The basic level box will be  20 EUR – prices will vary – but only by a euro or two as each week there are differing organic produce available. This ensures that you are eating IN-SEASON!

The bigger box will cost 35 EUR per week. If there are substitutes then it will be for an item as close to the original as possible.

There are two options to avail of:

Box 1 – 20 EUR

1kg Carrots, 1 pointed cabbage, 3 leeks, 1 kg onions, 1kg potatoes, 7 tomatoes, 2 red peppers, 6 oranges, 4 pears, 4 apples

Box 2 – 36 EUR

All of the above AND 2 sweet potatoes, 1 celeriac, 4 lemons, 4 Romano Red Peppers, 4 Grapefruit, 2 Medium Beetroot, 1 red cabbage, 1 orange, 6 Medium Bananas

How to Order

1) Choose which box you would like and email us at info@spherefitness.ie by TUESDAY of each week

2) Drop cash or cheque for either 20 EUR or 36 EUR into Sphere Fitness made payable to ‘Morrin O’Rourke’ on the SAME DAY

3) Pick up your box on WEDS EVENING from Sphere Fitness – if you don’t do this then the staff at Sphere will definitely start eating it as we are a gym and not a green grocers

Conditions (Not many but worth considering)

This is in test mode at the moment so bare with us – we are new to this! As it grows I am sure it will be a success – anything that helps you get healthier is a winner.

No pay no box. We haven’t got the mental capacity to chase up and ‘I-O-U’ on accounts.

I am sure later on down the line you will be able to add and subtract items but for now keep to the box.

Like Xmas you may not get exactly what is labeled on the box but hey! That’s where the fun (and the health is).

This is awesome quality food and well worth the effort. You are making a huge dent in your strides for optimal health at a good cost too!

Here are just a few reasons – for a more comprehensive review of the reasons why I am totally against diary consumption see here

You are six times more likely to have a heart attack as a milk drinker.

There is a strong correlation between dairy consumption and breast cancer rates particularly in the Scandanavian countries.

Why would you drink something that contains the same growth hormones as humans (IGF-1).

That also contains antiobiotic residues and traces of paratuberculosis.

Milk has also been linked to ovarian cancer as Prof Jane Plant has stated. It has to do with the break down of lactose into Galactose which is broken down again by enzymes in the blood. When you exceed the enzymes capacity to break this down you get a build up of Galactose. There has been a direct link between these levels and ovarian cancers. Unfortunately this happens very early as after the age of three we lose those enzymes required to break it down. For more information go here

Consider that cows milk also contains 20% protein compared with breast milk that only contain 1.2-2% protein and you can understand how easy it is to exceed the body’s enzyme capacity. We are simply not designed to drink other organisms’ milk!

The World Cancer Research Product found a strong link in numerous studies showing the detrimental effects of diets high in calcium and prostate cancer. In addition “several studies showed that high calcium down regulates the formation of 1-25 Dihydroxy Vitamin D (3) from Vitamin D thereby encouraging cell proliferation in the prostate”.

Cows Milk does not prevent bone disease either (1).

A study published in the January, 2001 edition of the American Journal of Clinical Nutrition examined the diets of 1,035 women, particularly focusing on the protein intake from animal and vegetable products. Deborah Sellmeyer, M.D., found:

ANIMAL PROTEIN INCREASES BONE LOSS

In her study, women with a high animal-to-vegetable protein ratio experienced an increased rate of femoral neck bone loss. A high animal-to-vegetable protein ratio was also associated with an increased risk of hip fracture.

“Sulphur-containing amino acids in protein-containing foods are metabolized to sulfuric acid. Animal foods provide predominantly acid precursors. Acidosis stimulates osteoclastic activity and inhibits osteoblast activity.”

MEAT EATERS HAVE MORE HIP FRACTURES

Sellmeyer’s remarkable publication reveals:

“Women with high animal-to-vegetable protein rations were heavier and had higher intake of total protein. These women had a significantly increased rate of bone loss than those who ate just vegetable protein. Women consuming higher rates of animal protein had higher rates of bone loss and hip fracture by a factor of four times.”

Milk has been called “liquid meat.” The average American eats five ounces of animal protein each day in the form of red meat and chicken. At the same time, the average American consumes nearly six times that amount (29.2 ounces) per day of milk and dairy products.

Pasterurised milk was fed to a calf for three weeks and it died again implying the role of enzymes and their importance.

Cows milk has been shown to inhibit calcium absorption. The UK consumes 40% of all the diary in the EC yet has one of the highest rates of osteoporosis.

Cows milk is abundant in Casein.Not only is this wood glue behaving like glue in the intestines but the Autism Unit at the University of Sunderland has found increasing levels of the peptides in the blood and urine of the child.

A 1992 Study in the journal Paediatrics recommended against the use of cows milk in formula fed infants. It stated that “the composition of cows milk i.e. high in calcium, phosphorous and low in vitamin c may decrease the bioavailability of iron from other sources…it is not suitable”

The study also reported a loss in 30% of intestinal blood in infants fed whole cows milk.

How to Transition

Goats milk on the other hand as a study in the Univeristy of Granada in 2007 concluded that the milk had a “a higher bioavailblity of iron, calcium, phosphorus and magnesium and better levels of the parathyroid hormones”.

I would recommend Breast Milk before weaning to Goat’s Milk formula.

Coconut milk may proven an even better option as it has the closest fatty acid profile to that of breast milk. It is a common practice in Polynesia.

Rice Milk is another suitable alternative.

Almond milk is another suitable alternative.

(1) For a critique of the this position on bone disease please go here

John Lark Sept 2010

http://www.yourhealthcamp.com

Ok, ok I know ANOTHER dietary fad, promise or quick fix.

But, hey, listen up because whether you like it or not you MAY not have to count calories or listen to the diet dictocrats whine on about how many calories are in protein, carbohydrate or fat.

What does this mean? Well it means if you stick to a more alkaline diet then you may be able to eat what you want without the corresponding level of guilt, self destruction and stress associated with it.

You know  – the ‘I’ve eaten a packet of biscuits so I might as well really finish it off with this tub if ice-cream’ then followed by

‘What have I done!!” (trigger tearing of hair and self-loathing) followed by an increase in stress which guess what? Triggers MORE sugar cravings.

It is a circle of destruction.

We have a right to not be at the mercy of food. We have a right to have boundless energy throughout the day with glowing skin, boundless energy and strength. We have a right to be free from disease.

They key, as Dr Robert Young explores in his book, The pH Miracle is to maintain your acid-alkaline balance. As a starting point for someone looking to change, this is a good point.

Now you don’t really need to know about pleomorphism or become a microbiologist to understand about ‘building blood’.

What is interesting is that if you do stick to a more ‘alkalising’ approach to your foods, water and lifestyle then the results are forthcoming.  You will optimise your ideal weight (rather than be overweight), you will have glowing skin, you will have boundless energy. Why? Because that is how you are designed.

The essence of this programme is to eat what you know is good for you (vegetable, some fruits, fish and dietary fats) and avoid what is not.

Not exactly rocket science?

There are some specific alkalising foods that are rich in alkaline minerals such as potassium and magnesium contrary to the more acid forming foods such as phosphorous and sulphur. These include lemon, limes and avocado.

(A list of acid and alkaline foods can be found at my web-site www.john-lark.com)

A good starting point for most individuals is to alkalise through  hydrating yourself. Most of us stay ‘overdrawn’ when it comes to hydration. Drinking one cup of water only to become overdrawn with a cup of coffee then another, then another. Considering we are 70 per cent water, this is something to take note.

How on earth can you expect to metabolise fat if you are dehydrated? Drink up!

Building an alkaline rich meal is not as hard as it seems.

Stick to your plate being 80 per cent alkaline foods and the rest being acid forming foods such as meat, dairy or starches.
Yesterday I had a leafy green salad made up of spinach, sprouts, celery, pak-choi, asparagus, peppers and carrots, drizzled some olive oil and lemon juice over it and draped a avocado on the side. Then for the 20 per cent I added a piece of salmon or you can have some pasta.

It is not hard to construct your own. Just makes sure that 80 per cent of your plate is covered with foods you know are good for you and the other 20 per cent stick to the wholesome foods that may not be as good for you e.g pasta, rice, potatoes.

Obviously there is always the devil in the detail. Foods that we may have thought are good for us if we are trying to achieve some form of balance either through optimising our weight or our health may not be in the long run.

However, as always there are some core issues that are at work here.

One, we know what is good for us in most instances we just choose not to do it. Why? That is  a personal decision weighted by our pressing needs for instant fulfilment.

Secondly, most if not all diet (I hate that word) or (clear the throat) nutritional strategies work if you stick to the principles 90 per cent of the time. So can you eat your favourite dessert. Yes, of course! But not every day of the week!

In our efforts to constantly seek pleasure we have forgotten about the pain in some of nutritional choices. Find your balance and this constant mental battle will disappear.

Book Your Complimentary Assessment Now here at The Sphere Fitness Studio, Dublin’s Premier Personal Trainer

Is it possible to enjoy one or two pints or glasses of wine within a health and fitness lifestyle? I believe you can. The problem comes when you are looking to lose fat.

You see alcohol is empty or dead calories. And no matter what you say when you are looking to lose fat then totalling up the number of glasses of wine you knocked back at the office night out or your nephew’s christening can seriously damage your daily calorific intake.

Imagine having a daily budget of 1500 calories and consuming 750 of those on wine or beer? That doesn’t leave much to take in fresh veggies, meats and fruits.

It comes back to the central principle of good eating – choose foods dense in nutrients over just the plain old fashioned ‘calories’. Choose an orange over a jaffa cake, a carrot over carrot cake, a cup of herbal tea over a latte or a huge bowl of freshly prepared salad over a plate of pasta.

So yes, in this respect alcohol will seriously frustrate your fat loss efforts. It is devoid of any nutrients and becomes empty calories.

I don’t know what it is with Irish and alcohol. There are several theories floating around from being the most Omega-3 deficient country in the world leading to heightened levels of stress and depression to the ingrained culture that surrounds the Irish and ‘craic’.

When some people are under stress, they resort to alcohol but it is not a solution — it can plunge them into further depths of despair.  Irish people consume more than 37 gallons or 296 pints of alcoholic drinks per person each year. In other words, the average Irish person drinks about 11.4 cups of an alcoholic drink each week.

At a deeper level try and shed those Man-boobs or ‘moobs’ as they are affection ally known with a diet rich in beer. It just won’t happen. The reason being is due to the lowering of male testosterone by alcohol leading to an increase in organ fat accumulation alongside an increase in our bodies’ stress hormones.

Ever seen the alcoholic’s Weight lifting team? No – neither have I.  In fact studies have shown that alcohol abuse will shrink your testosterone levels to that of a castrated rabbit leading to the obvious side effects. Ladies take note.

What’s more – have you ever noticed the munchies? These are direct result of your alcohol consumption and can add an additional 750 calories (Burger and Chips) to your daily intake. Again, a disaster if you are looking to burn fat.

So here are a few tips and tricks with regards to alcohol and burning fat:

1)    Alcohol has no place on a fat loss programme. Put a deadline on your fat loss programme and get ready to pop the cork on a bottle of Moet when you reach your goals. Leave the alcohol during your programme.

2)    Binge drinking has no place anywhere really, not if you want to maintain a fit and healthy lifestyle. The two just don’t sit well together.

3)    Try and avoid the munchies if you do head out at night – this can wreak havoc with your waistline. Fatty foods in particular will cause excessive fat gain.

4)    One or two glasses of red wine can actually be beneficial and included on a healthy maintenance programme once or twice a week. This is due to the high levels of Resveratol – a powerful antioxidant  and anti-cancer substance found in red wine. It goes without saying that under no circumstances should pregnant women drink alcohol. There is plenty of resveratol in dark grapes and boiled peanuts.

If you are able to handle it and are consuming, in particular red wine, in moderation then alcohol can be part of a healthy lifestyle. However, the trick is to know when enough is enough. If you are looking to burn fat then stay away all together.

Alcohol truly is a substance where the God is in the details and the dosage makes the poison.

John Lark is a fat loss specialist combining exercise, nutrition and lifestyle strategies. He is based at The Sphere Fitness Studio , Leinster Clinic, Maynooth.  Download your ‘5 Top Fat Loss Methods’ report at www.spherefitnesstudio.com ]]> http://spherefitnessstudio.com/fat-loss-and-alcohol/feed 0