There are many strengths and weaknesses of these kinds of studies, which we won’t look into in detail here. The point is this; often such a study will generate a finding such as “People who drank 3 or 4 cups of coffee per day were at 17% less relative risk of developing coronary heart disease or suffering a myocardial infarction (a heart attack), than people who drank only 1 cup per day or less.”

This makes it to the average trash newspaper or media site as “Good news coffee lovers, drinking 4 cups per day prevents heart attacks!” Read more

The Weekly Weigh-In

Would you like to receive our free weekly newsletter, The Weekly Weigh-In, delivering simple common-sense health advice to you in one easy-to-read weekly email?

We think most people are suffering ‘information overload’ these days, drowning in too many emails, too much news, too many things to read. We don’t want to add to that overload! A lot of companies are out there mailing you daily, we think that’s too much. If you would like us to stay in touch with you, we’ll just drop you The Weekly Weigh-In once a week, including news, views, announcements and more. No hard sell, not too much to read, absolutely no spam.

A large part of the whole ethos of Mother Nature’s Diet is to offer you a lifestyle that takes the confusion and complexity out of healthy living, so we send out a free, brief, email newsletter once per week, that you can opt out of any time you feel you have had enough. The Weekly Weigh-In newsletter offers you links to the most interesting or relevant health news of the week, exercise tips and words of motivation and encouragement. The content varies every week, sometimes it might cover disease prevention, sometimes gardening tips for growing your own fruit and veg, and sometimes it might cover longevity and resisting the signs of ageing.

Every issue will be short, simple and honest – you won’t need a PhD in nutrition to understand it and you won’t be bombarded with daily sales emails – we hate spam just as much as you do. If we want to tell you about an upcoming seminar or a new book release, we’ll pop it on the bottom of the newsletter for you with a link to find out more if you’re interested.

If you would like to receive this free weekly newsletter, please visit this page and sign up, it’ll only take a moment.

 

You have a choice…

You have a choice…
But a lot of people don’t realise this.

Sorry, today the topic is rather morbid – disease and death. I am working on a presentation called ‘You have a choice’ and so I thought I would share the basic idea with you.

Over the years, the things that kill us have changed. 20,000 years ago, our caveman ancestors were killed by predators, accidents and infectious diseases. High infant mortality was almost certainly the #1 cause of death.

Then for a long time, in more recent history, it was wars, poverty, infectious dieases and malnutrition that was killing us.

But through technology, medicine and public sanitation, many of those things have been sorted out.

Now, what kills most humans is NCDs. Non-commincable diseases.

‘Non-communicable’ means they are not infectious, we don’t ‘catch’ them, they ‘develop’ inside us. Worldwide, around 55 to 60 million people die every year. These NCDs account for about 70% of those deaths. The four things that kill most people are heart disease and stroke (circulatory diseases), cancers, diabetes and lung conditions.

What these diseases all have in common, is that they develop inside us, over time. Another word for ‘develop’ might be ‘grow’. They grow inside us, and therefore we have some ability to exert an influence over that growth process.

Of course, some of these diseases are unavoidable. Some people are born with heart problems, some people inherit a genetic malfunction that can lead to a cancer forming at a young age, and some people inherit genes that make them predisposed to certain cancers. But in all, inherited conditions and genetic abnormalities only really account for about 10% or so of cancers, and less than 10% of heart disease.

What of the other 90%? Well, we can exert some influence over the other 90%.

For instance, the #1 preventable cause of cancer worldwide is smoking. Smoking causes heart disease, lung cancer, other cancers and several lung diseases. According to WHO, the World Health Organisation, smoking is the primary cause of death behind roughly 10% of all human death every year.
So there we have a choice – don’t smoke, and you should live a little longer.
See how this works?
You have a choice.

According to Cancer Research UK, and the NHS, approximately 42% of cancer deaths in the UK are caused by smoking, obesity, drinking alcohol, poor diet, lack of exercise, irresponsible sun exposure and exposure to toxic chemicals at work.
Well, you can choose not to smoke, you can choose to eat sensibly, the Mother Nature’s Diet way, you can choose not to drink, or to drink much less, you can choose to eat a better diet, more than your 5-a-day, you can choose to exercise regularly, you can choose to be sensible in the sun, and you can choose not to work in an environment where you may be exposed to toxic chemicals.

Just those things, in that paragraph, that’s almost half of UK cancer deaths taken care of right there. You can choose not to be a part of that statistic.

Now of course, let’s not talk about saving lives. We can’t save lives, we can only prolong them. Personally, I’m all for a longer life! The truth is, we’re all going to die, one day, that’s a fact of life. But average life expectancy in the UK is around 80, so I am saying you can choose, do you want to go at 65, or make it to 95? How you live, can make that difference.

Many of the things that cause cancer, are the same things that cause heart disease. And it just so happens they are also the same things that cause diabetes (type-2) and certain lung diseases. While smoking is the leading cause of lung cancer, it is also the leading cause of COPD (chronic obstructive pulmonary disease) and it is one of the leading causes of heart disease.

Poor diet and a lack of exercise are the leading causes of obesity and type-2 diabetes. Obesity in turn is a major cause of heart disease and a direct cause of ten types of cancer, including breast cancer and bowel cancer. Being diagnosed with diabetes takes 10 years off your life expectancy, and diabetes in turn is a leading risk factor for heart disease.

You see, it’s the same things, time and again, causing so much of our ill health.

So today my message is simple: You have a choice.
I find a lot of people just don’t realise it.

We grow up with ‘common knowledge’ like “Smoking gives you cancer” and “Being obese, you’re a heart attack waiting to happen.” but beyond that, I find that most people really don’t realise that if we all just made some smarter choices, we could hold off 50% of deaths in the UK for an extra decade or two, just through some simple healthy living. And heaven knows how this would ease the burden on our beloved NHS.

So now you do know, that you have a choice.

What are you going to do differently?

More gym, less wine

News items telling the public that drinking alcohol has health benefits are a regular feature of the tabloid press, and once again this week I spotted this news item this morning on my Facebook feed:
“Glass of Red Wine Equals 1 Hour at Gym, New Study Says”

My goal this week is not to ‘bash alcohol consumption’ specifically, but just to highlight how scientific facts become distorted by the time they find their way into the mainstream press.

The news article linked above clearly attempts to inform the reader that drinking red wine is so good for your heart, that it’s as good as exercise. Of course, if we read down a little way, we find the message is slightly less clear…the research lead is noted as saying that a compound found in red wine, resveratrol, can have positive benefits on your heart and other muscles which may be beneficial for those who cannot exercise. He stresses that for those physically incapable of exercise, a glass of red wine may be beneficial alongside what little exercise they can manage.

So here we have a classic example of how a research er has made a suggestion that “may offer some benefit” to a specific ‘special population’ but by the time it reaches the popular press, the headline is “Glass of Red Wine Equals 1 Hour at Gym, New Study Says” with no mention of “might” or “for those who are physically incapable of exercise” and the short article is accompanied by a picture of red wine being poured, captioned with the words “Glass of red wine equals 1 hour at gym.”

Clearly, this is somewhat stretching the truth – to suggest to the population at large that they will somehow derive the same benefits from sitting at home drinking wine, as they would from going to the gym and working out for an hour. How ridiculous!

Resveratrol

So what is this compound, resveratrol?
You can read a little about it hear on Wikipedia.

Resveratrol is a compound found in the skin of the grapes they use to make wine. In the grape skin, the resveratrol is found in much higher concentrations…so why not publish an article saying “eating grapes can benefit your heart” – that would surely be better health advice to give to the general public, yes? In a society wrestling with an obesity epidemic, would that not be more responsible journalism? Read more

How are you feeding your mind?

If you are a regular follower of MND, you will already know that I’m always trying to get you guys to think about and talk about something other than FOOD!

Food is ONLY 1 piece of the puzzle. Good health and a long life is about MUCH MUCH MORE! Hopefully, those of you who have been to my 1-day Seminar understand this bigger picture.

So beyond ‘feeding your body’…how do you ‘feed your mind’?

In my little home office, I have approximately 500 books. I’ve not counted them all out precisely, but perhaps about 100 are business books, about 100 are personal development books, at least 200 are on nutrition and disease and exercise, and the last 100 are novels, classics, autobiographies, philosophy, travel biographies and history books.

Most are part-read, most have multiple corners turned in, sticky notes and bookmarks poking out.

When I finish books, I either keep them for reference, or gift them to friends or charity shops. Life is too short to read most books twice, so I only keep them for re-reading if they are exceptionally good. I have at least 600 more archived away in my loft. My Amazon wish list has another 700 on it. I would LOVE to buy them all right NOW!

You know, I left school at 15, I had a few ‘O’ levels, going to University was never an option in my family, as my mum would say “we’re not those kind of people”. I went on to work in factories and workshops for the next 12 years. At 27, I ran away and lived Read more

MND TV – Live new site. Video blogs for MND!

You may like to watch and listen to MND now too!

The new MND TV site is now live! Yippeeeeee!!

I know many of the posts I write here are quite long, and some people want to read them, but don’t have time. Well, now I am blogging by video too, and you can watch MND TV over at http://mothernaturesdiet.tv/

Remember, this is a TV format, it’s not YouTube, so don’t expect 3 minutes videos, that’s not what MND TV is all about. A TV format means I will post up approximately 1 show each week (I hope to broadcast 50 shows per year) and they will typically be between 30 and 60 minutes, but could be anything between 15 and 120 minutes, depending on how much I have to say on a certain topic!

The video/audio format is great, you can listen to these episodes while you are driving in your car, our running, cycling, walking, or during your lunch break at work, just use your phone to catch up.

You might like to start with MND TV Episode 1 – it’s here: http://mothernaturesdiet.tv/2014/09/01/mnd-tv-episode-1/

This first show is an hour and 5 minutes long, and it’s all about “Why we have so much ‘stuff’ in our lives that we don’t really need.”

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Give MND TV a try and let me know what you think!

Feel free to request topics for me to cover in future episodes!

 

Simple healthy living – it really ain’t rocket science

I went to my local ‘health food’ store this morning to buy a 2-month supply of nuts. I go there because they sometimes beat the supermarkets on price when buying bulk bags (ummm mental note to self: check online for cheap supplies of quality nuts!!)

Anyway, I looked around at the shelves of “Mass Gain Extreme 10,000 Bulk Up Powder” and BCAA’s and Creatine and hundreds of vitamins and minerals, meal replacement shakes, diet pills ‘n’ powders, slimming aids, ‘natural’ fruit and cereal bars (bullshit, since when did fruit grow dehydrated in a bar, wrapped in plastic with a 9 month shelf life?) and the arrays of fruity flavoured waters and nut butters. In my opinion, it’s all bullshit.

They are selling you crap. I noticed an in-store magazine running a feature article “Whole foods versus supplements, which is better?” – as the store sells supplements, I’m guessing which way the ‘science’ is going to go on that one…

Since when was the working of your body and the growing of our food ALL about science and nothing to do with Nature?

These people are selling a bunch of lies and scare-stories, perpetuated by excess science and a lack of common sense.

Don’t get sucked in.

Look at these pictures.

lemon balmI grow lemon balm in a recycled car tyre in my garden.

Every afternoon I pull off half-a-dozen leaves, drop them in a cup and pour on boiled water, once it’s cooled a few degrees.

Why waste money on lemon tea bags?

In the tyre to the right is mint – I do the same thing. And then I’m growing camomile in the tyre to the left.

The mint doubles up as breath freshener too. In my healthy quest to reduce the chemicals in my life, I gave up using toothpaste in the mornings…now I just brush with water, and eat a few leaves of fresh mint.

Save money on toothpaste and teabags, recycle old car tyres, grow fresh organic produce, put your garden to good use and make it look pretty and smell nice. This healthy living thing, it’s really not rocket science is it?

lemon teaMint tea

Left – lemon tea.        Right – mint tea.

This NATURAL healthy living thing, really, it’s so easy, and not expensive, not compared to satellite TV, a plasma screen and a fancy new car.

It’s about your priorities in life.

Orthorexic control freaks…and other symptoms of quitting sugar

What is this post about?

  • A lady quit sugar for one year, and wrote a book about it
  • A reviewer slated her behaviour as orthorexic and obsessive!
  • That same reviewer, on other days, writes recipes for biscuits and pizza

Main conclusions:

  • In my opinion, they are both trying to sell stories to their readers, when they should focus on natural healthy living
  • MND circumvents all this bullshit, and just get’s on with abundant healthy living

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Read on to learn more.

So a lady wrote a book “Year of No Sugar” which seems pretty sensible to me – for MND I preach ‘no sugar’ for life, so one year seems like a good starting point.

She seems like a nice and genuine lady, you can visit her blog here.

However, the book received this utter slating of a book review, titled ‘Year of No Sugar Reads Like a How-To Manual for an Eating Disorder’ – frankly, harsh! Read more

Secrets of longevity

“I mind my own business and I don’t eat junk food.”

Following her husband’s death at the age of 68, in 1963, Cooper lived alone on their farm until 2001, when she moved into a nursing home at the age of 105. Their FARM, please note.

 

Longevity secrets

Increasingly, I find myself drawn to research around longevity. Many studies suggest that in fact, a lot of the ‘trends’ or factors we associate with good health are not necessarily shown to be the factors that prove instrumental in promoting a longer life.

Read more