I’ve had a few questions this week about vegan diets
Especially with the recent study out
Showing that Non- meaters, particularly vegans,
Had a higher risk of fractures (particularly hip fractures).
One question in particular
Was from one of the ladies who had just gone vegan for health reasons
and were told they can get everything from the diet.
They don’t want to eat ‘processed food’ or ‘fake processed meat’…
Which – I’ll be honest – will make it more difficult to cover your nutrients in order to be OPTIMAL..
(notice, I didn’t say survive…)
Now, this is not my opinion
This is just what the Science says..
And I want to say first and foremost
That I will always put science over my own beliefs
Because – well – our beliefs can make us pretty biased..
So…
Put simply,
Vitamin B12 is one that you will have to either get from:
1. A supplement / pill / injection
Or
2. Fortified foods (some cereals, nut milks, nutritional yeast will have it)
Without Vitamin B12?
Red blood cells may not function properly
And you may experience tiredness, lack of energy, mouth ulcers, psychological issues / depression, and even pins and needles.
You might have heard that you can get:
Iron, calcium, zinc, choline, and omega 3 from a vegan diet..
Now, you can get them from plant-based foods.
But when you look at studies looking at large populations?
It seems people following a vegan diet tends to lead to higher deficiencies..
Thought to be because your body doesn’t absorb as much nutrition from these plant based sources and / or you have to eat so much of them to get enough…
Example being that the type of iron found in beans and spinach is not so easily absorbed by the human body compared to the iron found in red meat.
Now, this is not to say you can’t do a plant based / vegan diet and be healthy..
Far from.
Many people do fine.. providing they do pay more attention to these minerals and vitamins.
In fact, it helps some people ditch old habits with the cakes and biscuits
(although that is changing with all the vegan cakes, pastries, burger and chips etc)
But if it were me going vegan?
Based on what the science says, I’d probably supplement with:
-Iron
-Vitamin B12
-Omega 3 (look at algae supplements for alternative to fish)
-Calcium
-Zinc
-Choline
-Vitamin D3 (even if you eat fish, eggs, meat and dairy, I’d still recommend this one)
To decrease my risk of anaemia, bone fractures, and even depression…over TIME…
And I would also couple this with resistance / strength exercise
Which by default – also helps your bone density, muscle, body shape, tone and health.
But – ultimately – your reason for eating ANY way or doing ANY type of diet…
Has to be the right one for you and your lifestyle.
I mean, one of the ladies did it purely for ‘health reasons’
but didn’t get on with it and felt so much better eating some fish, eggs and some meat eat again.
Interesting part
Is that she said
‘I feel bad about it as I was committed to being veggie and still eat mostly veggie stuff. Just can’t believe it took me so long to work it out.
I am most pleased about getting up so early for the exercise and I seem to manage to pack in loads now
and have more energy that makes me feel in control and able to control other habits”
Like I side, the most important part
Is that you do what makes you happy…
Aligns with your values..
And gives you
energy, mood, body, and – dare I say it again – happiness
“lower blood sugar levels, on less medication, feeling fitter, don’t get the sweats that I used to get. Hair and nails are stronger. Clothes fit better, was a size 18/20 now a size 14. Feeling more toned”
And
As Michelle will say,
it’s not been easy.
There will have been easy days for sure..
but it’s the tougher days that need to be managed..
it s those days where you will see the most progress.
It’s those days where you can see (if you look for it)
how to respond and get back to it quicker than you once would..
The shorter the gap between the obstacles / challenge / perceived problem you face and the time it takes you to get back to it..
will dictate your results
and as long as you are aware of this
you will SEE the progress
despite what the scales say
or what other people are doing.
And guess what?
It is these moments
which actually lead you to the strategies and solutions that will help you build a plan that fits YOUR lifestyle
and gives you the tools to get the results you want with the way you look and feel.
There is no ‘best’ time to start…EVER..
Other than now.
No matter how small the step.
the focus is about just being 1% better.
Because over time
These small habits add up.
Both positive ones and ‘negative’ ones.
Which begs the question,
what happens 5 years from now if nothing changes?
Well done, Michelle.
you are an inspiration.
Anyway, our next 28 Day Kickstart begins from next week when we reopen our ladies only private studio in Marlborough and open our BRAND NEW ladies only studio in Devizes.
This is specifically for ladies 40+ who want to finish 2020 fitter, more toned, and healthier.
About what’s happening with the restrictions from 3rd December…
Hairdressers
Pubs
Restaurants
Cafes
Gyms And private studios like ourselves
All hoping for the best..
Not to mention
Christmas 🎄
They’re even debating in parliament today at 430pm
Whether fitness and health facilities should be “essential” given the impact on physical, mental and metabolic health
And the the higher risk factors associated with poor health and Covid.
But it got me thinking….
You see, the kids (2 and 3 years old)
Will use the language “I can’t” quite a lot…
I get it.
It’s frustrating being a toddler where you want to put your trousers on
But can get your foot in…YET
You want to scooter really fast up a hill, but you can’t do it…YET
You want to drive the car but you can’t…YET 😆 (every day they pretend to drive)
I could go on…
And what I “try” and do..
Is
Add “yet” to the end of the “I can’t” because if you want to do it you can
Ask them “what do you say if you can’t do it?” To which I encourage “can you help me please?”
And for me, this is huge..
Because they can either practice getting frustrated about not being able to do something and learn how to behave when things don’t go their way
Or
Remember they can’t do it YET
And
That they can ask for help to ensure they CAN learn or still do it…
But why is it
We accept that
Babies will walk at their own pace
Kids will be good at different things at school
Learn at different rates…
But then when it comes to weight loss, we have this specific number like:
“If I haven’t lost 1 stone by next month then…”
^^^ Which we have ZERO control over because you cannot control exactly what the scale does
That if we don’t hit, we might as well give up altogether?
May as well have not even started?
Can you imagine If I just said to my daughter who was a late crawler:
“You know what, you should have been walking by now, so just don’t bother at all. You can crawl for the rest of your life”?
Because here’s the thing:
By setting goals like this, which are PURELY specific and NOT focussed on the process? you are essentially powerLESS…
You have basically given up ‘control’ of the situation <<< which us humans love / hate because it gives us this excuse / a story about how we tried and still failed (which makes us feel better now but $#*! tomorrow)..
My advice to you:
1* set a specific goal (like a weight loss goal / dress size goal) << this is absolutely fine. BUT, don’t attach life and death feelings to it. If you didn’t quite hit your goal? You STILL have an outcome. You know what worked, right? You know maybe what you can improve, right?
2* Focus on the things you CAN control. In our 28 Day Kickstart we set 3 simple habits in the areas Food, Fitness, and Focus / self care .
^^^ 3 things that if you control? Will help you lose fat, have more energy, get fit and finish 2020 healthier
My points here?
Control what you can today..
There’s things you might not be able to do…YET.
But there’s lots of things you can do…
Even throughout November, we’ve been doing one to one training sessions outside with the ladies …
And 5 live workouts from home a day…
Here’s what Nanette said:
“I’m fine Mat, still keeping up with the exercise I’m down 6lbs and feeling better for it. I miss the fun and encouragement of the girls but it’s not much longer “
^^^ love this
And only 9 days until we reopen our 28 Day Kickstart in Marlborough
And Devizes
In our ladies only private studios…
Excited!
And my second point?
If you want to achieve something, you can do it.
If you want to get fit, you can do it.
If you want to get healthy, you ca do it Lizz
Ask for help if you’re struggling to do it..
Whether that’s a friend, family member or someone like us (coach, personal training or nutritionist)
As the only other option
Is to carry on doing what you are doing…
And if you’re happy with that?
Great.
If not,
What’s going to happen 5 years from now if nothing changes?
But then the family bring out the wine and crisps..
I then just self sabotage and then it’s
‘what’s the point?’”
I do get it…
So I want to touch on TWO things
Firstly, self sabotage…
Which… the more I think about this
The more I believe that self-sabotage is not actually a thing –
Hear me out…
Because we don’t just “do something” for no reason.
we do it because it’s
A) convenient
B ) it makes us feel good
So why wouldn’t we do it?
Y’know
Eating takeaway – convenient and tasty
Picking at biscuits – tastes good / takes us away from stress / boredom (albeit briefly)
Convincing ourselves that we can’t fit exercise in today…and that tomorrow will be easier..
^^^ all these things make us feel better (albeit short term…I would even argue that they are more exhausting than actually doing the thing we know we need to do)
By anyway…
What can you do instead?
create a pattern interrupt aka something to do instead that is also:
A) convenient
B ) something that makes us feel good
This has to be YOUR pattern interrupt.
Examples include: dancing, singing, sewing, a bath, reading, exercise (especially good if you feel “anger” or “anxiety”)
But the key part to this?
Is your WHY….
Something to pull you in the direction of understanding why you want to do it right now..(or not do it?
And to do this?
Grab a pen and paper
And write down the costs of doing it..
Some of the ladies inside our programme
have actually said to me that when they WRITE IT DOWN they feel stupid that they ever did it 🤔
and still – occasionally – do it
But they key part?
Self awareness.
And the fact that when you know the facts? The consequences?
Will you make a different decision.
And I get that you may think you can’t do it
Maybe you think you lack self belief
Or maybe you just feel you have to have certainty..
Certainty that it will work
That you can it all.
And with this?
We often put it all off.
Procrastinate
And stay the same.
And that’s the only thing guaranteed.
If nothing changes, nothing changes.
Finally…
when it comes to family getting the crisps and wine out to ‘sabotage’ you..
Consider this:
Are you hungry? Eating too little in the day (even for me) makes you more likely to overeating in the evening. It just also happens that the foods we have access to in the evening are often higher calorie, easy to overeat foods. Are you getting protein in at each meal? 5 fruit and veg a day?
Don’t expect YOU from them – sometimes we expect others /loved ones to do exactly what you do and to support you 100%. This isn’t always the case. My advice? Speak to them. Tell them why you are doing, how you feel and why…
There’s a difference between saying “I can’t have that” vs “ I am choosing not to have that” – my point here is sometimes restricting something causes you to want it more. Giving yourself permission to have within boundaries creates certainty and confidence. For example, one of the ladies has REPLACED her daily drink with dinner (which she didn’t even want but was just poured for her) with a sparkling water and lemon and then has chosen and agreed with her other half to drink Friday and Saturday. Clear boundaries and she has replaced the habit..
I explain this in more detail here:
Matt “self sabotage?” Fruci
Ps. In case you didn’t know…
Our coaching programme only opens once a month
and it’s just open right now…
for our post lockdown 28 Kickstart specifically for ladies 40+ who want to finish 2020 fitter, more toned and healthier.
Can be done from home
Or with us in person at our private ladies only studios in Devizes and Marlborough
Until we can open back up our in-person sessions in Our private
Ladies only studio in Marlborouth and our
BRAND NEW ladies only studio in Devizes.
For once, there’s actually some positive news…
Whether that’s the vaccine news (whatever you think of that)
Or the recent report from the Global Coalition of Aging who looked at the impact of COVID on our health as we age.
They describe this situation as building “health capital”..
The healthier you are with your nutrition, weight, and fitness…
The better position you are to fight off the virus.
This was echoed by former chief medical officer, Dame Sally Davies, who said that thousands of death can be prevented from this pandemic if we tackle obesity.
The good news is that the science is getting out there
That what we do can have an impact on our health…
And policymakers are listening .
Even if we go straight to Tier 3
Gyms / private studios line ours can stay open.
And on Monday 23rd November they are even debating in the House of Commons at 430pm
About whether gyms should be an essential service so they can remain open in any future lockdown.
This would bring us in line with countries like Netherlands, who class gyms as essential even in lockdowns
And boast some of the lowest obesity rates in Europe..
So lots to get excited about…
Just like this message from Sandra yesterday who joined our kickstart in lockdown:
“Hello everyone, I have been intending to post this all week since my catch up with Matt on Monday. I have been a member for 4 months.
I joined with the aim of increasing strength and muscle mass, accepting that 2 limbs are much weaker due to nerve damage. I was well aware that aging with low muscle mass was not a good idea.
Matt assured me at the outset that all exercises could be adapted to my needs. He was right I have found ways exercising and strengthening my good limbs and continuing to strengthen my abdominal core which I had been working on for years to try and protect my back which is also a huge problem for me.
At 4 month mark, I do feel stronger and by exercising regularly and tweaking my diet a bit , particularly addressing snacking issues I have definitely changed shape. Lost 5cm on waist, 4cm on hips, ( I did not measure everywhere)
Although I was not specifically looking for weight loss I have lost 1.7kg which I am happy with.
Anyone just joining keep going; the support from Fruci Fit staff and all members is immense. Thank you everyone.”
Really positive.
Really inspiring!
Matt
Ps. If you’d like more info about our next 28 Day Kickstart for ladies 40+ who want to finish 2020 fitter, more toned and healthier, then reply with “28 Day” and I’ll get you the details.
This can be done from home, with us in our private studio in Marlborough or our brand new private studio in Devizes.
So I was chatting to one of the ladies the other day about the little voice in our head
That we let sabotage ourselves..
Almost like this irrational side of us which justifies our behaviours..
“there’s no point exercising if it’s for an hour, as anything less is pointless”
^^^ Feelings are not facts…research has shown that even standing up from your chair at your desk improves insulin sensitivity and reduces your risk of diabete…
“It takes too long”
^^^ planning meals or thinking about your nutrition or priortising your exercise. I get it. It does take time…
But you want to change, right?
You have to spend your time doing something..
And something we spoke about was the time spent:
“worry about getting ill”
“Feeling out of breath doing things that used to be easy”
“Stressing about the clothes that no longer fit”
“Not feeling confident to wear jeans”
“Feeling bloated”
“Beating yourself up for lacking willpower”
“Comfort eating and then feeling annoyed”
^^^ So much energy, time and even money LOST..
It begs the question:
How much more time are you willing to lose?
As the saying goes,
Sooner or later, your health has to be a priority..
This brings me on to this:
progress can sometimes be so small
you don’t see it…
there may be no instant gratification..
example yesterday:
“I stuck to my food intake but I didn’t have the healthiest choices”
This is a huge win..
Why?
Well, what does ‘healthiest’ mean?
I would argue that portioning your food even when you feel you haven’t been ‘healthy’ is ‘HEALTHY’ if you would usually
Say ‘F it” what’s the point…
You see, she didn’t even realise just how amazing this was.
And sure
You might not change forever overnight.
In fact, you will have obstacles on the way..
They are there to help you..
Help you become self aware of the situation
And understand what the triggers are.
Just be mindful that negatives are needed too…
But whenerver there is a negative..
Don’t fight it and try to suppress it..
Accept it and look for the positive..
Because there is one waiting, staring you in the face.
Which might just the way you feel, your energy, what you do and as a result?
Tis (is nearly) the season where I get many questions about what they’re going to do about all the Christmas stuffing, Quality Street, and the leftover After Eights…without expanding their waistline.
I know what you’re thinking: “it’s not Christmas yet, Matthew. It’s not even December…”
Which I’m glad you’ve brought up.
Because during this time of the year?
The average weight gain is between 1-13lbs…
Why?
Well, as one of the ladies who’s recently started her 28 Day Kickstart said:
“I am already worried about how to manage Christmas and and like to be prepared.
As soon as the tree goes up, the tin of chocolates and movies will be on. I’m sure others are thinking the same.
How to not undo all of our hard work but have fun and join in with family at Christmas.”
Maybe you want to ‘fit in’
Maybe you’re worried about undoing your results
Maybe you’re busier than ever this time of year
(often forgetting you)
I guess the social life will be quieter this year…
Or maybe you just think it will be easier in January when you’ll have “less stress” (forgetting that there’s never a “perfect time”…after all, the most depressing day of the year is in January).
Either way, here’s 6 WAYS to ENJOY Christmas without expanding your waistline …
1. Deprivation will result in FAILURE – I’ll never forget one year when one of the ladies on our Kickstart (let’s call then Matt) went to a Christmas party. There were mince pies out. And there were also bowls of salted nuts.
Now, Matt decided to be ‘healthy’ and eat a few nuts..
After all, ‘Mince pies are bad’… <<< OK, now what do you think Matt is thinking about?
Exactly.
Matt ended up eating about 5 handfuls of nuts before THEN…having the mince pie anyway.
So, don’t become so obsessed with depriving yourself…
As the research shows, when they look at all of the diets:
Weight Watchers
Slimming World
Low carb
Cambridge..
They only work if you are in a calorie deficit…
They just don’t tell you this as they’re probably worried you won’t buy into their stuff.
Take home:
Choose a few days you’re going to enjoy. On others? Make some small adjustments. It doesn’t have to be all-or-nothing. Pretty good is still ‘pretty good’. Don’t aim for perfection, just be consistent.
And know that the most attractive look in the world is ‘health’.
Which just happens to include still being able to enjoy the foods you love.
2. It’s the 18th November today. Which means based on 3 meals a day, there are 129 meals until 1st January 2021..Christmas is ONE day. ONE meal for a lot of people. But we can thrown in a few events in and around it.
My point?
How many of these meals are out of your control?
Say 6?
Maybe 10 if we get to socialise?
That is 10 out of 129 meals?
That’s 119 meals you ARE in control of.
Do you really need to write off 6 weeks of the year because of this?
3. Start now – the longer you wait, the harder it is to get started. I always ask myself:
“Imagine if you started last year?’
There will be never be a ‘perfect’ time to start. Not even in January.
And – if you think about it – if you start now.
During one of the busiest, mince pie abundance time of the year and can stick to it?
It begs the question:
When can’t you do it?
Take home:
Set yourself small, simple tasks, like always having a full glass of water with you during the day at arms reach.
4. It’s the perfect time to improve your confidence and reduce overwhelm
Imagine getting to January and
✅ Not worrying about if you are fit enough
✅ Not stressing because you don’t feel you have the confidence to go to an exercise session
✅ Not knowing if you can fit it in
My point?
What a great time to sew some seeds and reduce overwhelm in January…
Imagine waking up in January feeling confident and a sense of achievement that you decided to finish 2020 strong..
You created some real WINS
5. Make everyday tasks easier – doing muscle strengthening / toning exercises improves how your body handles sugar, tones muscles, and helps to improve your body shape
6. Go for walks where you can with your friends and family – Not only can this be great for your mind and help burn up some calories, but it also helps you improve your fitness and curb your hunger.
Take home:
Go for a walk after your lunch / dinner. It takes 20 minutes for your body to tell you if you’re full up.
At the very least?
Just get out of the kitchen (the longer you lounge in here? The more calorie you will eat…)
7. Know that being full and having enough are two different things
So I got this message from Terri yesterday who is on our 28 Day Kickstart Programme (reply with ’28 day’ and I’ll get you the details for our post lockdown programme by the way): “My blood pressure from Oct 15th has gone from 176 to 148 and is now 128 which is really great in such a short time frame. Really happy 😊” And I shared this yesterday because it shows just how powerful lifestyle can be. And I had a question about salt and blood pressure. Whether it is as simple as that. I actually did a video on it here if you prefer to listen: https://www.facebook.com/MattFruciNutrition/videos/672638410107562 Anyway, so inside our 28 Day Kickstart programme We start off with our kickstart coaching session to make sure everything is fit for your lifestyle And something that comes up a lot is blood pressure. Many of the ladies will say “I always eat healthy and avoid salt to help my Blood pressure but still can’t lose weight “ Now, before I go into the controversy about salt intake… I firstly want to say that this is more of an issue with the way the research that guides us on salt was done… And want to also say that I’m referring to healthy individuals when I talk about this… Sure, higher salt intake is linked with higher blood pressure But the significance of this to real life? Questionable.. As the increase in blood pressure from salt seems to be from hydration Aka Increased water retention, greater blood volume, and higher blood pressure. As a result of this? There’s a limit to how much salt intake can increase blood pressure… Now, you may ask about the link between salt and stroke / heart disease? Well, when you look at this.. Salt normally follows a diet high in processed foods… So if you’re eating lots of processed foods? You’re chances of disease etc may be higher… Can they be sure this is from salt? Aka Is it the salt on your fries or is the Big Mac, fries, Coca Cola, ice cream and excess calories? And if you’re exercising? There will also be increase in your sweat and urine sodium / salt content so you’ll excrete more our… So my point? To say “reduce salt” to a healthy individual May be good if it means they eat less processed foods… But here’s the thing… This probably isn’t linked to the salt But the fact processed, salty foods tend to be more calorific, easier to overeat and – well – bloody delicious… It’s why I salt our vegetables at home. It makes them delicious, the potassium in foods like tomatoes help to balance this, and it’s crazy how a bit of salt can make my daughters eat kale crisps and wilted spinach … And my point is that we often avoid salt Then complain the food tastes And then end up eating crisps, takeaways, sandwiches etc anyway which Are all loaded with salt anyway… And the message here isn’t to salt your food My message is that it’s never as simple as ONE thing.. Being the cause. And it’s why we focus on 3 things inside our 28 Day Kickstart Programme : Food – Finding your one habit you could change today, whether it is around snacking, comfort eating or meal planning Fitness – well, if it were a drug we would all take it. And don’t think it has to be like some military bootcamp, this is about getting 1% fitter and stronger each day.. Focus – this is about self care and taking time for you. Why? Because when you do something for you, it’s not just you that feels better, you might find that others benefit from you feeling better too… All to help you find a balance And get out of the “stop-start” mentality and stick to it for long enough to see the results you want to see Matt “So(dium) funny” Fruci
PS. Whenever you’re ready, here are 4 ways I can help you:
1- I’ve put together over 100 daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do.. ALL for free… >>> CLICK HERE to grab it for free(if you have an iphone) If you have an Android, click here
2 – Join Our Signature 28 Day Kickstart For Wiltshire Ladies 40+
I have put together a 28 Day Kickstart which can be done from home or in-person, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. Can be done from home or in person in Marlborough or Devizes in our BRAND NEW Private LADIES ONLY Studios
If you’d like more details on this? Just reply with the subject line ‘28 Day’ and I’ll get you the details.
3- Join our brand new couples kickstart for 2 people. Specifically designed for couples or two friends who want to work together to take back control of their eating habits, fitness and lifestyle habits.
Reply with “couples kickstart” for more info
4- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH
Is that where your attention goes, your energy flows.
In other words,
What you focus on, you get more of.
Focus on how you don’t want to feel?
And you’ll get more of that.
It’s similar with many of the ladies on our kickstart programme
Who’ve come so far and achieved so much
But are constantly looking up the “mountain” at how far they still have to go…
And as motivating as this can be sometimes
It can also be disheartening..
Especially when we forget to look back at what you’ve achieved so far..
Aka
You do stop to enjoy the view from half way up the mountain..
So it was amazing to hear the ladies share what they can now do inside our private support group last week..
When you commit to improving your health and fitness, you change so much more than just your weight..
Have a quick read
“Walk without my achilles hurting or feeling out of breath, push ups on toes, hedgehogs, leg raises, mountain climbers, side planks threading the needle, jogging, many different balances. I can go 6 days every week without drinking alcohol or eating chocolate. I can give myself smaller portions and eat slowly. Fit into my smaller clothes easily. Feel confident!”
Judith
I can go from breakfast to lunch without snacking! I can sleep on my left side again from shoulder exercises! I can plan my day to get one hour of fitness in easy and it’s only my second week 🥰
my lockdown/home working mood is much better with the routine of an increased and varied exercise schedule. I also have more energy and a sense of achievement with most tasks I’m doing. 💪👍
Alison
So much…
I couldn’t walk up/down stairs for 4 days after my first HIIT session now it energises me
Workout with a kettle bell
Squat jumps
The best bit is getting into clothes I couldn’t
Melanie
Hi Matt , just done yesterday’s stomach blast on catch up , pretty impressed with my self as it’s my least favourite session !!!
Pretty impressed as to how things are going in the right direction , grown up leg raises , hedhogs, bug thingys and one legged raises and I didn’t take the easy option on the others until I’d tried the grown up version 🤣🤣💪💪💪
Wendy
“I can squat, kneel but not for too long, stand on one leg albeit only for a few seconds and I walk quicker. Its all thanks to you Matt and your staff.”
Linda
I could go on.
So positive
So inspiring
Make it a great
Matt
PS. If you’d like more info about our post lockdown 28 Day Kickstart for ladies 40+ (starting December 3rd) which you can do all from home or with us at our private ladies only studios in Devizes or Marlborough, then just send over a message and I’ll get you the details
How Judith felt before the programme started and why she even started (even though she had no trouble doing it on her own in the past)
