Common Signs of Bad Nutrition & Easy Nutritional Solutions

It can sometimes be hard to notice the signs our body sends to us to tell us there is something wrong. This is very difficult because of our modern stressful and accelerated lifestyle many of us live today. Our body sends us different messages which we are usually ignoring. Or, when we acknowledge the signs, we are finding quick fixes using unnecessary medication without thinking about the essence of the problem.

The root of many health problems is bad nutrition. These problems usually don’t generally develop overnight.

Premature Aging

Aging is a process that cannot be avoided. But with proper nutrition it is possible to delay the visible signs of aging. The first signs like wrinkles and liver spots, we usually notice around our eyes, hands and neck are due to ultraviolet rays from the sun. They damage the elastic fibres that keeps skin firm, and allow wrinkles to develop. Foods and supplements which are rich in vitamins A, C, D and E and antioxidants such as tocopherol and flavonoids will help delay premature ageing.


What we advise:

Stop intentionally sunbathing.

Any suntan means skin damage has occurred.

Always wear sunscreen protection. Choose a product with sun protection factor (SPF) 30 or higher. The hands and face are the most frequently exposed — cover them. Avoid the sun between 9 a.m. and 4 p.m., when its rays are the strongest. Eat at least 3 portions of organic vegetables a day. Drink plenty of water.

Bad Oral Hygiene

Inflamed gums and halitosis are also symptoms of bad nutrition. When your gums are bleeding and your mouth is painful this is generally a consequence of lack of vitamin C . Bacteria from sugary foods and carbohydrates can also overgrow in your mouth.

The form of the food you eat, whether it’s liquid, solid, sticky or slow to dissolve, makes a difference.

Some points that make a real difference to our Oral Health:

How often you eat sugary foods and beverages and how often you eat or drink acidic foods and beverages.

The nutritional makeup of the food.

The combination of the foods you eat and the order in which you eat them.

The bacteria in your mouth is dependant on carbohydrate so when you cut back on sugar, and other sources of simple carbohydrates that are easily fermentable, you reduce your cavity risk. Limit added sugars in your diet by reading food labels to determine the amount of added sugar in a food.


What we advise to eat for strong healthy gums:

Goats Cheese, Goats or Almond milk, Plain Goats Yoghurt, leafy greens and almonds, are foods that will benefit your oral health. thanks to their high amounts of calcium and other nutrients they provide. Protein-rich foods like meat, poultry, fish, almond milk and organic eggs are the best sources of phosphorus. Both of these minerals play a critical role in dental health, by protecting and rebuilding tooth enamel.

Fruits and vegetables are good choices for a healthy smile since they are high in water and fibre, which balance the sugars they contain and help to clean the teeth.

Extreme Obesity or Weight Loss

If you gain excessive weight unexpectedly or lose excessive weight within a short period this could be the result of bad nutrition. Usually it is due to consuming empty calories. A unit of carbohydrate-based energy derived from refined food products that are high in sugars or salts, but essentially devoid of nutritive value, lacking protein, vitamins, dietary fibre, and essential fats. Empty calories are typical of ‘junk’ or snack foods like crisps, pastries, cakes, soft drinks.

childhood obesity

Be aware – quick weight change can also be due to serious health problems such as diabetes, thyroid problems and cancer.

Weakened Brain Function

Is it difficult to concentrate on your work behind your desk? Most of us have noticed these in the office, mainly in the afternoon at snack time. The usual signs of bad nutrition are memory problems and lack of concentration. The brain is depending on good nutrition especially the consumption of an adequate quantity of omega 3 amino acids. So, you should eat nuts such as walnuts, pumpkin seeds, almonds, linseed, fish oil, sea fish etc. You will feel the difference!


Constipation is a very common problem among people from all age groups. This is very often your body’s sign that you are not consuming enough fibres. You should eat natural oats, brown rice, rye bread, nuts, seeds etc. Try to drink plenty of water or herbal teas. Be mindful – emotional and psychological problems can contribute to the problem.


Weak Immunity

Bad nutrition has a huge influence on your personal immunity and can cause disease and infections. Appropriate intake of vitamins A, C, E, zinc, iron and folic acid. All play an important role at strengthening the immunity. Consume plenty of vegetables and fruits every day to build a good healthy immunity.


Your energy levels could be one of the most important signals to show you whether you are following a nutritionally balanced diet. If you are constantly tired there is a great possibility that you are eating far too many carbohydrates and not enough protein. Combination of non complex carbohydrates, vegetables and good quality protein will help to stabilize blood sugar levels and this alone will help you to feel more energised. It is also possible that there you are suffering from a lack of vitamin C or Iron which will also lead to exhaustion and tiredness.


Living a healthy life and eating a balanced diet is vital for good health and our wellbeing. Food is fuel and it provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow, function, train and enjoy life. We need a wide variety of different foods to provide the right amounts of nutrients for good health. Always try to go for organic products as the nutritional value is much better.

To help you follow a healthy diet and enjoy eating well take a look at our recipes and try some out. They are delicious and perfect for all different occasions and easy to fit in to your daily life. Check out our delicious recipes:

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Benefits of Natural Dark Chocolate

As Christmas is approaching, we would like to introduce you to the world of chocolate. Also, we would like you to be aware of the benefits of consuming natural organic dark chocolate which contains at least 70% cocoa.


Chocolate begins at the Theobroma Cacao Tree. Pods from this tree are harvested for the making of chocolate only once fully ripened. The natural sugars in cocoa beans fuel the fermentation process, which causes much of the classic cocoa flavour. Once harvested, the seeds are separated from the pods and pulp and the fermentation process can start.

Fermenting: Raw cocoa beans have a bitter and undesirable flavour. Fermentation transforms this bitterness to the classic cocoa flavour we are familiar with. Fermentation is achieved with natural yeast and bacteria that are present on the cocoa beans. The beans are simply left out in the heat and moisture to ferment for approximately seven days. After fermentation, the beans are quickly dried to prevent mould growth.


Roasting : After fermentation and drying, the beans are thoroughly cleaned and removed of any debris. Cocoa beans are typically roasted using the dry roast method, which needs constant stirring to ensure even heating. Dry roasting allows the flavour to stay pure. This is the final step in creating the classic cocoa flavour.

Processing: After roasting, the hull is removed from the bean and the inner nib is extracted. The nibs are then ground into a fine powder, which contains cocoa solids and cocoa butter. The cocoa butter usually liquefies from the frictional heat while grinding the nibs. This liquefied form of pulverized cocoa nibs is referred to as cocoa liquor. Cocoa liquor is then poured into moulds, allowed to cool, then sold and transported in these blocks. These blocks are known as unsweetened or bakers chocolate.

Blending : Cocoa liquor, baking chocolate, cocoa powder, and cocoa butter can be blended with various ingredients to create an endless number of cocoa products.

To produce the chocolate candies, cocoa liquor is combined with extra cocoa butter (for smoothness), sugar, milk, and sometimes vanilla, emulsifiers, or stabilizers. The ratio of sugar and milk to cocoa creates varying degrees of milk or dark chocolate. The specific ratio in which ingredients are blended creates signature recipes, which specialty brands often guard closely.

For years, we didn’t know why bittersweet dark chocolate seems to improve cardiovascular health.

The American Chemical Society (ACS) in Dallas said they had solved the question. Specific chocolate-loving microbes in the gut convert an otherwise indigestible part of the sweet into anti-inflammatory compounds, they said.

Dr John Finley and his team tested cocoa powder and solid dark chocolate, using a series of modified test tubes to simulate humans’ gurgling guts, researchers exposed several forms of cocoa powder to digestive juices and enzymes, and they found something.

What they found was that after cocoa was “digested,” long molecules called polyphenolic polymers remained within the gastrointestinal, or GI, tract.


The molecules were too large to cross the walls of the gut and be used as nutrients, according to a researcher, They do nothing for us but they travel down the GI tract after we consume them. So, until they encounter some of the many microbes that inhabit the human colon, particularly Bifidobacterium and lactic acid bacteria, researchers said.

The smaller molecules that result from this fermentation can go through the gut wall and be used by the body. These materials are anti-inflammatory and they prevent or delay the onset of some forms of cardiovascular disease that are associated with inflammation.

Some of the studies have suggested that dark chocolate can cause blood vessels to dilate, and thus lower blood pressure, although this is not possible with white chocolate as it made of cocoa butter without cocoa solids.


It has been unclear exactly why this happens, but researchers had focused on the effects of anti-oxidant flavanols, such as catechin and epicatechin.

Finley said these were among the compounds that were poorly digested, yet acted upon by gut microbes. The other substance that was fermented was dietary fibre, which makes up about 30% of cocoa powder.

He said that the amount of cocoa powder that appeared to produce beneficial effects was about two tablespoons a day.

One of the issues involving dark chocolate, Finley said, was the amount of sugar and fat that chocolate candy contained. You could avoid those substances by putting cocoa powder on oatmeal, for example.,0,6762224.story

The potential benefits of eating chocolate:

– anti-ageing effect

– lowering cholesterol level

– preventing cognitive decline by helping preserve blood flow

– preventing diabetes by regulating blood sugar

– preventing obesity by increasing metabolism

– contains copper, iron, manganese, dietary fiber, protein and calcium

In conclusion, when you start to eat dark chocolate it may not have the sweet taste to begin with, but in no time at all you won’t be able to go back to milk chocolate. It will taste horrendously sweet. Don’t forget, 2-3 squares of organic dark chocolate per day, keeps you healthy, and stops craving for sugar and unhealthy snacks.

If you would like to get some healthy desserts ideas with chocolate, here is an example for a good recipe:


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5 Reasons You Are Not Losing Weight


This one seems fairly obvious, many people underestimate the number of calories they consume and overestimate the number of calories they expend during exercise.

The Fix: If you have no idea how much you’re eating, you should check out the nutrition labels to evaluate serving size.  Also, there are many applications for your smartphone that will help you calculate how much protein, fat and carbohydrates you consume to reach your goal! Many foods that we think are individual servings are actually two or even three portions. Try to use your hand for measuring!



This is not so obvious. If you want to lose fat, the first rational step is to cut your calorie intake. The more calories you cut, the more fat you lose — but this isn’t always true. Cutting your calories to extremes may work for a while, but over time your metabolism will slow and your body will switch to starvation mode. If that’s not bad enough, when your body is in a severe calorie deficit for an extended period of time, it can start to use your hard-earned muscle as fuel, in a process known as catabolism.


The Fix: As a general suggestion drop your calories no lower than 20% below your maintenance level — and staying around a 10% deficit is even better. Try to eat 5 times a day, but controlled portions and adequate protein intake.


Just because something is considered “healthy” doesn’t mean you can eat endless amounts without consequences. Many people see things like fat-free or sugar-free foods and think this means they’re free altogether. Also, low fat or fat-free products tend to have a higher sugar contain than full fat or normal products. Then there are foods like organic cookies and gluten-free brownies, and most people think they can have a free-for-all.


A calorie really is a calorie. If you eat excessive amounts of fat-free chips, you’re still going to gain weight. If you eat 16 Paleo cookies, guess what, your body just recognizes that you ate 16 cookies. Not that they were Paleo and supposedly “healthy.”

The Fix: Use your head when it comes to these so called “health foods”. Limit yourself to a regular portion, or skip them altogether.


Many times you may find yourself eating when you aren’t even hungry. Your body isn’t telling you it needs food, but you find yourself eating anyway. A handful of nuts here, a few pieces of candy there, an extra spoonful of peanut butter. Sound familiar? We’ve all done it.

If you find your weight loss at a standstill, tuning into your mindless snacking and paying attention to your true hunger signals can help tremendously. Are you really hungry when you grab that extra handful of food, or do they just sound good? Do you need the extra 200 calories of peanut butter, or are you just digging your spoon deeper because the jar is there?


The Fix: Pay attention to your mindless snacking, eat when you are truly hungry and your weight loss should be back on track in no time.


The diet mentality is never a good one to have, but it’s everywhere. You can’t turn around without hearing about another fad/restrictive diet that has its followers eating a single food group or cutting drastic calories. Since when do we need to be on a “diet” to lose weight? What happened to just making healthy choices (the majority of the time) and working out? Crash dieting for a few weeks at a time isn’t going to have you losing weight anytime soon — and in fact, it can have the opposite effect.

The Fix: Drop the “I’m on a diet” attitude and make it a lifestyle. Choose healthy foods, but don’t be afraid to indulge in the occasional treat. Indulging in your favourite foods from time to time fulfils cravings and is more likely to help you stay on track and enjoy!

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