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Confession time of a nutritionist..

Confession time of a nutritionist…

My tendency to snack has grown during the last few years of working a lot more from home…

(as many others have said)

Anyone else notice how many times kids eat a day?

And it’s not like it’s rubbish stuff.

My kids (3 and 5) literally eat every few hours.

Whether it’s fruit, yoghurt, carrots, their dinner, more fruit, veggies, ice cream, ice lollies, more yoghurts, and hot chocolate,

And I must admit

It becomes easy to start picking yourself.

And this ties in with a question I had about shakes

Because shakes can actually be a tool to help you limit the choices / willpower you have to use to stick to your plan. 

For example, 

Sometimes I actually do use a shake (homemade)

Because:

✅It stops me picking 

✅It’s super filling and nutritious 

✅It’s quick and easy

And once upon a time, I’d have went straight into the mode 

“Shakes aren’t good for you”

So here I am,

About to answer this question I’ve had

“what do you think of using a few shakes to help me lose weight?”

And, like most things in nutrition, fitness and weight loss…it really depends.

I can’t really say it’s wrong or right for you without knowing your situation.

On the one hand…

You have people saying

 “eat real food…It’s not natural”

^^^ whilst eating hummus and peanut butter (I don’t know what is natural, anymore 😉 

On the other hand?

“It’s a great way to get protein in which is generally lacking in our diets (and important for muscle and strength…as well as a tool to help you stick to a calorie deficit and lose fat”

“It’s cheap and convenient” 

It’s no different to eating yoghurt”

^^ super high in protein 

I could go on..

So, I’m going to summarise by considering these 3 things below so you can make a decision.

But before I go in to this..

I just want to remind you that despite the conflicting advice out there in what you shouldn’t eat and what you should eat…

What we do know is that when you control for calories, whether you go low carb or low fat, it doesn’t really matter when it comes to fat loss.

That’s not to say that lower carb / Lower fat diets don’t work..

But this is where we need to see what suits YOU (in fact, a lower carb diet, for sure, helps my IBS).

Anyhoo…

Although I’ve just said calories are the most important bit

And studies back this up by portioning junk food and people still lose weight and improve their cholesterol…

This doesn’t mean you should do it.

In fact, you may struggle sticking to it long term, we have urges to snack, and not mention, our energy and potential nutrient deficiencies.

And what we know is sticking to whole foods, protein at every meal and lots of fibre 

Generally means you will feel more full up and satisfied..

Now, let’s get into shakes…

1) Convenience: 

Starting a weight loss / fitness journey can be difficult, especially when you have to change loads at once. If you’re the type of person who:

– hates preparing and weighing foods

– Will go into the F it mindset if it’s not perfect

Then using a shake or two MAY be better for you. 

HOWEVER…

I’m obviously an advocate of WHOLEFOODS. 

But

There’s a lot to be said for making things convenient.

As the best meal plan in the world is pointless 

If you never get around to planning it

Let alone making it..

As I get that meal planning can seem quite time consuming. 

So shakes could be a solution…

And – of course – if you prefer to eat a meal

That is absolutely fine.

But this is about limiting the choices you have to make.

As – ultimately- the more choices to have to make 

The more willpower you use

And the more likely are to beat yourself up for not sticking to a “perfect” plan

And – all of a sudden- we are back to square one..

2) Quality of nutrition. What about deficiencies?

So, one of the concerns is that by having a shake, you may not get the nutrients you need.

Now, this might be true if you go for one of those sugary meal replacement shakes…(although many do have vitamin supplements thrown in)

But the way I advise this would be to make it yourself.

For example: 

1 handful of berries

1 handful of frozen spinach

1 scoop of chocolate protein powder 

250 ml unsweetened almond milk 

Blend and you’re good to go!

So, as you can see, this is pretty nutritious, right? 

In fact, you can add as many veggies as you like..It may even end up being more nutritious as you can hide them in and get the nutrition in even when you’re busy.

In fact, I’ve been known chuck anything from frozen spinach to frozen peas in a shake for the kids (and they don’t even notice)

^^^ so could be a good one if you’re not keen on greens. Maybe we could call it the “not keen on greens” shake 😉 

3) Are shakes ‘natural’?

This is another question I get, especially with regards to whey protein or vegan protein powders like hemp, pea or soya. 

Now, whey is naturally found in ‘natural’ yoghurt, milk, breast milk, cows milk, formula milk…I could go on.

As for vegan protein powders?

Again, it’s created simply by a process that isolates the protein from peas or soya beans, for example. 

It’s no more ‘unnatural’ than eating things like peanut butter (which is blended and crushed), tomato puree, olive oil (processed food, right?).

I always say this when I do guest lectures at Oxford Brookes University, let’s look at the definitions here and there will be a lot less confusion about what is ‘good’ or ‘bad’…

As let’s take cereal, many people see this as a way of getting lots of vitamins and minerals in, which is true…

But only because it is fortified with multivitamins aka it is like eating corn with a vitamin tablet…

Now when you look at the studies on whey protein for example.

Research shows that having whey protein at breakfast subconsciously reduces your food intake

Helps with hunger

And helps you better control your blood sugar levels …

Not bad, right?

In summary…

It’s just a tool in the toolbox. That you can use if you want. Sometimes. Every day. Once a week? Once a month? When you need a kickstart?

Either way?

It’s about personalising this stuff for you. 

So you can avoid any nutrient deficiencies and make this weight loss and fitness stuff convenient for you, your lifestyle, and your family ( as whether you accept it or not, they’re strapped to this weight loss rollercoaster with you…) 

so you actually do it, keep the weight off and -DARE I SAY IT – have fun doing it…

Just like we do in our 28 Day Kickstart for women over 40 and 50 that want to get fit, fit  their clothes better and do the things they know they need to do more often.

^^ message me with “Kickstart” if you’d like more info. 

Yes, it can be done from home or in person inside our private ladies only studios

In Marlborough, Devizes and Chippenham 😃

Make it a great day

​Matt

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Is there something wrong with me…?

Is there something wrong with me?

Got this message from Michelle last week (see image)

And it is easy to look at this and think:

“There must be something wrong with me”

“Why can’t I do this in 3 months?”

“Why can I not stick to it?”

Thing is, this story is no different.

If you asked Michelle whether this has been easy…

She will probably say ‘no’.

The first stone?

Flew off.

Then she hit a plateau .

The weight went up and down a bit.

It was a ‘rocky road’ as they say..

The motivation to exercise would flag from time to time

^^^ totally normal by the way…

But Michelle kept going.

Maybe not at 100%

But guess what?

You don’t have to be ‘on it’ all of the time…

There will be times where you won’t be able to give it ‘your all’…

But the secret?

Not going into that ‘all or nothing’ / F it mindset..

As that is where the damage is often done..

Well done, Michelle. 

And as much as she always thanks the Fruci Fit team for their support…

It is all teamwork..

You have to meet us half way 

And that is all we ask..

Well done, Michelle.

Excited for you and what you can achieve. 

Not just because of where you are right now

But because of the breakthroughs you have had overcoming challenges along the way 

Which are essentially in creating sustainable results

And improving our ability to do this whilst getting better at handling the stress of life

Matt

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Are sugar free drinks ok?

Are sugar free drinks ok?

The longer I’m in this nutrition, health and fitness industry, the more I see it fail to understand that the goal is to help people just be better TODAY than they were yesterday…

(it’s why I have something really exciting to share with you soon….more on that another day) 

Not make me people extreme with their dietary beliefs, like it’s some cult… 

So, I had this question:

‘I like diet drinks, like coke, should I be worried about sweeteners? they stop me picking but I’ve read they’re full of crap and worse for you and bad for your gut health? I also read I should be having more variety in my foods but I struggle with time and planning”

Well, I’m just going to tell what the science says…this is NOT my opinion..

And firstly just say:

What is the alternative? 

If you didn’t have the sugar free drink, what would you have instead?

I say that because we are often worried about the sweetener

Forgetting that if we then go and find our head in the biscuit tin instead

What is worse?

Now I spoke about this more in this short 5 minute video HERE

So let’s debunk this artificial sweetener stuff:

1. You may hear that aspartame contains methanol. This is true. However, the amount found in aspartame is far LESS than found in FOOD. 

Example: 1 serving of Tomato juice contains 4 to 6 times more methanol than the same amount of a diet coke…

It is important to remember that the human body is able to process small amounts of methanol from foods, such as fruits, grains, vegetables, beans, tomato, and aspartame…

Like anything, the devil is in the dose. Too much water can kill you. Eating too many apple seeds is poisonous. Lectins found in beans are toxic if not cooked and prepared properly…

And speaking of dose.. 

2) They gave 18-60 year olds 1050mg of aspartame AKA  which is equivalent to about 6 cans of diet coke a day for 12 weeks and found:  

* No impact on appetite as some people say

* No impact on blood sugar levels or impact on insulin levels (which can be predictors of Type 2 diabetes)

Suggesting that if a diet / sugar free drinks stops you losing control and having your head in the biscuit tin?

It’s fine…

In fact, if it helps you lose weight, lose fat around your organs (which reduces your chances of conditions like Type 2 diabetes) and improve your health…

Then that’s way more important than worrying about the minutia… 

3) One study actually found that diet drinks were superior to water in weight loss due to people feeling like they had a ‘treat’

NOW, you may be thinking:

So why is it often reported that they are bad?

Well, when you look at observational studies…

You see that people who smoke, don’t exercise, drink and generally have poor lifestyle habits..

Naturally also have more fizzy drinks…

Whereas when they do controlled studies, it is clear that sugar free drinks are better than sugary drinks …

Most of the time we’re looking to blame ONE thing, when in reality what they show is that habits, accountability, and support seem to be that ONE thing

 (not gluten, dairy, or quinoa <<< Can you pronounce that? IF not, apparently you shouldn’t eat it because if you can’t pronounce it then it’s a ‘chemical’ ;-))

Now, I’m not saying sweeteners are healthy. 

They contain ZERO nutrition. And – of course – water is better than any diet drink. 

And if you had lots and lots of sugar free drinks…sure, it’s probably not a good thing..

But too much of anything isn’t a good thing…

Whether that is tomatoes, beans, or even water….

Finding a plan that you can stick to so you can keep the weight off is about personalising it for YOU.

Which means making the smallest step you can make TODAY. If that means curbing your biscuit tin rampage with a sugar free drink? Then go for it.

At the end of the day, overeating sugar and fat is killing more of us than sweeteners right now…

Matt

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pain free 😱

pain free 😱

Got this message from Emma last week (see image)

Wow

Full range of motion and pain free.

Amazing to hear 

Our next 28 day kickstart for women 40+ starts soon 

Message me with “kickstart” and I’ll get you the details 

Matt

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What happened to Kathryn…

What Happened to Kathryn

Got this message from Kathryn last week:

 

Amazing work.

✅ 3 inches off the waist 

👏👏 1 stone down 

But even better?

An understanding of what works “for me”

Because this is they key part…

Keto 

Vegan 

5:2

Fasting 

High intensity 

Muscle strength 

Box fit 

Pilates 

I could go on.

They’re all great 

When used effectively and appropriately 

They’re all tools in the toolbox which when used correctly?

Will have a great impact.

The key part?

Finding what works for you…

Which is what we do in our Kickstart programme 

Specifically for women 40+ who want to get in shape, tone up and feel in control of their food again. 

Message me with “28 day” and I’ll get you the details 

Matt

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The Gorilla diet…?

The Gorilla diet?

“What is a gorilla picnic?”

She asked me as I paid for the watermelon, strawberries, blueberries, carrots, and apples from the market …

To which I had to pause…

As I was purely in ‘dad’ mode…

Don’t worry I’m not going to tell you about some new diet

That is meant to cure all…

Just like you could argue

If you cherry pick research and put it in a book or documentary ..

Whether that book or documentary is about fasting, keto, carnivore, 5:2, low carb, vegan or Paleo…

When you cherry pick research, they will all come up with the same conclusions:

→ Live longer

→ Reduce risk of disease

→ Lose weight

No wonder we are all so confused.

My daughter finds it fascinating watching this gorilla on Tiktok which basically shows it’s diet each day.

If I am honest, it was me who initially came across it and found it interesting, just watching them eat and watching what they do.

Now, weirdly, after watching it

They too wanted to get some vegetables and fruits and eat them like a ‘gorilla’. 

And then came the name ‘gorilla picnic’ 

Which is basically fruit and veg in a platter haha

And of course, the odd bit of cake makes it’s way in there. And rightly so, balance rather than pedestals and ‘good’ vs ‘bad’ is something we should be preaching. 

After all, it is often the ‘good’ that causes the ‘bad’…

You see, my daughters see me eating carrots, berries, and even mackerel

Then will eat what I eat just to say 

‘Haha Daddy I am eating your food’

And going back to the conversation with the lady at the market….

It always makes me laugh when I explain some of the stuff we say and do as parents. 

Some stuff is just so random

Silly

Fun

And often done subconsciously.

We don’t even realise we do it. 

That we go into ‘fun’ / ‘silly’ mode….

And it’s a bit like what people say when it comes to comfort eating 

Snacking 

Binge eating. 

So I wanted to share some questions to help you bring this to the conscious so you can be more aware of it

And make better informed, more intelligent decisions when it comes to our eating…

So here you go::

Think of a habit you want to stop:

  1. What would be different if you stopped this habit?
  1. What are the benefits of doing this habit? How does it impact those around you?
  1. What are the consequences of doing this habit? Who else is impacted and how does it impact them?

That’s all for today

Matt ‘New York Times Best Seller: the gorilla diet’ Fruci

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Message from Karen!!

Message from Karen

Got this message from Karen last week (see images)

And I somehow clicked a button which took the chat up to the top

And led me to the picture with Karen’s Day 2 check in. 

And wow

Just 3 months and what a difference

The hardest part?

Saying YES today.

You see, these are the little micro commitments

Which seem small, insignificant 

That really add up to transformational results.

Be it attending that first exercise session (that you would do anything to put off)

Or planning those mid afternoon snacks so you can start to feel in control of your food again.

Remember, as hard as it is, isn’t it hard anyway?

What you do today

You are more likely to do it tomorrow. 

I’ll leave you with this:

“Never put off till tomorrow, what you can do the day after tomorrow” – Mark Twain

Matt

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Message from Louise!

Message from Louise

Got this message from Louise last week (see image)

She said she would leave a review when she hit the stone mark.

And without warning 

There it was.

Well done 👏👏

Amazing to see the results coming from being so consistent and this was even with some “weight” gain from a holiday …

Which for some ,

Could easily derail them

So it’s amazing to see how powerful it is when you get straight back to it 👏

Keep up the great work.

If you’d like to join Lousie and co?

Reply with “kickstart” and I’ll get you the details for our next Kickstart specifically designed for women 40+ who pretty much know what to do 

But need the accountability and plan to do it 

Matt