#drdaveheber

[noworriesfitnessandnutrition]

The White/Green Group or The Smelly Group because they contain Allyl Sulfides. Onions, garlic, chives and asparagus are all part of the Green Group. In the body, Allyl Sulfides are converted to Hydrogen Sulfide which is a key part in many of the bodies reactions including anti oxidation and other functions that protect the cells. It also helps with blood flow. Onions and garlic have been prized for their health benefits for over 4000 years but don't cook them or else you'll lose all the enzymes that have these benefits. So eat them raw and make sure your partner does too so you can be smelly together. #poweredbyherbalife #whitegreengroup #phytonutrients #info #learning #drdaveheber (at Brighton)

[noworriesfitnessandnutrition]

The Green Group, like the Green/yellow group, has Lutein but it's also counted as a separate group because of the Glucosinolates. These are the most ancient and important defense mechanisms of plants that have great benefits for humans. Glucosinolates are found in 450 different species of plant including broccoli, cauliflower, sprouts, cabbage and Bok Choy. They remain inactive untill the plant is crushed or eaten raw then an enzyme named myrosinase is activated so a poison (isothiocyanate or ITC) is released. The ITC travels to the liver where more enzymes deactivate it and removes it via bile and urine. Families of enzymes that live in the liver that demetabolize drugs and poisons are increased more than they need to be for a simple dose of ITC so your body is protected from this and a few other poisons for a couple of days after eating it. #poweredbyherbalife #phytonutrients #greengroup #learning #info #drdaveheber (at Brighton)

[noworriesfitnessandnutrition]

The Yellow/Green group is rich in Lutein which is mainly for eye and brain function. Dark green foods like spinach, avocado and some lettuce are all a good source of Lutein. Like Lycopene and Beta Carotene, Lutein is fat soluble which means it is better absorbed from the blood stream into the eyes via a special protein transporter. It travels to the part of the optic nerve that deals with UV rays, then to the brain where it acts as an antioxidant. 10mg of spinach per day (equal to about 100g of spinach) provides protection to eh Macula which is the part of the eye that absorbs UV rays. When the Macula is damaged to get AMD (Age-related Macula Degeneration) which is a common cause of blindness in people over 65. #poweredbyherbalife #info #learning #yellowgreengroup #phytonutrients #drdaveheber # (at Brighton)

[noworriesfitnessandnutrition]

The orange group (carrots, squash, sweet potatoes etc) get their colour from Beta Carotene which gets converted to vitamin A by the cells in the body. Preformed Vitamin A can be found in meat and dairy products, it also acts as a hormone (retinoic acid) and is important for your vision and to normalize cells. Vitamin A is concentrated mostly at the back of the retina as CIS Retinal where light hits the to create a visual image which is then sent to the brain. The images are then organized and made 3D and full colour. The earliest signs of Vitamin A deficiency is night blindness and a more serious deficiency could lead to a total loss of sight. The Yellow/Orange Group is formed from citrus fruits. Many fruits we have today have come from crossing lemons, Mandarin oranges and the pomelo which is a type of grapefruit. This group contributes to the vitamin C and citrus flavanoids that we need. Humans and primates all lost the genes to create vitamin due to the abundance of it in the diet of ancient man. It's an key antioxidant and should be included in everyone's diet. This particular family of citrus flavanoids can be found in the juice, pulp and peel of any citrus fruit. If you squeeze the peel, you'll notice some juice comes out separate from the meat of the fruit. This contains Geranoil and Limonen which are fat soluble flavours added to fruit juices to give it a fresh taste. #poweredbyherbalife #orangegroup #phytonutrients #vitamina #info #learning #drdaveheber (at Brighton)

[noworriesfitnessandnutrition]

Phytonutrients (plant nutrition) are antioxidant pigments that give fruit and veg their colour. There are between 150,000 and 200,000 edible plants on Earth and human beings only eat between 150 - 200 of them. In the last 200 years plants have been genetically modified by cross fertilization in order to give them more desirable characteristics like sweetness. Ancient man, on the other hand, ate about 200 different types of plant including the flowers, fruits, roots and seeds. Today, most people only eat up to 2 servings of the recommended daily allowance of five a day. There are 7 different colours and each have a different family of antioxidants that perform different functions within the body. 100g from each colour group a day will give you the benefits of all the phytonutrients with only 500 total calories, 25g of fibre along with the water and potassium naturally found in fruit and vegetables. The first group we are going to look at is the Red Group (tomatoes, watermelon etc but not strawberries. They come into a different group!) The reds contain Lycopene which is the best known phytonutrient in the Red Group. It lives mainly in the prostate and studies have shown that men who eat at least five portions from the Red Group a week have a lower chance of prostate cancer. #poweredbyherbalife #phytonutrients #info #learning #drdaveheber #redgroup (at Brighton)

[noworriesfitnessandnutrition]

It can take up to 12 weeks for new habits to take hold but they don't just happen, you have to work at them. Every bad habit has a cue (see a cookie), a behaviour (eat the cookie) and a reward (sugar rush). Toe work a new habit you need four things. 1) Identify your cues and triggers. For example getting the biscvuits out when you make a cup of tea. 2) Identify your cravings. What causes them? When do they start? What are they for? 3) Change your routine. For example put the biscuits elsewhere. Having to look for them will break the cycle, you'll realize what is happening and can choose something better for with your brew. 4) NEVER GIVE UP It takes time and work to get into new habits. Give them a chance and you won't regret it. #poweredbyherbalife #changinghabits #info #learning #drdaveheber #nevergiveup (at Brighton)

[noworriesfitnessandnutrition]

We all have good and bad habits. Good habits include things like tieing your laces, you don't need to think about it you just do it. Bad habits include things like going to MacDonald's every day for lunch. People even eat without thinking about it, how many times have to eaten chips without even looking at your plate? Your brain doesn't know if your strong automatic reaction is good or bad, it just reacts. With food habits, you need to start with the body signals and then work on changing the behavior. For example, lunch time rolls around and your cue is most likely hunger. Heading to the nearest fast food place may be quick and easy and it's the fun factor of fast food that appeals too. The best way to break this cycle is to deal with your hunger before it hits. Try having a protein rich snack about 30 minutes before you would usually break for lunch. A protein bar or a shake is perfect if you are able. Stay away from fast food places whilst on your break as it's the smell that often entices us in. It's actually a beef hide extract that is added to burgers and fries that makes them smell so good but it's the 150 empty calories of soft drink that comes with the meal that really makes the profits. The calories in a fast food meal may well reach 800 while a Herbalife shake has about 220, that's a saving to over 500 calories. Try taking a walk on your break too so not only are you saving calories, you're burning a few too. It can take up to 12 weeks to change these kind of strong habits because we have to change the behavior that leads to them too. So instead of feeling full and sluggish after lunch you can feel the stress relief of a good walk, protein to feed your body and the start of some new and positive habits. #poweredbyherbalife #motivation #positive #info #learning #changinghabits #drdaveheber (at Brighton)

[noworriesfitnessandnutrition]

Step One, the Cue or Trigger, tends to be personal but they usually involve some of the worlds best selling fast foods. Bad habits make nutrition plans very hard but stick to it, it gets easier. Stress reactions are a whole other story. Stress tends to be the main trigger for many people, it's definitely one of mine. Things to look out for are - Racing thoughts Tight neck and shoulders Mouth Watering Chest tension Shallow and rapid breathing Tightening abdominal muscles Upset Stomach The need to move around If you can learn to recognize these stress reactions and figure out what caused them then you can learn how to deal with it. Step Two the Routine behaviour. What is it? Binge eating, picking at certain times etc and identify your triggers. That way you can start to add new behaviours which in turn become habits when they are repeated. Bad habits already have their circuit in the brain that leads to a pleasant release of dopamine. The brain doesn't know if what you are doing to get that feeling is good or bad, it's just like every other organ in your body and reacts to a behaviour. It just assumes, sometimes wrongly, that we know what we are doing. So how do we identify these habits? 1) Write down when you've noticed your routine behaviour, what was going on? 2)Identify the cues and triggers that lead to the behaviour. 3)Come up with a plan to substitute positive behaviour when those cues happen. Then you just repeat the good habits untill they replace the bad. #poweredbyherbalife #changinghabits #cuesandtriggers #behaviour #learning #info #drdaveheber (at Brighton)