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Heal Your gut with these nutrition tips

Heal Your gut with these nutrition tips

By | Articles, Articles and Tips, Featured, HEALTH & NUTRITION, Tips | No Comments

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 the 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, yogurt 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 maximize that 95% of serotonin production and feel oh so happy!

Happy Day!

Jenna Poole
UY Nutritionist

5 Ways To Make Fitness Your Lifestyle

By | Articles and Tips, HEALTH & NUTRITION, Healthy Living | No Comments

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

By | Articles, Articles and Tips, FOOD & RECIPES, HEALTH & NUTRITION, Healthy Living | No Comments

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?

By | Articles and Tips, HEALTH & NUTRITION, Supplements, TRAINING & WORKOUT | No Comments

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

By | Articles and Tips, HEALTH & NUTRITION, Healthy Living | No Comments

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 relati