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Welcome to the March edition of the Common SENSE Diet newsletter.
In this newsletter you will find the following topics:
- The little things that make the big things happen
- Your Questions
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The little things that make the big things happen
When we think of diet and nutrition, we tend to think about the ‘big’ nutrients – fats, carbohydrates and proteins. However, the tiny nutrients play a massive role in our health, energy and of course our weight. We all know that we need vitamins in a healthy diet. Vitamins and minerals play a part in an enormous range of jobs in the body from providing us with healthy skin, hair, teeth and nails, to helping with nerve function and transporting oxygen around the body. However, vitamins and minerals also help us to release and use energy that is stored in our body. Most of us have fat stores that could give us energy for weeks in a famine, but our body often struggles to release this energy in everyday life. Part of the reason might be that we don’t have the vitamins and minerals needed to help release and use these stores.
There is another essential player in this game. Enzymes! Vitamins and minerals need enzymes! Vitamins are actually known as co-enzymes. This means that they can only work in partnership with the enzymes. So, we could eat all the vitamins and minerals on the planet, but they’ll be relatively ineffective without enzymes.
So, what else do enzymes do?
The powerful ‘systemic’ enzymes in supplements such as Vitalzym do some important jobs in their own right:
1. Dissolve scar tissue.
2. Reduce pain and inflammation.
3. Clean the blood.
4. Moderate the immune system.
5. Fight viruses.
As they work through the body, they finish their journey in the digestive tracts, where they help to digest foods. Many people with digestive issues such as IBS and colitis find relief very quickly after introducing enzymes to their diet.
Where do they come from?
Enzymes are living organisms. They are alive in living, growing foods. For example, when a carrot is living and growing in the ground, it has 100% of it’s enzymes active and living. After it is picked however, the enzymes start to die off. Within 30 mins, it has 50%! After a further 30 mins, it has just 25%. The level of enzymes keeps halving every 30 mins. In order to get any enzymes from food, it needs to be VERY fresh.
One way to do this is to sprout! Sprouted beans, seeds, nuts and legumes are growing and therefore alive. It is very simple and cheap to grow sprouted foods at home. For more information, email info@common-sense-diet.co.uk.
For some people, sprouting is not practical. But, don’t despair, there are foods and food supplements that can be a huge help. Supergreens and Superberry are meal replacements that are very high in vitamins and minerals, but is also ‘enzymatically alive’. Vitalzym is a powerful enzyme supplement that comes in a very convenient capsule. However you get them, make sure your diet contains these tiny little nutrients that have a massive impact on your health.
Your Questions
Q. Although I follow my Personal Diet Plan 80%, there are times when I travel and I find it really hard to get fresh fruits and vegetables. Is there a vitamin and mineral supplement that I can take?
A. Yes there are, but you need to be very choosy. Many of the supermarket vitamin and mineral supplements are pretty ineffective. Our body finds it really hard to uptake vitamins and minerals that don’t come in ‘whole foods’. Most of the contents of commercial vitamin and mineral supplements pass straight through us and end up in the toilet. However, there are 2-3 that we use ourselves and therefore recommend to you – Supergreens & Superberry and Formula 2. All contain whole foods! Formula 2 contains ingredients such as carrot and broccoli, which give you the vitamins and minerals. Supergreens & Superberry both contain a huge variety of organic foods, which give you both the vitamins / minerals and enzymes.
Q. I know that 5 a day is important. Does eating 5 apples count as ‘5 per day’?
A. You need a wide range of foods to give you the spectrum of vitamins and minerals that your body requires. Apples will give you some, but not all. As a rule, we say “follow Mother Nature’s colour code”. Different coloured fruits and vegetables tend to contain the different phytonutrients that you need (e.g. reds, yellow, orange, green, white etc). There are some ‘superfoods’ that contain a very wide spectrum, such as Supergreens, wheatgrass juice (contains almost every vitamin) and hemp seed (contains a huge variety of minerals).
Thank You!
Thanks for all your great feedback and questions. Please keep in touch to let us know if we can help, or if you have any suggestions for our support service, the website or the newsletter. You can reach an expert SENSE Consultant at info@common-sense-diet.co.uk.
Have a wonderful March!
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The SenseTeam
Your health is our passion
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Welcome to the February edition of the Common SENSE Diet newsletter.
In this newsletter you will find the following topics:
- Creating Healthy Habits
- Questions
- Feedback
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Creating Healthy Habits
For many people, starting out on a new diet plan or nutritional programme is relatively easy. Some people find it a little tough to make their new routine a long-term habit. So, to help we have put together some very simple tips to help you to create healthy habits.
In our Personal Nutrition Coaching programme, we challenge people to create a ‘Daily Healthy Habits’ checklist for themselves. It’s a very simple exercise. To begin with, think of 5 things healthy habits that you want to do and can do on a daily basis. These should be challenging, but very possible. These don’t have to be just about your diet and nutrition, they can relate to exercise and activity, relaxation, making time for yourself and making sure you are happy. Whatever you choose, make sure that you can really commit yourself to doing them every day!
Here are some ideas…
- Drink 2 litres of water per day.
- Eat at least 7 pieces of fresh fruit and vegetables.
- Stick to my personal diet plan and my ‘Good Foods’ 80:20.
- Go for a walk in the fresh air for at least 30 mins each day.
- Get at least 8 hours sleep.
Choose habits that are relevant to you. Your daily healthy habits are very personal. Here are mine. I use mine as a little tracking record to see how I’ve done each day.
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Healthy habit |
Monday |
Tuesday |
Wendesday |
Thursday |
Friday |
Saturday |
Sunday |
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Eat at least 5 raw
foods per day |
4 today |
6 today |
7 pieces! |
5 today |
5 today |
5 today |
Only 4 |
Do 30 mins
meditation |
25 mins |
45 mins |
45 mins |
2 hours
classes |
30 mins |
2*15 mins |
25 mins |
Do 30 mins exercise
|
60 mins |
30 mins |
30 mins |
none |
45 mins |
90 mins |
30 mins |
Drink 2 litres of
water |
2.5 l |
2 l |
3 l |
3.5 l |
2 l |
3.5 l |
2 l |
Take my Vitalzym,
3 times per day |
Done |
Done |
Done |
only twice |
Done |
Done |
Done |
Feel free to make one for yourself and see if it’s useful to you.
Your Questions
Q. I’m in my first 7 days of the 6 Steps to Success and I’m finding it hard to do ‘starch free’ breakfasts because I don’t like eating eggs or fish. Have you got any other suggestions for someone who needs a very balanced diet?
A. There are loads of foods that you can use. Here are some ideas.
- Try the SENSE Shake with Cocochia (or un-sweetened coconut) mango, strawberries, blueberries or raspberries instead of the banana (which of course is starchy). It’s filling but it won’t bloat you.
If you haven’t got the recipe it is very simple…
Blend 2 raw organic eggs, ½ a can of coconut milk, your fruit and a little honey in a food processor for about 15 seconds until it is smooth. If you want to add some flax seed oil or chopped nuts (cashews are my personal favourite) before you blend, feel free! You can make loads of different varieties
- Try some ham and avocado with some fruit and nuts afterwards.
- If you can find goats or sheeps milk yoghurt, add some honey, nuts, seeds, Cocochia and / or fruit to that.
- Superberry is a good breakfast meal and is incredibly quick to make. Simply put the mix in a shaker, add water or juice (cranberry is good) and shake. It’s a 10 second job - maximum.
- Most people find it easy if they have 3-4 reliable breakfasts that they can swap between for variety.
Q. I know that porridge is a really great breakfast for me but I find it hard to eat without sugar. Is there anything else that I can use to make it a bit tastier?
A. Yes, there are a few things. Some people manage well with a little honey. Honey is great as long as you don’t cook with it (because it becomes toxic when cooked). Therasweet is a great natural sweetener, which you sprinkle like sugar (to find out more, email info@common-sense-diet.co.uk ). Alternatively, try some fruit (the ones on your Good Food list) or even some spice. I know Cinnamon is nice. One of our customers recommended Nutmeg, so I tried it too. I have to say I wasn’t sure whether I liked it personally.
Your Feedback
Let us know what you’d like in the next issue of the newsletter. Also, let us know if you have any questions that you’d like answering, or if you have any ideas or recommendations for others.
If You Needs A Hand, Let Us Know!
Remember, we are here to help you. If you need a hand following your personal Common SENSE Diet plan, there is advice, recipes, menu planners and much more in Your Members Area! You also have access to an expert SENSE Consultant at info@common-sense-diet.co.uk.
Have a fantastic month!
| The SenseTeam
Your health is our passion
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Welcome the January edition of the Common SENSE Diet newsletter.
In this letter you will find
- A "friends of CSD" special offer
- An article on detox
Friends of CSD special offer.
Are you happy with your Common SENSE Diet (CSD) results, then why don’t you introduce a friend to the CSD? If you forward one or many of your friends this mail and they click here when they buy a CSD before end of day on the 14th of February, they will benefit from the special “friends of CSD” offer, with a 30% discount on the Common SENSE Diet.
Detox is for life, not just for Christmas.
In the aftermath of our Christmas and New Year excesses, many people will try a ‘detox diet’ for a few weeks. The aim of ‘detoxing’ is to help the body to flush some of the toxins that we have eaten & drunk, out of our body. Detoxifying the body is a very good principle and will definitely contribute to a healthier lifestyle. However, the practice of detoxifying the body is something that we should do consistently throughout the year, not just for a few weeks after Christmas. In fact, done for just a few weeks, a ‘detox diet’ can cause the same ‘yo-yo’ effect as many other diets – i.e. you could lose some weight but then gain it all back with interest! (For further details download the e-book “secrets of a healthy life” from the Common SENSE Diet web site).
We have put together 5 simple steps to help you detoxify!
1. Eat Natural Foods
A diet that is based on natural foods will help your body to release stored toxins. There are some great natural supplements and foods such as Supergreens, Superberry & Cocochia in the online shop that can really help.
2. Cut Toxins!
Obviously, when ‘detoxing’ it is important to make sure we don’t put new toxins into our body. Most manufactured foods contain toxins such as colouring, flavourings, preservatives, sugar, artificial sweeteners, processed caffeine etc. For a more comprehensive list, see your ‘Black List’ in Your Personal Common SENSE Diet Plan (the results file you received when you first did the diet).
3. Drink Water!!
Help your body to flush the toxins through your kidneys and into your bladder so that you can say goodbye to them forever.
4. Eat More Raw Foods.
Raw foods, especially fruits, vegetables, sprouted beans & legumes, seeds and nuts, will help your body to neutralise toxins and get rid of them. They will also help you to build health, increase your energy and feel fantastic. For more information on how to use LIVE RAW Foods, check out a new addition to our online bookshop – Aggressive Health by health guru Mike Nash.
5. Move!!
Walk, dance, jump, run, skip – it really doesn’t matter. Get your blood moving! There are some great pieces of fun home exercise kit in our online shop that will help you to get your body moving.
Your Common SENSE Diet is your key to a lifelong detox!
Your Common SENSE Diet is a personal diet plan, which is built on these great detox principles. All of the foods that are on ‘Your Good Foods’ list are natural foods that help your body to release toxins. The foods on your good list are also perfect for your body and help you to achieve a balanced pH, which is important for detoxification.
My Head Hurts!
Many people get some initial negative symptoms such as headaches, flu-like symptoms or colds, spots or upset skin, etc. Many people also get some acute cravings, such as coffee or sweets. In fact, the first stage of ‘detoxing’ can be pretty unpleasant. The best advice is to battle on and keep going. Keep drinking lots of water and eating good natural, live foods. Juicing can be a great way of getting great nutrients without having to eat lots of fruits and vegetables.
The good news is - it doesn’t take long for the symptoms to subside and for you to feel good.
If You Needs A Hand, Let Us Know!
Remember, we are here to help you. If you need a hand following your personal Common SENSE Diet plan, there is advice, recipes, menu planners and much more in Your Members Area! You also have access to an expert SENSE Consultant at info@common-sense-diet.co.uk.
We wish you a very Happy New Year!!
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