With Spring in full swing now is the perfect time to put your newly found motivation to good use and shed those extra 'winter' kilos. To help you on your weight loss journey here are 10 tips to get into shape naturally.
1. Start your day with lemon water
Starting your day with a glass of warm water and a piece of lemon in it is a great way to detox and wake up your system, so put this one down on your New Year's Resolutions list.
2. Track your food intake
Track the frequency, amount and types of foods you are eating. With loads of tempting treats around, it's important to choose your foods wisely so you fill up more on good foods and leave the treats as just that treats. Opt for leafy green salads, vegetable dishes, and lean proteins, not only will these be better for you they will also leave you fuller for longer and help you to maintain consistent energy levels.
3. Be Prepared
Clean out the junk in your pantry and fill it with healthy alternatives for that mid afternoon snack attack! Prepare snacks for work or outings and with parties eat a healthy meal before going out and/or take a healthy dish to contribute that you can enjoy.
4. Listen to your body
Don't automatically assume to loose those extra kilos you need to stop eating and start exercising hard or excessively. You may be the opposite, where you're life is so hectic you need to stop, meditate and calm your system down, stress can often be a contributor to weight gain.
5. Watch your coffee
Are you consuming too much coffee due to a hectic lifestyle? If yes, substitute some of your coffees for water. Not only will it keep you well hydrated in the heat of summer, it flushes out toxins, aids in digestion, raises your metabolism and aids in weight loss. With your brain being mostly water too, it will also help you feel more awake and alert.
Daily exercise will not only make you look fitter and thinner, you'll prevent many life-threatening conditions, improve your muscle strength and joint function, boost oxygen and nutrient supply to all your cells, you'll sleep better and be less stressed.
If exercising is becoming more of a chore, mix up your routine to include brisk walking, swimming, beach walking (you'll use more muscles) or other fun activities like climbing, hiking and snorkelling.
Keep moving. Did you know standing can burn up more calories than just sitting 1.5 times more in fact! Give your seat up on the bus or train; walk around while on the phone or even work at the computer standing up every now and again.
8. Supplements and Herbals
Nutritionally we recommend Chromium, Magnesium and Lipoic Acid supplementation for weight loss. Chromium helps to improve blood sugar regulation, reduction in leptin levels waist, hip circumference and thus abdominal obesity. Magnesium has been shown to reduce BMI, body fat percentage, insulin and insulin resistance, and Lipoic acid improves insulin sensitivity.
There are also a number of herbals that can assist with weight loss:
- Nigella sativa provides significant reduction in cholesterol and blood glucose)
- Gymnema reduces cravings for sweetness/sugar and offers a favourable shift in lipid profiles
- Fenugreek has been found to reduce fasting glucose, plasma insulin and insulin resistance
- Coleus has a positive effect on fasting insulin, improving lipid profiles
- Holy Basil - has the ability to reduce fasting blood glucose by 17%)
- Magnolia - can manage stress and prevent hyperglycaemia and insulin resistance, which suppresses weight gain and stimulates adipocyte differentiation
Please note though that herbals do need to be prescribed by a professional after a consultation to avoid herb drug interactions.
9. Get a good night sleep
Lack of sleep can really affect the way our bodies function. When you get a good night's sleep your metabolism speeds up, you look more vibrant, you're less likely to get ill and it's proven to help us live longer. Ideally you want to aim for 8 hours, so try to be in bed by 10.30pm.
10. Be kind to yourself
It's okay to have an off day. Healthy eating isn't about elimination it's about moderation. Remind yourself of all the good days, give yourself a pat on the back and keep going! Incorporating a healthy lifestyle will ensure that all your future summers are greeted with enthusiasm rather than trepidation.
|Posted in: Wellbeing Nutrition Weightloss Healthy Eating Diet Health|
Just a quick update regarding the recent government restrictions on some allied health providers due to COVID-19.
We wanted to assure you that as healthcare practitioners we are exempt from these restrictions.
Our professional organisation representatives have attended a briefing with the Principal Medical Advisor at the Department of Health today. The key message from that briefing is:
Government encourages healthcare professionals to continue working to help ease the pressure on our hospital system.
Continue using your immune support, and follow the Government Guidelines paying particular attention to personal hygiene and infection control by washing hands regularly, coughing into your elbow or on a clean tissue and disposing of it immediately.
Whilst there has been a general consensus in the community that this is merely, for most people a mild flu. My research since it first came to my attention in January leads me to feel that this respiratory illness should be taken very seriously. The mechanism of this virus does not follow the normal mechanisms of many known upper respiratory viruses and is highly infectious.
All consultations will be carried out via online or phone by appointment only.
Our clinic operates on Tuesday and Thursday as our staff are committed to other organisations offsite on alternative days.If you would like to book an appointment or purchase supplements please email us at email@example.com or call us on 07 5525 2211. Please be patient and respectful with our staff, we are working through our enquiries as quickly as we can.
Please follow us on Facebook for up to date information and relevant immune support strategies.
|Posted in: Building Your Immune System Coronavirus Covid19 Stress Minimising Stress Healthy Eating Cold and Flu|
Sometimes this condition can be due to an endocrine disorder such as polycystic ovarian syndrome (PCOS). Acne is also linked to excess hormone production such as androgens, growth hormone, insulin-like growth factor 1 (IGF-1), insulin and glucocorticoids.Androgens, hormonal mediators (including IGF-1) are found in dairy products and are best avoided during treatment. A low GI diet has also been researched and improvement observed in male patients.
In an open-label trial treatment with chaste tree for a minimum of 3 months resulted in an improvement for 70% of the patients. This could be due to the mild anti-androgenic effect of chaste tree.
Address the glycaemic load with diet, the herb gymnema and green tea with meals. This will regulate insulin and IGF-1 .
Some studies recommended lower animal protein intake due to IGF-1 aspect in these products.
Supplementing with selenium and chromium for PCOS patients has decreased the severity of acne.
Zinc as well as lactoferrin also reduced the lesions in the treatment group.
Without treatment cysts and scarring may occur and often a combined approach is needed.
Please contact us on (07) 5525 2211 in confidence for further information or for assistance to assess and help try and resolve acne problems.
|Posted in: Immune Boosters Building Your Immune System Allergies Childhood Eczema Superfood Diet|
Non alcoholic Fatty Liver Disease (NAFLD)
Risk factors put forward for the development of NAFLD have diets high in refined carbs, high fructose intake and some medications such as cortisone, methotrexate and anti retrovirals.
Many patient with NAFLD are type 2 diabetics or pre diabetic. Untreated this conditions
evolves in NASH which has inflammations added to the fatty liver accumulation.
Emerging drivers of NAFLD are now proposed such as gut dysbiosis and altered microbiome.
and reduction in a pro-lipogenic state. Untreated this condition could lead to renal failure.
Non conventional treatment focuses on dietary modification. The Mediterranean diet high
in fruit and vegetables will improve liver fat content. At present there is no standard
pharmacological treatment available.
was reduced. High intensity training reduced the liver triglycerides even further.
To turn your liver back into a healthy state many different agent are needed such as vitamin
E, omega 3's, phosphatidylcholine and herbals.
The University of Miami did studies using Rice Bran Arabinoxylan in adults with NAFLD and
liver enzymes reduced significantly after 90 days.
|Posted in: Immune Boosters Detox Wellbeing Building Your Immune System Detoxification Tiredness Stress Superfood Diet Health|
Researchers have been studying the Diabetic Epidemic. In 1960, diabetes only affected 1% of population and sugar consumption was steadily raising since the early 1900. They concluded that there is no relationship between BMI and diabetes risk in those people with lowest toxin load.Persistent organic pollutants (POPS) have detrimental effect on blood sugar metabolism. The prevalence of pre-diabetes is three times larger in populations exposed to high levels of organchlorine.
In addition, organochlorine and organophosphate pesticides have been found in rheumatoid arthritis patients and in children with ADHD. Eating conventionally grown foods (non-organic) dramatically increases your levels of these pesticides. Blood levels drop dramatically within 3 days of only eating organically grown foods.Most people are aware that fish consumption will lead to higher mercury levels.
IVF failure has been directly linked to toxicity of the mother. Parabens, PCB's and organochlorine pesticides above a certain threshold will lead to failed implantation and reduced oocyte retrieval.
People vary largely in their detoxification potential. Adverse drug reactions are the first indicator for impairment.
Most people are not aware of the half lives of many of the toxins hiding in our tissue. Cadmium has a half life of 16 years, and commonly found in conventionally grown tofu. On the other hand, arsenic will be excreted after 2-4 days and most is found in rice.Exposure to environmental toxins is ubiquitous in today's modern society with biomonitoring projects in Australia indicating sources of toxins are widespread.
One study measuring chemical exposure from personal care products showed a total paraben and benzophenone-3 concentration are significantly higher in Australian population than reported worldwide.There is a definite need to clinically support patients with detoxification. Consider Oligoscan which is painfree and revolutionary way to assist in detecting the bioavailability of trace elements and heavy metal intoxication in real time.
Please contact us on (07) 5525 2211 in confidence for further information or an appointment should you believe you may be suffering from toxicity issues.
|Posted in: Detox Building Your Immune System Nutrition Detoxification Health|