Mark Hill Fitness Durban

Understanding Nutrition

The majority of the population do not realise that proper nutrition is the most important tool to longevity and health. In a world of convenience, genetically modified (GMO) and fast foods it can be seen how inadequate nutrition can cause extremely harmful effects on the body and on society as a whole. The statistics of individuals that suffer from obesity, heart disease, diabetes, cancer and digestive disorders are the highest ever recorded and rising. These issues have all been directly linked to poor nutritional habits.

Modern day nutrition has been twisted into eating for pleasure and the real purpose seems to have been lost, eating to live! Good nutrition is the intake of pure bio available foods that when consumed correctly and consistently, feed all the cells in the body with the exact range of nutrients, keeping them healthy, functioning efficiently and disease free. When it is viewed this way one can see how important a healthy way of eating is for the whole family. I personally believe that we should EAT TO LIVE…..NOT LIVE TO EAT.

This does not mean that it’s impossible to enjoy healthy eating or eating out, on the contrary, all it means is a slight shift in outlook, planning and education is needed. The body craves healthy foods, all the fake, convenience foods have got most of the world “addicted” to what we think the body enjoys. Feed your body well, treat it with respect and it will be good to you for years to come.

When it comes to correct nutrition, it can be extremely confusing as there are more theories, diets and cleanses out there than ever before and most focus on rapid weight loss, not health, these DIETS ARE MADE TO FAIL. Most of these diets might shed excess weight but they are un-sustainable and don’t focus on body health, leaving you in a worse position than before.


Trainers Nutrition Tip

Say No To Diets

I believe that throwing out the diet, and adopting a consistent healthy eating plan is the answer. Your body will adapt, shed unwanted fat, look and perform better. This approach is sustainable and the benefits will be seen and felt.

Listen to your body

I believe that throwing out the diet, and adopting a consistent healthy eating plan is the answer. Your body will adapt, shed unwanted fat, look and perform better. This approach is sustainable and the benefits will be seen and felt.

Follow a low GI eating plan

The Low GI (glycemic index) eating plan is a permanent, sustainable way of eating for life. It’s ideal for lowering body fat, visceral fat (fat around the organs), blood sugar levels and cholesterol permanently. It’s also highly effective in the prevention and treatment of adult diabetes.

The principles behind low GI eating are consuming slow-release carbohydrates which keep your blood sugar levels stable, reducing insulin spikes and the release of cortisol (which signal your body to store carbs as fat) into your bloodstream. The benefits of this is by giving you energy for longer periods and aiding the body to burn fat rather than muscle.

Please note that this way of eating is not only to lose weight but to enhance your general wellbeing and performance and is thus suitable for anyone.

Eat smaller frequent meals

This is a not a new concept and is often said to speed up the metabolism but this is just a theory and has never been scientifically proven.

The true benefit of eating 5-6 smaller meals a day is to keep your nutrient and calorie intake constant throughout the day. Fuelling your body, keeping your blood sugar/energy levels constant and limiting food cravings.

No GMO foods

Genetically modified foods are pure evil. They have been wormed into our daily lives without our knowledge or consent. These foods have been proven to cause a variety of health problems from cancer to various auto immune disorders. Be aware of them, read the labels and try buy organic where possible.

Load up on superfoods

These are nutrient-rich food considered to be especially beneficial for health-promoting properties such as reducing one's risk of disease or improving any aspect of physical or emotional health. Superfoods have an unusually high content of antioxidants, vitamins, or other nutrients. Spinach, kale, collard greens, Brussels sprouts and broccoli are just a few nutrient dense superfoods.

Stay away from sugar

It is often thought that sugar is a relatively harmless substance that when abused can cause obesity, but added sugar is the single worst ingredient in the modern diet. It does have harmful effects on metabolism and contribute to all sorts of diseases.

Sugar contains a lot of calories, with no essential nutrients. Causing insulin spikes and obesity. Excess sugar gets turned into fat, which can lodge in the liver and cause non-alcoholic fatty liver disease.

Due to the harmful effects of sugar on the function of insulin, it is a leading driver of type II diabetes.

There is considerable evidence that sugar, due to its harmful effects on metabolism, can contribute to cancer. Cancer cells also have a high number of insulin receptors, so if a cell is cancerous, sugar will feed them directly.

Because sugar causes a large release of dopamine in the brain, it can cause sugar addiction and carbohydrate cravings in a lot of people.These are just a few reasons why sugar is harmful to your life. Sugar is often hidden in a lot of “health” foods, so read the labels, be aware and stay clear of it..



Supplementation seems like a huge part of our lives now. There are isles of different supplement in stores that all claim to be the miracle pill we need to keep us healthy, help us lose weight, build muscle and cure disease. It almost seems that there is a supplement for every condition.

What needs to be understood when supplementing your diet

While SOME supplements do definitely work, a lot if not most of them advocate claims that have NEVER been scientifically proven and can often have the opposite result and other long term harmful results.

The control of supplement industry is not governed like that of pharmaceuticals, so the legitimacy of the claims and quality of the ingredients are often questionable and can actually be harmful to your health.

The bio-availability of most supplements are very low. Bio-availability is the degree to which a nutrient or other substance becomes available to the body after ingestion. The body is designed to get its nutrients from a variety of fruits, vegetables and animal sources. The nutrients within these sources have already been broken down and made ready for our consumption and absorption, making them effectively bio-available. Most often the supplements found on the shelves are made up of synthetic substances and are often passed directly through the body.

Trainers Supplementation Tips

Try getting most of your vitamins and minerals from raw food sources and don’t rely on supplements where necessary.

When looking for a supplement, choose a reputable brand.

Try finding supplements that are known for their high bio-availability.

Don’t be fooled by the pretty packaging an ad claims.

ALL over the counter weight loss supplements DO NOT WORK. There is no miracle pill, save your money and your health.

I personally recommend the following

CURCUMIN for health and longevity.

OMEGA 3 for health and longevity.

CREATINE for muscle growth, recovery and performance.

PROTEIN ISOLATES for muscle growth and recovery.