Battling the Flame: Your Guide to Inflammation Management

I want to share with you a deep dive into the world of inflammation, and I’m here to share with you the fantastic five foods that can help keep those inflammatory fires at bay with some science-backed, delicious, and fun ways to optimize your health.

Inflammation: The Culprit Behind Many Woes

Before we jump into the fabulous five, let’s quickly discuss why we should care about inflammation. Inflammation is a double-edged sword – it’s a necessary immune response to protect your body, but when it becomes chronic, it can lead to various health issues like heart disease, cancer, and autoimmune disorders. 

Inflammation is a natural defence mechanism our bodies use to protect us from threats like infections and injuries. However, when inflammation becomes chronic, it can be a major health hazard. It’s like having your fire alarm blaring 24/7 – eventually, you’ll be exhausted, and your home will be in ruins. Managing inflammation is like turning off that alarm and maintaining a peaceful, well-functioning household within your body.

Chronic inflammation is linked to a laundry list of health issues, including heart disease, cancer, autoimmune disorders, and even mental health conditions like depression. It’s the common thread weaving through many of our modern health woes. By taking proactive steps to manage inflammation, we can reduce our risk of these serious diseases and live a more vibrant and energetic life.

You might not always feel inflammation, but it’s like a silent ninja wreaking havoc in your body. Over time, it can damage your tissues and organs, leading to pain, discomfort, and reduced quality of life. By addressing inflammation, you can prevent these stealthy attacks and enjoy a more pain-free existence.

Inflammation can also age us prematurely. Think of it as fast-forwarding the aging process, causing wrinkles, reduced mobility, and other signs of getting older before our time. By managing inflammation, you’re essentially hitting the “pause” button on the aging remote control.

Finally, good inflammation management contributes to overall well-being. You’ll have more energy, better mental clarity, and increased resilience against life’s challenges. Think of it as maintaining your body’s harmony – like tuning up a fine-tuned engine for peak performance. It’s not just about surviving; it’s about thriving and living your best, inflammation-free life.

So, what can we do about it? Eat your way to a healthier, less inflamed you!

Turmeric: The Golden Spice of Life

Let’s start with an absolute superstar in the anti-inflammatory world – turmeric. The active compound in turmeric, curcumin, is a potent anti-inflammatory agent. Studies show that curcumin can help reduce inflammation by blocking molecules that trigger it. And the best part? It’s incredibly versatile! Sprinkle it on your favourite dishes, brew some golden milk, or even take it as a supplement. Spice up your life and beat inflammation while you’re at it!

turmeric and inflammation

Berries: Nature’s Sweet Anti-Inflammatory Treat

Who doesn’t love the sweet and vibrant colors of berries? These little powerhouses are packed with antioxidants that combat inflammation. Blueberries, in particular, are bursting with anthocyanins that can help reduce inflammation and oxidative stress. Add them to your morning yogurt, oatmeal, or just munch on them as a tasty snack – your taste buds and your body will thank you.

Fatty Fish: Swim Your Way to Reduced Inflammation

Oily fish like salmon, mackerel, and sardines are not only delicious but also rich in omega-3 fatty acids. Omega-3s are well-known for their anti-inflammatory properties. They can help balance the body’s inflammatory response, keeping those pesky inflammatory pathways in check. So, go ahead and enjoy a mouthwatering salmon filet or a hearty tuna salad for a double-win – satisfying your taste buds and reducing inflammation. As a bonus, Omega-3’s have also been found to help you maintain your muscle mass as you age. Here’s a great study showing the science behind that!

Leafy Greens: Go Green to Stay Lean (and Inflammation-Free)

Dark, leafy greens like spinach, kale, and collard greens are nutritional powerhouses. They’re brimming with vitamins, minerals, and antioxidants that fight inflammation. The secret weapon here is their high vitamin K content, which can help regulate inflammation in the body. Whether you’re making a refreshing salad or blending up a green smoothie, leafy greens should be a staple in your anti-inflammatory diet. 

Nuts and Seeds: A Crunchy Way to Soothe Inflammation

Nuts and seeds offer a satisfying crunch and are packed with healthy fats, fiber, and inflammation-fighting compounds. Almonds, walnuts, and flaxseeds are particularly noteworthy. They contain alpha-linolenic acid, which can help reduce inflammation. So, grab a handful of mixed nuts or sprinkle some seeds on your yogurt – they make for a convenient and nutritious snack that keeps inflammation in check. 

Conclusion

Incorporating these fabulous five foods into your daily diet can be your delicious path to a less inflamed, healthier, and happier life. Remember, the key is consistency. These foods work best as part of a well-balanced diet that’s rich in a variety of nutrients. Stay curious, keep experimenting in the kitchen, and enjoy your journey to optimal health!

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The Health Benefits with Swimming or Plunging in Cold Water

Is a swim in cold water one of the last things you’d dream of doing? You might be surprised to learn there are significant health benefits linked to it.

Swimming in waters below 15º C, in full contact with nature, and feeling that cold rush throughout your body has so many health benefits. With a little physical and mental preparation, low in cost and accessible to so many people it’s not surprising that cold water swimming is gaining in popularity and momentum as a past time.

Believe it or not there are some great benefits to performing cold water swimming! Here is a brief summary:

It boosts your immune system

The effects of cold water on the immune system have been studied widely. Cold water helps to boost the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defences. Regular exposure to cold water increases your levels of the antioxidant glutathione, regulating the antioxidant process.

It jump-starts your metabolism

Brown fat, or brown adipose tissue, is activated with cold water and helps to maintain body temperature. It also burns calories.

It provides pain relief

Cold water narrows the arteries, reducing potential inflammation and soothing sore muscles.

It gives you a natural high

Cold water swimming activates endorphins. This chemical is what the brain produces to make us feel good during activities. Cold water swimming is also a form of exercise, and exercise has been proven to treat depression. Cold water swimming brings us close to the pain barrier. Endorphins are released when we’re in pain, to help us cope with it.

Improves your circulation

Cold water swimming flushes your veins, arteries, and capillaries. It forces blood to the surface and helps to warm our extremities. Repeated exposure adapts us to the cold.

Increases your libido

Cold water was traditionally seen to repress sexual urges. The fact is that it increases libido! A dip in some cold water boosts estrogen and testosterone production, adding an edge to fertility and libido. The benefits of increased libido include more confidence, higher self-esteem, and enhanced mood.

Burns calories

The heart has to pump faster in cold water and the body must work harder to keep everything warm while swimming. Overall, far more calories are burned during cold water swimming than swimming in warmer conditions. The idea that drinking cold water increases the number of calories you burn may be a myth, but it is a fact that cold water decreases your body temperature so much that the body must act.

Reduces stress

Entering cold water causes an explosion of endorphins, as the body uses them to compensate as its own “pain reliever.” Cold water swimming places stress on the body physically and mentally. Many studies have identified the link between cold water and stress reduction. Cold water swimmers become calmer and more relaxed.

Improves your lymphatic circulation

Cold water forces the lymphatic vessels to contract, pumping lymphatic fluids throughout the body.

Mental clarity

Getting your system up and running gives you clarity and improves concentration.

It helps you rest.

Cold water stimulates the parasympathetic nervous system, resulting in a sense of well-being and satisfaction.

 

 

Some points to remember before you take the plunge

  • Gradual and regular exposure to cold water will allow your body to acclimatise over time. This means you’ll be able to stay in the water for longer. If you haven’t been exposed to cold water start with cold showers and sitting in cold baths to help with this process.
  • Control your breathing: Try box breathing. Breathe in for 4 seconds and then breathe out for 4 seconds and repeat.
  • It is crucial to warm up immediately after swimming, dry off and remove wet clothing immediately and dress into dry warm clothing including thick gloves, socks and a hat.
  • Have a hot drink and even a hot water bottle to hand

Once you are done, take a deep breath and check in how you’re feeling and you’re sure to notice the benefits your new found activity has on your entire body!

 

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What is Visceral Fat?

Fat can show up in all sorts of places. It can strain the waist of a pair of jeans, hang over a belt, or even just make a wedding ring nearly impossible to remove. Most people view body fat as relatively harmless and just something they want to banish to look and feel better. The subcutaneous fat that pads our thighs and rear ends and other areas, while sometimes annoying, is generally harmless. But stored excess body fat and obesity are downright dangerous. In fact, you don’t necessarily need to be overweight to have risky levels of visceral fat.

Visceral fat is especially dangerous because, as you’ll find out, these fat cells do more than just sit there and cause your pants to feel tight — they change the way your body operates.

Visceral fat lies deep inside the abdomen, surrounding vital organs like the liver, heart, intestines, and kidneys. Visceral fat pumps toxic chemicals called adipocytokines into the bloodstream. These create chronic low-grade inflammation and disrupt healthy metabolism (the way your body works to create energy and keep you functioning).

People with larger bellies and deep (visceral) fat tend to lose sensitivity to insulin, a crucial hormone that helps the body burn energy. When insulin loses its power, the body responds by pumping out more of the hormone, which only throws the system further off balance.

As a result, people with extra belly fat may be vulnerable to a whole cascade of problems known as insulin resistance syndrome or metabolic syndrome.  Excess body fat contributes to major causes of death and disability, including heart attacks, strokes, high blood pressure, cancer, diabetes, osteoarthritis, fatty liver, and depression.

If you have a protruding belly and large waist, that’s a clear sign you’re storing dangerous visceral fat. While it’s most noticeable and pronounced in obese individuals, anyone can have visceral fit, many without even knowing it.

How can you tell if your belly fat is putting your health at risk? That part is easy. No special blood tests or scans are needed. All you need is a tape measure. The size of your waist says it all. The higher the number, in general, the greater the danger your belly poses to your health!

Typically:
For women, a waist measurement of 35 inches or more is cause for concern.

For men, a waist measurement of 40 inches or more could spell trouble.

So, if you measure any of these maybe it’s time to stop and take a look at your health, lifestyle and diet.

How would you like to tackle the dangerous visceral fat, to never struggle with your weight, have a great metabolism, high energy, awesome sleep, incredible skin, regardless of your age? IT’S POSSIBLE! The program I am going to introduce you to makes it easy and crystal clear of what to eat and when to eat it. Even better, your personalized plan will consist of great tasting whole foods for all types of dietary lifestyles.

Let me introduce you to Metabolic Balance®, a program that is an all-natural nutrition program that balances your hormones, optimizes your health and wellbeing, reduces inflammation, and is backed by 25 years of scientific study that is managed by dedicated physicians and nutritional scientists.

Every person’s metabolism and biochemistry is different. This is why so many diets fail as your personal make-up is not taken into consideration. Metabolic Balance® goes beyond traditional weight loss programs as it is tailored to medical conditions, medications and utilizes 30+ lab tests to balance out your hormones, to either lose weight, gain weight, maintain weight and reduce inflammation. With Metabolic Balance®, your whole body is optimized. Not only can you manage your weight, but you can increase your chances of getting pregnant, have amazing energy all day and much, much more.

Metabolic Balance® is a method for adapting and regulating your diet in order to stimulate your metabolism.  The system works with your body to encourage the release of insulin the way nature intended. Metabolic Balance® ultimately bolsters your body’s production of hormones; keeps your metabolism balanced; and helps you lose weight quickly, safely and without starving yourself.

Metabolic Balance® is 100% natural. No prescribed pills, shakes or packaged foods. Your local grocery store easily provides all the wholesome nutrient-rich foods listed on your personalized nutritional plan. Under the careful guidance of your dedicated Metabolic Balance Coach, you’ll start to see results, feel more energetic and feel the best you’ve ever felt.

There is no magic spell, but there is plenty you can do. So, contact us today and let’s get you started on turning your health around and let’s get to work on shedding that dangerous visceral fat you’ve been carrying around, not only are you making an investment into your long-term health but you will look and feel amazing!

Interested in learning more? Click here to book a free 20 minute zoom consultation to discuss your health goals.

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Is High Metabolism good?

In a world full of fad dieting having a high metabolism is often considered a blessing. Very often I hear clients wishing for a high metabolism so they can eat and drink what they want without worrying about gaining weight. What most people don’t know is a high metabolism can have many health effects aside from just making someone thin.

Your body is constantly using energy to function, whether you are exercising or even just reading a book on the couch. Your body uses energy even whilst sleeping to keep your heart beating, maintain respiration, and rest and repair the body.

So where does the energy come from? The ultimate source comes from the food that you eat, which then gets broken down into different chemicals and nutrients during the digestion process and converted into energy.

Metabolism is simply the conversion of food into energy through a chemical in the human body. Your metabolism determines how your body uses that energy to maintain normal functioning. It is basically the engine that keeps us alive.

Each of us has a unique biochemistry and physical makeup which means some of us burn slow, fast and even super fast. Many different factors can influence your metabolic rate, such as sex, weight, hormone function, age, and physical activity levels.

If you have a ​high metabolism​, or a fast-metabolic rate, it means your body uses energy (or burns calories) more rapidly than someone with a slower metabolism.

Here are some signs that you may have a high metabolism

  • You have difficulty gaining weight or keeping weight on, even though you eat regularly.
  • You are often hungry or have an insatiable appetite, even after eating meals or snacks.
  • You have an irregular menstrual cycle
  • You may need to urinate frequently because your body’s processing speed is increased.
  • You have a high body temperature, even when you are resting.

You are susceptible to several health problems such as irregular heartbeat, mood problems, difficulty gaining weight, blood sugar issues and even hyperthyroidism. Not being able to hold enough pounds can weaken your immune system, leave you feeling constantly tired, and cause your bones to become fragile, putting you at risk of osteoporosis

When a person has hyperthyroidism, the thyroid gland is producing too much of the hormone thyroxine. This can accelerate your bodies metabolism causing weight loss and irregular heartbeat.

Individuals with high metabolism commonly experience problems with excessive sweating. This condition has a direct effect on blood sugar levels. Low blood sugar can lead to dizziness, irritability, irregular heartbeat and excessive sweating. When the body converts food to energy too quickly, this means there are more times during the day when a person’s blood sugar levels dip. Maintaining these levels is important for almost everyone, although those whose metabolism is fast often have more difficulty taking time out of the day to eat as often as they should.

People with a high metabolism convert food much more quickly than the average individual. The higher a person’s metabolism is, the more calories they need to maintain or even gain weight. This often translates into eating more food than the average person. While eating more is not a health issue in itself, from my experience as a nutritionist more often than not it means a person is eating less healthy foods than a person who has to limit his caloric intake.

Those of you with high metabolisms also need to be mindful of what you eat, because consuming too many refined or fried foods, found in candy, processed foods or sugary drinks​, can have negative effects on your health.  These unhealthy foods, often high in fat, can cause cardiovascular issues later in life as well as increase one’s risk for diabetes and high cholesterol. This will do you far more harm than good. If you gain fat rather than lean body mass you could end up with a cholesterol problem. Make sure you are eating nutritious meals to reduce the risk of binge eating these unhealthy foods.

Try to increase your calorie intake by eating more frequently, having larger meals, and choosing foods with natural sugars that are found in whole grains or fruit.

Make sure you’re eating regularly and often. ​Eat at least three full meals per day, with snacks in between.  It’s also important to be mindful of how many calories you’re burning in a day, and make sure that you aren’t burning more calories than you consume.

It’s not impossible to gain weight with a ​fast metabolism, but ​you need to eat healthy foods that are higher in calories. Try incorporating the following foods into your diet:

Nuts and seeds

Carbohydrate-rich foods like whole-grain pasta, bread, and rice

Protein-rich foods, including legumes

Natural high-sugar foods like fruit

Upping your calorie intake with energy-dense foods and getting adequate protein. As a rule of thumb, you should consume more calories than your body burns every day. Up your intake by around 300 to 500 calories a day. If you are finding it hard to get more calories at each meal, try breaking them down into multiple snacks and meals. Aim to have 3 meals and 3 snacks each day. This will make it easier to consume those extra calories without making yourself feel sick. Aim to have a balanced diet loaded with fresh vegetables and fruit, healthy lean protein, beans, fiber, and fluids, as well as more energy-dense foods.

High-energy foods that pack a lot of calories into each mouthful are perfect for someone trying to gain weight. These foods are typically easy to snack on or add to your existing meals to up the calories in a healthy manner. Good energy-dense sources include foods like beans, dried fruits, eggs, nuts, and peanut butter. Here are some ideas for you to try:

  • Dried fruits added to your oats
  • Eggs, poached or boiled, with wholegrain toast
  • Yogurt
  • Peanut butter on rye toast
  • Nut butters to replace regular butter
  • Flax and chia seeds added to whey protein shakes
  • Hummus and pita
  • Wholewheat crackers with cheese
  • Jacket potatoes
  • Pumpernickel, rye, and oat bran bread

Some people may wish they had a faster metabolism because they think that having a fast metabolism will help them lose weight. On the other hand, people with a high metabolism might feel frustrated if they want to gain weight and ask themselves, “​why is my metabolism so fast?​” Let this be a reminder that the grass is not always greener on the other side! Embrace the uniqueness of your own body, and remember that health comes in every size.

It is clear that high metabolism is considered an advantage by many but the reality is that it comes with many risks. Therefore, it is essential to maintain a healthy metabolic rate to lead a healthy lifestyle.

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Food Addiction – A Serious Problem with a Simple Solution

Eating healthy and losing weight seems downright impossible for many people.

Despite their best intentions, they repeatedly find themselves eating large amounts of unhealthy foods, even though they know it is causing them harm.

The truth is that the effects of certain foods on the brain can lead to addictions.

Food addiction is a very serious problem and one of the main reasons some people just can’t control themselves around certain foods, no matter how hard they try.

So… What Is Food Addiction?

Food addiction is, quite simply, being addicted to junk food not unlike how drug addicts are addicted to their drugs. It involves the same areas in the brain, the same neurotransmitters and many of the symptoms are identical. Processed junk foods have a powerful effect on the reward centers in the brain, involving brain neurotransmitters like dopamine.  Food addiction is not about a lack of willpower or anything like that, it is caused by the intense dopamine signal hijacking the biochemistry of the brain. The foods that seem to be the most problematic include typical “junk foods,” as well as foods that contain either sugar or wheat or both.

Food addiction is real and is the root cause of why so many people are overweight and sick. They are stuck in a vicious cycle of cravings. They eat foods that spike their blood sugar and make the brain’s pleasure center light up. This triggers more cravings, driving them to seek out more of the substance that gives them this “high.”

If you’re overweight, there’s a good chance that you’re addicted to certain foods and perhaps don’t know it. But it’s not your fault. Food addiction is usually framed as an emotional issue, but it is in fact largely a biochemical problem. In fact, your hormones, taste buds, and brain chemistry have been hijacked by the food industry.

Sugary foods, processed foods filled with sweeteners, and refined carbohydrates, such as bread, pasta, and chips, all turn into sugar in your body and spike your blood-sugar levels. Sugars light up pleasure centers in your brain, just like cocaine and heroin do. This causes addictive cravings for these foods — cravings that we often can’t resist.

And, while our bodies certainly need the starches and sugars found in healthy carbohydrates — such as veggies, whole-kernel grains, and low-glycemic fruit like berries — refined carbs such as bread, pasta, and chips basically turn into sugar in your body, playing havoc with blood sugar and causing cravings.

Food addiction can cause physical harm. It can lead to serious diseases like obesity, type 2 diabetes, heart disease, cancer, Alzheimer’s, arthritis and depression, to name a few.

But apart from disease and illnesses food addiction is also ruining your life… It can break your self-esteem and make you unhappy with your body.

Are there any Symptoms of Food Addiction?

There are no blood tests available to diagnose food addiction. Just like with other addictions, it is based on behavioural symptoms.

These are some common symptoms that are typical of food addicts:

  • You frequently get cravings for certain foods, despite feeling full and having just finished a nutritious meal.
  • When you give in and start eating a food you were craving, you often find yourself eating much more than you intended to.
  • When you eat a food you were craving, you sometimes eat to the point of feeling excessively “stuffed.”
  • You often feel guilty after eating particular foods yet find yourself eating them again soon after.
  • You sometimes make excuses in your head about why you should eat something that you are craving.
  • You have repeatedly tried to quit eating or setting rules (includes cheat meals/days) about certain foods but been unsuccessful.
  • You often hide your consumption of unhealthy foods from others.
  • You feel unable to control your consumption of unhealthy foods, despite knowing that they are causing you physical harm (includes weight gain).

Whatever You Do, Do Something!

Food addiction is a problem that will rarely resolve on its own. Unless you deal with it, chances are that it will just get worse over time. If you have this problem, then you should consider doing something about it today.

Going Cold Turkey

Remember, biochemistry drives your behaviour, not willpower. So, to end your cravings, to stop overeating, to lose weight, and to stop disease, you need to reset your hormones, neurotransmitters and metabolism. This is the foundation of a detox to break the food-addiction cycle.

Here’s what a detox can do for you:

  • Shut down insulin surges and thereby arrest belly-fat storage and cravings.
  • Improve your sensitivity to insulin so you need less to balance your blood sugar, resulting in weight loss and health.
  • Reduce cortisol, the stress hormone that increases cravings for sugar, promotes belly-fat storage, and shrinks your brain.
  • Lower ghrelin, the hunger hormone.
  • Improve leptin sensitivity in the brain, allowing your natural appetite-regulating system to work again.
  • Increase peptide, the intestinal hormone that acts like a brake on your appetite and makes you feel full after a meal.
  • Increase dopamine naturally and reset your brain’s reward pathways so you can feel pleasure with real food.
  • Reset your taste buds so real food tastes good again.
  • Reduce inflammation (the problem at the root of almost all weight gain and chronic disease) by eliminating common food sensitivities, processed foods, and sugar, and by eating anti-inflammatory foods.
  • Eliminate toxins from your diet and life and enhance your body’s ability to get rid of stored toxins that make you fat.

 What to do next – Out with the Bad

The bad stuff are all the toxic foods, drinks, and lifestyle habits that are clogging your system. This list also includes foods that are not necessarily “toxic” but are likely to trigger spikes in your blood sugar, as well as cravings:

  • All sugar products, including honey, molasses, and agave; liquid sugars, such as sodas and fruit juices; or anything containing sugar. This also includes all artificial sugars and sugar substitutes.
  • Gluten
  • All white grains (including gluten-free ones)
  • Dairy, including milk, yogurt, cheese, ice cream, butter, cream, and casein
  • All processed and factory-made foods
  • All refined and processed vegetable oils
  • Alcohol
  • Caffeine
  • Other stimulants or sedatives.

In with the Good!

Each of these foods and lifestyle practices is included because of their powerful ability to help your body heal, detoxify, and shed excess pounds:

  • Foods that boost detox – fruit, green vegetables, lemons, oranges, limes, garlic, nuts and seeds, omega 3 oils.
  • Foods that improve gut function – vegetables, whole grains (wild rice, quinoa, spelt..etc), nuts and legumes are good source of fibre for the gut. Prebiotic rich food such as bananas, onions, garlic, broccoli & brussels sprouts
  • Foods that reduce inflammation – such as almonds, walnuts, green leafy vegetable e.g. spinach and kale, fatty fish such as salmon, tuna, mackerel, fruits such as strawberries, blueberries, cherries and oranges
  • Foods that balance blood sugars – protein such as eggs, chicken, fish, meat, raw/cooked or roasted vegetables, greens, melon, berries, whole grain high fiber foods
  • Good oils – flaxseed oil/olive oil/coconut oil
  • Water
  • Exercise
  • Relaxation
  • Sleep
  • Write down your goals
  • Keep Food Diary
  • Don’t keep tempting food in the house

To end a junk food addiction, follow a healthy, well-balanced meal plan with protein, high fibre carbohydrates, healthy fats and lots of fruit and vegetables.

The most important thing to remember is to not give up. You want to change your eating habits and lifestyle forever, so give yourself a break if you have a relapse into old habits and try again tomorrow.

The great thing about life is that it’s never too late!

I need your help!

As our health needs and individual goals change, I am seeking some feedback so I can help serve you and the world better. It would be greatly appreciated if you could volunteer a moment to fill out this quick questionnaire about your health goals and concerns. The information is only for my own research and you can remain completely anonymous if you wish!

>> Take the survey here <<

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THE METABOLIC BALANCE PROGRAM: A Blood Work Roadmap to your Health Goals

Perhaps you are one of the millions of people who has been struggling with weight, your whole life. Potentially you’ve tried every program out there and have had no success. Possibly you feel that there is no program that works for you or that you just have a bad metabolism and its just your lot in life. Maybe you look at your friends and wonder why they never gain weight, yet you feel that just looking at food makes you gain weight and you want to give up.

What’s the first thing that you do when you think that something is wrong with your body?

For some people, they run to the doctor. And when they do go, they usually recommend blood work to make sure blood markers are within normal ranges.

Fatigue, aches and pains, weight gain, weight loss, lack of motivation or concentration, dizziness…. the symptoms can be vast, so the first response to unexplained symptoms by most doctors is blood work.

Now, just think instead of the doctor just prescribing medication, they decided to dig a little deeper. Maybe they took a look at your lifestyle and dietary habits, a complete medical history and suggest changes that you could make within your lifestyle, as well as the foods that suit your specific biological needs.

Imagine if you received a personalized health plan that could help to orchestrate the biochemical changes needed to help you lose weight and feel amazing, and this plan knew exactly what you needed because it knew you from the inside out.

Well, that’s exactly what Metabolic Balance diet is, and why it gets results every time.

 

What is the Metabolic Balance Diet and is it right for me?

The Metabolic Balance method is based on the assumption that every person’s body is capable of producing its own enzymes and hormones to function. Through blood testing, the Metabolic Balance program produces a personalized nutritional road map based off you and your unique body that indicates what types of foods work with and against you including how much is just right. It is the product of 20 years of research and seven years of practice, with over 3 million participants worldwide.

Metabolic Balance is a method for adapting and regulating your diet in order to stimulate your metabolism.  The system works with your body to encourage the release of insulin the way nature intended. Metabolic Balance ultimately bolsters your body’s production of hormones; keeps your metabolism balanced; and helps you lose weight quickly, safely and without starving yourself.

People following the Metabolic Balance diet have seen improvements in:

Extreme Fatigue / High blood pressure/ Diabetes /Obesity/Insulin resistance /Anxiety /Hormonal issues/ sleep disorders /inflammation/ aches and pains /Digestive issues like bloating, constipation or diarrhea/infertility/Extreme food craving or binge eating/Allergies and skin disorders/Liver and gallbladder issues/Low sex drive

 

The Metabolic Balance diet tackles these issues by examining your blood work markers, health history, food preferences and your weight and measurements. Every single plan has been developed by a doctor and nutritional therapists to be unique, and every person’s requirements have been tailored to their individual markers. Making it completely scientifically personalized.

 

Here’s what to expect with the Metabolic Balance Diet:

The Metabolic Balance diet is a complete nutrition program that is backed by research and managed by physicians and nutritional scientists.

Food is not selected according to calorie content, or by percentage of fats, carbs and protein. The selection of foods and meals are based directly upon the effects of certain foods on hormones and nutrients that are missing in the body.

Through the program, a naturally balanced insulin production is promoted, which is the ‘internal key’ to the body’s weight management system. Not only is a healthy regulation of insulin a great way to lose weight and reduce cravings, but it also has a substantial effect on other hormonal and enzyme functions and production.

There is no calorie counting, point management, or percentage of fats, proteins and carbs.

The plan is based on the effects of certain foods on various hormones as well as missing nutrients in the body. It is designed to help manage those insulin levels and regulate your own metabolism in order to lose weight in a more natural and sustainable way.

Once your body’s hormones are reset and balanced, your body will have a much easier time keeping weight off, managing stress, keeping your blood sugars balanced, managing cravings, managing blood pressure, increasing your energy and reducing your inflammatory markers. 

Metabolic Balance offers personal coaching by a Certified Holistic Nutritionists and Certified Metabolic Balance Coach to help you get through any nutrition hurdles and to simplify the process, by the way of recipes, strategies and tips to integrate into busy lives. Not only are people’s metabolisms quite unique, but so are their lives, routines and habits.

Creative Health introduces the 1st EVER Metabolic Balance ONLINE Program. The Total weight and Hormone Optimization Program is now available online.

For more information check it out here.

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Omega 3 DHA…What is it? Is it Powerful?

Fish and omega-3 fatty acids, yes, we are hearing a lot about them these days. You may have a pretty good sense of what they offer. But, if you’re like many people, you still don’t know exactly what they are — that’s OK. Our fishing expedition turned up some interesting facts to share about omega-3 fatty acids in particular DHA.

So, what are They

There are the two main types of omega-3 fatty acids:

Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These are plentiful in fish and shellfish. Algae often provides only DHA.

Short-chain omega-3 fatty acids are ALA (alpha-linolenic acid). These are found in plants, such as flaxseed. Though beneficial, ALA omega-3 fatty acids have less potent health benefits than EPA and DHA.

DHA is an Omega Fatty Acid. Your body can only make a small amount of DHA from other fatty acids, so you need to consume it directly from food or a supplement. Recommended daily intake is 200-500mg daily.

Together, DHA and EPA provide a wide range of health benefits and even DHA on its own is known to be beneficial.

Consumption of DHA from foods contributes a very small amount of total daily intake so it is important to ensure you are taking a supplement of 200-500mg daily.

 

So, lets take a look at some of the HEALTH BENEFITS DHA provide:

 

Reduces Heart Disease Risk

Omega 3’s are commonly recommended for heart health. Though both DHA and EPA support heart health, DHA may be more effective at increasing your omega-3 index, DECREASING TRIGLYCERIDES AND IMPROVING YOUR CHOLESTEROL PROFILE.

 

Lowers Blood Pressure and Supports Circulation

DHA supports good blood flow, or circulation, and may improve endothelial function — the ability of your blood vessels to dilate. DHA may support the proper functioning of your arteries, improve blood flow and lower blood pressure. This may help REDUCE RISK OF HEART ATTACK AND STROKE. 

 

Fights Inflammation

Omega-3 fats such as DHA have ANTI-INFLAMMATORY EFFECTS.

DHA’s anti-inflammatory properties may reduce your risk of chronic diseases that are common with age, such as heart and gum disease, and improve autoimmune conditions like rheumatoid arthritis, which causes joint pain.

Increasing DHA intake may help reduce inflammation and balance the excess of inflammatory omega-6 fats typical in Western diets. Therefore, DHA may help counteract symptoms of conditions like rheumatoid arthritis and heart disease.

 

May Help Prevent or Slow Alzheimer’s Disease

DHA is the main omega-3 fat in your brain and essential for a functional nervous system, which includes your brain.

Studies have shown that people with Alzheimer’s disease have lower levels of DHA in their brains than older adults with good brain function.

Higher omega-3 intake may REDUCE YOUR RISK OF TYPES OF DEMENTIA AND ALZHEIMER’S.

 

Supports Men’s Reproductive Health

Almost 50% of infertility cases are due to factors in men’s reproductive health, and dietary fat intake has been shown to affect sperm health.

In fact, low DHA status is the most common cause of low-quality sperm and frequently found in men with subfertility or infertility problems.

Getting adequate DHA supports both the vitality (percentage of live, healthy sperm in semen) and motility of sperm, which impacts fertility.

Without enough DHA, SPERM HEALTH AND MOTILITY are compromised, which can reduce a man’s fertility.

 

May Help Protect Mental Health

DHA and EPA aid serotonin, a nerve messenger which can help balance your mood. The anti-inflammatory effects of these omega-3 fats on nerve cells may REDUCE DEPRESSION risk as well

 

May Improve ADHD

Attention deficit hyperactivity disorder (ADHD) — characterized by impulsive behaviors and difficulty concentrating — generally starts in childhood but often continues into adulthood.

As the main omega-3 fat in your brain, DHA helps increase blood flow during mental tasks. Research has shown that children and adults with ADHD commonly have lower blood levels of DHA, which plays a key role in brain function. The majority of studies testing the effects of DHA supplements in children with ADHD have shown BENEFITS TO BEHAVIOUR AND ATTENTION.

 

Helps Some Eye Conditions

DHA may improve certain eye conditions, including dry eyes and diabetic retinopathy. It may also decrease contact lens discomfort and REDUCE EYE PRESSURE, a risk factor for glaucoma.

 

The Bottom Line

DHA is an omega-3 fat that may help prevent or improve chronic conditions, such as heart disease, certain cancers, Alzheimer’s disease, depression and inflammatory conditions like rheumatoid arthritis.

DHA is also essential for sperm health and a healthy pregnancy, including a reduced risk of preterm births and the proper development of babies’ brains and eyes. In children, it may improve ADHD symptoms.

For general good health, aim for 200–500 mg daily of DHA plus EPA from supplements.

Don’t forget that Omega-3 fatty acids are also found in fatty layers of cold-water fish and shellfish, plant and nut oils, English walnuts, flaxseed, algae oils, and fortified foods.

 

There is now a blood test currently available that can measure your personal DHA levels. If you want to have your DHA levels checked contact Jane for an appointment.

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The Link Between Diet and Depression

Everybody goes through ups and downs in their lives, nothing is plain sailing. For so many people they are real struggles, in fact 1 in 8 Canadians has suffered from symptoms in their lifetime. And so, looms the word, Depression.

Depression… that word that describes anything from a bad day to that overwhelming inability to live life. It slowly takes over a person’s life, creeping up and building over time, then as if suddenly and out of the blue that famous back cloud looms overhead. You may feel so low that things you previously enjoyed no longer hold that same joy, you find it harder to get out of bed in the morning, you drag yourself through each and every day. All color has gone out of the rainbow… all oxygen out of the air.

Not just your mind… In an era when sadly depression affects so many peoples lives, we seem to forget one thing, that depression doesn’t just affect your mind but your entire body.  Physically you become exhausted, you may have stomach complaints, muscle and joint pain. It causes change in weight and appetite, skipping meals or ravenously hungry and quite often a very strong desire for sweet foods. As if its not bad enough that your mind is feeling battered and torn but your body is falling apart too.

What goes into your mouth… While most people can see the connection between nutrition and physical illness, they rarely see the link between depression and nutrition. Well I am here to tell you that what you put in your mouth, your diet, plays a huge role in depression. Studies suggest that you up your chance of suffering from depression by 60% if your diet is largely processed foods. So can you eat your way to a better state of mind? Absolutely; making certain changes to your diet can help boost your mental health.

My top 5 foods to boost your mental health…..

Dark Leafy Greens – The most nutrient-dense, most powerful immune boosting, inflammation fighter and the healthiest food of all would be dark leafy greens, e.g. Spinach, Kale, Swiss Chard

Walnuts – Richest source of omega-3 fatty acids – supporting brain function and potentially reducing depression.

Avocado – containing healthy fats that your brain needs in order to run smoothly, they are power foods also containing a range of vitamins, protein, fibre and are low in sugar.

Seeds – Flaxseed, hemp or chia all are small but mighty sources of Omega-3 which is good for your mood.

Apples – ripe with antioxidants and fiber which balances blood sugar swings

Beans – These are good for your mood as your body digests them slowly which stabilizes blood sugar levels

No, No, No. While making the change in your diet and adding in these superfoods, you have to remember that there may be foods that you need to eliminate, foods that trigger mood swings and imbalances.

Foods that need to be kicked to the curb: Sugar, caffeine, artificial sweeteners, fast food, high sodium foods, trans fats as seen in margarine, snack food and packaged baked goods, refined carbs such as pasta, donuts, candy and white bread.

Bring the colour back: feeling depressed, sad or miserable? Well part of the answer possibly lies within the food you are eating. People may tell you to socialize, go for some retail therapy, get drunk or a whole list of other things but what you never hear is that a stepping stone to happiness may lie in good nutrient rich food.  While nutrition is only part of the remedy for depression, it’s a good start. So, bring some colour back into your diet, ditch the refined processed foods switch them for healthy colourful fruits, veg and nuts and slowly you will see the colour creep back into your mood and watch your life brighten up again. You were born to be healthy and happy, use nutrition as a tool to help you be the best version of yourself.

 

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Sitting is the New Smoking

There’s a direct relationship between time spent sitting and your risk of early mortality of any cause, researchers in a recent study published by the Annals of Internal Medicine have discovered. Based on a study of nearly 8,000 adults, they found that as your total sitting time increases, so does your risk of an early death. Sitting longer is causing nothing but problems for our health. Who would’ve thought, we are sitting ourselves to death.

Yes, it’s true over the past few years, prolonged sitting has emerged as a new health plague. Sitting is the new smoking, headlines now warn us.

Far too many of us live in a world where we sit on our journey to work, we sit in front of the computer for 8 hours, and we come home and sit on the couch. We’ve strayed far from our ancestors way of life where movement was the norm. And so, sitting for long periods of time is now linked with a number of health concerns.

Metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.

Depression…The list of ills goes on and on…. With hours and hours of sitting associated with higher sickness and mortality rates, who wouldn’t be depressed? The news is both terrifying and disheartening but knowing about the risks isn’t the reason frequent sitters are more often depressed. Sitting reduces circulation it’s harder for “feel-good hormones” to make their way to receptors.

Would you believe… frequent Sitters are also susceptible to Muscular Issues. Muscles are healthiest when they are being used and challenged on a regular basis, so it’s not surprising that staying seated for eight or nine hours a day might bring some negative repercussions. Muscles are pliable but when locked in sitting position for the majority of the day, everyday, they do get stiff. After years of constantly sitting the body is used to sitting and not as proficient at running, jumping or even standing. This might be part of the reason elderly people have such a hard time getting around later in life!

Prolonged Sitting Increases the Risk of Developing Type 2 Diabetes. Sitting for extended periods effects blood sugar levels and insulin in the body, meaning not only are sedentary people more likely to be obese, but they are also more likely to develop type 2 diabetes.

Sitting Increases the Risk of Obesity. It’s widely known that exercise and a healthy diet are two major factors in maintaining a healthy weight, but there is a third important factor for weight control, according to researchers at the Mayo Clinic—moving throughout the day.

Frequent Sitters Have a Greater Risk of Developing Heart Disease research has found that men and women who sat more than six hours a day died earlier than their counterparts who limited sitting time to 3 hours a day or less.

Effects Enzyme Breakdown…..LPL or lipoprotein lipase is an enzyme that breaks down fat and uses it as energy, when the enzyme isn’t working as it should, that fat is stored and results in weight gain.

So now you know, next question that comes to mind is what can YOU do about it?

Don’t despair there is plenty! Let’s start with… Sit less, move more, move as often as possible even if you huff and puff sometimes!

Keith Diaz, the lead researcher on the study has said the following: “We think a more specific guideline could read something like, ‘For every 30 consecutive minutes of sitting, stand up and move/walk for five minutes at brisk pace to reduce the health risks from sitting,’ ” he said, adding the study “puts us a step closer to such guidelines,” but more research is needed to verify the findings.

Here are some ideas to help get you moving:

Leave the car at home, why not walk or cycle

If it’s a long trip, walk or cycle part of the way

Always used the stairs instead of the elevator or escalator, or even just walk up the escalator

Get off the bus one stop earlier and walk the rest of the way.

 

You can also be more active at work, YES you can move around way more then you think:

Take the stairs instead of the elevator

Walk over and talk to your colleagues instead of emailing them.

Take your lunch break away from your desk and even go for a short walk outside

Why not organize a “walking” meeting instead of the usual sitting around a table meeting!

Stand up while you read emails or reports.

Move your garbage bin away from your desk so you have to get up to throw anything away.

Use the speaker phone for conference calls and walk around the room during the calls.

 

Reduce sitting even at home… you can make some small changes that can get you moving!

How about when tidying up, put items away in small trips rather than taking it all together!

Walk around when you’re on the phone

Stand up and do some ironing

Rather than sitting to read, listen to recorded books while you walk, clean or work in the garden

 

DON’T let the weather ever stop you from being active. There are lots of indoor activities such as swimming, yoga, Pilates, martial arts, and squash, even indoor running tracks all which will keep you active when the weather doesn’t allow you to be outdoors.

So, my message to you is plain and simple…. let’s start sitting less and moving more, take care of your health and you will reap the benefits of a long healthy and happy life for what you invest in your health you will get ten-fold in return!

 

 

 

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Setting Goals and Making 2018 Your Best Year Yet

A funny thing happened to me last year which should not have surprised me. I write all my goals down at the beginning of the year, do my vision board, read positive motivational books and rewrite my goals every day.

Well guess what? Everything that I wrote down as a goal came true! It makes me think of a bird hovering over a fish and swooping down to catch it. If for one second, the bird takes its eye off the fish the fish is gone. We need to keep our eyes on the prize. Our words are powerful, our thoughts are powerful and where you put your thoughts energy follows.

Thinking back on 2017 I was most proud of myself as I had the best year ever. It started off a bit shaky as my dad had just passed and I was feeling the sorrow, but I decided to use his tenacity to get the job done. When I pondered my year I ask myself how did having a great year make me feel. Well I felt excited, proud, and energized. Looking to 2018 I would like more opportunities to grow, learn, and expand my personal, physical and spiritual health. I even signed up this year to do a Hot Pilates training to become a teacher!

Each one of us has unique strengths that allows us to be successful in our own way. My strengths that got me where I wanted to go are energy, excitement and focus. When I look towards 2018 I tell myself each morning that I can do anything I put my energy on. I like to be super focused by saying I am successful, I am happy etc… as what we say after I am, will follow.

So, ask yourself what were you most proud of in 2017? How did it make you feel? Three words. In 2018 what do you want more of?

What are your top 3 strengths that will help you get there? Lastly when you get up in the morning, what will you tell yourself?

Let’s make 2018 your best year ever!!!

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