Table of Contents
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Can I eat chocolate? I cant live without it!
We believe life should be for living. If you are craving something then you should allow yourself to have it WITHOUT guilt. The key is moderation, and understanding and controlling your cravings. We will discuss these issues and many more with you during the program.
Can I have coffee?
Yes. Coffee is allowed, as long as sugar and sugar substitutes are used in moderation and minimised. There are many alternatives that can be used as a substitute for dairy.
If I give up wheat how do I have lunch and breakfast?
We provide you with simple and tasty alternatives and have an extensive list of substitutes. There are many types of gluten free bread options as well as easily accessible items such as rice cakes and wheat free cereals and porridge as well as hot options (eggs, mushrooms, spinach, rice, etc).
If I give up dairy what do I put in my tea/coffee/cereal?
There are many types of soy milk available from supermarkets and health food stores. These taste much better than you think and are a healthier option. We provide advice on different products as part of your course.
How much water do I need to drink?
We advocate that everyone should drink 1 litre of pure water (does not include teas) per 25-30kilo’s of body weight per day.
Can I drink alcohol?
If you can avoid it in the first part of the program, then great. However, if you feel like drinking then keep it to a minimum. Whatever you are doing now, try and reduce it by as much as you can. If you are going to drink, try and stick to clear spirits, eg – vodka / gin / tequila.
Do I have to eat lots of salads and fruits?
The key is NOT to fill up on salads and fruits only but to eat “real” meals in tailored portions which include protein, carbohydrates AND vegetables or fruit.
Can I make the same things for my family?
If you eat together with your family and you all share the same meals, it makes it much easier to make the program sustainable and the whole family will benefit from your lifestyle change.
How do I read supermarket labels
We will teach you this as part of your course. We offer supermarket tours to those who want it – Ask your coach about this.
Do I have to shop at the health food store or can I go to the normal supermarket?
Most products are available at major supermarkets as they are simply normal food – you are just making DIFFERENT choices – CHANGING what you have been used to. Certain products are only available at health food stores and we will show you these.
How strict do I have to be to lose weight?
With most things, your success is dependent on your dedication, discipline and desire for change. If you are 100% committed then it will show in your results. However, most people achieve a commitment % of between 65% and 80% and have a gradual yet permanent weight loss.
What if I go away?
Traveling with myfitbody is easy! The program is so simple that it can be adhered to ANYWHERE in the world. We are here to help you with any travel advice PRIOR to your departure and will give you as many tips as we can. You may also contact us while you are away for advice.
It is very rare that you will feel hungry on this program. Generally if you are hungry it means your portion sizes are not adequate or that you are not eating protein AND carbohydrates at the same meal. It also may be a result of long breaks in between meals (we usually recommend 2-3).
What do you mean by moderation?
The myfitbody program is a lifestyle change but you can still indulge from time to time. Moderation means being strict, but not too strict. It means anything you do within the myfitbody program, you are in control of how strict you are. So basically, you choose.
Can I still go out for breakfast/lunch/dinner?
It is just as easy to eat out on this program as it is to eat in. We guide you as to what you can eat from any menu and can be text messaged or called to assist you with your choice. There is ALWAYS something you can order that will satisfy your mind AND your hunger. We also teach you TO ASK for what you would like and NOT be afraid of speaking your mind.
How will I know what to order when I’m out?
You will let your coach know where you are going and if we can, we will tell you prior, what would be a good option or alternatively you may be in contact with us from where you are, as time goes on and you become more familiar with the program, it will become very easy for you to choose your food.
What take-away foods can I have?
Almost all take-away cuisine can be accommodated within the myfitbody program if necessary. It will depend on what you feel like at the time – there are better takeaway options such as Japanese/Asian cuisines, Lebanese/middle eastern, but there are options available EVEN at Italian takeaway. We will teach you as part of your course.
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How many times do I need to walk a week?
Ideally we would like you to aim for 5 times a week, but if you don’t walk often at a fast pace, then aim for 2-3.
How long do I need to walk for?
An hour fast paced is ideal. If you only have time for 30-45mins and the other option is NOT walking, then do it for the lesser time – some is better than none.
How fast should I walk?
As fast as you can without heavy breathing. Your heart rate should be up and you should be able to talk but not hold a long conversation. You should work up a sweat.
Can I still go to gym/yoga/Pilates/boxing classes etc
Yes, we encourage it.
Can I lift weights?
We definitely recommend weights. Lifting weights is different and cannot be counted as a walking session. However, we do suggest that any weight training be done with a personal trainer and not on your own – we are affiliated with various personal training studios and trainers and are very happy to point you in the correct direction if you do not already have your own trainer.
Can I still go to my personal trainer?
YES! We encourage you to continue with your workout routine. In fact we would like to get in touch with your trainer so we can work together to provide you with the best outcomes.
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Can we join as partners/husband-wife/family?
Absolutely! We offer special deals for partners and families. It is always easier to follow the myfitbody lifestyle change with the support of those around you. If there are members of your family who would like to join you, we will certainly accommodate them. Don’t worry though, we still coach you as an individual.
When can I contact you?
We are available to you whenever you need us. If we are unable to speak to you at that time we will call you back. If it is urgent, we will sms you in response to a question and then follow it up if needed later.
How can I contact you?
We are contactable via mobile (call and sms) and by email.
How simple is the program?
The program is simple to follow and we simplify anything that seems difficult for you to understand. We believe that no lifestyle change should be complicated and that sometimes too much information is just that – TOO MUCH!
1. Get your vitamin D. Vitamin D plays a key role along with calcium in boosting bone health. Look for a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi only has 400 IU of vitamin D, consider taking an extra supplement to get you up to 1,000 IU or 2,000 IU per day. If you fall into these groups, ask your physician to order a blood test for vitamin D.
2. Get active. Regular exercise, especially weight-bearing exercise such as walking or jogging is an essential part of building and maintaining strong bones. Lifting weights can also assist.
3. Be careful about getting too much retinol (vitamin A). Don’t go overboard on fortified milk, energy bars, and breakfast cereals, all of which can be high in bone-weakening Vitamin A. Many multivitamin makers have removed much or all retinol and replaced it with beta-carotene, which does not harm bones.
4. Look beyond the dairy aisle. Limit milk and dairy foods. More won’t necessarily do your bones any good—and less is fine, as long as you get enough calcium from other sources. Calcium-rich non-dairy foods include leafy green vegetables and broccoli. Beans and tofu can also supply calcium.
5. Help your kids build strong bones. Youth and young adulthood is the period when bones build up to their peak strength. Helping youth lead a bone-healthy lifestyle—with exercise, adequate calcium, and adequate vitamin D — can help them keep strong bones through all their adult years.
Dairy gives us strong bones – myth?
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This article is written by a company called ‘Earthsave International’. ‘Earthsave International’ are a global movement who promote healthy and life sustaining food choices. They supply information and support to people who require information to better their health and well-being.
While the question of whether dairy foods contribute to or detract from the well- being of our skeletons often occupies center stage, there are additional serious health concerns that might make you wary of dairy.
Allergies: Milk is the most common cause of food allergy. A recent study found that one way to reduce the number of allergies in infants is for the breastfeeding mother to avoid consuming, or make very limited use of cow’s milk.
Anemia: Overreliance on milk in children can lead to anemia, as milk is very low in iron, and drinking large quantities of it can crowd iron-rich foods from the diet. In young infants, protein from cow’s milk can cause intestinal bleeding, another possible cause of anemia.
Colic: Sensitivity to cow’s milk can cause colic, a digestive ailment in infants. Colic can cause problems even in infants who aren’t drinking cow’s milk but whose mothers are.
Food safety concerns: Washington Post columnist Colman McCarthy chides that milk is tainted that it should be sold by prescription only. Dairy farmers regularly administer drugs and growth hormones to cows to boost milk production. Investigations have routinely found residues of these veterinary pharmaceuticals in milk and other milk products, some of which may raise cancer risks. One compound approved for use in 1993 and now widely employed by commercial dairies is the controversial genetically engineered Bovine Growth Hormone (BGH). Many feel that this compound– which increases milk production in an era of serious milk surplus– poses grave potential health risks for consumers (including elevated antibiotic residue levels in milk) while favouring large-scale factory farms at the expense of small dairy producers. Only organic dairy foods are certified to be free of antibiotic and BGH residues.
Heart disease: Dairy products are major contributors of fat, saturated fat and cholesterol to the diet. According to cardiologist Dean Ornish, MD, “Milk rates second only to beef as the largest source of saturated fat in the American diet.” Consider, for example, that one glass of 2% milk has as much saturated fat as three strips of bacon. Almost half the calories in whole milk come from fat.
Insulin-dependent diabetes: Recent research indicates that consuming cow’s milk throughout adolescence increases the risk of developing Type I diabetes. About 1 million Americans have this disease. (13)
Lactose intolerance: Many people cannot stomach lactose, the sugar in milk, because they lack the necessary digestive enzyme. Some people are also sensitive to milk protein. Symptoms include bloating, stomach pain, cramps, gas or diarrhea.
Women’s health concerns: Studies indicate that osteoporosis, and ovarian cancer are most common in those countries with the highest consumption of dairy food and lowest in those countries with low dairy intake. According to gynecologist Christiane Northrup, MD, author of Women’s Bodies Women’s Wisdom, other health problems associated with the consumption of dairy foods include benign breast conditions, recurrent vaginitis, acne, menstrual cramps, fibroids, chronic intestinal upset and increased pain from endometriosis.
Such findings prompted breast surgeon Robert Kradjian, MD, in 1993 to review more than 500 medical articles written about milk since 1988. “How would I summarize the articles?,” Kradian asks. “First of all, none of the authors spoke of cow’s milk as an excellent food, free of side effects. The main focus of the published reports seem to be on intestinal colic, intestinal irritation, intestinal bleeding, and anemia, allergic reactions in infants and children as well as infections such as salmonella… In adults the problems seemed centered more around heart disease and arthritis, allergy, sinusitis, and the more serious questions of leukaemia, lymphoma and cancer.”
Thanks to star-spangled industry promotions and decades of government-sponsored nutrition “education” in schools, dairy foods are universally revered as a fundamental food group and the vital building blocks of strong bones and teeth. Understandably, people generally react with disbelief when informed– even by medical authorities– that dairy foods are not essential for human health, and that most people on this planet do quite nicely without them.
Even harder to swallow is the news that a solid and growing body of scientific evidence suggests that limiting or eliminating dairy products from the diet may be important to achieving optimal health.
“What do you mean, ‘Dairy foods aren’t essential?'”
There is no human requirement for milk from a cow,” says Suzanne Havala, RD, author of the American Dietetic Association’s “Position Paper on Vegetarian Diets” and several books on nutrition. “The use of milk and its products in our country is strictly a cultural tradition,” she notes. “There are millions of people around the world who never consume cow’s milk and are none the worse for it.”
But aren’t dairy products our only reliable source of precious calcium?, you might ask. You’d certainly think so listening to Lauren Bacall, Christie Brinkley and the other moustachioed celebrities paid handsomely to urge us on to ever greater heights of milk consumption.
Although milk, cheese, yoghurt, butter and the like are not pivotal to our welfare, calcium certainly is. In small amounts in the bloodstream, it plays a critical part in blood clotting, muscle contraction, heartbeat maintenance, and proper nerve function.
Calcium is calcium, however, whether it’s from broccoli or cottage cheese. “There’s no best source of calcium,” explains Robert Heaney, a professor with the Osteoporosis Research Center at Creighton University School of Medicine. There’s no reason in the world why you couldn’t get an adequate intake from a vegetable source.”
In fact, nutritional anthropologists believe that our earliest ancestors– who got most of their calcium from wild plant foods– had higher calcium intake than their milk-quaffing contemporaries. Anthropologists also think that until 10,000 years ago or so, all humans were lactose intolerant.
“It might surprise you to know that throughout the world people who consume the most calcium actually have the poorest bone health,” say the Messinas. “The idea that dosing yourself with calcium will automatically keep your bones in good shape is just plain wrong.”
Indeed, researchers have found that nations with the greatest calcium intake have the highest rates of osteoporosis and hip fracture, and that there are relatively few fractures among populations where calcium levels are not so high.
For most people, the RDA can quite easily be fulfilled by eating a varied diet with at least several servings of calcium-rich foods each day. (See sidebar.) Children, teens and young women should be especially careful to include these foods since their calcium needs are relatively high compared to others. Some people may choose to take supplements as added insurance. Of course one advantage of meeting calcium needs with plant foods is that many are also excellent sources of antioxidants, fibre, folic acid, complex carbohydrates, iron and other important vitamins and minerals you won’t find in milk products.
Meeting calcium needs without dairy has gotten a lot easier with the availability of a huge assortment of fortified non-dairy “milks” made from soy, rice and nuts. (Not all are fortified, so check the labels carefully.)
Compared to the 300 mgs in the same glass of cow’s milk, An 8-ounce glass of fortified orange juice also has about 300 mgs of calcium. Most health food stores and some grocery stores also stock cheeses, yoghurts and frozen desserts made from rice milk, soy milk and fruit juices. Though these products might not taste exactly like what you’re used to, with an open mind and adventurous spirit you may find their distinctive flavours divine.
Why we avoid dairy foods!
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This extract is from a book called ‘Linda Page’s Healthy Eating – A guide to Self-Healing for Everyone.
Author: Linda Page, N.D., Ph.d.
Linda has degrees Naturopathy and Nutrition. She is a prolific author and professor at Clayton College of Natural Health in Birmingham. Linda is often featured in magazines and newspapers and is often on radio and television programs. She has spoken before Congressional and Senate committees and currently sits on a number of medical and naturopath Councils, Foundations and Associations in America.
Dairy products interfere with the cleansing healing process because their density and high saturated fats challenge both digestion and metabolism. Dairy foods are tremendous mucous producers that burden the respiratory, digestive and immune systems. Cow’s milk in particular has clogging properties for many people. Pasteurised milk is a relatively dead food as far as nutrition is concerned. Even raw milk can be difficult to assimilate for someone with respiratory problems.
A lot of people are intolerant to dairy foods.
They experience allergic reactions, poor digestion and mucous build up. In addition to lactose sensitivity, many people process some proteins like casein in cow’s milk poorly. Dairy foods become harder to digest as we age, causing strain and accumulating mucous clogs on organs. Even people without great sensitivity to dairy foods report an energy rise when they reduce their diary intake.
When dairy foods are removed from the diet mucous clogged children, enlarged tonsils and adenoids shrink, a clear sign of immune system relief. Doctors who put children on dairy free diets often report a marked reduction in colds, flu, sinus and ear infections.
Women do not handle dense, building foods like dairy products like men. Their systems back up more easily, so less diary (especially cheese) usually means easier bowel movements for women. Female problems, like fibroids, fatty cysts, bladder and kidney ailments can be improved by avoiding dairy.
Isn’t Calcium from dairy foods good for us? Contrary to advertising, dairy products are not a very good source of calcium for people. We don’t absorb dairy calcium well because of pasteurizing and homogenizing, high protein and fat content and an unbalanced ration of phosphorus to magnesium. In cattle tests, calves given their own mother’s milk that had first been pasteurised, didn’t even live six weeks!
Bovine growth hormone residues, pesticides, herbicides, fertilizers and additives used in cattle-raising also inhibit calcium and mineral absorption. In contrast, calcium from dark green leafy greens is easily absorbable. One study compares the absorption of calcium from vegetable sources with the absorption from cow’s milk. The absorption of calcium from Brussels sprouts was 63.8%, compared to 32% from milk. The absorption of calcium from broccoli was 52.6% and 50% from kale, significantly higher than milk’s 32%.
Besides leafy greens, other vegetables, nuts, seeds, fish and soy foods have measurable amounts of absorbable calcium, along with minerals like magnesium, potassium and zinc that are easy for us to absorb.
Dairy foods aren’t a usable source of proteins for humans, either cow’s milk contains proteins that are harmful to our immune systems. Repeated exposure to these proteins disrupts normal immune response. Fish and poultry proteins are much less damaging, plant proteins pose the least hazard.
Why we avoid wheat!
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Intolerance to gluten, the protein found in wheat, rye, barley and possibly oats, causes the lining of the small intestine to become swollen and inflamed leaving the sufferer unable to digest and absorb nutrients from the food they eat. Symptoms include diarrhoea, fatigue, stomach bloating, cramps, anaemia, weight loss, constipation, flatulence, nausea and vomiting. A strict life-long gluten-free diet is the only effective treatment. Once gluten, which is present in hundreds of common foods, is removed from the diet, the digestive tract begins to heal itself.