Ask Me Anything E5: Why blood work is more complicated than you think

Finally another episode of Ask Me Anything.

For the fourth episode, I tackle a question about ‘normal’ values for blood work. Ultimately, this was a really personal question about an individual’s own lab work, so I took it as an opportunity to talk about some really important aspects of blood work that often don't get discussed.

In a nutshell, I cover three main sub-topics:

1. A broad discussion of the various internal and external factors that influence blood work
2. Getting labs and why it’s important to be critical of the analysis process
3. What do the results actually mean, and the power of creating personalized data

Want the quick notes version?

It’s complicated.

I fully support individuals taking an active role in understanding and managing their own health state, and the importance of working with health practitioner(s) to do so. I don’t support DIY lab analysis, conventional medicines use of testing as a singular, static and completely depersonalized diagnostic tool, and the overall ignorance towards the multitude of other crucial internal and external variables that must be accounted for, explored and discussed.

Blood work should not be the judge, jury and executioner.

It should be one of many tools used to examine an individual’s health state. Additional methods should be used in conjunction with bloodwork, such as tracking and applying other markers of biofeedback, and then looking at everything in individual context. Building personal data is how you can begin to build a healthier and sustainable body from the inside and out.

If you like what you see - feel free to share and comment below. Want me to cover a topic or quesiton a video? Please shoot me a message. 

Video by: Alora Griffiths
aloragriffiths.foliodrop.com
FB: Alora Griffiths
IG: @aloragriffiths

Ask Me Anything E4: Keto, Fasting & Why I Hate Diets

Then there were 4! 

In the fourth episode of Ask Me Anything, I provide a response to two separate questions on nutrition protocols: (1) Keto for Fat Loss in Women; (2) Intermittent Fasting for Longevity. 

But in typical VF fashion, what I talk about is far from the overly generalized and 'absolute' answers that often get thrown around to these types of questions. I cover all of this and more → 
· A reminder why diets are only temporary
· The often forgotten therapeutic role of food
· A 'diet' is only as good as your digestion. 
· The Keto, PCOS & gallbladder connection ... (aka. why your poop is yellow liquid & burps smell like sulphur) 
· #gutlife - The importance of a healthy gut microbiome & functioning GI system
· Personal story about my own digestion troubles, elimination diets & trigger foods,  
· Why a tummy ache isn't the only thing you have when your digestion sucks
· Things to consider about about specific protocols like keto & IF
· Dispel some industry nutrition myths
· Provide some practical tips for eating for your BODY, health, performance and goals

Then there were 4! In the fourth episode of Ask Me Anything, I provide a response to two separate questions on nutrition protocols: (1) Keto for Fat Loss in Women; (2) Intermittent Fasting for Longevity. But in typical VF fashion, what I talk about is far from the overly generalized and 'absolute' answers that often get thrown around to these types of questions.

Don't forget, eat for your body, eat for your goals! 

If you like what you see - feel free to share and comment below. Want me to cover a topic or quesiton a video? Please shoot me a DM or leave a comment. 

Video by: Alora Griffiths
aloragriffiths.foliodrop.com
FB: Alora Griffiths
IG: @aloragriffiths

SWIS 2016 Clip: PCOS

From my talk at the 2016 SWIS Symposium on Female Competitor Health. In this clip from the SWIS 2016 Video library,  I discuss PCOS (Polycystic Ovarian Syndrome) and the steroid list women may take for competition ... aka pixiedust. 

Learn more about SWIS:
http://swis.ca/
Access to SWIS videos
FB: Swis Video
 

Machine Modification & Basic Booty Finisher

Because size matters.

Still haven't found any takers for getting a booster seat made, but let me tell you - the double or triple folded mat mod is an essential part of my training toolbox. Something so simple truly makes a world of difference when you're 5'1. 

As the industry cliche says - "train for your goals, no matter how big or small they may be" ... but let's face it, who's the one training? YOU! Who's goals are they? YOURS! You can't move forward towards your goals without first learning to train for YOUR BODY!

At the end of the day, no matter what training plan you bought, who wrote it or how good they promise the results will be by the end, if the machine don't fit, you've got to modify it! 

Plus, if your my size and don't fit in a leg press, there's no way to fully maximize the power of a focused fire-starting booty finisher.

Here's are the rules for a VF classic deadly lower body finisher: 

1. Start with a deadly high volume ham and  glute workout ... then find yourself a good ol'cable leg press

2. For the load, use + / - 10lbs your body weight. Place your feet mid-platform close-ish stance and work the FULL range of motion EACH and EVERY

3. The goal is continuous motion until you can't anymore ... avoid lock out!!!! When you get sloppy or can't take the burn, PAUSE for a maximum of 15sec ONLY!!! You can take as many 15sec breathers as you need to but the trick is to try to get all 100 reps in by the 3min mark. Even if you don't make it... KEEP GOING strong

4. Hobble-wobble out of the gym with the most stupid glorious glute pump. 

Let me know how it goes! 

Cinnamon Coconut Covered Almonds.

One of my simple, favourite sweet treats for a high fat day.

1oz raw almonds (around 23)
1 tsp. virgin coconut oil melted
A dash of cinnamon, pinch of sea salt and sprinkle of powdered Stevia (use a cup-for-cup brand such as Stevia in the Raw)

Melt coconut oil in a small dish. Add in almonds and mix. Add powered ingredients ensuring almonds are coated. Throw in freezer for 15mins or until coconut oil has hardened. Break up the almonds with a spoon & enjoy! 

(223.5cal; F19.5g, C6g, P6g)

A VF Kitchen Secret: Cube Life

Nut butter, portion control & ice cube trays.

Did you know that 1 tablespoon is equal to 1 cube in a basic ice cube tray?

This discovery helped me with my day-to-day eating on the go and also has been a brilliant solution for nut or seed butter portion control 101 ... we all know how easy 1 tbsp can turn into 1/2 cup when eyeballed and measured with our stomachs. 

Here's what I do. Add a bit of melted coconut oil to my softened nut butter (for me it's sunflower seed).

Why?

Coconut oil is solid at room temp and condenses quickly at lower temperature, which allows for the cubes to be stored in the fridge as solid squares and not gooey messes. I like to add in some cinnamon and maple extract, then portion and stick in the the freezer for a bit to harden. Pop out the cubes and store in the fridge.

There you have it - an easy grab and go fat serving without the mess, fuss and no chance to deviate! 

Protein YamOatie Waffles

Wet Ingredients:
20oz yams, cooked & mashed
3 tbsp Organic Virgin Coconut Oil
2.5 tbsp All-Natural Egg Replacer pre-mixed with 5 tbsp cold water
2 tsp Pure Vanilla Extract (alcohol-free)
2 tsp Pure Maple Extract

Dry Ingredients:
14 scoops @truenutrition Vanilla Birthday Cake Cold-Filtration Whey Isolate or a Dairy Free protein option
1.75 cup Gluten Free Oat Bran (blended into flour - I use a coffee grinder) 
1 tsp baking powder + 1 tsp baking soda
Dash of sea salt
1.5 tbsp cinnamon
3 packages of Pure Via Stevia

Using a food processor or mixer pre-blend the yams to make sure they are lump-free. Add in rest of "wet" ingredients and blend. Add in "dry" ingredients and blend until just mixed (to reduce making bubbles!). Should be a lava-like consistency. 

Once waffle iron is pre-heated (I use setting 3 on mine - not too hot) spray with coconut oil or olive oil cooking spray. Pour 1/2 cup of batter into iron and cook until done.

Makes x11 classic-sized waffles.

Each full waffle = 39g PRO / 32g CHO / 7g FAT (347 calories)