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So sit back, put your feet up and read on while sipping your diet Coke, safe in the knowledge that I won’t be telling you to ditch that any time soon. His “drizzles” of oil turn out to be a whole half-bottle poured on top of a salad, a steak, in pasta – you name it, good old Jamie whacks it on EVERYTHING. A fat (or any food for that matter) is only as healthy as your diet as a whole. Mandy: So a word of warning – while it’s perfectly okay to drink some of your calories – (hey, what’s a life without beer? Actually, any paleo “treat” along with gluten-free or raw biscuits, cookies, muffins, and the like can fit in this category. By taking out the “unhealthy” oats, flour, and sugar, and replacing it with “natural” coconut or almond flour, dried fruit, real butter, and so forth, you massively ramp up the calorie intake.

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At around 120 calories per tablespoon of oil, I’ll take whole-food fat sources over oils any day of the week. The best way to add in a load of non-satiating, empty calories. Actually, while we’re on the coffee theme, I’ll also add in the “Skinny caramel latte crowd.” Can you drink your calories by way of a skinny caramel latte if you wish? But a couple of these a day makes a pretty big dent in your daily calorie intake, and most folk don’t even think about drinks like this containing calories. You might feel better for it, and placebo or not, that’s a good thing.

I’ll often perform a food recall analysis with a client, where we sit down and discuss the clients’ food intake for the past few days. But a 2012 meta analysis study of organic foods concluded that – “The published literature lacks strong evidence that organic foods are significantly more nutritious than conventional foods.

Intrinsic motivation can be difficult to tap into because of its personal nature.

In some cases, students may be dealing with difficulties in their personal lives that use up their energy and leaves little room for academic enthusiasm.

Our Word of the Year choice serves as a symbol of each year’s most meaningful events and lookup trends.

It is an opportunity for us to reflect on the language and ideas that represented each year.

(5 minutes of talking more about snacks, amounts of food and mindless eating later……..) Me: How about drinks? Organic purple sprouting broccoli, grass-fed beef and wild salmon are only good foods if they’re part of a diet that meets your macronutrient and micronutrient goals.

Mandy: Oh, nothing that contains calories – no fruit juice, or fizzy drinks, I don’t touch that stuff. Likewise, there’s nothing bad about a Pop Tart if you hit your protein, carbs, and fats, and eat plenty of fibre and fruits and veggies.

Most nuts contain around 550-600 calories per 100 grams. A “serving” is typically classed as around 25g (just under 1 oz) which isn’t too bad, but the trouble is, most folk don’t weigh their nuts (cue dirty jokes aplenty.) Ask someone to pour themselves a serving, and it’ll typically come in at 50g . A few of those throughout the day, or, worse still, not measuring out servings at all and just snacking mindlessly from the bag = bad news.

I’m all for a good intake of fats (I generally recommend 0.3 to 0.6 grams of fat per pound of bodyweight daily) but it’s too easy to overdo the oils, again, especially if you’re not weighing or measuring your servings. Since when did cavemen find the time to make baked goods anyway? Go ahead – if it makes you feel like you’re doing your bit, I’d never tell anyone to do otherwise.

(For any trainers and coaches out there, this is a REAL eye opener, and can provide you with so much useful information if you’re not afraid to probe.) I’ll give you an example – Me: So Mandy, tell me about what you ate yesterday. Consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria.” (1) By placing “organic” in front of a food, it’s easy to assume it’s better for you, or lower in calories, when the truth is, it’s very rarely the case. I’ve condemned these foods a little, but the truth is, none of them individually will ruin your progress.

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