Diet, Fat Loss, Nutrition, Self Improvement

5 Food Rules to Follow



In order to stay on top of your goals, whatever they may be, nutrition plays a key role. When it comes to food, we all need guidelines and here are 5 practical rules to embrace right now. Continue reading

Diet, Nutrition

The Personal Paleo Code – A How To

Courtesy of

Whats the number one goal for everyone? To perform optimally, right? It could be in daily life or sports performance. The Personal Paleo Code approach has enabled me to get back to feeling optimal and my workouts and sports performance have improved also. The PPC encourages a 30 day reset. This reset approach is encouraged in order to clear your digestive system and start fresh.

Continue reading

Diet, Drugs, Fat Loss, Hormones, Nutrition

How to Beat Hypothyroidism…………and your Doctor!

Hypothyroidism is a condition the American Hypothyroidism Association estimates affects up to 20 million Americans with up to 60% of people unaware of their condition. The process of finding out what is affecting you and how to go about fixing the situation usually develops into a long journey. As you battle the symptoms, you even may end up having to go to war with your own doctor!

Continue reading

Diet, Fat Loss, Nutrition

Eat Well, Live Well: Get Cookin’


In this months “Eat Well, Live Well” nutrition newsletter, Eirinn Dougherty outlines why its important to prepare meals at home and she also examines how to take in everything your body needs to function at an optimal level. There is also a quick and easy recipe for delicious taco bowls!


EWLW March 2014 (cooking 101) PNG



EWLW March 2014 (cooking 101) PNG P2

Coffee, Diet

Recipe for Profee


After some mini experiments in the kitchen I came across a mixture of the following makes a great coffee and protein mix (Profee – subject to patent pending*) to give your normal coffee or even a Bulletproof coffee some extra taste.

Add in a blender:

– 1 tablespoon of Hemp Force Mocha Protein powder

-1 tablespoon of Kerrygold butter

-1 tablespoon of MCT Oil or coconut oil

-Coffee brewed from organic coffee beans

*I’m joking about the patent pending.Seriously though, don’t use that without my permission.

Diet, Personal Training, Prehab, Self Improvement, Strength, Technique

Articles of the Week


Over the course of the week there is a lot of reading  to catch up on. The inter web provides some great new ideas and also opens the way for discussion on many different hot topics. One that caught my eye was the discussion over knees out in the squat. Both Tony Gentilcore and Bret Contreras weighed in this week on the topic. Theres also a host of other great articles listed below.


My Take on The “Knees Out” Debate – Tony Gentilcore 

A Better Way to Cue “Knees Out” – Bret Contreras

How to Build Mass as a Tall Lifter – Lee Boyce 

The ReActive Warm Up – Eric Johnson and Ryan Johnson

The 10 Best Unilateral Exercises – Bret Contreras 

The Benefits of the Trap bar Deadlift – Mike Boyle (Video)

Wheat Threatens All Humans – David Perlmutter

Dementia Should be Fought With Diet – Nick Collins



10 Signs You’re Gluten Intolerant

I recently came across a list of tell tale signs that gluten may be affecting you. The typical mindset is to go to the doctor, get bloodwork done and then hear that there’s nothing wrong with you because “you’re within normal ranges”. Remember, what may be normal for the average population may not be optimal for you.

More than 55 diseases have been linked to gluten, the protein found in wheat, rye, and barley. It’s estimated that 99% of the people who have either gluten intolerance or celiac disease are never diagnosed.

It is also estimated that as much as 15% of the US population is gluten intolerant. Could you be one of them?

If you have any of the following symptoms it could be a sign that you have gluten intolerance:

1. Digestive issues such as gas, bloating, diarrhea and even constipation. I see the constipation particularly in children after eating gluten.

2. Keratosis Pilaris, (also known as ‘chicken skin’ on the back of your arms). This tends be as a result of a fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut.

3. Fatigue, brain fog or feeling tired after eating a meal that contains gluten.

4. Diagnosis of an autoimmune disease such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.

5. Neurologic symptoms such as dizziness or feeling of being off balance.

6. Hormone imbalances such as PMS, PCOS or unexplained infertility.

7. Migraine headaches.

8. Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.

9. Inflammation, swelling or pain in your joints such as fingers, knees or hips.

10. Mood issues such as anxiety, depression, mood swings and ADD.



Label Language Explained

By Jonathan Carroll

Ever wonder is there a difference between 100% Organic and Organic on your groceries? Well there is. Take a look at this helpful “Label Language” to distinguish between different claims made on produce in supermarkets all over the world. Know exactly what you’re getting. Check the article out here on



Grass Fed versus Grain Fed


There is a vast difference in how good grass fed beef can be for your health compared to grain fed beef. The taste difference is also very noticeable. Here’s exactly what goes into cows who belong to one or the other. When buying grass fed beef also make sure it doesn’t have a grain finish as supermarkets can label something grass fed even if the animal ingested grain for a time as well.


Grassfed vs. Grainfed


The Bulletproof Diet: A Grocery List to Live By


Dave Asprey, CEO of the Bulletproof Executive has made his Bulletproof coffee very popular lately. Check out why he believes adding grass-fed butter and MCT oil to your coffee can benefit you in numerous ways. Another area where Asprey provides help to his blog and podcast following was to publish a diet/grocery list to abide by when purchasing food for the week ahead. You can check it out here and compare what foods he recommends buying when it comes to meats, vegetables, fats/oils etc.

Diet, Miscellanous

The Truth About Diet Drinks


Think drinking diet drinks will help you avoid the heavy sugar content of regular sodas? Consider the following quick facts.

  • Aspartame – Most diet drinks contain this artificial sweetener which is 180 times sweeter than sugar. The FDA official stance is that the sweetener is “safe”. Animal studies link it to lymphoma and brain tumors in rodents. Human side effects include dizziness, diarrhea, memory loss and mood changes.
  • The human body develops a taste for “sweeter” foods at every meal after constant aspartame consumption. Thus leading to extra calories being consumed during the day and weight gain an eventual side effect.
  • Research suggests that the colorants used to darken cola products is directly linked to cancer.