Wellness brings about weight loss


Sleep -promotes energy, weight loss and slows down ageing!!!

Get in the habit of always getting up at your usual time
Start your day with full sunlight or a bright light
Ensure you get adequate NEAT exercise – moving regularly, walking often in short bursts, standing while on the phone etc
Drink enough water, earlier in the day
Enjoy great quantities of raw and steamed vegetables full of minerals and nutrients and adequate protein and healthy fats, inlcuding saturated fats. Its the sugar that is creating chronic diseas
Eat most of your food earlier in the day and have lighter food at night
Reduce caffeine drinks
Prepare tomorrows lunch at dinner – prepare an extra of portion of dinner and turn it into a soup or salad for the following day
Have a relaxing herbal tea and avoid alcohol in the evening
Take time to relax without TV and other forms of media. The light used to illuminate phones and computers directly stimulates the wakeful hormones
Prioritise quiet time to organise your thoughts for tomorrow and write them down
Early to bed, often earlier than you think you need to
Review your day and what you feel grateful for
Avoid procrastination regarding troublesome issues – make a plan to sort them
Have a note pad beside your bed for those bothersome thoughts
Stop the mind chatter if you do wake with a few drops of Bodywise Anxious Times

Weight Loss and Healthy Ageing with strength and grace

  You may not have connected the weight problems and ageing, but is well documented in scientific journals that being really healthy requires a diet of truly high vege, lean proteins, adequate healthy fats, some fruit and moderate exercise to maintain an appropriate weight and wellness into your years.

  Ageing may be inevitable however some of the degeneration and debilitating conditions that begin in middle age may be prevented or minimised with a good honest look at lifestyle, eating and exercising habits. For those who already manage health issues read on for information that may assist with food choices and types of nutritional supplementation…

  Enjoy eating balanced meals including meat and fish, vegetables and fruits and go easy on those processed, high fat (including cooking with cheap vegetable oils and margarine, and heavy foods (takeways)and too many grains or wheat products that are hard to digest. This includes most cheap breads, biscuits, muffins and breakfast cereals. Excessive alcohol will not help, and will slow down the liver bring on a bad night’s sleep. Reducing excess weight is the best medicine for all apects of health and we should not sabotage our efforts to do so.

Which nutrients are needed to assist with increasing age? 

  With the passing years the body has a gradual decrease in its ability to breakdown and absorb food and its nutrients. Nutritional supplements can provide extra support especially in the prevention of chronic diseases such as osteoporosis, arthritis, heart disease, fatigue and many other medical conditions.  Older persons are most likely to need extra amounts of the essential nutrients, which are easily obtained by taking a good quality supplement alongside your quality and colourful food. For information on supplementation click here

Healthy Digestion and Bowels

  Fibre from fruit and veges including lentils and legumes, ground flaxseed and psyllium husks are the best foods to promote a healthy bowel and avoid constipation. If you like a cereal based breakfast, soak uncooked, natural meusli in water or natural yoghurt overnight (not milk) then enjoy with almond butter and fresh fruit in the morning.

  Diverticultis is a common condition mainly attributed to the low fibre intake typical of the Western diet for which gradual increase dietary fibre over several weeks is common clinical solution. Hard to digest fibre found in many processed cereals can lead to dehydration and constipation if you do not drink enough water. These types of fibers may also bind and expel essential minerals found within the bowel, resulting in deficiencies of trace minerals like copper and zinc. Fibre can also interact negatively with some medications.

  Nervertheless, it is so very important to promote digestion from infancy to old age. At Bodywise we like to talk about the foods and stimulate the whole digestive, liver and pancreatic function so that the release of bile, stomach acid and pancreatic enzymes are all working to their optimum level to aid the proper break down of foods.

Fluids – Between meals drink 6-8 cups of water with a squeeze of lemon, sprig of mint and or grated ginger throughout the day to keep not just your body hydrated but your blood flowing easily and your energy buoyant.

Making food that thrills your taste buds – Here are some ideas to think about.

Enjoy your meals by trying to eat without haste and in a pleasant part of your home, even if you are eating alone. Inviting a friend or two to join you a few times a week will keep you motivated and provide companionship.
When you shop for and prepare foods, think about creating a colourful masterpiece using simple foods from all the main food groups, raw and cooked.
Avoid using salt to improve flavour, by adding herbs, spices and a sprinkle of kelp.
At least 5 servings of fruits and vegetables a day will provide you with so many nutrients and additional water to invigorate and refresh your body.
A small glass of red wine with meals aids digestion, providing a dose off the anti-ageing nutrient resveratrol and adds pleasure to eating. And yes, we are saying one small glass of wine not a bottle.
Planning your meals before you go shopping will help you make the right choices. While you are there, checkout    the labels for the preservatives and additives that impair health. If you stay on the outside isles of the supermarket     you will stick to the healthy and fresh foods that are the quick fixes and the ultimate fast food.
When it comes to snacks processed biscuit are dead foods; the easiest and most invigorating fast food comes in your fruit bowl. Enjoy.

Energising Smoothee

Smoothees are a great way to get a nutritious snack and some fluid. A good clean whey protein powder, a handful of fresh fruit, a teaspoon of flaxseed oil, a teaspoon of ground flaxseed, water or rice or almond milk, a teaspoon of cinnamon.

Getting enough sunlight and Vitamin D

As you age the ability of your body to make Vitamin D from the sun diminishes greatly which may mean that those who have spent many years inside and are house bound may be seriously lacking Vitamin D, essential for absorption of calcium. See the supplement list above.

Use it or Lose It

Take daily walks or exercise such as yoga, swimming or resistance training using weights. If you enjoy your exercise with a friend it is so much more fun, especially if you live on your own. Calorie restriction diets usually diminish the amount of nutrients so choose from the foods that your grandmother would recognise to keep you on the right track. If you need to lose that spare tyre the best medicine is to cut the junk, eat smaller portions and get out and about in the garden or with a friend for a walk.

Any kind of regular and gentle exercise that raises the heart rate promotes circulation, warms the body, stimulates the elimination of waste from the tissues and most encouragingly will lift your energy.

Staying Young as You want to Feel

When you are not feeling your best and your get up a go has mysteriously got up gone, then check out the above to make sure you are looking after yourself and see your doctor if you are worried.  Lastly, reach out for help and companionship when you need it. Where possible spend time with the young in any capacity that lifts you spirits and makes you smile, everything will feel just a little better.

Lastly: Practice Gratitude

May sound corney, or even gay as the young say these days, but it works.  Give yourself unconditional thanks for getting yourself thus far, plus for the family, friends and community that you you live within. I would even go as far to say be thankful for the place we call home, our planet earth. We wouldn’t be with out it.

I will also be grateful if you have taken the time to read this and would love it if you would be so kind to    contact us to let me know what you thought of the above.

 

Joint pain aggravated by the deadly nightshade family of vegetables

Also known as the Solanaceae family, tomatoes, potatoes, eggplant, peppers and chilli are the most common culprits within this family. Research indicates certain alkaloids may remove calcium from bones and deposit it in our soft yet structural tissues tendons, ligaments, cartilage, arteries, veins, heart, kidneys and skin.

Every summer we are tempted with the lovely summer vegetables however the deadly nightshade family naturally produce low levels of alkaloids that protect the plant against insects. For many of us that consumption results in a build-up of alkaloid deposits in the structural parts of our body.

Conditions such as osteoarthritis, inflammatory auto-immune conditions, fibromyalgia (related to arthritis), eczema and importantly digestive inflammation has improved or resolved by avoiding the nightshades. The damaging effect on the cell membrane or lining in the digestive tract contributes to most gastrointestinal issues and may aggravated conditions such as autoimmune disorders (Rheumatoid Arthritis, Lupus etc), sleep disturbances and even weight issues.

To test your sensitivity remove, all nightshade vegetables (including seasonings and sauces) for a month. Observe and note daily in a diary how your chronic issues or pain levels are for accurate reflection on how you feel.

for more information on how to reduce inflammation and promote wellness come and visit us at our drop in health centre and speak to one of our naturopaths