Are you one who thinks that you need to do hours of exercise to lose weight and change the shape of your body?
Many people think that they need to exercise to lose weight.
But really what you need to do is change your food choices. The truth is that diet or the foods that you choose to eat are the Main Determining Factor in whether you'll lose weight or not.
And it is because those foods provide nutrients for your body to manage the many processes that are required for us to live and breathe.
Give your body high quality nutrition and your entire system works better - more energy, less brain fog, not as anxious. And if you feed your body foods that are high in sugar, processed and refined then you can expect to feel less than fabulous.
In this week's Lunch n Learn, I answer the question - Can you lose weight just by eating?
Click here to watch - https://youtu.be/ZljTIaJHVOs
In today's Lunch n Learn I'm talking about regular foods that you can easily find in the shops that can help you to lose centimetres and look amazing ...
Would you believe that apples are considered quite the Superfood? They're a great source of fibre and they also contain vitamin C.
Did you know that?
As I keep telling my clients, vitamin C is such an integral part of our health because we can't make it. We have to get it from the foods that we eat, unlike all other mammals that can make vitamin C.
Amongst other things Vitamin C helps to support our immune system, it is a building block of collagen which helps our body to maintain shape, grow skin, nails and bones. ( which we have discussed in terms of collagen during one of our Tea with Lee).
Apples and some other normal regular foods that you'll easily find in your local grocery store are considered Superfoods.
Click the video below to learn about the other foods.
Join me on Saturday for Tea with Lee in my Facebook Group - Being Healthy Made Simple
I love this subject. You know why?
Because for too long we've relied on health officials and they get things wrong.
And many times they're slow to admit it.
It's time "we the people" were more informed about health matters.
We need to stop relying on what the doctor or some other presumed expert tells us.
It's time we took responsibility for our own health decisions.
And that's what I am inviting you to do.
Today I want to share some vital information that is the opposite of what we have received for decades.
WHEN THE TROUBLE STARTED
This low-fat gospel started to become mainstream dogma back in 1977. And after that, a mountain of health problems rocketed around the world. Especially in the affluent West.
These problems include "The Obesity Epidemic" and "The worldwide diabetes epidemic."
Yes, that's exactly how the NIH website describes the situation we're now in. (NIH is the US government's National Institutes of Health.)
Healthline.com has a stunning graph that shows when the obesity rate started to climb from 1977. It hasn't stopped yet, either.
An important study in a British medical journal, The Lancet, upset the low-fat dogma.
The report said, "Diet is one of the most important modifiable risk factors for cardiovascular disease[...] and current guidelines recommend a low-fat diet."
Yep, that low-fat diet was a big fat problem.
These guidelines have helped produce the present set of human health tragedies.
The study assessed a decade of eating patterns by 135,335 people from 18 countries.
So it's hard to knock it down.
The study looked for any connections between carbs and fats. And connections between heart disease and death.
In plain language (mine!), they found: Eat more fat - and live longer.
Eat more carbs - and die sooner.
Or as The Telegraph newspaper put it in the UK,
"Low-fat diet could kill you."
The study found that it doesn't make any difference if it's saturated fat or unsaturated fat.
You need both, as well as fruit and veggies every day.
Now the British food guidelines are very clear about this.
They say that processed foods labeled as low-fat, lite or low-cholesterol "should be avoided."
Here's the thing with low fat foods, they tend to taste bland.
So manufacturers add sugar, HFCS (corn syrup), and salt to make them taste better.
And when it tastes better then you will buy it.
All that salt and sugar is bad for you.
I choose full-fat yoghurt over low-fat.
I prefer skim over full fat milk though.
I eat cheese as and when I like to because eating fat doesn't make you fat.
It may in fact save your life.
Be sensible and don't go overboard.
Your best choice is to eat a variety of foods from all food groups; protein, fats and carbohydrates.
Aim for 90 - 120g of protein per day.
Use healthy fats to make your food taste good.
Get 5-7 serves per day of vegetables and fruit.
*** Question: Which fats are good?
The unsaturated fats.
Choose plant, nut and seed oils like olive, sesame, macadamia, but NOT sunflower, canola or palm oil.
Nuts (almonds, cashews, peanuts, pecans, walnuts).
Seeds (flaxseed, sunflower, pumpkin, sesame)
Oily fish (salmon, pilchards, herring, sardines, trout), and avocado pears.
These are some healthy saturated fats:
coconut products, carob, Brazil nuts, peanut butter (no sugar added!).
Question: What about trans fat?
They are Bad, even dangerous.
Read the ingredients list on the back of the pack, not only the "no trans fats" advertising on the front.
Labeling laws permit manufacturers to round down.
Question: What's the difference between unsaturated fat and saturated fat?
Here is a simple test. If the oil is liquid at room temperature then it's unsaturated. If it's solid then it is a saturated fat.
References:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228640/ http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252- 3/fulltext
How to deal with inflammation naturally...
It's the MIDDLE of the year!!!!
How did that happen? Is it just me or are you finding that 2018 is flying by?
Have you done a mini review of the year so far?
Look back over the last 6 months and consider what you have accomplished...
For me it's exciting to see what I've done - growing my band of women who are
looking for more energy,
to lose their muffin top,
find a better work/life/mom balance and
get ahead with putting them and their health as a priority.
In my personal life I've implemented changes that see me now out walking in the morning between 7 - 7.30am.
Yup, I'm one of those moms who is out there walking.
I used to see those moms when I dropped my son off at play school and wonder, "how do they do that?"
It helps to have my husband take my son to school but he's been doing that for the last 2.5 years and it is only recently that I've started walking at that time.
So I guess it is because I have made it a priority.
Any health problem that ends in -ITIS can involve inflammation.
So a muscle or joint, your lungs or digestive system can becomce inflamed.
This is a response by your body that it is reacting to or maybe even over reacting to an injury of some kind.
The injury doesn't have to be physical.
Stress can cause inflammation.
When your body doesn't have enough essential fats and supporting nutrients it is possible for your body to overreact.
the supporting nutrients are vitamins B3, B6, biotin, vitamin C, zinc and magnesium. Vitamin B5 is also needed to make coritsol, the body's anti-inflammatory hormone.
And what do we do when we have soreness?
Most times we pop an anti-inflammatory or painkiller and the symptoms are dealt with.
And we carry on with life until the next time... We never deal with the cause of our inflammation.
As a result we move into a cycle of pain and discomfort -
pop an anti-inflammatory -
feel better -
but our liver starts to become overloaded and can't perfom its primary function of detoxification -
so you get an infection - which you treat with anti-biotics -
which puts your gut flora out of balance -
you start to feel better - until the next time.
And repeated episodes of this situation set you up for inflammation of your gut.
So now not only are you dealing with a pain in your shoulder or lower back or knee but now your digestive system isn't working in your favour.
This leads to the onset of lifestyle diseases like type 2 diabetes, raised cholesterol and heart disease, cancer and possibly a lifelong auto-immune disease like Lupus or Hashimoto thyroiditis.
Now that I've painted such a picture of doom and gloom...
(sorry aobut that!)
Let's talk about nutritional anti-inflammatories.
Nutrients - Bromelain, Carotenoids, Flavonoids, Magensium salicylate
Amino acids - Glutamine, Lysine
Herbs - Aloe vera, Echinacea, Garlic, Ginger, Liquorice, Turmeric
I've chosen 1 nutrient from each group - Bromelain, Glutamine and Ginger
the enzyme found in pineapples.
Do you remember in school learning that pineapplecan be used as a meat tenderiser?
That's because bromelain helps to digest protein and aids in absorbing nutrients efficiently.
So it is useful for dealing with digestive issues.
Studies show that it helps to reduce the secretion of pro-inflammatory molecules that can damage your digestive lining.
It can also provide treatment for osteoarthritis which is a better alternative than painkillers.1
You can get it in capsule form from pharmacies and health stores.
an old folk remedy to help relieve an upset stomach or nausea.
Who drank ginger tea while pregnant with morning sickness or ate ginger biscuits?
Ginger has been used for thousands of years and is recorded in ancient Chinese, Rpman, Greek and Sanskrit texts.
It helps to reduce the pain associated iwth periods and headaches.
Because of its anti-inflammatory properties it can help with both joint and muscle pain.
The compounds in ginger that are anti-inflammatory are gingerol, shogaol, paradol and zingerene.
They help to stop the creation of certain markers of inflammation. You can get ginger in capsule form from large pharmacies and health stores.
Plus you can add ginger root to your herbal teas and meals.
Click here for a couple of tasty recipes.
this is an amino acid and is used by our bodies in large quantities. It is very helpful in boosting your immune system so that you can fight infections and diseases.
it is a vital nutrient in repairing and rebuilding your digestive system. L-glutamine also normalises the response of the immune system to inflammatory cell signalling molecules.
It reduces the permeability of the digestive wall by helping to repair the cells of the gut. The gut is only ONE cell thick.
Glutamine is available in capsule and powder form from pharmacies and health food stores.
So when you're relatively healthy and you have some inflammation then using one or other supplement will have the necessary effect. Healing will be restored.
But if you find yourself in a place where your health is compromised to the point that you are chronically inflammed for no apparent reason, then I'd suggest that you seek help from a professional.
You can book a complimentary call to discuss your health needs.
I look forward to speaking with you!