There is a misconception that you are what you eat, but in fact, it is about how well your digestive system can absorb the nutrients from the food that you eat. Your gut is a barrier that selectively chooses what particles get filtered through to the bloodstream and what doesn’t. If the gut wall is damaged by eating processed foods, sugar, exposure to infections, antibiotics and stress, the gut becomes “leaky” which means the gut lining becomes porous allowing bigger molecules than usual to pass through into the bloodstream. These molecules put our immune system into defence mode, and over time, this defence breaks down and may be the cause of autoimmune disorders and chronic disease.
Here are some simple tips that you can do everyday to keep your gut healthy.
1. Getting the right balance of Prebiotics and Probiotics.
So what are pre and probiotics and why are they both so important for gut health?
Prebiotics are foods that we eat that nourish the cells lining our intestine and help nutrients to be absorbed into the bloodstream. They also provide a suitable environment for good bacteria to thrive and prosper while keeping the undesirable pathogens under control.
Some examples of prebiotic foods are:
Foods from the allium family such as onions, leeks, garlic
Jerusalem artichokes, jicama, chicory, dandelion greens, green tea, honey, green tea, eggplant, legumes, asparagus and green bananas.
Probiotics on the other hand are found in fermented foods. They are naturally rich source of beneficial bacteria, vitamins and minerals and digestive enzymes that aid digestion and keep the gut healthy.
Cultured and fermented foods have been around for centuries, and were used as a means of preserving foods before refrigeration. They were revered for their healing properties and considered a tonic for longevity. Consider this, eating fermented foods is one of the cheapest, easiest methods of populating your bowel with a healthy balance of microorganisms for better health.
Unfortunately, Processed foods, stress and the use of antibiotics severely affect this fine balance. Dr David Perlmutter, in his book Brain Maker states that we need these trillions of diverse bacteria to help us:
Digest and absorb our nutrients
Stop potential bad bacteria from entering our bodies
Detoxify harmful toxins
Build our immune system, considering that 80% of our immune system is in the gut wall.
Produce important enzymes that help make our neurotransmitters
Reduce stress, help us sleep and reduce inflammation.
Ferments are easy to make at home with abundant resources on the net to help you start. Alternatively, purchase ferments that have been locally made from organic markets or your local health food store to guarantee that your ferment is brimming with goodness.
Some examples of health boosting gut healing ferments are
Unsweetened plain yoghurt
Cultured condiments: Try to include fermented foods daily. For those new to fermented foods, start slow and gradually build up to avoid any discomfort
2. Bone Broth:
You probably remember your grandmother preparing a soup using bones from the butcher and having them simmer away for days on the stove top. It was a cherished part of my childhood, coming home to a hearty vegetable and beef broth in winter.
Nicknamed the “Jewish Penicillin” Bone Broths have been used for centuries as a healing brew. They are healing and soothing to the digestive tract as well as being an immediate source of energy to the cells of the intestinal wall.
Bone broth, whether made from chicken, lamb, beef or fish bones is full of nutrients such as calcium, magnesium, phosphorus, sulphur and other trace minerals as well as collagen, gelatin and amino acids. Bone broth soothes the lining of the digestive tract, reduces inflammation as well as being rich in chondroitin sulphates and glucosamine, especially good for those with joint inflammation. Bone broths are available from organic markets, health food stores and organic butchers, or consider making broths at home.
3. Eating healthy fats
Coconut oil, olive oil, butter, avocado, nuts and wild caught fish are all excellent sources of fat. They all contain fat soluble vitamins such as A,D,E and K that the cells need to repair and ease an inflamed gut and the source of energy required for digestion. Fats are also sustaining and keep us feeling full between meals. Fats are essential to include for a healthy gut.
Coconut oil has antimicrobial properties that can help balance out the population of bacteria in the gut. It is easy to include into your diet everyday, coconut milk or coconut water can be used as an alternative for milk in baking and smoothies, coconut cream is perfect for adding to curries and coconut oil is suitable for cooking at high temperatures.
A handful of nuts or ¼ an avocado are an ideal 3pm snack that will keep you sustained until dinner.
Wild caught salmon, sardines, mackerel are rich in omega 3 fats. Omega 3 fats have anti inflammatory properties and can be helpful in soothing an inflamed gut. Consider including fish into your diet, choose fish that has been wild caught as opposed to farmed fish.
4. Eat your Vegetables
Vegetables are abundant in fibre, vitamins, minerals and nutrients needed to repair damage and rebuild healthy new tissue. Try to include a colourful array of vegetables in every meal. Aim to do more than the recommended 5 serves a day. Make vegetables the base of every meal.
Blending or juicing your vegetables is an easy way to get more than your 5 serves a day. Green leafy vegetables make a tasty blended juice with lemon and apple. Fabulous for the gut as the work of breaking down vegetables is already done, making it easier for the nutrients to be absorbed from the digestive system into the body.
Soups are another easy way to incorporate more vegetables into your diet. Pumpkin and sweet potato are rich in vitamin A, a source of nourishment for the gut lining and a gentle form of fibre. A pumpkin, carrot and onion soup made with bone broth as a base with added coconut cream, is a power packed gut healing brew that will nourish and heal your whole body.
We all make choices every day. If we want to look after ourselves, the easiest step that we can take is to eat good, nourishing, whole foods. Looking after our gut is essential to health at whatever stage of life that you are at. Make healthy food choices by including fermented foods, healthy fats, bone broths and vegetables into your every day.
Nutrition advice, finding foods that suit you and ways to improve your gut health is what I love to do. I have a practice in Balgowlah, Sydney and see patients locally or by skype. Let me help you live your best life. Check out my website www.kryslojeknutrition.com and sign up to my newsletter to receive a free healthy pantry list.
Krys Lojek, Nutritionist
Disclaimer: All material is provided for your information. It is not intended to replace consultation with a trusted health professional. No action should be taken based solely on the contents of this article. Although I am a trained and registered nutritionist and love researching I do not have access to your personal medical history so all advice contained here is general, please contact your chosen health professional for more individual and specific advice.
My house on the outside is clean, comfortable and organised - or so that is what it appears to be. When you open a cupboard you have to duck for cover with the overflow of “stuff” oh and by the way avoid the garage and store room.
Sometimes that is how our brain feels, on the outside we look uncluttered but on the inside we are brimming with ideas, thoughts, memories and that endless what to do list ultimately making us feel disorganised and perhaps a little depressed due to the overwhelm.
The way that many of us approach our health is very similar. Although we want to be healthy and we want to make great food choices everyday, sometimes it's just not possible. Our brains are so cluttered with “stuff” we have to make room for new ideas and concepts. To make changes stick we need to deal with the clutter within.
This idea struck me while I was watching youtube sensation Marie Kondo in her Netfilx series Tidying Up. She shook all my conventions and it took me a little time to come around to her system of organising as I hate to admit it, her ideas were far better than mine. How can we relax and enjoy our space when we are surrounded by kaos? We can’t clear our thoughts or make good choices when our homes and our heads are filled with “stuff” that we either no longer need or think that we need.
It’s like eating healthy, we are full of lots of ideas about healthy eating but it's hard to change habits that took a lifetime to create. We need to deal with all the clutter. We have to break our patterns of old unhealthy eating habits and create new healthy eating habits.
To make a start, I put together 10 golden rules for eating healthy. You are probably going to read this list and think, it's just not possible. That’s ok. Just catalogue it in your brain until it does make sense and it is doable. When making changes there are two types of people in this world. Those that change everything at once, and the rest of us who need to take things bit by bit. One change at a time, and when you are ready, then go to the next step. Don’t think that you have to do it in this order, just pick the easiest change for you, start with that and when you have aced it try another.
Krys’ 10 golden rules for healthy eating:
Marie Kondo asks this one question when letting go of possessions does it spark joy for you? If an item sparks joy, then keep it. If it no longer does, or you have no use for it in your life ahead, then let go of it. Thank the item and graciously give it away.
Just like food, embrace the healthy foods and be thankful that you are eating to heal rather than create disease. Then, say no thank you graciously to the unhealthy ones. Let them go, as they do not belong in your healthier life now and in the future.
Uncluttering your life and your home can be the first step to healthy living. Because, once you have nailed that, then you can move onto other areas of your life such as your health and wellbeing to get even more rewards and importantly joy.
Nutrition advice, finding foods that suit you and ways to improve your gut health is what I love to do. I have a practice in Balgowlah, Sydney and see patients locally or by skype. Let me help you live your best life. Check out my website www.kryslojeknutrition.com and sign up to my newsletter to receive a free healthy pantry list.
This is a two part blog about fatigue. We have all experienced what it is like to feel exhausted at the end of the day. We are too tired to exercise, too tired to cook a decent meal and so tired that sleep becomes impossible. In the first blog Part 1, Are you tired of being tired we looked at strategies. Often fatigue is a result of overwhelm. Not enough time to prepare food, shop or rest. It is about prioritising your time and planning over the weekend. It is never full proof, but just a little preparation can go a long way and take away all of the angst of being disorganised. Creating online shopping lists, having easy meals when there is a hectic evening of activities, enough left overs for lunches and making time for you can make a big difference to your week. Read Part 1, Tired of Being Tired here.
In part two we are going to look at the types of foods that will support our bodies to combat fatigue. Drinking enough water, eating enough vegetables, protein and good fats are essential for supplying our mitochondria what they need to produce energy. Some causes of fatigue are easy to rectify, while other causes of fatigue are far more complex. But for many a change in diet, a few targeted supplements and some downtime can be enough to get you back on track.
Here are my 4 top tips to getting your life back
Drink more water.
Our bodies are made up of 70% water, being essential for life. It is needed to carry nutrients and oxygen to our cells. Without water the first symptom we experience is fatigue. We are so busy that we often forget to drink enough water throughout the day, hitting the wall at 3pm. Our bodies are confused, are we low in sugar or are we thirsty? My advice to clients are to always reach for a glass of water first. If, after 20 minutes you are hungry then reach for something to eat, but not the wrapped chocolate bar snack. This was a tip that I got from Sarah Wilson, formerly I Quit Sugar. And do you know it works!
Ideally we need to drink up to 8 glasses of water per day. A more accurate way is to drink water until your urine is a pale colour. If your urine is dark and smelly you need to drink more water!
Eat 5 or more cups of vegetables per day.
When we are eating the wrong foods - aka the processed crappy kinds, our blood sugars are on a roller coaster ride causing inflammation and disease. For sustained energy we need to eat foods that are full of fibre and phytonutrients. Fiber is like a fertilizer for our internal garden of beneficial bacteria. Without it our bacteria will starve and die, jeopardising this delicate balance that supports our immune system, our neurotransmitters, vitamin absorption, metabolism and our overall health and risk of chronic disease and cancers. Fibre helps to keep food moving, keeping you regular.
Phytonutrients are essential for vibrant health. Think of all the beautiful colours of vegetables. The reds of capsicums, the greens in broccoli, the purple in grapes and beetroot. I am not talking about white potato chips from the freezer. At every meal and at every opportunity eat your vegetables. A leafy green smoothie is a perfect way to get a hit of vitamin B’s that will give you a lift in the afternoon. (Mark Hyman, Food, What the Heck Should I Eat)
Are you eating the right fats?
We are all so fat phobic, thinking that if we eat fat then we will get fat and our cholesterol will soar. If you eat the right fats, that is the least processed kind of fats - Olive oil, olives, avocado, nuts and seeds, eggs, lean meats, fish and dairy will not make you fat but rather, give you the energy that you need. Good fats help you feel fuller for longer and are cardioprotective. The most recent study in support of a high fat diet was the PREDIMED study that showed that a high fat diet reduces the risk of heart disease, diabetes and obesity. Making sure that you are eating fats with every meal, but make sure they are the good types of fat:
Lashings of olive oil on salads with a squeeze of lemon juice
Snacking on avocado and olives
Enjoy a handful of nuts every day
Boiled eggs are great to have in the fridge for a quick snack
Protein with every meal.
I love chicken liver pate. It's a superfood, which has several times more Vitamin A than any plants, rich in B vitamins, zinc and other nutrients. So for an instant energy hit, this is one solution. Don’t save it for the cheese plate, take some pate to work with some crackers, olives and veggie sticks and you will have a nutrient packed lunch.
Unfortunately, I may be one of the few that like chicken liver pate and I know that all the vegetarians out there are screaming “what about me?” The solution is to make sure that with every meal you are pairing it with a good source of protein. Protein is essential for building and repairing every cell in the body, for DNA production, backbone of every enzyme, in fact every cell is made up of proteins.
Criteria for selecting good sources of protein:
Choose grass fed/wild and pastured meat or poultry
Free range, no antibiotics
Choose organic if possible
Fish that is wild caught and local, go for the smaller fish as it will have lower methylmercury levels
Or sustainably farmed fish
Choose free range eggs
Organic or non homogenised milks
Good quality cheeses - not plastic slices
Whole yoghurts without sweeteners or thickeners
Coloured rice, quinoa, buckwheat, legumes
Organic soy products
If your symptoms of fatigue are not relieved by diet alone, it is important that you go to your GP to get further testing done. Often fatigue is a symptom of an underlying condition and it is important to rule out any nutrient deficiencies. Once you have done that, then go to a nutritionist who can help you find the foods and the right targeted supplements to support your body at this time. Remember, listen to your body, avoid overly stressful situations and look after yourself by taking time out in nature, reading a good book or being in the company of others.
I am a nutritionist at Proactive Health Network in Balgowlah, Sydney. I love helping people feel better by finding solutions that are just right for them. Remember good health is about embracing change. Changing what you eat is something you can do, that will change your life.
Krys Lojek, Nutritionist
Working full time, raising a family, juggling responsibilities can be overwhelming and a recipe for exhaustion. It is understandable that when we are constantly juggling roles we will feel tired, but don’t let this be your new normal.
In this two part series about fatigue, in Part 1 we will be looking at strategies and priorities. Often not making enough time to cook and plan can lead to a disaster. We all know what it feels like when we are not eating the right foods for our bodies. We feel sluggish, overweight, unmotivated and tend to continue to eat the wrong foods for our bodies. When we have a plan we take the stress out of our daily lives. By making use of online shopping, impromptu shopping, batch cooking and planning meals around your activities can make a big difference.
Here are a few strategies to help you make the most out of every hour of the day.
Create a work/life balance - Before I hear all the exclamations it is important to prioritise your jobs. Which ones need doing today and ones you can put off till later.
Create those lists using whatever medium you prefer. For instance, spreadsheets, notes or calendar’s and remember to break down your tasks into achievable pieces to help you feel in control of your life. I personally love calendars. I use google calendar and place all my appointments and commitments sharing to the relevant people.
Make cooking and shopping a priority - For health you need to cook. Your health directly correlates with the foods that you choose to eat. We should be aiming to eat foods that are seasonal, diverse and an array of colours. Avoid any processed foods, vegetable or seed oils, anything that comes in a packet or has words or numbers that you cannot pronounce.
Once again, this involves a little planning. Sitting down once a week and planning your meals around your families activities. Once you have worked out your meals for the week, create some online shopping lists for home delivery. My favourite online delivery services are Harris Farm, Doorstep Organics, One table, Honest to Goodness and I will use Coles and Woolworths for some basic products.
Secrets to success are:
Factor in some downtime - It can be hard to unwind, finding ourselves in a constant state of stress, pushing ourselves to the limit and beyond. To help our bodies get out of this flight and fight state,(sympathetic nervous system) studies have identified the benefits of deep breathing to stimulate our rest and digest nervous system (parasympathetic nervous system). Practicing deep breathing every day has been shown to lower blood pressure and your pulse rate, breaking that pattern of constant stress.
Sick of being tired? Try to incorporate these few strategies into your daily life and find the time that you never had. It is never simple, but by prioritising your activities, smart shopping, meal planning and eating well, plus incorporating some downtime into your everyday can make a massive difference to how you feel.
Part 2 is about the nutrients that we need for our bodies to thrive. Make sure that you drink plenty of water throughout the day, eats your veg, protein and good fats. Fuel for your mitochondria!
Read Part 2 here
Krys Lojek, Nutritionist at Proactive Health Network
Many of us have spent years collecting plastic storage containers only to find out that storing and heating foods in plastic can increase our risk of chemicals leaching into our foods that put us at risk of reproductive cancers. It has also been acknowledged that plastics may be the cause of early puberty and contribute to obesity, heart disease and diabetes.
As overwhelming as this may seem, right now it may be hard to live without plastic, so here are some tips to help you transition over to a safer kitchen. Just remember, its for the greater good:
I believe that to be safe, we should avoid all plastics if you are able. But, of course there will always be situations where there will not be the choice. Nicole Bijlsma from Building Biology has identified plastics that you should avoid and plastics that are ok. Click here.
Make plastic free July last a lifetime. Be smart, create lasting habits. Reuse glass jars for food storage and repurpose all those plastic containers to non food storage. You can do it. Phase out those plastics with glass and create more mindful shopping habits. Rethink what you buy and where you buy.
As a nutritionist my philosophy is guided by the 5 pillars of health. One of these important pillars is environment. Often when we have health issues and we come to a plateau, then looking into environmental exposures can help to jumpstart your health. This will require a full nutrition consultation where we look at your health and family history, triggers to determine your risk levels with comprehensive questionnaires and appropriate testing. Has your health plateaued? Email Krys at Krys@proactivehealthnetwork.com.au
Krys Lojek, Nutritionist
Ever had a day where you had a total personality failure. Well, my family will attest to that one, I successfully made everyone's life a misery but here is how the story goes….
This was perhaps one of the best holidays we have had in along time. I had planned our trip so that we were not rushed and had plenty of time in one spot to explore and relax at our pace. This is in stark contrast to our last one where we spent, maximum three days in one spot for two weeks. Great but rushed. We were ending our stay in Yosemite and heading to the big smoke in San Francisco. Like all, or most ‘organised' mothers, I thought I was doing the right thing. We have self-contained accommodation so that we can cook our own meals and have relative control on the quality of food that we eat. I love vegetables and fruit and lots of them, which you don't get when you eat out. So we were eating through our supplies to buy fresh at the next spot without food spoiling in the car on the drive from Yosemite to San Francisco.
I had planned it down to the wire, except….. The last night. So we picked up a few things from the corner store which didn't sell much at the end of the afternoon, so it was a big breakfast for dinner, of grilled tomatoes, eggs, bacon. All the fresh produce, eaten and only a few staples left for the next phase of our holiday.
The next day, we pack the car, I've made a stack load of pancakes for breakfast with maple syrup and head off. It wasn't a long drive, so I wasn't concerned that we didn't have any snacks. But after breakfast, packing the car, saying goodbye to our holiday spot, we get in the car and what do the kids say? I'm hungry is there anything to eat. Is that a recording that I hear? Determined to get going, we ignore calls for food and drive on. Lunch we stopped off on the way and had what ever limited choices there were. Roadside food is never a positive experience, but what do you do.
That afternoon, I felt a wave of Jekyll and Hyde take over. Once the lovely pacifist, I became, the mother from hell. I was grumpy, moody, nothing was good enough and I felt the only safe place was to take myself to bed and sleep. This did help but once again we ate out that night, not eating what we really needed to be eating.
Although my personality returned after a restful night's sleep, I felt weary, no energy and lost my spark. I was not sure what I was missing until we stopped at Whole Foods on the way from Monterey Bay to San Francisco. OMG, now I love Wholefoods in the States, it's like a little food haven, but this one was huge. They had isle upon isle of cooked food in a bain-marie of all different types and styles of food. Slow cooked meats, vegetables, salad ingredients we were all in heaven. I looked around at all the choices and my body drove me to the paleo section where I filled an enormous takeaway box with roasted vegetables, grilled chicken, and beetroot. There were many other foods that I would easily have loved, but I bypassed all for these choices. What got me the most was the absolute pleasure of eating. Every mouthful of veg was sensational. The taste heightened. It was a truly fantastic, pleasurable eating experience and I could feel the goodness with every bite.
My body was healing and receiving nourishment and I could feel it. My family thought I was totally mad. I thought I was mad. But my body was starving. Starving for the good foods. Real foods, fresh foods.
My personality was restored, my energy revived, and now we had a new joke in the car. What do you do when you are feeling down, go to Wholefoods….Made me laugh for a change.
So with personality revived, I have learned the importance of planning your food realistically and if you ever get stuck traveling in the States go to Wholefoods.
Going into surgery for some people may feel like an instant relief of a heavy burden, for others it may feel like a lamb going into the slaughter. Either way, the time before elective surgery is gold. It's important to use this time wisely and not spiralling into a cycle of self destruction or unaccountability.
Here are 5 key strategies to help you:
A few facts:
Here are my 5 top tips to help you gain control of your elective surgery for a successful outcome.
Be a know it all: Now it is time to focus on detail. If this is something that you are not good at, then find someone who is. When you see your surgeon, they are going to ask you a lot of questions about your health background, especially previous surgeries and hospital experiences. They will explain the operation in detail, and it's important that you understand exactly what is going to happen. Not put your head in the sand like and emu. It's your body and you need to ask the questions. You might like to start with:
How long will it take?,
How big is the incision, where is the incision?
What can I expect after the operation?
How long will I be in bed for?
When can I start eating?
Do I have to eat hospital food?
Can my partner stay in the same room as me?
What tests will I have to get done before surgery?
The surgeon is operating on you. You need to know everything to put your mind at rest, not keep you up at night worried because you forgot to ask a question.
Give up your bad habits: If you smoke it's time to quit, if you drink too much alcohol then it's time to cut back and quit before surgery, if you eat too many processed foods and sugar then it's time to quit that as well.
All of these habits have the potential to put you at higher post operative complications. Blood clots can form, commonly known as DVT (Deep venous thrombosis) which can break off and lodge in the lungs, brain or the heart causing a life threatening emergency. They can compromise your immune system causing susceptibility to infection, (chest infections in smokers as they have a decreased lung capacity), slow wound healing, wound breakdown, breathing difficulties, collapsed lung and pressure sores.
This increases your time in hospital, increases your risk of hospital acquired infections and increases your exposure to antibiotics and other medications and therapies.
Start moving: Often we are having surgery because we have been injured and unable to walk or exercise properly. It’s time now to find some form of exercise that you can do, or find a personal trainer that can work 1:1 with you to build up your strength. Whether you walk with a frame or a walking stick, start moving. Start with 10 minutes once a day, 10 minutes twice a day, building up to your exercise tolerance twice a day. Movement builds and strengthens muscle, improves our lung capacity, our general mood, increases our vitamin D levels if we exercise outside in the sunshine, and helps us build up our endurance and vitality.
Start eating healthy foods: Now it is time to focus on eating well. By definition that means eating foods that are from a plant in as many different varieties and colours as possible. Lean meats, poultry, fish, eggs, nuts and seeds, dairy and whole grains. Try to choose your foods depending on where it is grown, how it is grown or raised, how it is packed, the degree of processing. Choose organic produce where you can or follow the clean 15 and dirty 12 guidelines from EWG.org. Next time you are in the supermarket, become a super sleuth. Check every label, look for ingredients that you cannot pronounce or numbers that you have no idea what they are and put that product back until you can recognise the ingredient list. Soon you will have it down pat, and know all the good choices in the supermarket. But remember, things change, ingredients can change at the manufacturer's discretion.
Prepare your home: Being organised is essential to a stress free recovery. The time before surgery is perfect to start batch cooking or cooking double quantities of meals and freezing them for when you get home. Slow cooked meals are perfect after surgery as they are easy for the body to digest and full of nutrients that you need to heal. Bone broth is another nutrient rich staple to keep in the freezer. Rich in glycine and collagen, these proteins are essential for wound healing. Having a week’s supply of ready made meals, stocking up on meat, fish or poultry, portions of cooked rice and quinoa, frozen vegetables are a few suggestions. Explore fresh fruit and vegetable delivery options. Start saving online shopping lists so that when you are home from hospital all you have to do is click on the button. These delivery services are great as they are an easy way to get fresh milk, bread, fresh fruit and vegetables and a few pantry staples plus a bunch of flowers to brighten up your living room delivered to your door without any extra charges.
Never be afraid to put people out. Ask your visitors to bring in a smoothie or a cooked meal instead of the obligatory box of chocolates and flowers when you are in hospital. If anyone offers their help ask them to visit you at home after discharge, or to take you on an outing to sit or walk in the sunshine at a park or a beach. If you have a close network of friends, ask one of them to organise a meal roster for the first week out of hospital. This is especially handy if you have a family that you are preparing meals for.
The time before elective surgery is a gift. Use it well to prepare yourself mentally and physically so that you can reduce your time in hospital, improve your recovery experience and reduce the risk of complications.
Before kids, I worked as a registered nurse for over 20 years on surgical and medical wards, specialising in Intensive Care at St Vincent's Hospital, Darlinghurst. I recently re skilled as a nutritionist due to food intolerances in my children. Combining the two skill sets makes so much sense.
I offer 4 week pre and post operative programs that will guide you step by step, including nutrition consultations, targeted supplementation, functional testing, individualised nourishing meal plans, recipe ideas and strategies to improve your surgical outcomes. Lets work together.
Find out more here
REVIVE is a program that I put together to help your body deal with the build up of chemicals and toxins that we are exposed to every day. The digestive system, liver, kidneys, skin are major organs of elimination. And, they do an amazing job. Its just when their is a backlog of toxins to detoxify that things can go a bit haywire. We need to clear that back log by giving our bodies a break from the toxins so that it can get on top of the job of sorting and cleaning and detoxifying.
Every day we accumulate toxins. From the job that you do, to having a few too many beers over the weekend, the shampoo and body care products that you use, the foods that you choose to eat and the oils that you use to cook with.
Our body gives us warning signs that it needs a break. Such as coming down with a cold, feeling exhausted, putting on weight, feeling out of sorts, moody, irritable, lack of motivation, skin blemishes, achy joints, digestive issues the list goes on.
Give your body a break, such as: cutting back or avoiding alcohol, buying produce according to the clean 15 and dirty 12 guidelines, opening up the windows in your home, replacing body care products with body friendly ones, and eating an anti inflammatory diet can help you begin to heal and feel great again.
Feeling great, begins within. Just recently, I spoke at a"The Wellness Project Community" event, all about Skin Foods - Face the Earth. I spoke about foods that heal your body, and have been fortunate enough to have been inspired by Dr Terry Wahl's, a university professor at Iowa. She had advanced MS and realised that conventional treatments were not working for her. Through her journey of experimenting with diet, supplements, electrical therapy and exercise she is now walking to work, riding horses and living an active productive life. She now focus’ her energy on conducting clinical trials to prove that diet does play a significant role in chronic disease states. Of course, the outcomes have been very positive, but there are always a few stubborn cases. I just wanted to set that straight incase you have a chronic disease and are about to go head first into another protocol. Buy her book first and read “The Wahl's Protocol” and discuss with your specialist, before you make any changes to your treatment plan if you have an advanced chronic disease.
Her message is loud and clear. Eat more vegetables. More than the recommended 5 serves per day. Dr Wahl's recommends up to or more than 9 serves of vegetables per day. To be specific 3 cups of leafy greens, 3 cups of brightly coloured vegetables and 3 cups of brassicas (cabbage, broccoli, cauliflower, sprouts, swede, turnips)
When we eat 9 serves of vegetables a day we are getting more than the standard vitamins and minerals that we get when we take supplements. There are a whole lot of unknown compounds that are in perfect combination in the vegetables that we eat that haven’t been discovered yet. We are giving the body what it needs to heal. That’s why it is important to eat food for health.
REVIVE is a program is a little more complex than eating more vegetables. It is a healing program, where we focus on removing all inflammatory foods and focus on eating foods that will nourish our insides.
The first week is the preparatory week. Just getting ready. Experimenting with making bone broths, slow cooked meals, making healing teas, and stocking your pantry with good foods are apart of this program.
The second week is all about bone broth and slow cooked meals. Slow cooked meats and vegetables are a lot easier for the body to break down therefore providing more nourishment to the gut as well as giving your body a rest from the hard work of digesting.
In the third week, we introduce more vegetables raw and cooked, nuts and seeds and eggs. This gives us more variety, creating interest in the food that we eat.
In the fourth week, it is much the same as before but with the addition of quinoa and buckwheat. These are beautiful protein sources.
After the fourth week, slowly day by day you reintroduce the food back into your diet. From this you will be able to tell which foods you can tolerate and which ones you should avoid.
What does REVIVE include:
Two nutrition consultations - face to face or Skype
Week by week activities
Menu Plans, Shopping Lists
Price on asking
Sick of being tired, lacking the energy and motivation to do things, always sick or have constant nagging complaints, have dull and lack lustre skin and hair then perhaps it is time to take the plunge and contact me to book in a time to start.
What has cholesterol got to do with hormone health? A Lot! Lets see why....
Steroid hormones are a group of hormones, consisting of our reproductive hormones, cortisol our flight and fight hormone and aldosterone that regulates sodium levels and blood pressure. If we don't eat enough cholesterol our liver will make cholesterol to make these hormones, but ideally it is important to consume cholesterol.
Cholesterol is essential for life!
Learn more about the importance of eating fats and hormone health this Sunday, 11th September, at the boat shed, down the bottom of Gourley Ave, Balgowlah between 10 and 12md. Please join our Expo and learn about hormones and health, resistance training, eating well and fitness programs for you.
Just recently I was sick with the flu and managed to spend a few hours catching up on nutrition documentaries on Netflix. I watched Hungry for Change, and was engrossed by the stories of people turning their lives around by eating unprocessed, unrefined foods. Such amazing stories of people shedding half their body weight and enjoying their new life, eating well, exercising and learning how to manage stress.
Most of us get, that to lose weight we have to change the way we think about food, how we shop, and allocate time in the kitchen cooking.
Here I am going to recap on three things that don’t often get discussed when it comes to weight loss. Emotional eating, visualisation and love.
Emotional eating can derail anyone's intentions to eat well. Unfortunately, emotional eating is particularly common, and usually as a response to a perceived threat. This can be anything from “sleep deprivation, dehydration, mental or emotional stress, fighting traffic, worrying about your job, or how you are going to pay for your mortgage.” (Hungry for Change) Whatever is bothering us, we are turning to the foods that gave us comfort as children taking us back to the time when we felt nourished and loved.
This chronic stress causes an increase in levels of the hormone cortisol. This stimulates the liver and muscle tissue to release glycogen a sugar into the bloodstream to give the body a boost in energy so we can run away from the perceived danger, but unfortunately, cortisol also tells the body to store fat, leading to weight gain and obesity, especially around the middle.
How do you deal with emotional eating:
Firstly don't eat when you are upset. Great advice from Kris Karr from Crazy Sexy Life
Secondly is to deal with the things that are making you stressed, whether it be lack of sleep or unhappy with your work life balance, it is important for your health to overcome these issues.
Three easy steps to reduce stress:
Get a good night's sleep - Go to bed at a reasonable time, in a darkened room, with no electronics in bedroom. Make sure you have cooler ambient air and your bedding is comfortable.
Exercise - Find an exercise that you love and commit to it. Whether it be walking 2-3 x per week, personal training classes, or weight bearing exercises will all help your body to break down those stress hormones.
Laughter - Surround yourself with happy people, watch funny movies, anything that puts you in a good mood.
Dig out a photo of yourself, or even a picture of someone else the size that you would like to be or have been. Put it somewhere, where you will see it everyday. The fridge, toilet door, bathroom door or bedroom. Don’t just look at it, but absorb that picture for 30 seconds twice a day.
When we do this we are talking to the subconscious mind, telling it that it is now time to lose weight. This is how I want to be. When we are in a state of chronic stress the body naturally stores fat as a mechanism to protect us from harm. When we tell our body, stop storing fat, I want to be thin, breaks this cycle and gives the body permission to burn fat not store it.
“Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life” Tony Robbins
How many of us actually love ourselves. How many of us constantly chide ourselves for having a saggy tummy, cellulite, love handles, acne or feeling ugly. This sets us up for a day of negative chatter in our head, that reinforces the loathing of ourselves. “How could it get so bad”, “How could anyone love me”, “I’m not worthy of love and affection”. Dr Northrup from Hungry for Change states that “Such thoughts prevent us from getting what we want or feeling the way we want - and deserve - to feel.”
The key is self love. Without that no change will happen.
So how can we turn this negative banter into self love affirmations. Many of you may have visited Louise Hay books in your lifetime. I am no exception. In times of despair I have turned to many of her affirmations. Here is one, that you can write on a post it note and place it somewhere, once again where you will see it morning and night.
“I accept myself unconditionally. Right Now.”
It all takes time, it's not an instant fix, but after 28 days of positive affirmations the thought starts to take over in your brain until all that negative talk has quietened down.
Here is what self love does to your body -
“It improves hearing and eyesight, lowers blood pressure, increases pulmonary function and cardiac output.” Dr Northrup.
“I am by nature a dealer in words, and words are the most powerful drug known to humanity” Rudyard Kipling 1865 - 1936
This is all before we have even began to find recipes, meal plan, shop and cook for a healthy life. The movie, Hungry for Change was released in October, 2012, receiving criticism for being plant based, heavy on juicing vegetables, and not recognising coconut oil as a good fat. Despite this I found these three messages to be key to losing weight. How many of us have gone on diets that have set us up to fail. I believe incorporating strategies to help you deal with stress such as exercise, sleep, fun and laughter, giving our bodies permission to lose weight with love and positive affirmations is the key to any weight loss success.