Guest post: How does the Ketogenic diet work?

Guest post by Ricard Ponsi of Workout-Temple

Nutritional ketosis is a dietary protocol whose objective is to improve our metabolic flexibility when using fatty acids as the main energy substrate. For this, the intake of carbohydrates is limited, depending on the individual, approximately 50 g net per day.

With this we generate low levels of insulin in plasma and, subsequently, a reduction of glycogen levels in muscular and hepatic reserves. In the absence of the main fuel of our body (glucose) the ketogenesis process is activated, where the liver will produce ketone bodies to feed the different tissues and cells.

KETOSIS is a NATURAL state that human beings have experienced since the beginning of time. Therefore, we are evolutionarily adapted to use both energy substrates (ketone bodies and glucose), which means that past civilization may have consciously sought a state of fasting or induced ketosis. This is why, evolutionarily speaking our physiology seeks an alternative mechanism to glucose as it is the only source of energy.

Photo source: https://pixabay.com/

Nutritional ketosis and metabolic flexibility

We can define the metabolic flexibility as the efficiency of our body when using energy substrates depending on demand such as walking, running or sprinting. Remember that, although our glycogen reserves (both muscular and hepatic) are limited, the same is not true of our fat stores, the latter being able to represent a much greater amount than the former. So… Why doesn’t our body use fats? What happens is that in a traditional diet based on hydrates (and not always from the best sources) our body always finds plasma glucose and glycogen stores full. Therefore, it does not need to look for any other energy source. Our body has simply ‘forgotten’ how to use fats as energy. It is here when the ‘low carb’ or ‘ketogenic’ guidelines are an interesting tool.

Adaptation to a new fuel

It is the process called Ketoadaptation, which we could define as the process through which human metabolism adapts to the use of fats optimally as the main source of energy. In the beginning a drastic change it can condition sports performance and your daily life, but in most of the cases the symptoms are diluted after the first week.

Symptoms of Keto-adaptation:

– Fatigue
– Worse sports performance
– Dizziness
– Cramps
– Constipation
– Palpitations

Once past the moment of adaptation we will see how the symptoms disappear, signal that our metabolism works optimally and achieving efficiency in both our sports and personal performance.

Very important considerations

Ketosis is NOT a pathological state. And I must emphasize this because, in a still very widespread way, nutritional ketosis is often confused with diabetic ketoacidosis.

Many symptoms may be due to a lack of electrolytes during the beginning of the ketosis process. There is a reduction in glycogen levels and, as a consequence, also a loss of water associated with this glycogen. With this loss of water there will be a ‘drag’ of electrolytes that we should know and replace, with special emphasis on 3 of them.

– Sodium DRI = 5000 – 7000 mg
– Potassium DRI = 1000 – 3500 mg
– Magnesium DRI = 300 – 500mg

I must emphasize that nutritional ketosis is NOT a hyperproteic diet, but moderate or protein-adjusted. The amount of protein is maintained at constant values depending on the objectives of the subject, and can range between 1.4 to 2.0 g / kg body weight.

Ketosis and sports performance

Resistance discipline: In this type of activities there are promising investigations and cases of ketoadapted athletes where the fat / glycogen use ratio is optimized, which positions as a great tool to maximize performance. Nutritional ketosis improves fat oxidation and metabolic flexibility, which is vital in long-term efforts where the main energy system is aerobic.

Discipline of strength: In disciplines where the main component is strength and power, the dominant energy substrate is the path of phosphogens, which is not impacted by a nutritional ketosis.

Hypertrophy training: This modality seeks to increase the total volume (series and repetitions) so the glycolytic pathway is a very important metabolic pathway. Since nutritional ketosis reduces muscle glycogen levels and also circulating insulin, it makes sense to think that it is not the optimal state to build muscle mass.

Conclusion on keto diet

In my opinion, the ketogenic diet can be an interesting strategy to introduce in periods of 6 to 10 weeks (a couple times a year) and benefit greatly from its effects.

During the intervention time there are very notable improvements in fat loss (extensive benefits proven), while maintaining the muscle mass and keeping performance levels measured through RM in different exercises.

Guest post by Ricard Ponsi and Pere Coll
Originally posted on the Workout-Temple website here.

Guest post: Common Keto Mistakes and How to Avoid Them

I understand, it’s hard for you to gauge your progress when you’ve only followed the ketogenic diet for a week or two, or even a whole month. The magic happens internally, and the only way for you to record your progress is using the weighing scale or measuring parts of your body (and how you feel too, to an extent).

A lot of beginner’s screw things up at the beginning once they realize things aren’t as straightforward as it was thought to be.

Here are some common keto mistakes beginners make and how YOU should avoid them, so your keto journey doesn’t have to go through hiccups and you can maintain your ketosis stage.

Obsessing over the scale!!!

If you’re stepping on the scale when you wake up, before lunch, after lunch, and after dinner, then STOP! This obsession will only lead to disappointment. Your weight changes throughout the day, especially after meals.

When you’re frequently disappointed, you’ll start to self-doubt that may lead you to throwing in the towel.

Sure, you’re on a low-carb diet … But you really think your weight isn’t gonna change after a meal? Be reasonable!

Photo source: https://pixabay.com/ (Creative Commons license)

The best time to step on the scale is the morning when you wake up. If possible, every morning, around the same time for consistency. Keep it fair to yourself, and don’t fret too much about the digits on the scale! Write down what you see every morning for the next few weeks.

Once you see a pattern emerging, you’ll thank yourself for doing this.

Too much meat, bro

Yeap, too much protein can be counter-productive for you in a keto diet. When you’re in a low-carb diet, your liver can convert amino acids into glucose for energy, in a process called gluconeogenesis. Fancy, huh?

Remember, the point of entering ketosis is to prevent the body from using glucose as a main energy source. The protein you consume should only be enough to maintain muscle mass.

You should be keeping your daily protein intake below or at 1 gram of protein per day, per kg of body weight. So, if you weight 60 kilograms (133lbs.), keep your protein at 60 grams a day.

A good place to estimate your keto macronutrient needs that suit your goals is by using a keto macro calculator (like this one from Perfect Keto.)

The wrong mentality

A lot of people start with a diet to lose weight in a short period of time. It is possible, but you must be realistic.

An internet “guru” can claim that he lost 15 lbs within the first week of a diet he discovered (followed by a link to a course you have to buy), just as I can claim I have found the eternal cure to cancer. Don’t be fooled by these crazy marketing claims.

If done right, you can lose a lot of weight (2-10 lbs) within the first week, because your body loses WATER WEIGHT, not fat. And this too, depends on so many factors such as your metabolism, how active you are, and so on.

In the medium term, due expect weight loss of only 1-2lbs a week, and even a slower rate in the long term. You can’t get discouraged. Following a ketogenic diet is a lifestyle and a commitment in the long run. When you’re not there mentally, you’re gonna give in to sugar cravings and the hunger, which will kick you out off ketosis!

Taking the wrong types of fats/proteins

Keep your fats in check. Fats are a necessary part of a keto diet, but not all fats are good. Processed fats, such as hydrogenated oils and partially hydrogenated oils in junk food, fast food, and margarine should be avoided.

Avoid processed vegetable oils such as sunflower oil, corn oil, canola oil soybean oil, and a few others.

The best proteins to take on a Keto diet are plant-based proteins, not to say you can’t have animal meats, though. Too much fatty meat has been linked to heart diseases and high cholesterol levels. You should not follow a ketogenic diet just to lose weight, but to have a healthier life in the long run.

Keto protein supplements are a great way for you to meet your protein needs when it’s not convenient for you’re a strict-protein diet.

Take-Home Message

To every keto beginner out there, you need to have a lot of patience and commitment. Do your research, stick to your plan, be honest to yourself, and the results will come forth. As mentioned, you may lose a lot of weight initially, but don’t expect it to be like that the following weeks!

Guest post by Sarah Peterson
“Sarah is the Content Director at Perfect Keto, with a mission to help as many people as possible achieve optimal health and well-being.”

Guest post: Benefits of Portion Control

Overeating is a common habit these days. People don’t realize that they are overeating. Larger portions have more calories obviously and make you eat more. It causes problems like obesity, diabetes, etc. So, if you are looking for a healthy lifestyle, portion control should be a priority for you.

Practicing portion control can help you to be satisfied by eating less food, which is beneficial for you, both physically and financially.

Here are a few benefits of portions control that can encourage you.

1. Digestion Improvement:
   Portion Control can help you improve your digestion and metabolism by not overeating with lots of food in every meal. It will assist in weight-loss as well because your portions will be smaller and the ingestion will be able to take place smoothly.
2. Helps in Managing Calorie Intake:
   To lose weight, you need to burn more calories than you consume. When you are practicing portion control, you would want to eat something that would keep you full for some time since the portions are small.
   Bulking your meals with vegetables, oats, and fruits is one of the easiest ways to manage portion control because they fill you up and are calorie free!
   A proper amount of healthy food will supply your body with essential elements without eating extra.
   Practicing portion control will help in managing calorie intake and it also helps in maintaining blood glucose control. It is well-noted fact that increase in our waist size is directly proportional to insulin resistance. Insulin resistance is closely related to diabetes.
3. Money Saving:
   It’s pretty evident that when you eat smaller portions, you tend to spend less money. You also save money that you spend on junk food because when you practice portion control, you plan to eat healthy food to keep you full instead of junk food, that makes you crave for more and adds to binge-eating.
4. Increase in Your Satiety:
   It might sound strange but it is a fact, eating less makes you feel full. When you eat less, your stomach shrinks with time, and the feeling of satiety comes quick. Thus you prevent overeating.
5. Increased Energy:
   Research says that eating smaller portions boosts people’s energy and productivity. Eating irregular meals can lead to problematic issues like a feeling of depleted energy and irregular eating habits. Having increased strength will also help you engage in physical activity, which is essential for good health.
6. Helps Fight Illness:
   Smaller meals that are taken throughout the day help fight certain illnesses. Eating smaller portions with healthy ingredients give a better regulation of blood glucose levels and is linked to reducing cholesterol and chances of diabetes.

AUTHOR BIO:
Michelle Hannan is a nutritionist, and she’s on a mission to give you all the information you need to lose weight successfully. She also blogs regularly at https://www.hcgdietinfo.net/

Guest post by Michelle Hannon

Guest post: How Yoga, Meditation benefit the Mind and Body

We as humans have come a long way and if you will ask me that whether we are happy about it or not, I will have a mixed answer. The modernity has brought us ease and comfort, but it has also brought the fierce competition with it that do not let us relax entirely. The thought of what will come next is almost destroying the inner peace of one’s self.

To say that a car ride is not what we want would be absolutely wrong but a small walk to the nearby mart or the bar with the company you like or even alone can do wonders to you internally and externally both. But somehow, in all the luxuries and races we have forced ourselves in; we are forgetting that the inner peace is more than you need for a better life.

One of the most significant and brightest person that ever lived once said that.
A calm and modest life brings more happiness than the constant pursuit of success combined with constant restlessness. – Albert Einstein

For many of us the comfort lies in the luxuries, that the future will bring with the efforts we will put today, but what will happen to the peace we need today, ever thought about that? I have so many things that can be a suitable answer to this question, but yoga or meditation has been proven to be the best solution up till now.

Image Source: https://www.flickr.com/photos/acintra/16907417463

According to several types of research, taking out some time for yourself and shutting down the world has proven to be effective for you not just mentally but physically too.

• BENEFITS TO THE BODY

Yoga has been in practice since a human cannot imagine but with every passing time, the popularity of this method of relaxation and reducing weight is being known to everyone. Celebrities around the world are going crazy over yoga as it does so much in so little time.

Following are the benefits that yoga, meditation holds for our body.

1. Better health
2. Flexibility
3. Better diet
4. Reduces back pain
5. Cures the hangover
6. Better cardiovascular health
7. Improves digestion

• BENEFITS TO THE MIND

According to a research conducted by Dr. Cahn, if people allow themselves a session of yoga on a daily basis, they can rid of the anxiety and depression they are going through, and for better results, a vegetarian diet can be opted.

Many psychiatrists even ask their patients to meditate every day even if it is in the comfort of their bedroom and not with a professional.

Image Source: https://www.flickr.com/photos/sandramars02/8659413147

Meditation is considered as a religious act in some religions. Like, in Christianity, the practice is not common in every school of thought but the tradition of desert fathers from the early times who use to isolate themselves individually or in groups, used to pray (spoken or sung) in synchronized breathing, is now a practice of some schools. In Islam, Muslims consider their daily prayer as a form of meditation as they spend that time alone with their God. In Hinduism and Buddhism, the pundits and Buddhists meditate for years for spirituality.

Following are the benefits that yoga, meditation holds for the mind.

1. Stress management
2. Emotional health
3. Better sleep
4. Mood booster
5. Clears your mind

Author bio: Michelle Hannan is a nutritionist, and she’s on a mission to give you all the information you need to lose weight successfully. She also blogs regularly at https://www.hcgdietinfo.net/

Guest post by Michelle Hannon

SaveSave

Guest post: Useful food eye-opener on healthy eating by Colin Campbell

Can one and the same nutrient budget be allowed for everyone? Why can even the best vitamin supplements not replace apples and spinach? What oxidation is and how animal albumen and foods of plant origin influence on it? What is the problem of modern researching? Colin Campbell answers these and many more questions in his The China Study bestseller.

Perfect ration

Those products, which are useful for some reason, are considered to be not tasty and not interesting. People think it to be boring but it is not like that. Evolution programmed us to enjoy food, which strengthens our health. A perfect ration is like this: vegetable food, as whole as possible. Eat different vegetable, fruits, nuts and seeds, beans and whole grains. Avoid strongly processed and foods of animal origin. Stay away from salt, fats, and sugar. Strive for getting 80% of calories from carbohydrates, 10% from fats and 10% from proteins.

This is it. This is what whole plant-based diet is, sometimes a lifestyle.

Be more specific, more actions

Look at such words as medicine and health in a different way. Health means more than a few superficial expressions like eat healthily, do not binge drink, do not use an elevator but use the stairs. It is all good but they do not include a possibility of actual changes. Those are ethical expressions with no specific and content.

It is important not just to follow a diet during a certain period of time but to change eating habits and stick to these changes during the lifetime. Those people who changed their eating habits and started eating healthy noticed that wrong product they consumed daily caused all the problems they have had before. Odd uncontrolled oxidation is an enemy of health and longevity just like overmuch oxidation makes it to where a new car turns into the junk heap, and a piece of an apple into a compost. Free radicals appear in the process and they are responsible for getting old, cause cancer and atherosclerotic plaque leading to heart attacks and cerebral accidents.

About modern research studies

There is a story about 6 blind men who were describing an elephant. Needless to say, that each of them describes it in their own way. They argue upon which of the descriptions is right. This is the best metaphor for the modern research studies problem. The only difference is that there are 60 000 researchers instead of 6 and each of them look at a problem through the lens of their own.

Medicine with no side effects

What you eat has more influence on your health than DNA and the major amount of harmful substances. Food can get you healthy faster and more effective than the major number of expensive medicine and most serious surgical operations. At that, side effects are going to be pleasant. Eating healthy, many diseases are easy to avoid, cancer, cardiac disease, diabetes mellitus type II, macular dystrophy, blind headache, erectile dysfunction and arthritis and this list is far from full. It is never too late to stop eating healthy. The healthy diet may help to avoid all these diseases.

An apple instead of a pill

We got used to taking food in the context of separate necessary elements. We eat carrot in order to get vitamin A, oranges for vitamin C, drink milk because there is calcium and vitamin D. If we like a product, we will get digestible nutrients with pleasure but if we do not like something, spinach, brussels sprouts, or sweet potato, we think that we can live without it, if to find some other product with the similar substance content to replace. But, for example, an apple gives more than just a sum of elements it contains. Nevertheless, due to the reductive worldview, we cannot believe that food is important in general and not only its substance content.

One approach for all

Medical community repeats oftentimes that one approach does not work for all. Nature organized our biological functions way better than we would most like to think but it is very important in terms of holistic nutrition.

No magic

Magic solutions are advertised as fast, easy and troublefree, which is why they are more realistic, requiring time, affords, and difficult for understanding. Notice that when it comes to advertisement, much is given preference to magic, from extra weight and financial services to cleaning and cosmetics. The more magical a product is, the easier it is to sell it and all the more so it feels like buying it. Magical solutions work with symptoms but not with causes. Symptoms are easy to clear; work with causes take more time. Fast clearance of isolated symptoms is the easy thing. Causes are more difficult and require more affords and responsibility on the part of a human. So, the holistic solution is for cardiovascular disease, diabetes, and extra weight. It removes the source: attempts of our body to cope with reworked and animal products. In spite of the fact that it may give more than a pill, an injection or operation, they should be followed all the time.

The force of superstition

There are many superstitions. Firstly, concerning proteins. Society believes that milk and meat are valuable and it is difficult to imagine that these products may cause harm. It is far from what we were taught for years to be true and it does not matter how much is true about it. Secondly, a paradigm of reductionism due to which we are focused on parts separate and excising the whole thing. A body is a holistic system with many inner connections but we got accustomed to thinking it to be a set of separate parts and systems where chemical substances make transformations apart from each other. Through the paradigm of reductionism, we see a nutrition as a sum of separate nutrients actions but not a universal process and consider dietology an isolated discipline and not the most influential factor of our health in general. Thirdly, profit-oriented system, which condemns to  reductionism. Unlike holism, it gives simple, fast and merchantable solutions aimed to one out of thousand potential problems. The industry remains the force determining what scientific tasks to pose, what studies to finance, and what results to publish and put a status of official politics to what has been published.

About the author: Melisa Marzett is the author of many articles available for viewing on her Google Plus profile and other social networks. Currently working for bigpaperwriter.com, she keeps writing more and more pieces on different topics. She enjoys reading and communicating with other people quite often of different nationalities exchanging cultural background, customs and traditions let alone experience.

Guest post by Melisa Marzett

SaveSave

SaveSave

12 Days of Clink Street Christmas Guest Post: Festive Recipes

Guest post by Rick Hay, author of The Anti Ageing Food and Fitness Plan.

Here are a few of my favourite fast recipes to help make Christmas Day healthier.

I have provided for some easy breakfasts, desserts and sides which would allow a bit of a blow out at lunch and dinner which we all deserve – it’s Christmas after all.

Berry Superfood Bowl – a healthy start to Christmas day:

Ingredients
a small bowl
a handful of english spinach
a few blueberries and strawberries
a banana
1 teaspoon of Chia seeds
100 mls of almond milk
a dollop of unsweetened greek or coconut yoghurt
half of a sliced peeled kiwi fruit
a few teaspoons of oats and some desiccated coconut.

Method
Blend the almond milk, banana, spinach and pour into a small bowl – you could heat in slowly if desired.
Top with the blueberries, sliced kiwi fruit, strawberries and oats.
Top with a dollop of the yogurt and some desiccated coconut.

Serves 1

This is true nutrient dense fuel.
It is an antioxidant powerhouse that will really help boost immunity and help with recovery and tiredness after exercise.
It’s a mini multi vitamin/multi mineral christmas breakfast bowl.

Christmas Green Smoothie – the perfect festive breakfast or snack

Ingredients:
one small avocado
a handful of spinach
250 mls of rice, oat or coconut milk
two dates
cinnamon, nutmeg or all spice
Serve of plant based protein and or a handful of nuts if desired
Two or three teaspoons of a plant based protein powder can be added as could a handful of nuts for extra protein.

Method:
Blend the avocado, spinach, dates and the rice, oat or coconut milk for thirty seconds and serve.

Serves one.

This sweet green smoothie is packed full of magnesium to help sooth and nourish.
The avocado is a great source of protein and fibre which will help to satisfy you if you’re feeing hungry .
The deep green colour is due to the high chlorophyll levels and will help with detox and energy too.
This smoothie will keep you full and will also help you to control the portion size of your next meal.
Add a sprinkle of cinnamon, nutmeg or all spice to give this a festive feeling.

Kale, Bean, Spinach and Cranberry Bowl – a healthy Christmas Side Dish

Cook a portion of brown rice – around a third of a cup.
Lightly steam a handful of kale, a handful of spinach together with a few cauliflower florets.
When ready place the brown rice in your bowl, add the spinach, kale and cauliflower – season with turmeric and add a drizzle of coconut or olive oil.
Add a couple of tablespoons white beans and some coconut flakes or nutritional yeast.
Top with a few dried cranberries to make this dish a little more festive.

Festive Raspberry and Chia Energy Burst: a healthy Christmas dessert

Ingredients:
1 cup of Raspberries
1 cup of Blueberries
1 Banana
1 teaspoon of Chia or Linseeds
1 teaspoon of Cinnamon
2 Dates
2 tablespoons of coconut or unsweetened organic greek style yogurt
1 serving of plant based protein if desired
Rice or Almond Milk 200 ml

Method:
Blend in a mixer or blender and then place in the freezer for15 minutes.
This delicious berry based festive dessert contains cinnamon to help reduce cravings.
The blue and red pigments in the berries are great to boost immunity and they also provide energy to help you get through the rest of the day.
Increase protein levels further by adding the linseed or chia seeds and yogurt and add a serving of plant based protein to help with satiety, lean muscle mass, fat burning and toning after exercise.
The dates add vitamins and minerals and provide extra fibre to help keep you full and to help keep blood sugar levels steady.

More lighter dessert options:
Sweet Peach and Sultana with Agave
Steam one large peach and serve with a few sultanas.
Top with a teaspoon of agave and a sprinkle of cinnamon.
Spiralised Cinnamon Apple
Spiralise one small apple – add raisons and mixed seeds a teaspoon of cinnamon.
This is tastier if you also add 20 to 30mls of rice milk or a dollop of unsweetened yoghurt.
Baked Honey Pear
Bake one pear for ten minutes on a low heat.
When ready serve with a teaspoon of honey and two teaspoons of coconut yogurt.
Finish off with a handful of goji berries.
Cacao Yoghurt
Fold a teaspoon or two of cacao into 100g of natural greek style yoghurt.
Top with passionfruit or half of a kiwi fruit and add some sultanas, prunes, dates or raisins.

---

About Rick Hay

Rick Hay is a renowned fitness and food expert with over twenty years experience as a nutritionist. Since relocating to the UK from his native Australia in 2010, Rick has successfully made a name for himself on television where he is currently the resident Health and Fitness Expert for Ideal World TV. He has previously written for Natural Health and Your Fitness magazines and is the author of Nutritional Blast (published February 2016 by Ideal World TV).

Website – http://rickhay.co.uk/

Facebook – https://www.facebook.com/Futrients

Twitter – https://twitter.com/rickhayuk

Instagram – https://www.instagram.com/antiageingfoodandfitness/

---

This post is part of the 12 Days of Clink Street Christmas blogival. Do take time to browse round some of the other posts, which cover a wide range of festive reading tastes.

Blogival Guest Post: Super Superfoods

Guest post by Rick Hay, author of The Anti Ageing Food and Fitness Plan.

Superfoods are foods that are nutrient dense and have strong antioxidant properties and that’s a good thing as antioxidants are the good guys that help the body fight off free radicals that damage our health and our cells.
A true superfood has a high ORAC score which stands for Oxygen Radical Absorbance Capacity – the higher the score the stronger the food’s antioxidant ability. A super food is like a super warrior!

Often when we think about superfoods we think of things that are somewhat exotic like Acia, Goji berries or Cacao – and whilst these rainforest foods are indeed Superfoods every day foods can be superfoods too – think Beetroot, Blueberries and English Spinach.

There are even superfoods amongst your common herbs spices like turmeric, cinnamon and oregano.
All of these super spices have many medicinal qualities that modern research is revealing more and more of.

Brightly coloured fruits and vegetables are most likely to be super foods that are immune boosters in their own right. Including more coloured foods in your diet means that you are increasing your phytonutrient intake and thereby boosting the immune system.

Some herbal teas such as Licorice, Fennel and Peppermint could be considered as super and there are also herbal tincture options such as Globe Artichoke, Olive Leaf and St John’s Wort that also fall into the same category. Herbal tinctures can be powerful medicinal tools due to their anti microbial, anti bacterial and anti viral properties.
Many are also liver and gall bladder tonics whilst others stimulate digestive function and support nervous system function too.

Resveratrol which is found in Red Wine and in Japanese Knotweed is part of these plant’s natural defence mechanism and is one of the best anti ageing nutrients found thus far.
Resveratrol works in our body by protecting our telemores at a cellular level -and longer telomeres lead to a healthier longer living cell.
Research is also indicating that this super nutrient is also a potent weapon in the fight against diabetes and that it also is a cardio protective.

To get the benefits of a superfood diet then you need to eat as close to nature as you can most of the time. You should include as many brightly coloured foods as you can in your daily diet.

If you want to try some superfoods some of my favourites include:

Spirulina and Chlorella to cleanse and alkalise the system.

Boabab and Maca to help with natural energy production.

Turmeric and Olive Leaf extract to boost immunity and fight viruses, microbes and bacterias.

Cinnamon and Globe Artichoke to regulate blood sugar levels.

Bitter greens like Chicory, Endive and Rocket to stimulate liver and gall bladder function.

Blueberries and Fish or Algal Oil to help boost cognition and protect against degenerative brain conditions.

Beetroot Juice and Co enzyme Q10 to improve athletic performance.

Superfoods come in many different guises and to really benefit from them it’s not just a matter of having some Acia powder daily – you need to include the common super spices, herbs and fruits and vegetables into your diet everyday.
The more varied your diet is the closer to super it will become!

You can find Rick Hay on Twitter.

This post is part of the Clink Street Summer 2016 #blogival, which is taking place all this month. Do take time to browse round some of the other posts, which cover a wide range of reading tastes.

A hamper of goodies from Superdrug

Hot on the heels of Katherine de Riera winning my recent Superdrug footcare products giveaway, I’ve now received a free hamper of goodies from Superdrug including yet more items to pamper my feet.

So let me tell you about some of the goodies that I discovered inside my lovely hamper.

Scholl luxury pedicure set

The item that immediately got my attention was the Scholl Luxury Pedicure Set. Having never used anything more sophisticated than a pumice stone, I couldn’t wait to try this out. It consisted of a Velvet Smooth Express Pedi Electronic Foot File and a Velvet Smooth Intense Serum. The foot file was amazing. The roller just glides over the feet, really working well on my unsightly callouses. How I wish that I had discovered a product like this years ago. My feet already are starting to look much better. I highly recommend it. The roller head is easy to remove for washing. And the serum, which I applied after using the foot file felt nice too. This set currently retails at Superdrug for £29.99, reduced from £44.99.

Bare Foot products

Then there was a selection of products from the Bare Foot range. Two travel size products and two full size products of Foot Scrub and Foot Balm. I haven’t had time to try them all yet, as I’ve  been too busy with the Scholl roller. But I have tried both the travel size ones. They work well and smell divine. But I do have one little bugbear with the travel size sachets. Once they are open, you have no way to close the packets. I had assumed they would be individual use, but no at 15ml, there was more product than I needed for one application. I would have preferred them to be in a tube or pot. The travel size versions currently retail at Superdrug for 99p and the full size 150 ml at £4.25.

Next up the Detox Smoothie. There were two of these, so my other half and I had one each. I added 200 ml of cold water and mixed it up in a jug using my electric hand mixer, as my liquidiser broke several months ago and I haven’t replaced it yet. It mixed well, but sorry neither of us particularly liked it, even if it is branded as a superfood. I thought the taste was bearable but my other half hated it. The main ingredients are pineapple, banana and apple. I much prefer the ready-made smoothie cartons that I regularly buy at the supermarket. This currently retails at Superdrug for £1.99 for a single 45g sachet.

Then the Apple & Cinnamon Barebar, a gluten, wheat and dairy free snack from Leader, the same brand as the Detox Smoothie. I cut the first bar into 4 pieces so we could all try it. We all loved the taste of this and the boys argued over should have the second one. This 40g snack bar currently retails at Superdrug for £1.29 and also comes in Orange & Chocolate and Red Berries flavours. I want to buy the other two flavours to see which is my favourite.

Next the Skin Beauty vitamin / mineral tablets and oil capsules which the box says are exclusively sold through Superdrug in the UK. Basically there are three types and you take one of each daily at meal times. They are conveniently labelled by day. It wasn’t specific as to whether you take all three at the same meal or one each at breakfast, lunch and tea, so I’ve been taking all three at the same meal instead of my usual multi-vitamin tablet. I’ve only taken them for three days so far, so too early to notice any effect. These currently retail at Superdrug for £14.99 for a 28 day packet.

And finally there were several LighterLife Fast products, namely 5:2 LighterLife Fast Chocolate Shake Pack X4, 5:2 LighterLife Fast Chocolate Peanut Bar and 5:2 LighterLife Fast Chocolate Raisin Bar. I am lucky as I have never needed to diet, so I hadn’t come across LighterLife Fast before. Again the packaging indicates that this range is excusively sold at Superdrug. I had a look at the LighterLife Fast website and the idea is that in a week you fast for two days and eat normally for the other five days, hence the 5:2 in the branding. On your fast days, it is not that you are having nothing. Instead you may eat four Lighter Life products, plus you may still have tea or coffee with a splash of milk. I decided to give a fast day a whirl.

First I made up one of the chocolate shakes for a late breakfast, using 220 ml cold water as recommended. However I made the mistake of initially trying to mix it with my electric hand mixer in a mug and it went everywhere. So after cleaning up, I swapped to using a fork, which left the remainder rather lumpy. But the taste was still nice. Then I had the chocolate peanut bar for lunch. Pleasant enough but I much preferred the chocolate raisin bar which I had at about 5pm. Finally I had another of the chocolate shakes, but hot this time. I preferred the cold version.

And I can definitely say I did feel hungry. Glad I don’t diet usually. Also I think i would have preferred to try one of the savoury products in the range rather than just eating sweet products, but there wasn’t one in the hamper. Currently the 56g meal replacement bars retail at Superdrug for £2.49 each and the packet of 4 shakes for £8.49. Also there is currently a buy 6, get 1 free promotion on some of the LighterLife products including the bars, but not the shakes.

So what a nice interesting selection of products in my hamper. I understand that Superdrug is the only UK stockist for these products although some are sold independently on the brands’ own websites.

And I’d love to hear what is your favourite product from Superdrug?

Disclosure.  This post is a review of products I was sent for free.  All opinions are my own. I did receive two additional adult items in the hamper, but i have agreed with the PR not to review those on my family-friendly blog.