Vitaminwater: Nice try Coca-Cola!

Vitamins and Water are two of the first words that most people think of when asked to list what it means to be healthy.Unfortuantely, because of this very reason, these words are also prime candidates for Marketer’s to use to promote any product they want, whether it be truly healthy or not.Think ‘paleo’, ‘gluten-free’, ‘low-fat’, ‘low-sugar’, or my personal favourite, ‘super-food’! These should be indicators of healthy options, however all of these terms have been demonised to sell whatever the large food company’s want to sell.

Which is a great Segway to Coca-Cola, and their promotion of ‘Vitaminwater’. The article below by Kris Gunnarson from Authority Nutrition is pretty damning, yet fact based.

Read on via the link below, don’t be fooled by marketing terms or clichés, and keep your vitamins and water separate! 🙂


Modern Lifestyle + Adrenal Fatigue!

Dr.Sara Gottfried, Dave Asprey, and Chris Kresser: What do these people all have in common?

Probably heaps of stuff, but for me they are the ones who opened up my eyes to alternative medicine that still fits within a scientific approach.

Chris Kresser’s approach in particular is now becoming main-stream: Fix the Gut, and you fix the Man (or Woman)! And with aspects such as the gut-brain connection, Vagus Nerve, and Probiotics now being studied regularly, he was quite a bit ahead of his time.

Take for example, Adrenal Fatigue. Most mainstream GP’s would roll their eyes if you told them you wanted your Serum Cortisol checked. “Just get more sleep and don’t stress so much” was the general prescription. Well, that or a pharmaceutical prescription!

However, it is now being proven due to the volume of people affected, particularly those in ‘white collar’ occupations, that Adrenal Fatigue is a very real, and very debilitating illness. Just ask me, I’ve had it, and still battle bouts of it. And I wrote about it briefly here.

Read Kresser’s Post here on his take on the modern lifestyle and the link to Adrenal Fatigue:

Now it’s your turn – do you suffer from fatigue?

What are your personal experiences?

I’d love to hear and compare thoughts!

Rich 🙂

Sources and Notes:

Are you spending 70 years inside?

Food, warmth, shelter. We’ve been told that these are the three essential elements for survival. No one is arguing.

But could we have gone too far with the whole ‘shelter’ aspect?

It is certainly easier than it has ever been in the history of mankind not to leave your house, with everything you could want or need being available if you have a decent Internet connection. At a certain price of course. And because our needs and wants come at a price, let alone our food, warmth, shelter, we need to work. We’re spending a lot of our time in an office, so we can spend a lot of time inside our homes. The result? Sedentary, lazy bodies; Obesity; Sickness and illnesses prior generations never suffered; Vitamin D deficiency; and over-indulgence.

Why am I writing this Post? Because this statistic/ illustration below, as published in New Scientist, absolutely floored me:


Get outside, embrace the weather, move, and learn more about yourself than you ever will via an Internet connection!

Sources and Notes:

  • A Ridgway, The secret life of your home, New Scientist, February, 2015.
  • Yes, I did write this Post on my laptop, sitting as my desk, whilst inside. Now I’m going for a run! 🙂

Top 5 original ‘Superfoods’!

Definition of ‘Marketing Hype’:

Noun (1): Extravagant or intense publicity and promotion.

Verb (2): Promote or publicise (a product or idea) intensively, often exaggerating it’s benefit

I think these definitions, both combined, best describe the term ‘Superfoods’!

You can’t watch an advertisement about ‘healthy’ food, either on TV or online, without the food in question being termed a ‘Superfood’. Apparently, these ‘Superfoods’ only just came into existence a few years ago. Before that, we were just stuck with plain old boring ‘Health Foods. Or, heaven forbid, just food! Thank goodness ‘Superfoods’ have arrived! How have we ever survived so long without them?

Ok. Rich, get off your soapbox, Rant over.

In case you can’t tell, as a health and fitness professional, I’m a little jaded by health and fitness fads. And I’m a lot jaded by ‘Superfoods’! But why be so cynical about something that is meant to be so good for you?

‘Superfoods’ is a marketing term. Actually, it’s everywhere, so it’s a marketing cliché. ‘Super’ sounds a lot more friendly than ‘health’, and it still carries the positive connotations. And it sounds cool. Don’t believe me? Do this test:

What comes to mind when I say HEALTH FOOD? Diets? Veggies? Muesli? Herbal Tea? Fruit? Fish and brown rice every night for dinner?

How about SUPER FOOD? Quinoa, Chia, Activated nuts, Kale, Almond Milk, Sustainably bred – free-range – pasture-fed –  organic – organ meats?

C’mon, you know you thought of restrictive, boring choices with Health Food. But ‘Superfoods’, man, they are, well…super!

So what if I was to tell you that the original ‘Superfoods’ are something that your Grandma most likely used to make? And that you can buy these from any Supermarket? And that these foods are super-cheap compared to their hyped-up ‘Superfood’ counterparts?

Read on for the Core Health Dynamics Top 5 original Superfoods:

1.Broccoli: this is the original Kale! Green, full of nutrients, can be added to a green smoothie raw, or cooked as a great side! Gram for gram, these green vegetables have impressive amounts of Vitamins A, C, and B-6. However, try eating say a 100g – 200g or so of Kale in one sitting, versus the same amount of Broccoli. The latter wins hands down! From limiting the spread of cancer [1], to powering up your bodies little bacterial-like energy systems, your Mitochondria [2], broccoli is an affordable and easy to find choice!

2.Berries: Blueberries, raspberries, strawberries: they’re all good! Some of these appear to be especially good to help with cognitive abilities and slowing down rates of cognitive decline [3]. My Grandparents are 95 and 97 respectively, and although they struggle to get around, they’re still sharp as tacks! I need to check out how many berries they’re eating!

3. Eggs: Buy them by the dozen, eat them by the dozen. Well, perhaps not in one sitting. Eggs are arguably the most nutrient dense food on the planet, and the egg whites are a fantastic source of protein for any fitness program [4]. Be aware though that associations to cholesterol are now being debunked, and the whole of the egg should be consumed.

4.Butter: Whether you’re adding it onto steamed vegetables, or putting it in your coffee, the benefits of butter are still being discovered. Apart from the Butyric Acid in butter being used as a fuel source instead of Glucose for your Brain, there are now links to Pyruvic Acid, something your body manufactures from butter, as being a Cancer fighting agent, How times change, huh?  And if you’re still in the “butter = fat = early death!” camp, have a read of this article [5]

5.Ginger: I’m cheating a little here, as technically Ginger is a spice, not a food. But it is just so good for you! Where do we start? Scientific article after scientific article will tell you that Ginger does everything from helping with digestion, to helping increase feelings of satiety, to being an anti-inflammatory, reducing the effects of nausea, rheumatism, and on it goes. Chop it up into stir-fries, strain it into teas, mix it into juices. It’s cheap and it’s everywhere!

There are two caveats with this list:

i. There are a HEAP of other foods that could be added in this top 5 list!

ii. Not all Superfoods are bad. In fact, most are not bad at all. It’s just that they’ve been made to look like life-enhancing elixir’s, and sold at premium prices.

It’s the fad I’m attacking here, not the foods!

Eat a good mix of vegetables, a moderate amounts of fruit. Mix this with ‘clean’ protein options such as beef, lamb, chicken, and  turkey; and ‘clean’ carbohydrate options such as small amounts of brown rice, sourdough bread, and oats, all organic where possible. Wash this all down with water and vegetable juices…and maybe the occasional glass of red wine (I’m only human!)

Want to Be Better? Go to Rich’s website and sign-up:, and click the ‘Be Better‘ link at the top of the page!

Sources and Notes:

[1] – Y Li, Targeting Cancer Stem Cells with Sulphoraphane, a Dietary Component from Broccoli and Broccoli Sprouts, 2013.

[2] – CN Armah, A Diet Rich in High-Glucoraphinin Broccolli Interacts with Genotype to Reduce Discordance in Plasma Metabolite Profiles by Modulating Mitochondrial Function. 2013.

[3] – EE Devore, Dietary intakes of Berries and Flavanoids in relation to Cognitive Decline, 2012.

[4] – A. Hida, Effects of Egg White Protein Supplementation on Muscle Strength and Serum Free Amino Acid Concentrations, 2012.

[5] – M Raff, A Diet Rich in Conjugated Linoleic Acid and Butter Increases Lipid Peroxidation but does not affect Atherosclerotic, Inflammatory, or Diabetic Risk Markers in Young Men.

Can’t remember that person’s name? Get more sleep!

Sleep is the most beneficial aspect of any health and fitness program!

More than nutrition, more than physical movement, sleep impacts EVERYTHING you do. You simply will not reach your fitness goals if you don’t get quality shut eye!

From a business and productivity point of view, this has other effects. Do you forget people’s names, or react irrationally sometimes after a poor nights sleep? Well, don’t feel like you’re Robinson Crusoe here! There is some science behind why this happens.

You’re Temporal Lobes of your brain are located on the outer left and right hands sides of your grey matter. In these areas are located your areas for memory retention and emotional processing, your Hippocampus and Amygdala respectively. Studies show that these Temporal Lobes are heavily affected due to lack of sleep [1].

This infographic below from [2], and written by Theresa Fisher[3], shows how sleep deprivation impacts on different areas of your brain, and therefore your day to day life! Some of these impacts could be career limiting, so take note, and hit the hay stat!

Sleep Deprivation

Sources and Notes:

[1] G Palmgren, Australian Science Illustrated,Issue #35, 2015. Get a little shut eye.



Easter Detox: Ban the Bunny! Program details!


Cacao, the raw version of cocoa, is a naturally occurring substance with strong anti-oxidant properties. Antioxidants help the body’s natural defences to scour and remove free radicals, which when in abundance can cause illness, immune system dysregulation, and can be a possible precursor for cancerous cells. Cacao is also the main ingredient for chocolate!

So why Detox?

Cacao has a very bitter taste. If you’ve ever eaten 70% and above dark chocolate, you would have experienced this. However, when sugar and milk are added, you still get the ‘chocolatey’ sensation, but without the bitterness.

When we say ‘Detox’ then, we mean from all the additives, flavourings, and preservatives that are part of the ingredients in most chocolate. Apart from sugar, which by now the endless evils (whether they are factual or not) have been repeated to near death, the dairy used is most likely dried and powdered. This means you really have no idea how old the dairy is, from what source(s) it was derived, and where it has been stored.

What else is in your common, every day, store bought chocolate? Let’s have a look at a brand of chocolate you can buy almost anywhere in the world (they’re a household name):

Chocolate ingredients

At first glance, these list of ingredients contain:

  • Five (5) types of sugars.
  • Gluten.
  • Vegetable Fat: do vegetables actually contain Fat? No, they do not. ‘Vegetable Fat’ is derived from seeds and nuts.
  • Several Additives, some of which are considered safe for most people, such as 260 which is plain old Acetic Acid (Vinegar). However, 120 is Carminic Acid, or a derivative of this, and is considered hazardous for consumption. Even those considered safe, such as 476, is still called ‘Polyglycerol Ester’, and is synthetic i.e. made in a lab! Oh, and don’t forget the Sulphites! We have a great Blog Post on the Top 5 Food Additives to Avoid right here!

But enough scare mongering. Apart from the sugar, none of these are in dangerous amounts in isolation, so having a few eggs on Easter morning is not going have you growing a second head or keeling over immediately from a stroke. The point of this is to be aware that it’s not just cacao and farm fresh milk that go into your chocolate! ‘Ban the Bunny’ means we enjoy our Easter, then spend 4 days purging these added nasties out of our system.

Ban the Bunny- I get it now! What’s involved?

The Core Health Dynamics Easter Detox: Ban the Bunny will help you:

  • Reduce abdominal bloating.
  • Ease digestive discomfort.
  • Help you not get overtaken with sugar cravings.
  • Give you more energy.
  • Help you sleep better.
  • Assist with food choices and supplements that will help get your body back into nutritional alignment

Unlike Flat Belly Feb, which is a comprehensive 3 week Liver cleanse, the Easter Detox is designed to have you fighting fit for when you go back to work or have to look after the kids after the long weekend.

The focus will be on clean eating, water and juices, and using the right Supplements* to get your energy levels back to where they should be. This will give you a kick-start for any training and exercise regimes, in addition to just generally feeling ‘cleaner’!

(*Note that Core Health Dynamics has no affiliations and no financial gain from these Supplements, They are merely recommendations based on our experience and study).

What does my $29.00 cover for this program?

  1. Your 4 day Detox Shopping list.
  2. Your 4 day Detox food and drink elimination list, including healthy and delicious juicing recipes!
  3. Your list of Supplements.
  4. On-call fitness and nutrition advice. You can contact me ANY TIME during these 4 days for hints, tips, and help!

And as an added bonus, you will be placed on a list for:

  • A FREE copy of the Fitness 101 – Workouts for the Time Poor: Muscle Building and Weight Loss e-Book, due out in August 2015.
  • A 50% discount on the next Core Health Dynamics Detox program to be released in July 2015.

To join up for this quick, safe, and effective Detox, simply contact me at, or go to our website at and click on ‘Be Better’!

Easter Detox: Ban the Bunny! 4 Day detox starts on Tuesday, April 10th!

Look, I’ve got nothing against Easter!

In fact, there is a lot going for it. You get/have:

  1. Holidays, or at least an extended weekend.

  2. If you’re a Christian, you get to ride a 2,000 year old emotional roller-coaster (Christ has died – Booo!; Christ has risen – Yay!).

  3. Chocolate! FREAKIN’ CHOCOLATE!! (BTW – you should check out our Cacao Protein Energy Ball Recipe here!)

And it’s this last one that gets me excited! For 2 big reasons:

  1. I get a valid reason to over-indulge in my fave food of all time!

  2. I then get a reason to go hardcore on working out and nutrition!

Which leads us onto only 1 ultimatum:

1. Ban the bunny, and DETOX!

Core Health Dynamics Easter Detox starts on Tuesday the 10th of April and is designed to purge your body of chocolate overindulgence! This will be a fully structured, supervised nutrition plan, which will take 4 days. The all-inclusive cost is only $29! That’s less than $8 per day to detox, get your nutrition and exercise back into check, and feel absolutely amazing!

Are you in?

Email me at and let’s BAN THE BUNNY! (after Easter that is…I mean, who doesn’t love chocolate?).

The Evolution of the USDA Food Pyramid: An Unsound Foundation

Wow, it’s been a while huh? My apologies, it’s been a little manic, but have to admit I seriously miss Blogging when I don’t have time to get to it!
Anyway, I’m cheating by re-Blogging this Post below by Jessie at Health Hacking! Her website is right here: . Jessie is a Bio-chemist so knows her stuff. Her writing is articulate, informed, and entertaining. Go on, Follow her, I know you want too!
This Post is relevant for any country that has government led dietary guidelines. It’s very similar to Australia’s actually (which is scary). Enjoy, and Follow!


2015 is going to bring great things. Among others, HBO’s Veep season 4, the AppleWatch, but most importantly, the USDA is going to publish their new Dietary Guidelines for Americans. Every 5 years, the institution graces us with a data-filled report, and a simple take-home message, usually in the form of a pyramid (or more recently, a plate) to tell us what diet to adopt in order to “maintain a healthy weight, reduce the risk of chronic disease, and promote overall health” (sic).

While we wait with bated breath, please allow me to take you on a trip down memory lane and look at the evolution of this dear Food Pyramid.

Let’s start in 1943. The USDA created the ‘basic seven’ food groups which they recommended every American ate on a daily basis.
Screen Shot 2015-01-19 at 11.31.48
These were the first guidelines, and in my opinion, the best the USDA ever gave. It’s all down hill from…

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