Peanut Butter Porridge with Peruvian Cacao This is not your average 'porridge for breakfast' but a antioxidant rich meal to serve the demanding needs of an athlete as well as those dedicated to healthier living, to which I add that no athlete will...

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Pomegranate Raspberry Overnight Oats The simple yet profound truth is that no athlete will reach their potential if they fail the manage a nutritious diet. It truly is that simple and for all the promising athletes that fell short of their...

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Raspberry Banana Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. Simple, yet profound and any suggestion otherwise is nonsense for without the proper dietary support the utmost potential...

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Blueberry Overnight Oats No athlete can achieve their promise if they fail to manage a proper diet. This simple fact is equally a trying realisation for many as for decades proper dietary habits have rarely been emphasised...

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Recipe: Porridge, Eggs and Courgette Food is fuel to serve the demands of athletic development. Whether one is at the height of sport or a young athlete with dreams of the next level without the proper fuel no athlete can reach their...

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The Round Table XI

Category : Uncategorized


Despite many suggesting complex dietary habits, the most important approach is ‘simple and sustainable’ and allows for relative ease with lifestyle habits. Ultimately the goal of all dietary approaches is to assist the public to a healthier, more active, life.


Sustainable dietary principles are part of our heritage but unfortunately the modern world, for all its ‘conveniences’, conveniently discarded the past. Look deep into your family’s photo album and I suspect the basic logic of home cooking was not only delicious but typically healthy. What happened sometime in the last approximate sixty years that much of the common sense was replaced with nonsense and many jumped on the quick road to ‘convenience foods’ and poor health was around the proverbial corner.


Just as it is important to establish an effective approach to how and what to put on your dinner table each night eat, there are a number of basic decisions when it comes to establishing a healthier diet. Each of these approaches will be a positive influence within your life as well as assisting athletic development goals.


  • Food is the most powerful ‘drug’ in our lives. Not only must we be concerned of what and how we eat but quality of choice. Choose better quality food and if you are so fortunate to have a backyard, cultivate a garden. This is not only relaxing and fun but will save you an enormous amount of money.
  • Complex ratios seem to work best in books and articles read by those in the exercise industry whom wish to quote complex ratios in an effort to convince the public of their ‘vast’ expertise. Truthfully, the overwhelming majority of the public requires a simple approach of healthy balanced meals with meat, vegetable and fruit sources with proportions of each roughly the size of your palm works perfect. If you keep your food choices from within healthy options, maintain control with portions it is only time until you achieve your goals. This approach may not have the glitz of algebraic formula but it worked for centuries and needs to be restored.
  • Eliminate packaging waste. This might seem like an odd goal but if you eliminate packaging waste your shopping bag will be full of fresh food. Once you reduce packaged or processed food your health will significantly improve.
  • No processed foods, soft drinks or ‘fast food’ and yes, if you drink coffee make it black. Save your health, save money and help reduce health care costs. If you do not think the latter is serious please understand projected health care costs, of which much is related to poor dietary habits, will cripple many economies in the future.
  • Drink more water. The majority of people do not consume sufficient water and it results in a myriad of problems.


Summarily, the answer to diet problems lay not in complex solutions but Simplicity.


Written by John Davies
©John Davies Consulting Services, 2015
All rights reserved


Breeding Success

Category : Uncategorized


Though the media is rife with tales of a starry-eyed dreamers stumbling onto a successful venture, for those who stand atop the victors’ podium, it comes through a well-orchestrated plan of attack.


Success does not come by chance


The structure and cadence of countless skills that were once commonplace in society are rare taught today. We develop the ability to operate complex computer skills that were once exclusive to scientists yet the majority fail to converse and for that matter, respect the art of conversation beyond a topic where they are not the object of attention in the ‘culture of me’.


Amongst the litany of skill sets lost to many in the present day, is the most basic notion that success does not come by chance.


Success is a habit where small parcels of positive habits spur a domino effect towards a goal fulfilment yet always reliant upon order, structure and discipline. Each of these traits, maybe quite small in isolation but they form a pathway to greatness. Sadly, positive habits and other issues of character development have been lost in a society that has confused ‘painting outside the lines’ as freedom of thought.


Order, structure and discipline are the hallmark to success.


Systems of success build through endless strains of interoperability, where capabilities in a seemingly unrelated area, later positively influence another. The smallest trait or basic habit may be an angle of response that sets a whirlwind off and a successful venture.


There are many key links in the pathway to success, some minor habits that few consider but quite possibly, from the broadest of broad scopes the most important is visioning the victors’ podium. What stands atop is a matter of personal wishes, setting and environment but to be successful you must first believe in your abilities and set a course. Ultimately, this comes down to the direction you are going, is the direction you are looking


Be bold, be audacious and fear nothing. Tomorrow starts today.


Written by John Davies
©John Davies Consulting Services, 2015
All rights reserved


Recovery does not come by chance

Category : Uncategorized


The paradox of the modern athletic development and exercise field is that many obvious solutions to training questions are rarely considered. While at times it befuddles me that the ‘obvious is no longer obvious‘, such is the case in a marketplace where people drive to gym to walk on a treadmill and exercise is accepted as something you do in a gym setting.


Of the many peculiarities in exercise is the notion of ‘overtraining‘ that is both factual but lacks any remote real world backdrop. The beast in the Serengeti runs when it is pursued whether fatigued or not or it understands one can sit at the table or be served. The entire notion of ‘overtraining’ leads to many anecdotal references, each accurate though they tend to ignore the problem.



In the sporting world, virtually every athlete looks perfect in those hazy days of spring but give me a good late autumn or winter storm when you can barely feel your fingers, nursing months of injuries and know one error and it could be the last time you have the chance to play (and get paid handsomely to play a child’s game). Give me a veteran, who despite a portfolio from the medical staff that says the playing days are over still has that glint in glint their eye and you know they understand about getting the tough job done.


Within nature it is even simpler because you are either ready at all times or you might be the next meal for the pack and while that seems dramatic, there is very simple straight truth to it.


That aside, ‘overtraining’ does occur and is one of the most problematic physical issues a dedicated exercise enthusiast or athlete can encounter. Fortunately, the issue of ‘overtraining’ also comes with likely the easiest solutions set you will EVER face in sport, exercise or life.


‘Overtraining’ will occur due to the following reasons:


  • Poor training program design
  • Low levels of work threshold
  • Lack of active recovery work within training
  • Insufficient rest patterns
  • Lack of recovery and regeneration work in non-training
  • Poor diet
  • Lack of focus in nutritional supplement program


If you do not manage these areas, your goals will be more difficult to reach, training will be more complicated given you will consistently deal with obstacles related to fatigue and you simply might fall short of your objectives. This is not precisely ‘rocket science’ as simply if you don’t eat a nutritious diet your body will, sit down for this, not be supplied the nutrition it requires nor if you decide ‘club life’ is more important than ‘sporting life’ will you be prepared for optimal performance.


The worst possible thing you can do to enhance recovery is consider complete inactivity as a way to restore optimal conditions. ‘Doing nothing’ is not a manner to improve recovery but part of a lazy exercise culture who uses the phrase of ‘overtraining’ as a trump card to get out of work.


The ‘good thing’ of recovery work is that is it not complex to manage and likely the most direct of all training concerns. Simply, ‘

recovery does not come by chance

‘ and requires effort including a proper diet at all times, sufficient sleep, ice and Epsom salt baths, contrast showers, massage therapy and appropriate nutritional supplementation. Manage daily and any concern of ‘overtraining’ greatly diminish.


Written by John Davies
©John Davies Consulting Services, 2015
All rights reserved


A proper diet is the ‘fuel’ to a healthy life

Category : Uncategorized


While it is cliché, a proper diet truly does fuel your body. However, unlike the overdone marketing phrases, our bodies are not machines and whilst many dietary rules will remain uniform to the broad population, each person will react to a diet slightly different. Equally, while I note the obvious that we ‘are not machines’, food is not simply ‘fuel’ but part of the experience of dining and during this holiday season, a great role in the fellowship of the family meal.


That may come to some surprise as many will look for dietary advice and expect a draconian approach to diet during the holidays but it should be the contrary. I wish to stress for each reader to enjoy the holidays, the blessing of a meal with a family and fill your personal photo album with memories you will cherish a lifetime.


That said there is a great difference between the third mountainous helping and enjoying a meal with a family. Passing on the lecture of gluttony and sloth like tendencies, with food as so much of a central item in the holidays, it is time to shore up the choices, choose healthier options and hopefully make this the year to show more moderation as well as establish a new, possibly radical, approach that will have lasting benefits.


Using a two-pronged tactical plan for the holidays, consider where you do your shopping and naturally your choices, while of-course respecting your personal budget. I warrant many of these suggestions will be very difficult but they will go a long way in establishing healthy dietary patterns.


If possible, do your shopping at a local grocer that supports regional farms and purchases ethically produced items. While I know, this may not be the least expensive option, your health is the costly expense that you do not want to deal with and it is best to trade off quantity for higher quality.


In making your food choices and once again respectful of budget, remember to balance meals with the appropriate amount of vegetables, typically of a 3-4:1 ratio. I cannot express sufficiently the importance of cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts, however please do not feel the need to mask their great taste with layers of cheese as so much of the marketing suggests.


In two of the most challenging adjustments and likely the most far reaching in your life, try eating in courses, which will slow the overall meal and make use of smaller plate sizes.


Will the above two be easy to adapt, much less accepted quickly? No, not even slightly and will take extensive re-wiring of eating habits but again, is of enormous positive consequence to our lives.


By shifting to courses, as opposed to a large serving or buffet style, your overall duration of the meal will lengthen, resulting in improved digestion and despite the longer period at the table, overall consumption will typically lower. Through in the added-benefit of a more enjoyable experience that promotes a more relaxed setting, shifting to courses is of great benefit.


In moving to courses was not enough of a challenge, suggesting flatware of a smaller size, away from the near tray-like dimension now common, is critical. The best approach to changing this will be using a luncheon plate that is nine inches in diameter. By reducing the typical plate size by twenty-five per cent, caloric consumption will plummet but the smaller serving will be less noticeable than otherwise.


This holiday season begin living a life of ‘Simplicity’ rules and adopt each of these general rules.


  • Start each day with a centuries old tonic that is blend of a few tablespoons of ‘raw’ honey from local sources with one to two lemons squeezed in a glass of hot water every morning.
  • Eat healthy balanced meals with meat, vegetable and fruit sources with proportions of each roughly the size of your palm and make use of natural marinades that include olive oil as an example.
  • Push away from the table without being ‘full’. Gluttony or sloth-like tendencies are not admirable qualities nor is the inability to understand table manners and etiquette.
  • Restore the Family Meal. Enjoy your meal with family and friends as a moment of fellowship. Read that again because if you do not understand that, you seriously have not understood why I continue to write on exercise.
  • Turn your phone and television off when eating. While the latter offers little at any stage in life, the mindless phone calls and ‘texting’ during a meal destroys any form of relaxation. Furthermore, next time someone texts while eating with you, leave but text them quickly thereafter to enjoy the meal alone.
  • Never consume processed foods. Consume nothing that comes from a box or soft drinks. Have some self-control and discipline.
  • Drive by the drive-through. No ‘take away’ or ‘fast foods’ and eradicate the planet from this foul scourge that has somehow convinced the public speed up life and forget the family meal.
  • If shopping at a large grocer, consider your ‘hunting and gathering’ restricted to the perimeter. Enter the food store and stay on the perimeter, where only fresh food is available as death lays within the aisles of processed foods.
  • Consume ten to fifteen servings of vegetables a day as a minimum and where possible choose from organic sources! If you are blessed enough to have a backyard, enjoy the blessing of the soil and cultivate a garden. Please, there is a ‘lesson’ within gardening that only time provides.
  • Consider your shopping exclusively from local farmer markets, true butcher shops with finely marbled meats. Meet your local suppliers, shake their hands and build a community faith.



Written by John Davies
©John Davies Consulting Services, 2015
All rights reserved


The Round Table X

Category : Uncategorized


The pun of finding a ‘solution’ to your dietary woes is to in-fact, not to diet at all. Healthy living does not involve obsessing over finite macronutrient mixture but starting with an understanding of cuisine and improving the quality of life.


Though the notion of ‘improving a quality of life’ has become launching ground to a myriad of products in the market now, truthfully the broader notion of a ‘style of life’ spreads throughout every decision. As modern society looks to reverse its problematic health conditions, all it needs to do is look in the past for solutions. Sadly, for those who consider the broad implications, upon introspection you will realise we as a culture we had it all but through it away.


The sad twist of this modern dietary horror story is that few in present day society can recall a ‘simpler’ time without technological advancements. The enormous shift in society, starting with the Industrial Revolution of late 18th and early 19th centuries and leading to the recent Digital Revolution, has led to a radically different world. Though many modern conveniences are irreplaceable and have provided enormous benefits, they have come at a mighty cost with the overall quality of life for many a spiral.


In the maddening rush for faster, faster life, many have forgotten life is a long slow dance, to be appreciated. A vessel to be filled and drank whole but never a race unless you wish to get to the end, faster. Though the rear-view mirror accords a solid understanding of where things went wrong, reversing course is a near impossibility in the broad perspective. Life on the autobahn is not about to come to stop but for the select few who want to improve the quality of their life, the steps are relatively ‘simple’.


Modern living requires the ‘snow globe’ approach summary judgement. Effectively take what is often accepted, turn it upside-down and reconsider if it is an ‘improvement’ or merely another story of losing focus on what is important. That will not only push some old world truths into the modern world and finally make people understand that many ‘conveniences’ have derailed much of the family life and often led to poor health. Just as many drive to the gym to walk on the treadmill without ever understanding the near observational comedy of the event, the ‘drive-thru’ window has severed the sensibility of slowing down to enjoy a meal. The ‘convenience’ of sitting in a car, consuming a culinary crime is unhealthy and ignores the quality of life that comes enjoying a meal with family and friends.


The first consideration in shopping must start with a social awareness of purchasing goods from local farm co-operatives, markets and the like who support ethical farm practices, where possible. Naturally, that is not available in all locations but when possible needs to be embraced. That aside the best route often comes from your own work and toiling in the soil can be both relaxing and should you have the space, provide you and your family a quality meal.


A number of months ago I dug into the soil and planted my own little garden. While somehow managing to channel those black and white images of my Grandfather clad in a suit looking amongst the tomato plants and doing the same is a tale for another time, harvest is coming soon. Within the next month my tomato plants, will full ripen and along with the basil and lettuce from the garden will be ready for a classic salad, in a typical provençal styling.


Summer harvest salad


• Three large vine ripened tomatoes
• 1/3 cup of Olive Oil
• Small red onion, chopped and diced
• Smidgen (3 teaspoons) of balsamic vinegar
• Pinch or two of sea salt and fresh ground pepper.
• 3-4 fresh basil leaves torn asunder
• One head leaf lettuce leaves


• Dice tomatoes, place in bowl Olive Oil, balsamic vinegar, salt and pepper.
• Allow to marinate for fifteen minutes before pulverizing with wooden instrument.
• After sitting for another fifteen minutes at room temperature, added onions and basil.
• Wash and tear lettuce into small pieces. Mix in tomatoes and serve.


Written by John Davies
©John Davies Consulting Services, 2015
All rights reserved