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Heal Your gut with these nutrition tips

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Are you happy?
Is your gut happy?
How do you know if your gut is UNhappy?

Your gut and your brain are inextricably connected, and it is this connection that means the health of one will have a direct impact on the health of the other.

On a really cool side note, you have this hormone called Serotonin that plays are huge role in helping you feel happy, and 95% of it is made it your gut!

Because of this incredible gut brain connection, common symptoms of an unhappy gut may not always be that obvious. Below are a few symptoms to be aware of:

• Bloating
• Abdominal Pain
• Diarrhea and/ or constipation
• Joint pain
• Depression
• Anxiety
• Brain fog
• Lack of concentration

If you suspect you have gut issues here are 4 steps you can take to assisting it to heal:

1. Work out any food intolerances you have: Any food intolerances and allergies you may have will support inflammation in the gut, and prevent healing from occurring. Identifying these and then removing them from your diet is key to a happy healthy gut and brain!

2. Common intolerances are: peanuts, eggs, dairy products including milk, yoghurt and cheese, gluten and wheat products including bread, pasta and some packaged goods.

3. Reduce stress: when you become stressed, your body releases a hormone called cortisol. Cortisol has a negative impact of the flora in your gut and studies have shown this can activate an immune and inflammatory response, which inhibits your body from healing. To reduce stress try meditation, walking or a sweat session on the green.
Introduce gut healing foods. Some foods have the ability to help reduce inflammation in your gut and help it heal. Foods to include in your diet are: aloe vera juice, chia seeds, turmeric and chia seeds.

4. Contact a trusted practitioner to help you figure it all out. When we are experiencing symptoms like the above, it can be so confusing and we often need a trained eye to assist us back to health. Approaching a nutritionist can help you identify where your diet isn’t serving you, and they will be able to make suggestions as to how you can heal your gut and improve your overall health, so you can maximise that 95% of serotonin production and feel oh so happy!

Happy Day!

Jenna Poole
UY Nutritionist

Follow this link to learn more: https://ultimateyou.clickfunnels.com/nutritionmastery

5 Ways To Make Fitness Your Lifestyle

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Being fit is not just about losing weight or being sexy. If that is your goal, you will be quitting your “fit and healthy” lifestyle once you think you are already sexy enough or you have already gotten rid of those fats. A fit and healthy life is not something that is designed to be short term. More than a passing phase, fitness must be your lifestyle.

If you are not used to being physically active, you may find it difficult to stick to your exercise regimen, especially for a prolonged period of time. Because of this, you will fail to become fit for life. We are all aware of the fact that it is quite difficult to love something that requires us to wake up and stand up during the wee hours in the morning. Since this is beneficial, the best thing that you can do is to learn how to love it by applying these tips:

1.)    Make exercise a social event

When you work out solo, you will find it difficult to stick to your workout regimen. To make exercising a lot easier, the best thing that you can do is to find a partner. Or better yet, an entire club or group. Try to joining boot camps, running clubs, aerobic and Zumba classes and many more.

2.)    Remember how good it made you feel

When you set realistic goals and you were able to achieve it, you will certainly feel good about yourself. In addition to that, sweating it out releases endorphins—our happy hormones. This will provide you a happy feeling. When things get tough, do not go with it. Instead, try to remind yourself how good finishing that routine can make you feel. That would be more than enough to keep you going.

3.)    Find an exercise routine that you enjoy

No one likes to do something that they don’t enjoy. When we do not love what we are doing, everything is difficult and hard to achieve. On the other hand, everything is easy when we do something that we love. In the first few months, it is recommended that you try out different types of workouts and exercises. Try to discover what it is that makes you happy and excited then do more of it. Soon you will see that things are starting to fall into their proper places.

4.)    Establish a rule that you can stick to

We always establish rules based on our best-case scenario. Instead of raising your expectations and goals, try to be realistic about it. In this way, you will be able to achieve your goals and you will have the motivation to take your fitness into a whole new level.

5.)    Change things little by little

When you target many things all at once, there is a high chance that you won’t be successful in hitting your targets. It is true that you have to change a lot of habits in order to live a healthier life. However, you should focus your energy on taking one step a time. Establishing habits requires lots of energy and great focus so try to concentrate all your efforts on a single habit, then you can move forward to another once you have mastered the first habit.

Keep in mind that your ability to make fitness a lifestyle relies on your ability to shift your feelings and thoughts about a fit lifestyle. This is why you must learn to love your fitness regimen so that you can be able to stick to it for the rest of your life!

 

thumbnail photo credit: gbsjiujitsumartialarts.com

Supermarket Minefields: How To Shop Smart

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by: Cyndi O’Meara

Shopping for food can be a minefield in this day and age, with lots of conflicting information about nutrition on offer. Making poor choices in the supermarket aisle can often lead to poor health. By shopping smart and changing a few small habits, you can navigate the aisles stress-free and ensure you’re doing the very best for your health.

Take the stress out of the weekly shop by following my tips for hitting the aisles:

1.     Ignore Nutrition Information Bars on Packaging

You should never focus on the nutrition facts that are now on the side of food packaging. It is unrepresentative, confusing and misleading. It baffles me how people rely on this for nutritional guidance instead of actually looking at the ingredients. More often than not portion sizes are misrepresented, calories are the main focus and there is no emphasis on the nutritional benefits. Just because something is low in calories does not mean it is not laced with additives, preservatives and chemical ingredients, which leads me to my next point…

2.     Always check the ingredients

With clever marketing and packaging everything can look healthy. You will never know what in a product without reading the ingredients so take the time to do this. There are lots of jargon terms used for ingredients but being a conscientious shopper means knowing what to avoid – if it sounds like it was created in a lab, it probably was – use common sense! I keep a list of particularly bad additives on the back of my business cards to raise smart shopping awareness.

3.     Try support Organic

Organic food has been around for a long time now, we all know the basics and understand that it’s something we should be doing but many remain unconvinced. I love organic food and really feel the benefits but I understand that in today’s economy it’s not realistic to suggest that everyone buys organic everything. I urge you to buy organic when are where you can, this will benefit your health and support organic farming in Australia. There are several products that retain pesticides more than others so I’d recommend buying these organic if you can: apples, celery, strawberries, grapes, spinach and lettuce to name a few.

4.     Buy Fresh, Buy Local

You’ll not regret sourcing fresh food locally; it’s delicious, better for you and means you’re supporting the local community. Try finding a farmer’s market nearby and get to know your local butcher and greengrocer – it’s so worth the effort. Don’t be afraid to ask questions, find out where the food has come from, has it been sprayed with pesticides, what’s in season… You’ll start to feel better, you’ll save money and will never want to venture back to the chain supermarkets.

Use common sense, avoid special offers and deals and opt for real foods and you won’t go wrong. Feeding yourself and your family with beautiful, natural food will pay you dividends when it comes to your lifestyle, health and happiness!

 

About the author

Cyndi O'Meara - BioCyndi is a nutritionist and founder of Changing Habits – a health and nutrition education company that have gone from strength to strength since Cyndi wrote her bestselling book ‘Changing Habits, Changing Lives’ in 1997. Cyndi now writes diet protocols, cook books, does national tours, has a line of products and is prolific in the media as an expert on all things health.

A Fishy Tale: What Supplements Should You Be Taking?

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by: Cyndi O’Meara

For some time now fish oil has been considered a healthy way to supplement your diet and a great source of Omega 3 fatty acids. Many of us remember having a spoonful of fish oil as a child before the capsule version came along.

In recent years however, some mass produced fish oils have become more and more vague in their certification and claims to be natural.  From examining the packaging, very few supplements are able to tell you what fish the oil was sourced from, if it was farmed or from the ocean, and whether the levels of mercury included are safe.

There are also concerns about what else is being added to fish oil. Some variations contain artificial flavouring to mask the fishy taste – which are synthetically produced and contain over 40 chemicals, many of which are linked to health problems.

When buying Omega 3 oil supplements, I always consider the following:

1. Don’t buy blindly. Always have a good read of the packaging – don’t buy into vague claims and make sure the ingredients, refining process and source are spelt out in black and white.

2. Watch out for flavourings. Added flavours are created in laboratories and have been linked to many health problems in the past 15 years.

3. Avoid Gel Capsules. Not all gel caps are created equal but there are some very common variations on the market which may contain hypermellose phthalate and propylene glycol (linked to kidney and liver problems and banned in the US in pill preparations). Most supplements won’t list the gel cap ingredients on the box – this is a red flag! Even if the fish oil is great, the carrier might be trouble.

4. Quality over Quantity. Fish oil is expensive to produce properly. When you cut costs and go for a cheaper capsule, chances are the standards have slipped and it may be mixed with other oils – possible genetically modified to keep costs down.

5. Consider the Environment. Fish oil production takes its toll on the sea. It takes 5kg of fish to produce 1kg of fish oil and there is a high rate of wastage. With our environment as it is today and the oceans depleted of its natural fish source, think again before buying.

With all things considered, a daily dose of essential fatty acids is certainly not a bad thing but with the health, ethical and environmental costs associated with fish oil it seems foolish not to consider other options. After much research and consideration, I sourced a Peruvian plant based oil, called Inca Inchi for retail through Changing Habits. Containing 45% Omega 3 and 39% Omega 6, the oil provides most of the human body’s needs for essential fats.

The main thing to remember is to be careful to not blindly supplement your diet. Ensure whatever you take has nutritional value, is made from real ingredients and won’t harm your ethical conscience.

 

About the author

Cyndi O'Meara - Bio

Cyndi is a nutritionist and founder of Changing Habits – a health and nutrition education company that have gone from strength to strength since Cyndi wrote her bestselling book ‘Changing Habits, Changing Lives’ in 1997. Cyndi now writes diet protocols, cook books, does national tours, has a line of products and is prolific in the media as an expert on all things health.

5 Ways to Make Living S.M.A.R.T. Your New Fit

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by: De’Anna Nuñez

The days of skipping meals, drinking our calories and eating only grapefruit for a week are long gone. As a society, our nutrition and fitness knowledge base has evolved. In this information age, we have every resource at the tip of our typing fingers. Yet, there are deceptions of ‘how to get skinny’ inundating our thinking on a daily basis. It’s time to rise above the marketing trash and get SMART.

To keep it simple, here are five very doable actions that you can pro-actively employ that will help you attain your weight loss goals.

Satisfaction: Know your point of satisfaction.

Next time you sit down to eat a meal; put a conscious effort into mentally reading your satisfaction meter. Understanding and knowing when you are full will shift your mood and your thinking. Your mind-body connection is a powerful relationship. In an article written by Harvard Medical School, communication happens between the gut and the brain when food enters the small intestine. A hormonal response is secreted and sends automatic messages through the vagus nerve to our brain. Be conscious of this amazing process happening within your body. Learn your point of satisfaction, and save yourself from over-stuffing by instilling patience. Trust in your physical aptitude doing its perfect work.

Movement: Move your body more and make activity a part of your life.

Moving is an important part of fully embracing the joys of life. A good ‘ole game of baseball in the park, and the joy of traveling the city streets on foot, can only be accomplished with an active mindset and body.  Physical activity snaps our hormone production into full gear, and instantly creates endorphins that make us feel good.  When you catch yourself feeling unmotivated, it is vital to your happiness that you mentally breakthrough your doldrums and tap into your bodies intelligence. Movement is the placebo pill to life balance, and is available as an energy life-force anytime you need it. Open your mind to a new menu of possibilities and move your body at each opportunity.

Awareness: Reframing your perspective on ‘Living Healthy’ through awareness.

Digging up and cultivating what lies beneath your surface is a healthy practice. Understanding your habits and behaviors will liberate you to embrace change and shift into a higher gear of living from your true potential. Deepak Chopra says, In any aspect of life, attention and awareness foster growth. Whenever you focus your attention on a subject or phenomenon, the object of your attention will grow stronger.” Imagine how your fitness level can greatly improve by incorporating this viewpoint into your daily life. When you crash into the pitfalls of eating unhealthy, ask yourself, “Why?” There is a greater purpose to be learned through failure, than just feeling bad about your mistake. More often than not, a deep-seeded behavior is merely peeking its head from the man-hole. If facing these inner demons seem scary, keep in mind, they are a lot more horrifying when they are kept in the dark. Shed some light, and you’ll see it’s only wearing a costume. Once you become aware of something, it changes its identity completely. Living a more fit life happens easily when you are congruent in all areas-mind, body and soul. The threshold to this greater understanding is through awareness.

Repetition:  Act like a success, and you become one.

Repetition is a cycle that your inner mind is accustomed to living out daily. Good habits beget good habits and result in a tangible outcome. Bad habits do the same. Do you use your will power to hold-back food cravings? Then disappointingly, you often fail by giving in to what feels like a Star-Wars-like force; powerless against the dark side? Good news is on the horizon! The same way you got into an overweight body, is how you’ll reduce to a leaner, more fit body.  Create a new normal to your daily repetitive tasks.  Buy different healthy foods at the grocery store this week. Expel the crap from your pantry and fridge. Schedule an activity that you’ve never done before. Hang out with a fit group of friends. Do things that make you say, “I don’t even recognize myself, who is this person?” Repeat those new actions daily. Repeat, repeat, repeat success and when the clock rings midnight, you won’t turn back into an old maid, you’ll find that you remain a princess. Act as if you are a success, and you become that in which you have focused on. Living fit and at your ideal weight will become just who you are.

Tenacity: Keep at it. Never, Never, Ever Give Up!

Resolve to the idea that eating healthy and exercising is simply the way you live your life. With that frame of mind, you will have every bit the momentum necessary to endure any hazard that crosses your path.  The daring and confident Amelia Erhardt once said, “The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.” Every day you have an opportunity. When you get out of bed, place your feet firmly on the surface below you and choose your thoughts, your responses and your focus. Your smarts are your new skinny; no product, powder or pill can replace the belief you possess within yourself to reach your weight loss goals. Taking care of your health is not a temporary diet, it is a way of life. Never give up.

 

About the Author

After her mother passing away from obesity, poor health and depression, De’Anna vowed to never question her life purpose again. Helping people achieve optimal health and happiness is her greatest passion. As of late, she’s been dubbed ‘The Fat Whisperer’, De’Anna Nuñez has a specialized gift in guiding her clients to releasing the root cause of their weight issues. She is an Author, Certified Clinical Hypnotherapist, Fitness Trainer and Neuro Linguistic Psychology Practitioner. De’Anna has helped women lose up to 105 lbs through her unique methodologies.

Twitter: @DeAnnaNunez
photo credit: www.womenshealthmag.com

Healthy Heart | How To Take Care Of Yours

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It’s the symbol of love but also the symbol of life. We all need to take care of our hearts to lead long, healthy and happy lives. Here’s how you can find out if you’re as healthy as you should be, and mitigate your own risk of heart disease.

Warning signs

More than 55,000 Australians had a heart attack last year, with one occurring every ten minutes in  Australia. Sadly, almost 10,000 people died, half of these before reaching hospital.

Better awareness of the warning signs is critical for everyone. They very from person to person, and despite what you may see on TV, they’re not always sudden and severe. According to the Heart Foundation of Australia:

“Symptoms may include pain, pressure, heaviness or tightness in one or more parts of the upper body including chest, neck, jaw, arm(s), shoulder(s) or back in combination with other symptoms such as nausea, shortness of breath, dizziness or a cold sweat.”

Their advice: call Triple Zero (000) immediately.

Reduce your risk

Prevention is always better than cure, so consider the key risk factors and what you can do to mitigate them. They including smoking, high blood cholesterol, high blood pressure, diabetes, being physically inactive, being overweight, and depression.

While many of these can be improved through more exercise and a healthier diet, some have genetic roots and re- quire medical management.

What to test

From as early as your twenties and thirties – even if you think you’re in good health – it’s wise to get the following checks:

• Blood pressure – every couple of years

• Cholesterol and glucose levels – every couple of years

• Dental check (poor oral health is linked with heart disease) – at least every couple of years

From your forties, you should add:

• Chronic  disease check – once

• Type 2 diabetes risk – every three years

Remember that a bad result isn’t disaster, it’s merely a warning sign. Most problems can be fixed with changes to your diet, exercise, and medication where appropriate. And thanks to modern  medical science, even serious issues can usually be treated, allowing people to live many more decades.

If you’re initially unsure about visiting your GP, you can always contact the Heart Foundation. They’re happy to offer more information and advice, and it’s a free service.

Being prepared – learn CPR

CPR combines mouth-to-mouth breathing and chest compressions to keep blood and oxygen circulating to the heart and brain of someone whose heart has stopped beating.  It is literally a lifesaver.

Note that CPR doesn’t suddenly restart the person’s heart (unlike some movies misleadingly  represent).  It keeps things going until paramedics arrive with a defibrillator. Keep doing it until help arrives – there are people whose lives have still been saved after over an hour of CPR.

The best thing to do is go on a proper first aid course, but there is detailed information online, as well as many videos.

Heart disease is the leading cause of death in Australia, responsible for 15% of all deaths in 2011. So show yourself – and your family – some extra love and get a heart health check.

 

About Chloe

Chloe Quin is a qualified yoga instructor and wellness expert with www.health.com.au. Chloe is passionate  about empowering women to boost their health and fitness in fun, family-friendly ways.

Hidden Sugars in Our Diet

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We all know that too much sugar in our diet is not healthy. But what many people are not aware of is the amount of sugar in so-called healthy foods. Let’s take a look at some so-called “healthy” foods and the amount of sugar they contain: 

¾ cup of a leading healthy breakfast cereal ============= 5 1/3rd tspn  sugar

A glass of no added-sugar orange juice (200ml) ========== 4 ½ tspns sugar

A healthy snack twist bar ============================ 3 ½ tspns.

An Iced Coffee Mocha (500ml) ======================== 13 tspns sugar

   (equivalent sugar to a coke)

A medium low fat banana smoothie (450ml) ============== 13 ¼ tspns sugar

   (slightly more sugar than a coke)

A  98% fat free strawberry yoghurt (170g) ================ 6 1/3 tspns.

Total   –  more than 30 teaspoons of sugar 

 

Effects of Too Much Sugar

Sugar and carbohydrate create glucose when digested. Too much glucose when circulating through your bloodstream acts like sandpaper.  This can damage blood vessels, arteries and nerves and result in inflammation. Inflammation interferes with hormone and neurotransmitter balance, all of which lead to rapid degeneration of your brain. Eating a high carbohydrate/sugar diet puts you on a roller-coaster of high and low blood sugar levels, creating big energy dips (think 3pm itis) and causing big sugar cravings.

Eating too much sugar also drives disease such as type 2 diabetes, kidney disease, fatty liver, heart attack, stroke, dementia and impotence. It also potentially causes cancer – as high blood-sugar stimulates tumour growth.

 

So where does sugar come from?

Sugar comes from obvious places like: refined sugar, sweets, sweet drinks, flavoured milk, and sweetened yoghurt.

It also comes from starchy carbohydrates including: cereal, bread, pasta, rice and starchy vegetables like potatoes and legumes (like lentils, chickpeas and peanuts).

Fruit is also fructose, a type of sugar. Fruit juices in general are best avoided. When you eat an orange, you are likely to eat only one orange, including the fibre – as nature intended it. When you drink orange juice, you may be drinking the concentrated fructose or sugar of between 4 and 8 oranges.

 

How is insulin related to sugar?  

The pancreas produces insulin to take the glucose from the blood and store it in the liver and muscles as ready energy. But if stores are full, it converts the glucose into fat, the kind that drives heart disease. High levels of insulin (which are produced in response to high glucose levels) drive fat gain and inflammatory disease.

 

So what about everything in moderation?

A recent study of about 28,500 people, over the age of 15, published in Diabetologia, found that all it takes is one can of sugar sweetened soda/soft drink per day to increase your risk of type 2 diabetes by 22%. In my experience, most people would consider drinking one soft drink to be moderate.

Don’t think diet soft drinks are any better; the chemicals in those can have many side-effects one of which is cravings for more sugar!

 

The total amount of carbohydrates we eat per day is what matters

If you’re eating 100g of carbohydrate, it is still 100g of carbohydrate, whether or not it is coming from bread, pasta or the sugar bowl itself!

I recommend going back to real foods. Anything that comes straight from the farm to you without processing is recommended, such as seasonal vegetables, meat, fish, eggs, nuts and seeds (not grains).

 

Here is a healthy diet that I would recommend:

For breakfast

Poached eggs, with some vegetables like onion, spinach and zucchini cooked in real butter or coconut oil for breakfast.

Morning tea

A small tub of full fat Greek yogurt, with 6 almonds and 2 strawberries.

Lunch

A green salad with feta cheese, pepitas and salmon or tuna

Afternoon Tea

Tuna with cucumber and avocado

Dinner

Meat (grass fed), chicken or fish and vegetables, mostly greens, with two small pieces of pumpkin or sweet potato.

 What about fruit?

If you are healthy and not overweight, a piece of seasonal fruit per day is fine. An orange, mandarin or berries in season are good choices. If you are battling health issues, weight problems, diabetes or have digestive problems, fruit is best avoided.

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ABOUT THE WRITER:

Fiona Kane

Clinical Nutritionist, Informed Health Nutritional Wellbeing Centre

Phone: 4722 2111

www.informedhealth.com.au

BENEFITS OF GREEN CRUCIFEROUS VEGGIES

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Mum always told you to eat your greens sot that you would grow up big & strong…but what’s so great about green cruciferous veggies?

Firstly what are Cruciferous Vegetables?

Cruciferous vegetables are part of the Brassicaceae family that come in a variety of shapes, sizes and colours. They contain glucosinolates (which are nitrogen & sulfer containing) give cruciferous vegetables their taste & aroma.

Which greens are green cruciferous vegetables?

These include kale, spinach, broccoli, brussel sprouts, bok choy and cabbage.

Why are they so good for us mum?

These veggies contain a vast amount of important nutrients such as iron, folate, fibre, zinc, potassium, vitamin C, selenium, calcium, phytochemicals, anti-oxidants and more!

What are their benefits? 

  • Cancer fighting: contain Isothiocyanates that reduce the production of carcinogens in the body, prevent normal cells from becoming cancerous and protect our DNA
  • Lower blood cholesterol AND the risk of type 2 diabetes: with its high fibre content
  • Fight infections: Zinc & vitamin C are two crucial immune boosting nutrients
  • Promote weight loss: with being a high fibre low calorie source of food
  • Effective for wound healing: containing vitamin K which is needed for blood clotting
  • Promote eye health: lutein and powerful antioxidant prevents macular degeneration
  • Maintain & promote red blood cell health: Containing Iron and vitamin C, this allows for optimum iron absorption
  • Promote bone health: with its calcium content
  • Healthy skin: with vitamin A, C and zinc your skin will glow
  • Growth & development: folate and the other b vitamins are essential growth and new cell and energy production
  • Improve your mood: containing B6 which promote serotonin & reduces PMS symptoms

What are the best ways to eat green cruciferous veggies?

  • Steamed broccoli, brussel sprouts, and bok choy on the side of a lea piece of fish
  • Green smoothies – kale, spinach, banana, coconut water, chia seeds and agave
  • Spinach, pumpkin and pine nut side salad
  • Green Vegetable stir fry with ginger and garlic

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ABOUT THE WRITER:

Sinead Smyth is a Qualified Clinical Nutritionist with a Bachelor of Health Science Degree in Nutritional Medicine, and an Australian member of the Shadow Olympic team for the London 2012 Games for Taekwondo. Sinead most passionate about the power of natural foods and supplements in weight loss and health, about how foods can fuel, energize and heal the body, as well as maintaining general wellness.

Binge Behaviour – Key Triggers for Identifying Unhealthy Behavioural Patterns

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Bingeing seems to be a commonplace part of 21st century life. It’s impossible to open  the newspaper or an internet browser and not quickly come across a news story or an account of binge drinking, eating, spending or otherwise. In fact, it’s becoming so commonplace there’s the fear that binge consumption patterns are almost viewed as normal, with even an ‘Alcopop’ tax doing nothing to deter our teens.

As bingeing can have detrimental health consequences on both the individual (and society) being aware of key triggers that may lead to a binge episode is important to try and avoid, or at least contain the experience. Given that these key triggers may be connected to deeper problems; gaining awareness and insight into what may drive binge-behaviour may give you greater self-awareness and understanding.

Anxiety – when we feel worried or anxious about something going on in our life that is out of control, a binge episode can work to alter the neurochemical balance in the brain and generate a different mood state where you are less aware of your anxiety and therefore feel less threatened and more comfortable and relaxed.

Sadness – when we feel sad about something that is happening or has happened in the past and there is nobody to share this with, individuals can turn to food, alcohol or exercise to again reduce their awareness of their inner pain and sadness.

Anger – when we feel angry about how somebody has treated us, individuals can turn to excess shopping, gambling, eating or drinking to soothe their wounded pride and ego and help us cope with the often scary experience of knowing anger and rage internally. Most people do not learn adaptive ways of managing their anger and its emergence can make people feel extremely distressed and uncomfortable.

Failure – when we fail at something or don’t achieve to the standard we expect, a binge episode may follow as a way of consoling ourselves. Of more concern is when the binge episode occurs as a way of punishing ourselves for the perceived failure and actually exacerbates suffering.

Losing a job – losing a job can shake even the most confident individual’s self-esteem and sense of safety in the world. In order to cope with the damage inflicted on our ego, and the possible resulting anxiety and shame, going on a binge adventure of any sort is an extremely common way to avoid knowing the full extent of these feelings.

The end of a relationship – the end of a relationship can involve enormous feelings of guilt, anxiety, sadness, grief and fear. Experiencing such an array of emotions in an intensive way on an ongoing basis for days, weeks or months can lead to people seeking comfort from these difficult feelings through excess drinking, shopping, eating, sexual activity and gambling.
Feeling bad about yourself – had one of those days where you can’t do anything right, your partner seems irritated with you and you jump on the scales and you’ve put on weight even though you went to the gym five times last week? When we feel low and bad about ourselves, bingeing can trigger the release of chemicals that lift our mood and help us feel a bit better about ourselves.

Achieving something important – finally got that promotion? Finally got that pay rise or job you didn’t think you’d get? When we feel elated, there can be a temptation to augment these feelings further and to really let your hair down and feast on the good things in life.

Loneliness – human beings are social creatures and our brains are wired to desire and seek out relationships and connections with others. While feeling intermittently lonely and alone is a universal experience, there are many people out there who the world has seemed to have forgotten who experience incredible loneliness day in, day out. Eating, drinking, gambling, drugs and sex can help individuals decrease or completely avoid their lonely feelings so they do not have to face the devastating pain of feeling alone and uncared for.

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ABOUT THE WRITER:

Adam Szmerling profile picAdam Szmerling is the founder of Bayside Psychotherapy practise in Melbourne and is a fully-qualified psychotherapist and hypnotherapist with over a decade of experience in practising in the Bayside area. Adam is a clinical member of the Australian Association of Buddhist Counsellors and Psychotherapists; the Australian Hypnotherapists Association and the Psychotherapy and Counselling Federation of Australia. connect with Adam on Google+

Animal Fat – To Eat Or Not To Eat?

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As crazy as it may sound, animal fat, or specifically saturated fat, is one of the most imperative nutrients to the human body. For over 3 decades, we have listened to people in white lab coats constantly repeat the same message like a broken record “saturated fats are bad and cause heart disease”, and as a nation, we have followed this advice with our eyes wide shut. As a result, sales of lean meats such as chicken breast, turkey, and red meat with the fat trimmed off has skyrocketed, while fatty cuts of meats such as ribeye & scotch fillet steaks, lamb chops, and pork seem to be a forbidden food only eaten by the rebellious and the ill-advised. Not only does the saturated fat hypotheses say that eating animal fat is like pressing the detonator on our own hearts, but animal fat supposedly is the food that makes us Uber fat, being that fat is 9 calories per gram compared to protein and carbohydrates which is 4 calories per gram. So what’s the big deal then! Stay away from animal fat and live a long, healthy, and lean life right?………….WRONG!! Don’t be fooled by the white devils (men in white lab coats), animal fat is your best friend. It’s time to surmount an offence in the saturated fat deliberation, Paleo Warrior style!

 

 What Breast Milk Teaches Us About Animal Fat

Here is my first counter punch in the “saturated fats are bad” debate. I came across this fascinating piece of evidence from Paul Jaminet’s book The Perfect Health Diet, which is a fantastic book that I would recommend to anyone.

Let’s take a very close look at the composition of human breast milk, because as you will soon see, this line of evolutionary evidence will completely crush the idea that saturated fats are bad. If you didn’t know already, mother’s milk is the perfect dietary food for all babies. Due to evolutionary pressure, we know for sure that Mother Nature would’ve optimised human breast milk to make it a complete and perfect food for infants. But what will really give you goosebumps is the macronutrient ratio inside mother’s milk. First off, fat provides the majority of the milk’s calories, being 54 %, carbohydrates is the second largest calorie source, being 39 %, and protein provides the fewest calories, being 7%. So as you can see fat is the predominant macronutrient, governing both carbs and protein.

 

But Let’s Dig A Little Deeper Into The Tunnel. Here Is The Fatty Acid Profile Of Human Breast Milk:

Short And Medium Chain Saturated Fatty Acids – used to manufacture ketones to nourish the baby’s brain

Long-Chain Saturated Fatty Acids And Monounsaturated Fatty Acids – used to create the structural membranes in every cell of the human body

 

Omega-6 And Omega-3 Polyunsaturated Fatty Acids

These fats play a special role in the body by adding flexibility to cells as well as playing a role in inflammatory and anti-inflammatory pathways.

We can clearly see that all kinds of fats play their role in the architecture and biological functioning of the newborn baby. Saturated fats, which is the fat we have all been told to fear, funnily enough, is the most important fat contained in breast milk. Short and medium-chain saturated fats make up 10.4%, while long-chain saturated fatty acids make up 34.2%. Without saturated fats, newborn babies, both animals and humans (well actually we are animals, we just have bigger brains) would perish. So let me ask you this question, if saturated fats are so deadly to the human body, why has evolution selected saturated fat as the most important nutrient to begin life?

 

What The Ancient Tribes Teach Us About Animal Fat

Throughout research history, it’s crystal clear that the healthiest people in the world are found in ancient tribal societies that have not been corrupted by westernised, processed food. Or to make it simple, people who follow a lifestyle closest to our most primitive ancestors display the kind of health and wellness that we modern humans all long for. Because remember, modern diseases such as obesity, diabetes, and cancer were pretty much non-existent during the Paleolithic era. The wisdom we can learn about human health from our more modern hunter-gatherer societies is phenomenal. And guess what, these modern Paleo tribes still living today, with both male and females having blood profiles healthier than an olympic athlete, all have several things in common, and one of them is that they eat animal fat.

First off, lets look at some of the modern pacific islander communities who still follow a more ancient Paleo diet. The Okinawans of Japan, who have been known to be one of the longest living people in the world eat a diet high in eggs (including the egg yolk), pork, fish, and lard which is used for cooking. The Kitavan tribe living off the coast of New Guinea, get a large chunk of their calories from fish, fruits, and coconuts. The traditional Hawaiian tribes still living today, have a diet high in fish, squid, pork, chicken, and coconut.

Furthermore, early European explorers remarked on the beauty, strength, good nature, and excellent physical development of the native Hawaiians and other pacific islanders. Precise Journals from these early explorers showed detailed description that refer to Pacific Islanders as ‘singularly tall, muscular and well-proportioned people’. Even Captain James Cook noted the good diets and health of Pacific Islanders.

So if we pay attention to the detail, animal fat was a rich part of our more primitive Paleo tribes. The Pacific islanders may ingest more fruits and vegetables due to the tropical climates, but animal meat, along with the fat still makes up a large chunk of the calories. And let me just say this: you would seriously be up in cloud 9 if you think the healthiest tribes in the world trim the fat of the meat after a good hunt. In fact, the fattiest parts of the animal were the most cherished. Because the ancients knew that animal fat is a “survival” nutrient. Without animal fat, we wouldn’t have survived the catastrophic ice age that plagued our earth for thousands of years. Animal fat saved our butts!

 

Praise For Saturated Fat

Ladies and Gentlemen, animal fat is your best friend! Eat plenty of the following:

Organic Butter

Egg Yolks (Best From Free Range Organic Eggs)

Organ Meats (Beef Liver, Chicken Liver)

Fatty Cuts Of Grass Fed Red Meat (T-Bone, Scotch Fillet, Rib Eye, Lamb Chops)

Free Range Chicken Thigh

Pork & Bacon

Organic Full Fat Cream & Sour Cream

Coconut Products (Coconut Butter, Coconut Cream, Coconut Milk)

Ghee

 

Quick tip

When eating animal meat and fat, you must consider how the animal was raised. The more wild the animal, the better it is for you. Opt for organic and free-range poultry, grass fed red meat, organic eggs, and any dairy products should be 100% full fat & organic. If the animal was raised in a stress free, friendly environment, got plenty of exercise and sun, and ate the food it was designed to eat, the fat from the animal is going to be much higher in fat soluble nutrients such as vitamins A, D, E, and K, along with the powerful antioxidants CoQ10 and CLA.

Old Rule

Saturated/Animal fats are bad and cause heart disease

New Rule 

Saturated/Animal fats are one of the healthiest and most important nutrients to the human body, eat plenty of it, but make sure they come from a good source.

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ABOUT THE WRITER:

post feb 18 bMichael Keon, is a certified health & fitness professional who specialises in Paleo nutrition. His journey began as full time personal trainer, working with hundreds of clients to empower them to reach their most desired goals & life changing aspirations. He has been a mentor to other coaches and is a dynamic and engaging seminar speaker. Michael’s passion, relentless drive and superior knowledge is known among the industry’s best. Currently, he is devoted to researching and delivering the most up to date information relating to the practices of the Paleo diet and lifestyle so that people from all walks of life, from the average Joe to the elite athlete, can achieve long lasting results.

Michael preaches the following underlying message: “Health & fitness is never meant to be complicated as we have all the answers. We just need to extricate ourselves from the modern confusion and bring back our primal roots.”

http://www.paleowarrior.com.au

*** Article from Ultimate You Magazine, August 2013 issue ***