Andrea McLean Chat

Andrea McLean Chat

Andrea Mclean Chat

In this second episode, Glynis sits down with Loose Women presenter Andrea Mclean and has a chat about her relationship with food and any questions or problems she may have about it. She explains why being In-Sync means you have tons of energy, sleep well and your body weight stay consistent.

Andrea and Glynis talk digestive discomfort

She discovers Andrea McLean often has a problem with bloating – something we all suffer with from time to time.  The good news is Glynis thinks she knows why. Together they share their secrets for banishing the bloat and Glynis explains how being In-Sync is all about following an anti-inflammatory diet. When we are out-of-sync our energy is low, our hormone balance disrupted and we feel tired-all-the time.

Andrea McLean does the In-Sync Fridge Challenge

Andrea McLean does the In-Sync Fridge Challenge

The In-Sync Fridge challenge

In the In-Sync fridge challenge series, no-one’s fridge is safe from Glynis as she peers through. She’s determined to find what people are really eating behind closed doors and the truth has to be in their fridge. She then rates them out of 10 on the In-Sync scale. People seem to be taking this a bit personally as you will find out in each episode.

Glynis meets Andrea Mclean

In this second episode Glynis meets Andrea Mclean to talk about a range of subjects from bread to champagne, from optimum protein to vegetable diversity and from lactose intolerance to the discomfort caused by lectins.
Find out what In-Sync rating Glynis gives Andrea and how she feels about it…..

Don’t underestimate the power of sleep

Don’t underestimate the power of sleep

Did you know that….

  • Sleep loss costs the UK economy over £30 billion a year in lost revenue
  • After just one night of only four or five hours’ sleep, your natural killer cells drop by 70%.  Natural killer cells are your virus and cancer fighting cells
  • Brain scans reveal a 60% amplification in the reactivity of the amygdala – a key spot for triggering anger and rage – in those who were sleep-deprived
  • Sperm counts were 29% lower in men who reported regular poor sleep

Biorhythm

On The In-Sync Diet we recognize that biorhythm is one of the most important influencing factors on health. Biorhythm is our sleep wake rhythm that has an impact on every organ and system in our body from our heart function down to our digestion.  And its influence on the immune system is massive.  When we are out-of-sync we become fatigued, hormonally imbalanced, unable to sleep and start to store fat around the middle.

We are genetically programmed for twelve hours of activity and twelve hours of rest of which some will be sleep.  When our brain senses darkness we produce a hormone called melatonin which is designed to make us feel drowsy.  Melatonin is also a crucial repair hormone that works to protect us against disease.

In this article leading neuroscientist Matthew Walker talks about  why sleep deprivation is increasing our risk of cancer, heart attack and Alzheimer’s and what you can do about it.

Click on this link to find out more

Glynis Barber talks to The Lifestyle News Hound about life In-Sync

Glynis Barber talks to The Lifestyle News Hound about life In-Sync

The Lifestyle News Hound is a new podcast with a new direction and a fresh look at all things lifestyle, relevant and innovative to salute women 40 plus.  Hosted by Emma Forbes and Gemma Sheppard, it is both inspirational and aspirational with love, laughter and wisdom.  In this episode the wisdom is coming from Glynis Barber as she talks to her hosts about her In-Sync transformation and gives her top tips for good health.

Click here to listen to the podcast

 

Here are some of Glynis’ key take-homes:

Eat

  • Evolutionary nutrition may have something to say about our current  lifestyle because we are eating ourselves unwell.
  • There are foods that are harsh for the gut to digest even without allergy and intolerance and these can take their toll.
  • We should forget calories because they are irrelevant and really it is all about the foods you eat. Dieting can put tremendous pressure on you. Instead we should be more proactive about what we eat.
  • Breakfast may not be the most important meal of the day and often can be our most calorific meal – even smoothies can pile the calories on.
  • If you want to have more energy you should eat less often. Yet the world we live in is all about snacking.

Move

  • What you eat and when you eat and timing it in conjunction with exercise is very important if you want to burn fat.
  • Exercise is very effective for fat burn and also acts as an anti inflammatory when you exercise in a fasted state.
  • Eating and drinking little and often is a behavior that our brains do not recognize. In our evolutionary past, hunger and thirst were signals to move and hunt and forage.

Rest

  • Rest is as important as moving – we should aim to get quality sleep and go to bed at a decent time.
  • Being In-Sync means living within your biorhythm by trying to get into good habits e.g. by going to bed at the same time, not keeping your phone by your bed. It is basically about finding your rhythm and what works for you
  • Tired-all-the-time is now a syndrome. Part of the problem is our constant grazing.  We do it to keep blood sugar levels stable but in reality it means we are constantly digesting and that consumes energy.
  • One way to prepare for the day is to start with a short meditation. This means being still and breathing for five or ten minutes to calm the nervous system.
  • You can come to the four pillars of health at any point in your life – it is never too late to get In-Sync and go back to the four pillars.

 

Why calorie counting does not work

Why calorie counting does not work

Obesity rates have also doubled in the last 20 years and in Britain we are considered to be the most obese nation in Western Europe.  Clearly the mainstream approach to weight management, by calorie counting, is not working so why is this the case?

Calories in and calories out

The calorie counting approach relies on the hypothesis that we gain weight because we have consumed too many calories that we are not able to burn off through movement.  Proponents of this approach say that by eating less and moving more we are able to manage our weight better.  To reduce weight, we are encouraged to count calories each day and stick within a certain range. Often we are advised to eat the majority of our calories in carbs and reduce sugar, which makes sense, and fat, which doesn’t – as we explain.

One of the major problems with this approach is that not all calories are equal as far as the body is concerned because they have different effects and go down different metabolic pathways.  Carbs get broken down to glucose in a process known as glycolysis and generate relatively little chemical energy known as adenosine tri-phosphate or ATP.  This is why if you have eaten a meal that is high in refined carbs as in pasta or potatoes, it is quite likely that you feel full initially because of the volume in your stomach but it gets metabolized quickly and then you are hungry again.

Protein and fats

Protein and fats also get broken down to produce ATP.  Whilst protein tends to yield as much energy as carbs, one of its benefits is that it breaks down more slowly and so offers more sustainable energy.  This means that by consuming concentrated protein with each meal we are less likely to snack.

But healthy fats get the top prize because they make so much more energy than either carbohydrate or fat.  Not only that, if we reduce our carbohydrate intake to non-starchy vegetables only and eat sufficient protein and plenty of healthy fat in conjunction with different types of exercise, we can also produce ketone bodies in the liver. Ketone bodies then provide an additional energy source.  Ketosis, the process that yields ketone bodies, is now considered to be a healthy way of shifting body fat and increasing energy levels.

Skinny fat

And on top of this, one of the main reasons why people put in on weight is not that they are eating too much fat but too little.  The over-consumption of high carbohydrate foods can cause us to become skinny fat which means fat on the inside but skinny on the outside – not having enough muscle.  Reliance on the regular intake of carbohydrates makes us less likely to be able to burn fat and when on a this kind of a diet, more likely to breakdown muscle instead of fat as an energy source for the body.

Not only that, eating the right kind of foods also provide so much more for the body than just calories.  All of our energy systems require nutrients that act as co-factors to enable the biochemical reactions to occur in our body.  Without nutrient such as B vitamins, magnesium and zinc to name a few, we would not be able to function well and yet the calorie counting approach does not take this into consideration.

The struggle

Calorie counting can create an internal conflict for us, negatively affecting our relationship with food and possibly leading to a stronger desire for the wrong kinds of foods.  We should not be interacting to food in such a ‘spreadsheet’ way.  From an evolutionary standpoint, we are programmed to desire high calorie foods as they would have ensured our survival.  In our evolutionary past these foods would have those that were high in healthy fat because they yielded the greatest amount of energy.  And that is just what we should be doing now. To learn more, see our The In-Sync Diet 6 Step Plan.

 

 

 

In-Sync Chat with Kate Thornton

In-Sync Chat with Kate Thornton

In-Sync Chat

In In-Sync Chat, Glynis sits down and has a cosy little chat with people about their relationship with food and any questions or problems they may have about it. She explains why being In-Sync means you have tons of energy, sleep well and your body weight stays consistent once you have reached your ideal weight.

Here she chats with TV presenter Kate Thornton who has had problems with her energy and gets mid afternoon dips. Glynis too used to have issues with energy and get energy dips that would make her tired and grumpy. She puts it down to the fact she used to rely on eating little and often to try and keep her blood sugar levels more stable. But really what she was doing was putting more pressure on her digestive system by doing so. Glynis explains that the more often you eat, the more your digestive system has to get to work to make sure you digest your food. And this can make you tired.

And of course, as Glynis highlights, what you eat when you do eat is all important. Remember that healthy fats and protein will make you feel fuller for longer and help you to avoid the snacking trap. Energy dips and sugar cravings may be due to you relying on the constant top-ups of food. The minute it is all metabolized, you are hungry again. And this way you never burn fat. When you burn fat you make so much more energy for yourself.

The In-Sync Diet is an exciting user-friendly online 6 step plan. It has been carefully honed into a six phase programme with lots of videos to help you along the way. As well as exercise videos and even a guided meditation, co-founders Glynis and Fleur will tell you what to expect in each phase.

Each phase is based on the four pillars of health – Eat, Drink, Move and Rest. Each pillar gives you the essentials you need to achieve success. We know that most diets either don’t work or have few lasting effects. The In-Sync Diet Plan works because it transforms your body from relying on sugar as an energy source, to burning fat. When you burn fat you not only look leaner and more toned, you drop weight and have much more energy too.

Join us and the tens of thousands of other In-Syncers for your health and weight loss transformation.

The In-Sync Fridge Challenge with Kate Thornton

The In-Sync Fridge Challenge with Kate Thornton

In the In-Sync fridge challenge series, no-one’s fridge is safe from Glynis as she peers through. She’s determined to find what people are really eating behind closed doors and the truth has to be in their fridge. She then rates them out of 10 on the In-Sync scale. People seem to be taking this a bit personally as you will find out in each episode.

In this first episode Glynis and Kate talk about healthy proteins and not so healthy ones. Having adequate amounts of healthy protein in your diet is important but we don’t want you to have too much of the processed meats such as bacon, pancetta, sausages, ham, chorizo and salami because of the preservatives that may not always be good for you.

The conversation then naturally turned to smoked salmon and whether that might be a good option. Eating more fish means you are eating more anti-inflammatory omega 3 fats that are often low in our diets. And when you are choosing fish you may want to select wild rather than farmed so that you are exposing yourself to fewer chemicals. By the same token, when you are selecting red meat (beef, pork, lamb), grass-fed may be a better choice. The meat will be higher in anti-inflammatory omega 3 fats too.

The way meat is cooked is also important to consider. High temperatures produced by roasting or frying can create unhealthy chemicals so aim to cook for longer at lower temperatures using oils that are able to withstand heat better, to prevent this from happening. And we give you plenty of suggestions of what to use.

Glynis was delighted to see that Kate uses a healthy fat, butter instead of a low fat-spread such as margarine. Butter tastes so much better and it is also one of the best sources of vitamin A and other vitamins such as E, K and D. Margarine is a processed food created from vegetable oil. The process of making the liquid into a solid can potentially produce trans fats that have been linked to many health conditions including heart disease.

Festive gluten-free pistachio, orange and olive oil cake

Festive gluten-free pistachio, orange and olive oil cake

This festive pistachio, orange and olive oil cake is pretty much completely In-Sync except for the coconut sugar and it is completely gluten-free. If you are looking for a delicious alternative to Christmas cake, here it is.  We have kept the sugar amount fairly low but feel free to make it even lower. With the delicious addition of extra virgin olive oil, the centre comes out beautifully moist and sticky.

Gluten, grain and dairy free

1 loaf serves 8

Ingredients:

 

250g unsalted and shelled pistachios

100ml olive oil

4 eggs, separated

3 tbsp orange juice

1 tbsp vanilla extract

100g coconut sugar (organic, unrefined crystallized blossom nectar)

100g ground almonds

grated zest of 1 orange

1 tsp baking powder

½ tsp salt

 

Instructions:

 

  • Preheat the oven to 190C/170C fan/gas 5. Lightly oil a 900g loaf tine and line the base with baking paper.
  • Grind the pistachios in a food processor until it forms a consistency similar to the ground almonds. Don’t overdo though as it could start to turn into a paste.
  • Mix the egg yolks, orange juice, olive oil and vanilla extract together in a medium sized bowl. In a large bowl mix the dry ingredients together and then empty in the wet ingredients from the other bowl (not the egg whites). Stir well so all the ingredients are well combined and the mixture is evenly moist throughout.
  • Whisk the egg whites in a separate bowl until stiff and then fold into the cake mixture with a metal spoon.
  • Pour the mixture into the prepared loaf tin and bake for 35-40 minutes until the cake feels springy to the touch and skewer inserted into the cake comes out clean.

 

 

Keeping the weight off at Christmas

Keeping the weight off at Christmas

Keeping the weight off at Christmas can be difficult but it was not always the case.  Way back in our evolutionary history, when we depended on foraging and hunting for subsistence, winter would have been a time for enforced fasting.  This is simply because there would have not been enough food.  During this harsh time of the year, we would have had to rely on stored energy – namely our protein and fat stores – not something we need to do in modern life.

Of course nowadays it is completely different and probably the idea of having to go without during the festive season may seem abhorrent.  And rightly so, because we tend to come together at Christmas and celebrate with family and friends – it’s no time for denial.  But there are measures you can put in place to make sure that the pounds don’t pile on and still eat heartily and feel like you are treating yourself for all the hard work you have achieved in the year.

Keep up the exercise

There is no doubt that the freezing temperatures and limited daylight hours force us indoors more than we may want.  But there is no need to be sedentary.  Physical inactivity has been linked to almost every type of chronic illness including heart insufficiency, Type II diabetes, metabolic syndrome, gallstones, depression, neurodegeneration and the list goes on.  Here are our suggestions:

  • Dance to your favourite Christmas track for ten minutes each day
  • Take the dog out for a walk more often and if you don’t have a dog go with someone who does.
  • Find a hot yoga class – there is nothing like going into a heated room when it is freezing cold outside
  • Wrap up and go for a long walk to build up an appetite.

Eat plenty of the right kinds of foods that will fill you up and keep you satisfied for longer

Check yourself to make sure you are not feasting too much on the wrong kinds of carbs.  Foods like the bread, the cakes, the pasta of this world may make you feel like you are full but will not keep you going for long.  They will have you reaching for more within two hours of last meal.

  • Go for a good protein source at breakfast if you eat it(eggs, poultry, fish, mushrooms, nuts ) rather than toast or sugar cereals. This can help prevent the rollercoaster ride of cravings and blood sugar drops later on in the day.  And make sure you always include protein in each meal
  • Enjoy your root vegetables cooked in healthy fat – duck fat, goose fat or even coconut oil. Coconut oil particularly is easily absorbed and converted straight to energy. The more energetic you feel, the more calories you burn.
  • Enjoy a variety of vegetables as your main carbohydrate source with root vegetables offering the most energy

Additional fat burn tricks

  • If you enjoy a glass of wine, keep it to within your mealtime only. Anything with calories between meals can potentially stop you from burning fat.
  • Include some ‘thermogenic’ foods in your diet i.e. foods that increase your body temperature so that you have to use up calories to cool down. These include turmeric, green tea and peppers especially chilli.
  • Visit a cold plunge pool if you dare! This form of hydrotherapy especially after a sauna can stimulate the circulation and tone the skin.  It may also help to burn fat.

 

 

 

 

 

American Brussel Sprout Salad Recipe

American Brussel Sprout Salad Recipe

”  I hate brussel sprouts!  I’ve not eaten them since I was very young and was made to.  However, when I was in California one time, I kept coming across brussel sprout salads.  I thought it was beyond weird to have such a thing until I went to a friend’s house and she served a version of it.  I tentatively had a mouthful and to my amazement loved it so much I went back for seconds ….. and then asked for the recipe….”

Glynis Barber

Ingredients:

660g brussel sprouts

1 cup almonds well toasted

3 tbs finely grated Reggiano Parmigiano (leave this out if you want to be completely In-Sync)

2 tbs finely sliced chives

1/3 cup of extra virgin olive oil

2 tbs of truffle oil (hard to find but I found an olive oil that has truffle oil in it)

2 tbs lemon juice

½ tsp sea salt

½ tsp freshly ground pepper

¾ cup of dried cranberries (dried fruit is high in sugar so not ideal.  Could easily be left out or just add a small handful.  Fleur says the incredibly nutritious of the sprouts makes it okay to add just a few!)

 

Instructions:

 

  1. Wash the sprouts and slice as thinly as possible
  2. Make the dressing by mixing the olive and truffle oils, lemon juice, salt and pepper
  3. Toss the sprouts, almonds, cranberries, cheese and chives together and then toss in the dressing
  4. Sprinkle on a few chives to garnish
Ten reasons why we should be eating insects

Ten reasons why we should be eating insects

Whether you can stomach the idea or not, there seem to be many good reasons why we should be eating insects.  And sustainability has to be one of the arguments in favor of adding bugs, that have been a human food for centuries, into your daily diet.  The problem is I’m a Celebrity… Get Me Out Of Here is dominating our screens at the moment and you probably cannot help imagining the horrors of what it might be like to take part in the dreaded Bushtucker Trials

Ten benefits to eating insects

But have you ever considered and what the benefits might be of eating all those critters and creepy crawlies.  Before you do, we have to assure you not to worry, we won’t be making you eat bugs on The In-Sync Diet!  But we can’t help thinking that they are very much In-Sync and here are ten reasons why:

  1. Eating insects is nothing new. 2 billion people on the planet are already eating them as a regular part of their diet.  In the West, it is probably our cultural fear of eating bugs that prevents them from appearing on supermarket shelves, and on reality TV shows instead, but in selective restaurants you will find them on the menu.
  2. The world’s population is expected to grow 9 billion by 2050 meaning there are greater demands for food supplies. Conventional animal protein sources including beef, pork, and chicken meat may not be able to meet this need, opening a door to alternative sources.
  3. Eating insects may be good for the environment because they need less space and less water as well as food. And they emit fewer greenhouse gases too.
  4. Insects are rich in protein and healthy fat.
  5. They are also high in B vitamins including vitamin B12, zinc, calcium, magnesium and iron.
  6. Raising insects can be done without the use of antibiotics. The global overuse of antibiotics is creating the rise of superbugs – disease-causing bacteria in our environments that are resistant to medication.
  7. Mealworms, grasshoppers, spiders and water bugs are all making an appearance but it is edible crickets that are proving to be the most versatile. They mature in less than a month and are used to living in dense populations.
  8. Because of the simplicity of their central nervous system, they are unlikely to feel pain. But even if they were, they are frozen which puts them into a natural sleeping phase before they are harvested.
  9. And the good news is that they can be ground down into flour so you can reap the benefits without having to eat a critter whole.
  10. But if you do eat them whole, apparently they have a nutty flavor not unlike bacon (but without the preservatives) particularly after they have been roasted!

 

What really was the caveman diet?

What really was the caveman diet?

The caveman diet has been a subject of intrigue in the last few years, particularly as we know our genes belong to the Paleolithic era. But recent research does away with the myth that our early ancestors were hunting big game and eating huge quantities of red meat.  In addition to significant amounts of fish, shell-fish and birds, we appear to have had a high plant based diet eating at least 55 different plant species per week.

It’s likely that in our ancestral past, we made the transition from apes to human at the interface of land and water.  This suggests that traditionally living tribes were more often fishermen-gatherers than they were hunters. And the explanation for this is that hunting is a difficult practice and there would not have offered a reliable source of food.

On the other hand, most vegetable foods were available all year round.  Taking modern-day tribes such as the Tanzanian Hadza as an example, we know that they still subsist in this way.  In addition, being by the waterfront would have given our ancestors access to fish and seafood and on land they would have been able to catch birds.  The beauty of protein that comes from ‘swimming and flying’ sources is that it is high in protein and healthy fats such as the anti-inflammatory omega 3 fatty acids.

Modern lack of variety

In our ancient past we would have consumed an enormous variety of vegetable foods. Our genome has gradually adapted to the fact that plants have been the basis of our diets.  The problem is that in the past two to three generations we have been increasing our consumption of refined foods such as bread and bakery products.

Plant food variation has been on the decline since the advent of agricultural revolution 10 000 years ago.  This is considered a contributing factor to most modern day chronic disease.   To make things worse, processed meat (bacon, ham, sausages and salami) and refined fats (vegetable oils and margarine) have now become a staple in our diet and do not promote good health.

Over-consumption of grains and cereals is a problem for our waistline and our health.  This is because whilst they may be energy dense they are not nutrient dense and many people tend to have a sensitivity to gluten and other proteins in gluten-containing grains.

Legumes such as kidney beans and pulses such as lentils can also cause problems if consumed frequently in large amounts.  They are embryos that ensure the survival of the plant.  To this end, they contain plant chemicals called lectins that are designed to stop predators from eating them by damaging their insides.  When we eat them, lectins can prevent us from absorbing certain nutrients and they can irritate our gut contributing to a syndrome known as leaky gut.  If they are an essential part of your diet, they should be prepared carefully to ensure they do not cause inflammation in your digestive tract.

On The In-Sync Diet we use current knowledge in  evolutionary biology as the basis for our dietary recommendations.  And we go even further than this because we look at the timing of food in relation to exercise to benefit your genes and promote health.