​According to many ophthalmologists, cases of myopia (near sightedness) are spiking while glaucoma, cataracts and other eye conditions are also on the rise. One major culprit is screen use. But stress, poor nutrition, smoking and obesity can also sap your sight. In fact, anything that hurts your heart will strain your eyes. So don’t fall victim to these mistakes!

​Blue light from your devices may contribute to macular degeneration, an impairment of you central vision. Plus not blinking fully while staring at a screen can cause ‘computer vision syndrome’ – dryness, pain and fatigue.

​Use the 20-20-20 rule: every 20 seconds, take a break and look at something 20 feet (6 metres) away for 20 seconds. Look out a window if you can, broad vistas help your eyes relax.

Exercise and meditation can slash stress. Better yet, go see your favourite act. An hour of live music can lower your cortisol levels by 25%.

The closer you hold something to your face, the harder your eyes work. This strain may cause your eyeballs to elongate, possibly resulting in myopia.

Keep any screen at least 40cm from your face and bump up the text size if you find yourself squinting on leaning closer.

Blunt trauma to the eye – say, from an errant ball or elbow – is the most common cause of vision loss in young men. One nightmare is a detached retina, which can also result from any violent head movement – even an intense sneeze.

​If the sport allows, wear sunglasses. Good for sports like cricket and beach volleyball, not so good for others like rugby. If you take a hit and notice flashing lights, head to the ED.

Avoiding leafy greens means you miss out on nutrients such as nitrates and lutein that can help ward off glaucoma and macular degeneration.

Nitrates help promote bloodflow to the retina. A study published found that people who eat 240mg a day (a cup of spinach) are 30% less likely to develop glaucoma than people who steer clear of greens.

If you’re a smoker, obese or both, your risk of glaucoma, macular degeneration, cataracts and other eye diseases soars by up to 300%.

​Lose the extra weight and ditch the burners. A diet rich in fatty fish, fruits and vegetables (especially those high in vitamin C and zinc) helps deliver better eye health.

Almost a year and a half ago (October, 2015), the World Health Organisation (WHO) labelled processed meats – such as bacon, sausages and hot dogs as ‘carcinogenic’ and therefore cancer causing. This puts processed meats in a group 1 list, which already includes tobacco, asbestos and diesel fumes – Yikes! In addition, WHO added that red meats including beef, pork, veal and lamb are “probably carcinogenic”.

The announcement wasn’t a total surprise. For years, the American Institute for Cancer Research (AICR) has been recommending that individuals reduce the amount of red meats in their diets and to avoid processed meats. Indeed, there is a lot research showing a connection between red and manufactured meats, linked to various types of cancer. A massive study in BMC Medicine for example, linked processed meat consumption not just with cancer but also early death – “A diet rich in processed meat is energy-rich and nutrient poor, and is associated with the development of the disabilities and diseases of modern civilisation. This includes cancer but also obesity, type II diabetes, cardiovascular disease, autoimmune diseases and many other conditions associated with continuous chronic low level inflammation.

How processed meats increase risk of cancer is still being studied, but four major factors have been identified;

1) Preservatives used such as nitrites and nitrates
2) Polycyclic Aromatic Hydrocarbons - A toxic substance formed by smoking meats
3) Heterocyclic amines - Formed by cooking meat at a high heat (shown to damage DNA)
4) The heme iron found in red meat, which can damage the lining of the colon

NOW, before a room full of vegetarians all applaud and shake hands…
First, this does not mean that all carcinogens are equally dangerous, it’s important to note that even things like aloe Vera is on the list of possible carcinogens.

Second, these findings need to be taken with a heavy grain of salt. At the other end of the spectrum, there have been some equally worrying findings regarding vegetarian/vegan diets. Various studies, including one that was carried out in Austria, found that adults who consumed a solely vegetarian diet (compared with other dietary habits) were actually, "less healthy, had a lower quality of life and required more medical treatment". They found that vegetarians were significantly more likely to suffer from mental health ailments such as; anxiety, depression, decreased social relationships and negative environmental factors. They were also more likely to suffer from allergies and other types of cancer.

The point? Scientific evidence shows that cancer is a complex disease not caused by single foods and a balanced diet with healthy lifestyle choices are essential to good health. It’s also important to put all new findings and new classifications in context.

I genuinely believe WHO are on the right track when classing processed meats as carcinogenic. I am not so convinced when it comes to their labeling of other red meats. Plenty of research points to the benefits of red meat consumption; the high biological-value proteins and important micro-nutrients such as B vitamins, iron and zinc. People also need to consider any off-setting benefits such as the nutritional value meat delivers or the implications of drastically reducing or removing meat from the diet altogether. Good quality, free range meat contains Vitamin B12, CoQ10, Creatine, Carnosine, Omega 3 Fatty Acids and Vitamin D3 (all of which are found exclusively in animal sources).

In New Zealand we are lucky, nearly all of our cows are grass-fed as opposed to grain (like much of the USA). There are two steps I recommend when it comes to choosing your meat.

1. Avoid Processed Meat
Meat in general gets blamed for causing bowel cancer. I believe it is processed meat, a lack of green leafy vegetables, poor digestion, lack of chewing, over-consumption of refined carbohydrates and vitamin, mineral and antioxidant deficiencies which leads to increased cancer risk. Many processed meats use a raft of corn and soy fillers, chemical preservatives, anti-foaming agents, sugar, hydrolysed vegetable oils, meatglue and in some cases, colour and flavour. Ontop of that, a review of more than 7,000 clinical studies examining the connection between diet and cancer came to a stark conclusion: No one should eat processed meats.

​2. Choose Nutrient Dense Meat
Due to modern intensive agricultural farming, nutrient levels in the soil and in the food we grow have been stripped. We should choose growers who nurture the soil ecology, that promote and follow organic and free range practices and also those growers that recognise overuse of chemicals can damage the soil ecology (and are dangerous to human health).

Fortunately, there are farmers who are growing more nutrient dense foods and you can even get this kind of food delivered direct to your home or office. Green Meadows Beef, is an example of good quality grass-fed beef that you can get delivered anywhere in NZ with free deliveries over $90! Visit them here at http://www.greenmeadowsbeef.co.nz/
(If you know any other good suppliers please comment and link them in the description!)

Remember, everyone is at different stages of their health journey and our knowledge of foods and diets are constantly changing. I would urge readers not to think of red meats (on their own) as carcinogenic. After all, the Inuit people had a traditional diet loaded with blubbery meat and there are good records showing colon cancer did not exist in that population. It is my belief that a daily serving of beef, lamb or pork, served with a rainbow of veg, will actually protect you against intestinal cancers and I strongly encourage everyone to add more vegetables into their diet as well as healthy red meat.
 
Happy hunting!

Vitamin D is a star nutrient these days, and has been well-established in the role of good bone health and supporting the immune, brain and the nervous system. As well as reducing the risks of cancer, heart disease, diabetes and stroke. Interestingly, before the year 2000, very few doctors ever considered the possibility that we may be deficient in vitamin D. But as the ability to measure levels became more readily available, it became increasingly clear that vitamin D deficiency was absolutely rampant, with up to 84% of New Zealanders deficient in this essential vitamin.

​Many decades ago, doctors believed that vitamin D was good only for healthy bones and teeth. Research has since proven otherwise, with a deficiency now being linked to numerous health problems including; heart disease, depression and cancer. One study at Creighton University found that vitamin D, when combined with calcium, reduced cancer by 77%.
 
One clue your lacking? You’ve starting feeling wimpy or blue. That’s because your muscle fibers contain vitamin D receptors, which play a key role in protein synthesis and growth. Without enough of the nutrient, both muscle strength and body function can suffer.

​This is as easy as rolling up your sleeve! If you haven’t had your vitamin D levels tested, I would highly recommend doing so. Most medical clinics in DHB areas are no longer funded for this, as it is considered a ‘preventative test’. Generally, the best way is to go into a local lab like Southern Labs, Lab Tests or Med Labs where you can get a test done for around $40.
 
Vitamin D levels are measured by 2 different units, ng/ml in the United States and nmol/l in most other places. Depending what you read, recommended levels are beween; 40-60 ng/ml OR 50-100 nmol/L. Anything less is considered a deficiency.

​Note; The is the minimum required levels, not the optimum levels, further research suggests we may need even more. Older adults especially need more as aged skin becomes less efficient at synthesising vitamin D.

​Get some summer sun! The best time to get outside and soak up the vitamin D is between 10am and 3pm (in summer). However, your body can’t make vitamin D if you’re wearing sunscreen, so 20 minutes of sun exposure should be the maximum you aim for (depending on your skin type, less if you’re fairer), as it’s important not to burn your skin. Most people with fair skin will max out their vitamin D production in just 10-20 minutes. Some need less, others more. The darker your skin, the longer exposure you will need to optimize your vitamin D production. A good rule of thumb; if your shadow is longer than you are tall, you’re not making much vitamin D. The closer to midday the better the angle and the more vitamin D is produced. 

Vitamin D can also be obtained from food and supplements, however, it is my firm belief that we were not designed to swallow our daily dose of vitamin D, we were designed to absorb it from the sun. Food and supplements should be used to complement vitamin D from the sun, especially in the winter months. There are very few foods that actually have therapeutic levels of vitamin D naturally, some of those foods include; oily fish (salmon, tuna, trout), liver, eggs, mushrooms and raw dairy (milk, cheese). Supplements can help fill the gaps, so if you are taking a supplement, you will want to make sure you are getting D3, as this is the most biologically active form of vitamin D.

It is a fine line between sufficient vitamin D absorption vs skin damage and melanoma. There is a danger that a couple ‘sun bunnies’ will read this article and think it is ok to spend 3 hours in the sun getting burnt. It’s not.
 
So remember…

• In the summer months try and get at least 10-20 minutes (depending on your skin tone and age) a day in the sun.
• Vitamin D can only be produced between 10am and 3pm (in summer) with an even smaller window in Winter. To optimise these levels, try and expose large portions of your skin, not just your hands and face.
• Once you reach this 10-20 minute point, your body will NOT make any additional vitamin D. Any further exposure will only result in damage to your skin and risk of melanoma. So if you’re getting burnt, you may be doing more damage than good.
• In the winter months, when you may not be able to absorb your recommended levels of vitamin D from the sun, consider taking a vitamin D supplement or increasing foods rich or fortified with vitamin D.

To all my readers, the blog will be taking a break in January and will be back the first Monday of February. Have a good holiday and enjoy the summer sun!

Looking for some fresh, tasty salads this summer? We got you covered! Best of all, by including a variety of ingredients, salads are often a nutritional powerhouse.

​These onions are a bright idea for your body; they contain allicin, which aids muscle repair and increase antioxidant activity, according to the journal Phytotherapy Research.

​Ditch the banana; this hardy herb delivers on your potassium needs. Just one bulb provides a quarter of your RDI, as well as helping combat gas and regulate hunger. It’ll ensure you’re all bulk and no bark.

Packed full of nitrate, these greens boost your blood flow and oxygen supply, so you can make better use of your outdoor summer activities.

The flesh is full of vitamin B6, which reduces fatigue and helps turn carbs into energy.

Mint works as a natural muscle relaxant which helps with muscle spasms and knots.

Beat infections with beta-carotene. Chilli ups your dose of multiple vitamins to keep germs at bay.

This meaty fish is heart-healthy. Its rich in potassium but sodium-poor, curbing your risk of high blood pressure. 

As one of the few foods that contain silica, cucumber improves calcium assimilation to boost bone density and strength.

It’s a top source of quercetin, an anti-inflammatory flavonoid that increases your nitric oxide, for better stamina.

This sharp finishing touch is packed with vitamin C -  an ally of energising iron. It enhances mineral absorption, squeezing more from the rocket and tuna – the perfect pairing.

Just so you know, gratitude has been around slightly longer than the internet. The Roman Philosopher Cicero deemed it ‘the greatest of virtues’ and the world’s major religions foster a sense of gratitude with prayers of thanks and litanies of blessings. However, when it comes to giving thanks, it would appear men are noticeably off the pace (sorry gents!). In comparison, women are more grateful on almost every level. Take Facebook, women are grateful for sunny days to butterflies to ass-kicking gym sessions.

Despite this, are we actually becoming a more grateful society? It hardly feels like it. People are least likely to express gratitude in the workplace despite wishing to be thanked more often in it. If asked, most would say they are grateful for family and friends, yet only 52% of women and 44% of men express gratitude on a regular basis. All in all, most think we have become less grateful over the past 20 years.
 
What you won’t see on Twitter, is a decade’s worth of research from scientific studies on gratitude. The new field of ‘positive psychology’ has produced more than 1000 scientific papers showing that gratitude, can improve three key areas of your life;

1. Your Health
2. Your Relationship
3. You Job

​As far as your health goes, studies show that gratitude can significantly lower systolic blood pressure, helping those with hypertension. It also showed, those who felt most grateful about life, slept better. Grateful people it seems, have more positive thoughts and fewer negative ones just before sleep. Research also links the experience of feeling grateful emotions to an increased activity in the body’s parasympathetic nervous system, which is beneficial in controlling stress.
​

A study at the University of North Carolina found that gratitude is like a booster shot for romantic relationships. The study discovered that the good deeds we do for our soulmates go completely unnoticed about half the time. Which can lead to feeling underappreciated or feelings of resentment.
This can be rectified with one simple exercise. Each night, independently responds ‘yes’ or ‘no’ to the following 2 statements. First statement; I did something thoughtful for my partner. Second; My partner did something thoughtful for me. This strategy will highlight all the little things you may be unaware your partner does and the opportunity to give and receive gratitude.
​

This involves the power of ‘thank you’ in the workplace.  Most of us never hear a word of heartfelt praise at work, even though 81% of us say we’d work harder if we did. The connection here is that workplace gratitude is directly associated with productivity, the more employees feel valued, the harder they work. The absence of gratitude can send as powerful a message as the presence of it, as someone not thankful can send a strong signal of distrust.

Consider this: Negative attitudes are bad for you while gratitude makes you happier and healthier. In a word, it is remarkable that the positive effects of gratitude, are consistent, significant and quantifiable. In that, if you invest in a way of seeing the world that is mean and frustrating, you’re going to get a world that is, well, more mean and frustrating. 
​
So why do we suffer from ‘gratitude deficit disorder’? Theories suggest that gratitude implies we need help, and we don’t like looking weak. Gratitude implies dependence, and we don’t like being dependent. Gratitude is an emotion, and we don’t like emotions.  But if you can find a authentic reason to give thanks, with anything that is going right with the world or your life. Then statistics say you’re going to be happier while perhaps bringing out the best in those around you too.

​But it’s like sea ‘weed’ right, something to avoid on the beach? – Not anymore. While most of us may be comfortable with nori sheets encasing our sushi, we would be less comfortable with a slimy fettucine variant. Meanwhile, in Asia, they’re eating it by the bucket load. However, there are signs that seaweed may be on its way to becoming the new kale, as producers eye a global edible seaweed market valued at $8 billion.
 
So lets begin with a few facts to explain why this ocean vegetable could be a key component in the future of food.

As urbanisation spreads and expands, fertile land to grow crops and raise livestock are quickly running out. Global fisheries are not doing much better, with the UN food and agriculture (FAO) estimating that 70% of the fish population is either fully used, overused or in crisis.
Seaweed on the other hand is abundant, sustainable and widespread.

Nutritionally, seaweed packs what our land vegetables can’t, mainly because of deficient soil quality. New Zealand in particular has some of the lowest levels of selenium in the world. By contrast, seaweed acts as a sponge in mineral rich oceans, loading up with

• Potassium; essential for maintaining healthy blood pressure
• Iodine. Another nutrient kiwi’s are deficient in. Iodine is important for a healthy brain, muscles and skin
• Zinc;  for a healthy immune system
• Omega 3s, for a healthy heart

 
Then there’s the protein. The percentage varies between the 30-odd known edible seaweed varieties (from 10,000 plus in total). After drying, it comprises 40% protein. That’s dusting most cuts of beef right there. A further milling process provides a salt reduced extract boasting a whopping 60% protein. Now you’re nudging towards the top of the protein hit-list, in tune with another algae which you may have already heard of and tried; spirulina.

Seaweed has one more superweapon. It is high in what are called free glutamates, which when combined with other ingredients, produces what a Japanese scientist coined umami, or delicious flavour. Umami is now accepted in the West as the fifth taste alongside salt, bitter, sweet and sour. Umami is that savoury meatiness that keeps you coming back for more of something. Other examples of umami include; Marmite (a kiwi favourite) and also parmesan cheese. Seaweeds advantage however is Parmesan is 18% saturated fat while seaweed is just 0.2%.
 
As dark, leafy veggies go, seaweed is about as nutrient-dense as it gets. So if you’re looking for something to help build muscle, re-populate your gut flora and improve your heart health, while being as virtuous as a solar panel. Perhaps it’s time to reach for some weed.

Every cell in your body relies on water for survival. Studies suggest that dehydration hampers your endurance, motivation and mental sharpness. Problem is, the old eight glasses a day is too broad. It doesn't take into account gender, weight or activity throughout the day. A 70kg man, for instance, needs far less than a 100kg crossfit fanatic.

So stop counting trips to the water cooler and start counting trips to the bathroom. You should be averaging at least 5 trips a day to mean you're well hydrated. If not? Drink.
​

Devised in the 1830's, BMI was used to estimate 'how fat' someone was by dividing their weight (in kg) by their height (in meters squared). 

Out of interest I entered my own measurements into a BMI calculator which you can find at the New Zealand Heart foundations website here; Having a BMI of 25.26, I just scraped into the category that classifies as; "overweight" and of "high risk of developing obesity related diseases". Which is not accurate.

This is BMI's major flaw, in that it does not distinguish between muscle and fat. Measuring BMI alone, certain groups (such as competitive athletes) can be shown inaccurately as obese. This doesn't mean BMI is wrong for everyone, it just means it has its limitations.

A better 'one-off measurement' is the waist-to-hip ratio. A study by Mayo Clinic assessing more than 15,000 adults, found that men with high waist-to-hip ratios were twice as likely to die over the 14 year study as men with high BMI’s.

Waist-to-hip Ratio - How to calculate

To calculate your ratio, measure your waist at your belly button and your hips at their widest point. Divide the first number (waist) by the second (hips). For males 0.90 - 0.95 is the average, so aim for < 0.90. For females 0.80 - 0.85 is the average, so aim for < 0.80.

Numbers above average indicate you have too much visceral fat, the kind that promotes type 2 diabetes and high blood pressure.

Bonus!
To improve this number, many may be thinking cardio like the treadmill. A better idea is to hit the squat rack. Not only is weighted exercise more effective at burning fat but the higher the 'bottom' number, the better your overall score. So kill 2 birds with 1 stone and burn fat while building a better rear.
​​

​Saturated fat took a big hit a few decades back, when research (wrongly) linked it to heart disease. That science has since been debunked and I have talked about it in multiple blogs, but perception lingers. So let’s be clear, there is no solid evidence that saturated fat puts your heart at risk.

What isn’t controversial is the link between cardiovascular health and sitting; the more time you spend in your seat, the more your heart-attack risk spikes. A study in the Journal of Clinical Exercise found inactivity was responsible for twice as many deaths as obesity, and daily workouts don’t completely undo the damage.

Tips
​Tying in to the first point, drink plenty of water so you are going to the bathroom at least 5 times a day. Don't think of it as an annoyance but rather an opportunity to get up and walk around. Office less than 4 floors up? Walk! 
​So enjoy a steak. Just earn it with time on your feet.
​

The sit and reach test (sitting with your legs straight and trying to touch your toes) does have some merit. A study of Japan’s National Institute of Health and Nutrition found that people with more flexibility have less arterial stiffness. Unfortunately, the results apply only to people over 40.

A better test; grip strength. By following 140,000 adults, international researchers linked a weaker grip to an increased risk of death from all causes. The average middle-age should generate about 50kg of force.

​To test your grip, you will need to use a dynamometer, which you may find at your local gym or ask a personal trainer.
​

​In 1970, 1000 milligrams a day of vitamin C was believed to protect you from colds. Numerous studies have surprisingly, found very little, to no link between vitamin C and illness prevention.

What does help? Friends. Researchers found that people with robust friendship circles tend to have less systemic inflammation. According to a Cornell University Study, the average person today, has two close friends. Aim to have 5 to see an uptick in Health. Everyone benefits from social interaction, and no, Facebook doesn’t count!

​Your arteries don’t do well under pressure. They stiffen and plaque collects along the inner walls which puts undue strain on your heart. The magic number for blood pressure is 120/80 mmHg.

In a US study of people aged 50 and over with high blood pressure. Those who dropped their systolic BP below 120mmHG reduced their risk of death by 27%. So keep your Blood pressure down. No pressure. 

Aside from catching an early flight, caring for a sick child or perhaps getting up to watch a World Cup match, you may have never considered getting up as early as 5am. For most of us it sounds like torture. But a few weeks ago I bit the bullet and began doing it anyway.
​
Overwhelmingly, people’s initial reaction is “Why?” with an added look of bewilderment. Now, I’ll admit that I love sleep. A lot. I too never understood why someone would voluntarily wake up early. If we could sleep in late, shouldn’t we just let our body rest? I saw it as some act of deprivation.

​The truth is, there was no underlying reason for it. I undertook this as a personal challenge for myself. Philip Doddridge wrote; “The difference between rising at 5am and 7am in the morning, for 40 years, supposing you went to bed at the same hour at night, is nearly equivalent to the addition of 10 years to a man’s life.”
I know I’ve wasted hours of my life that I will never get back because I kept hitting the snooze button.

​It’s not easy, trust me. Waking up early can be a daunting task, especially when you first attempt it. In fact, I had attempted this once before, failing and giving up in the first week! I could give you tips like; “Put your alarm clock on the other side of the room” or “start off small, setting your alarm 10 minutes earlier each morning”. Which are decent tricks to help you succeed. The truth is, YOU are your biggest obstacle. If the drive to get up isn’t there, you won’t succeed. This is true with anything. One important tip I did learn; Don’t give your brain time to rationalise. If you allow your brain to think, it will talk you out of getting up early.

​Once you do manage to get yourself awake and out of bed, it is vital to have scheduled some important or exciting plans for the morning – Wake up with purpose! Morning rituals have become an important part of my morning routine – if you win the morning, you win the day. Getting up at 5am on the dot and making the bed. That’s a big win for me. Then I’ll eat a big breakfast. If you are getting up early and spend that time pottering around aimlessly until your day starts at 9am, then you have just wasted 4 hours.

We all have that one item on our ‘to do’ list that we dread. It looms over you all day (or week) until you finally suck it up and do it after much procrastination. Not only should you wake up with purpose and a plan but do one of the least desirable tasks on your list first. The morning is the time when you are (generally) more well rested and your energy levels are up. Therefore, you are more equipped to handle more difficult projects. And look at it this way, your day will get progressively easier, not the other way round. By the time your work day is ending, you’re winding down with easier to do jobs and heading into your free time more relaxed.
​

Unfortunately, there are none. None that I know of anyway. There are a ton of benefits though! Here are just 4.

1. Greeting the day – People who wake up late miss one of the greatest feats of nature – the rise of the sun, when nature is painted in incredible colours. Corny, I know. But I have come to grasp that the time just before dawn, contains the most energy of all hours in the day.
2. Perception & Quietude – Waking up early and actually watching the sky turn from dark to light makes you realise we are not as big as we think. We take certain things for granted. The light, air, clouds, people. Having never been one for traditional meditation, this has become a private time of reflection for me.
3. Productivity – Being an early riser can seriously boost your personal productivity, so long as you set little goals for the morning. There have been times, where I have jumped out of bed, late, and rushed into work grumpy and barely awake. Not a great start to the day. Now I have a renewed morning ritual, I get so much more done before 8am. Even if that something is reading the NZ Herald on my ipad in bed.
4. Breakfast – I’m told its one of the most important meals of the day. Without breakfast, your body is running on fumes until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. Rise early and you actually have time for breakfast. Plus, eating breakfast, with a good cup of coffee and reading the NZ herald? Now every morning can feel like a Sunday!

​Doing this experience, I have realised waking up early is so difficult for many because it’s a holistic lifestyle change, beyond just changing your waking time. There is a sense of control acquired from beating your inner voice. When the alarm goes off and the voice tells you that you went to bed far too late to get up this early, or that 5 minutes won’t hurt, don’t listen. When you are in charge of your inner voice, things start on a high and usually only get better.
​
Yes, when you first start you are going to be tired, mainly because the time your head hits the pillow hasn’t shifted any earlier. This is part of the process. You need to feel tired at the end of the day, so lights out can come sooner.
​
“Life is too short,” she panicked, “I want more.” He nodded slowly, “Wake up earlier.” – Dr. SunWolf

However, If you can muster the will. If you can train your body and conquer your mental resistance, the benefits to an early start are incredibly rewarding.

For people in ‘the know’ with health trends, this isn’t new. If you haven’t noticed, more and more of the trendier cafes – riffing off paleo phenomenon – are offering coffees laced with butter and oil.
It all started when US entrepreneur Dave Asprey downed a cup of yak butter tea in the Tibetan Himalayas in 2004. Trying to replicate the buzz back home, he eventually settled on a large cup of coffee, two tablespoons of grass-fed butter and two tablespoons of medium-chain triglyceride (MCT) oil. Asprey claims that by drinking one of his ‘Bulletproof coffees’ in the morning, you’ll get “unusual” mental energy while maintaining complete satiety deep into the afternoon. Asprey also credits the coffee with helping him shed over 40 kilograms.

Asprey claims the butter adds a nutritional payload. Although he stresses it must be grass-fed butter, which is higher in antioxidants and vitamins A, E, D and K than grain-fed butter.

​This is the magic ingredient. According to Asprey, MCT oil (such as coconut oil) rapidly converts to ketones, which is a source of energy - “It turns out the brain prefers ketones to glucose as a fuel source. So if your brain’s running on ketones rather than glucose, food cravings go away and your ability to both focus and think improves dramatically. It’s like your brain turns on again”.

So far, there is only a smattering of studies to support Asprey’s claims. Dietitians have pointed out the staggering kilojoule load of packing your morning coffee with butter and oil. Indeed, a single cup of bulletproof coffee contains roughly 2000 kilojoules – about a quarter of the recommended daily total. It also carries 44 grams of saturated fat – nearly twice your RDI. Of course, recent studies have questioned whether saturated fat is as bad for you as previously once thought.

If you're interested you can check out a previously blog here, talking about the changing perceptions of 'fats' and coconut oil,  a Medium Chain Saturated Fat (MCT).

Give it a whirl and see how it affects you, but follow these steps;

1. The coffee should replace breakfast, not accompany it
2. Eat solid helpings of protein, fruit and vegetables at subsequent meals
3. If your diet already consists with high levels of fat, consider lowering your saturated fat intake at other meals

Oranges, lemons, limes and grapefruit. Turns out they’re much more than an easy holiday gift basket.
 
 Aside from the obvious benefits of vitamin C and fibre, citrus has been linked to a reduced risk of stroke, an increase in fat loss and inhibited growth of cancerous tumours. Grapefruit in particular has been shown to prevent asthma, help you stay ‘regular’ and promote healthier skin. 

Naturally packed with water and fiber, citrus will help you stay full and satisfied, but grapefruit may have a decided advantage, according to a 2006 Journal of Medicinal Food study. When researchers put volunteers on an exercise plan for 12 weeks and asked them to eat either half a fresh grapefruit or drink apple juice and pop a placebo pill before each meal, the grapefruit group dropped an average of 3½ pounds (compared to just ½ pound for the apple group).