By Cliff Harvey
There is a significant body of evidence that most hunter-gatherer populations have until recent times subsisted relatively healthily (notwithstanding mortality from infectious diseases, warfare or predation unrelated to diet), with a significant absence of metabolic disorder on a low carbohydrate diet.
The Inuit for example are often referenced as a population that has, by necessity utilised a low carbohydrate diet for millennia, containing a significant amount of protein (approximately 377g of protein per day), equating to around 47% of the daily calories (with 46% coming from fat and carbohydrate providing a mere 7% of calories) (1).
Post by Emily White
Every hour of sleep before midnight is worth two after midnight. You have no doubt heard this from your parents when you were younger and probably even in the women’s magazines you read while you were waiting at the dentist last week. So is there any truth to this? Sleep experts have suggested that it is not as simple as hopping into bed at 7pm every night in order to get the best sleep, however there are benefits to getting to sleep before midnight.
Nikki Ralston is an Auckland yogi who founded the Ralston Method in order to provide people with a unified approach to well-being. We are fortunate to have secured her for the HPN conference to take us through an early bird yoga class! There is no way to explain the way that you feel after one of her classes, only that you always leave inspired with a smile from ear to ear!
Nikki is filled with endless wisdom, so read on to she what she has to say!
By Cliff Harvey
Dietary medium chain triglycerides (MCTs) are a class of triglycerides in which two-to-three of the fatty acid chains attached to a glycerol backbone are medium in length. Medium-chain fatty acids (MCFAs) are fatty acids comprised of 6–12 carbons in chain. The MCTs are: caproic (C:6), caprylic (C:8), capric (C:10) and lauric acid (C:12) (1). So how do these particular fatty acids aid ketogenic and low carb high fat diets?
This recipe from Kerry Locatelli would be the perfect lunch to throw together if your rushed for time as many of us are nowadays! This recipe joins the '10 under 10' category meaning it is less then 10g of carbohydrates and can be made in less then 10 minutes!
Post by Emily White
You have been away on holiday for 3 weeks, indulging in a little too much alcohol and processed foods, and you have come home feeling a bit ‘squishy’ and all round like your body is in dire need of some TLC.
But never fear, because the week you get back you are going to get knees deep in the latest and greatest detox cleanse!!
Hear the word detox diet and you get polarizing opinions:
-The first being that they are wonderful- gods gift to weight loss and all round health and vitality!
- The second being that they are an absolute load of money wasting crap (or something along those lines).
So who is right?
Post by Cliff Harvey
Due to the high-fat nature of a ketogenic or LCHF diet they have been considered to be potentially hazardous for those with cardiovascular disease (CVD).
Publicly available information (i.e. position statements and general patient information) from public health groups often include cautions against the use of VLCDs due to these perceived risks. Diabetes New Zealand states in their article on Low Carbohydrate Diets that “Eating more protein and fat may increase your risk of heart disease in the long term.” (1).
So are ketogenic diets dangerous for heart health?
Super quick and easy, this recipe from Kerry Locatelli is one of our ’10 under 10’ recipes meaning it is under 10g of CHO and can be made in less then 10 minutes. Perfect for a nutritious and delicious meal for someone who is short on time!
Why did you choose HPN?
I was left feeling disheartened after my nutrition degree not believing in a lot of what I was taught and I knew I wanted to learn more. When I found out about HPN and that the content was evidence based but with a holistic focus I was excited and I knew I had to do it.
What did you get out of the HPN course/ why would you recommend it others?
Belief that nourishing your body with real food has the ability to change lives. It has taught me how to practically apply my nutrition knowledge and its given me real direction as a Nutritionist. Even though I already had a nutrition background, I think a lot of the content is applicable to anyone in the health industry who wants to some exciting concepts. Also the support network; being able to ask questions of really experienced, well established practitioners with a wealth of knowledge made it even more well worth it.
What was your background experience in nutrition?
I have a BSc in Human Nutrition and Exercise and Sport Science. Prior to HPN I had a role in a public health nutrition initiative and I also did some nutrition work for Nadia Lim.
What are you up to now as a graduate of HPN?
I'm now living on the Gold Coast and working as a Nutritionist at an organic health food store and will shortly be seeing clients out of the clinic.
What's does your ideal day off entail?
Heading down to Byron Bay and finding some beautiful local produce for a beach picnic or adventuring into the hinterland for a bush run and a waterfall swim.
What is your favourite way to nourish your body and what is your biggest food weakness?
I love to nourish my body with freshly caught seafood and a big huge salad. My biggest weakness is without a doubt raw dark chocolate.
What does your weekly fitness routine consist of?
Most mornings you'll find me in Burleigh at Func Fitness doing functional training, TRX and Zuu classes which are HIIT based on primal movement patterns. It’s a lot of fun. I try and get in a couple of yoga sessions a week and on Sundays I go for a bare foot beach run.
Favourite piece of nutritional advice?
Thats simple… just eat real food
Post by Emily White
More then a thousand studies have been performed on creatine monohydrate making it the most studied sports supplement to have been identified. It has also found to be one of- if not the most effective on the market.
It is hugely popular amongst men, however it is interesting to note that very little women supplement with creatine monohydrate. Many women believe that it is a ‘men’s supplement’ and taking it will result in them becoming ‘bulky’ or gaining unwanted weight. So is creatine a supplement that more women should be using and is it safe to do so?
Research and popular science articles by the members and faculty of the Holistic Performance Institute.