Getting into Shape for Summer

                                Getting into Shape for SummerDid you know that Australians spend more than 700 million dollars per year on weight loss?  I find this truly amazing because it you look at statics we seem to be increasing in size every year too.  It was not that long ago that clothing manufacturers decided to change the basic sizing that all companies adhere to so that a size 12 became a size 10, a size 10 an 8 etc.  It was to literally keep the truth from consumers and allow then to continue shopping believing they were the same size as 10 years ago.  The theory being if you fit into a small size you are more likely to buy it.

So why is it that the majority of us are unable to maintain our weight?  Well firstly the giant hamburger and mammoth pizza that is on “special” distorts our perception of what is a normal size serving for us.  A lean protein portion should be the same size and thickness as our palm.  We also seem to be time poor when it comes to cooking nutritious meals filled with protein, vitamins and minerals.  Especially at breakfast; which as our Grandmothers told us, needs to be the most important meal of the day.

Regular exercise has also slowed down.  I find there are two main groups – the Gym junkie that goes every day first thing in the morning before breakfast.  Sadly all they do is lose muscle mass.  Then we have the no time, too cold, cannot be bothered type who considers a brisk walk something that is only important for some-one else to do.  Thankfully there are still quite a few who are happy to gently exercise regularly and seem to be the ones that reap the most benefits.

So what about those people that do all the right things i.e. protein breakfast and lunch, regularly protein snacks, a light evening meal, exercise and still are unable to lose the kilos.  Generally this is because they are not burning their fats stores effectively.  This can be caused by high free fatty acids, inflammation and/or oxidative stress.  In other words something else may be going on that is not allowing you to lose weight – your body’s way of protecting you.

Metabolic rates and energy levels are governed by mitochondrial production and can become compromised if not supported with the correct B vitamins, magnesium, calcium and carnitine.  Get these nutrients right and there will be an improvement.  Then we have thermogenesis which is the increase in fat burning which may also promote abdominal fat loss. However living in warm climates, heated offices, homes and cars suppress our thermogenic ability. 

When you eat a large meal, you often start to feel warm. This is called diet-induced thermogenesis. It means that we are going to need more energy to digest this food than the energy it contains.  Responsibility for this is brown fat tissue. As we grow older, this system tends to slow down.  There are plenty of products around that claim they can promote this action but beware of any product containing whey as these may actually block lymph nodes and create another set of problems.  Simply things like green tea, cocoa, calcium, sweet pepper, bitter orange all assist with thermogenesis.

Anti-appetite medication targets neurotransmitters which may decrease carbohydrate cravings but can upset our brains natural ability to respond as needed in other areas.  What we can use is will power and that has absolutely no cost or side effects. 

Over the years I have discovered that each person is an individual with differing needs.  Often it is a sluggish thyroid, sleep depravation, emotional baggage, a lack of self esteem or their subconscious providing self protection.  These issues slowly allow them to become tired and over weight.  It is also important to remember that the body has a memory and just because it is summer does not necessarily mean it wants to be lured from its safety zone.  

Plan your meals in advance and never go shopping when you are hungry.  Clean out your pantry – if it is not there you won’t want it.  Instead of meeting friends for coffee and cake meet for a walk.  When eating out order an entrée size meal and use lemon juice and oil as a substituted for many sauces especially the creamy ones.

Deborah Rugari N.D.

Naturopath

The House of Healing

62 Dulwich Avenue

Dulwich 5065

South Australia

www.thehouseofhealing.com.au

Do You Know What You're Drinking in Tap Water?

We drink it every day, but few of us really know what is in the tap water we’re drinking…

The two main additives found in Australian tap water are fluoride and chlorine.  Australia is one of the many countries that have water fluoridation programs currently operating. As of March 2012, artificially fluoridated drinking water is provided to 70% or more of the population in all states and territories. The government acceptance of the benefits of water fluoridation occurred in Australia in December 1953, roughly two years after government acceptance in the United States. Water fluoridation commenced in Adelaide in 1971.  Fluoride is injected into drinking water supplies at various locations around Australia in the form of sodium silicofluoride and sodium hexafluorosilicic with the experts promoting its benefits in tap water as it protects our teeth against decay. 

Chlorine is a simple, reliable, effective and relatively inexpensive way to protect drinking water supplies against contamination by micro-biological organisms.  Above all, it has been deemed safe to drink as long as the level of chlorine does not exceed 5mg/L per the recommendation of our government health departments.  However many medical practitioners and health professionals have raised their concerns about the efficacy and safety of water fluoridation and the levels of chlorine in our water.  Recent international research has linked chlorinated tap water to birth defects and some health experts have warned that water sources may contain by-products, called trihalomethanes (THMs), which form when the chlorine reacts with organic matter in the water. Many THMs are generally referred to as ‘disinfection by-products’ and are considered carcinogenic.

The argument that fluoridated water is beneficial in preventing tooth decay, especially in children, is becoming tired.  Research has now shown us that high levels of fluoride can cause fluoridosis or tooth decay. Fluoride and Fluoridation has also been said to cause cancer based on studies carried out in America in 1980.  In 2010 the CDC (Centre for Disease Control) released information that dental fluorosis was a problem for 41% of children in the United States between the ages of 12-15.  Although experts argue that fluoridation in our tap water at safe levels for human consumption; they do not take into account that fluoride accumulates in the body.  It adverse health effects have been associated with arthritis, as well as impacting on thyroid and pineal gland function.  There have been many government sponsored reports in the US, England and Canada that have reviewed the various aspects of fluoridation and all have questioned the practice.  UNICEF warns of fluorides negative effects while the American Medical Association is NOT prepared to state that no harm will be done to any person by water fluoridation. 

There is some hope in the fight against water fluoridation in Australia.  An outstanding ban on artificial water fluoridation has been upheld in the Australian coastal town of Byron Bay which was backed by local residents, scientists, dentists and city officials. The Fluoride Action Network reports that the Byron Shire Council ended up voting five-to-three to uphold the fluoride ban, relying on modern science which shows that fluoridation is both harmful and ineffective.

Flouride and chlorine may not be the only harmful components of tap water.  Households may also find traces of heavy metals in their tap water, depending on the quality of the pipes the water is transported in. There may also be calcium carbonate levels which is what leads to the terms 'hard' and 'soft' water. 

So next time you poor yourself a glass of tap water ask yourself is this really the best choice of water for your health?  There are many water filtration systems available that are a long term solution other than buying bottled water.  We suggest investing in a higher quality filtration system as standard carbon filters will only remove up to 40% of fluoride in the water.  Aqua Safe are an Australian owned and operated water filtered company that provide water filtering solutions that will remove 90% or more fluoride in tap water.  For more information on water filter options visit their website at www.aquasafe.com.au.

References:  New research published in The Lancet by researchers from the Harvard School of Public Health (HSPH) and the Icahn School of Medicine at Mount Sinai (ISMMS)

How to Give Your Body a Break from Toxic Overload

How to Give Your Body a Break from Toxic Overload

Sadly exposure to toxins is unavoidable in our modern world. Toxins do not discriminate; they affect each and every one of us which is why undertaking a detoxification program is absolutely necessary for optimal health.

Today the air we breathe, the water we drink and food we grow and consume have all become sources of toxic exposure, together with internally-generated wastes. Even babies are being born pre-polluted and in some cases, fed breast milk with stored toxins accumulated throughout a mother’s lifetime.  Our toxic overload increases with ageing due to prolonged exposure, and the toxic damage on cells further increases cellular susceptibility.

We can no longer ignore that toxins are a driving factor in a vast range of health conditions.  Improving detoxification and reducing the toxic burden is one of the cornerstones of restoring balance and health.  Each and every one of us is unique with variations in the degree and type of toxic burden, detox capacity and how toxicity is contributing to poor health.  What this means is you must take an individualised approach to addressing your detoxification needs.

Evaluating your symptoms alongside your history of toxin exposure and contributing risk factors is a good place to start. 

Your diet can provide a major source of ongoing toxin and allergen exposure. Our gut is the primary interface between the external environment and our cells and essentially the first internal barrier to toxicity.  For those who experience gastrointestinal disorders such as coeliac disease or inflammatory bowel disease have a predisposition to a permeable intestinal barrier and resistant dysbiotic bacteria, which may lead to an increase in toxic burden.  Making dietary changes can reduce your toxic burden, and with the right changes, can also increase toxic resistance. 

With those of you with known exposure to heavy traffic, insecticides, pesticides and herbicides, solvents, alcohol, and cigarette smoke and other environmental chemical toxicity you may find each of these factors weigh down heavily on your health.  If this is you then you may benefit from liver detoxification which specifically supports Phase I and Phase II detoxification systems as well antioxidant nutrients to help prevent the cellular damage caused by an overload of free radicals.  Remember ‘free radicals’ are highly unstable molecules which steal electrons from other molecules, causing damage to DNA, cell membranes and other cellular structures.  You do not want this!

Heavy metal accumulation frequently occurs in those in high risk occupations, such as plumbers, welders, builders, miners and renovators.  Other sources often not considered are dental work, fish and vaccinations.  Heavy metals can accumulate in the body over time and are suspected of triggering conditions such as thyroid problems, neurological conditions and infertility and birth defects.  If you are worried about heavy metal exposure then you may need to evaluate your exposure and consider a heavy metal detox programme to remove these contaminants from your body to minimise the impact they may have on your health. 

Whether you want to effectively and efficiently eliminate toxins you are exposed to or you are interested in detoxing because you want to look and feel even healthier than you should consider these factors and signs and symptoms that indicate you may be suffering from the burden of toxins and be in need of a good detox…

Factors That Increase Your Need to Detox Include:

Exposure to pollution and chemicals
Exposure to new cars and new furniture
Smoking, alcohol and coffee consumption
Diets high in saturated fats, refined carbohydrates, processed and packaged foods
Fertility and pre-conception care
Overweight or obesity

Signs That Indicate You May Need to Detox:

Digestive complaints

Skin problems

Hormonal imbalances

Neurological conditions

Poor energy

Weight gain or difficulty losing weight

Food intolerances

There is no ‘one-approach-fits-all’ detoxification program. Most of us require a broad range of actions to enhance detoxification capacity and reduce cellular damage which incorporates appropriate diet and lifestyle changes, to minimise exposures and reduce toxic burden over the long term. 

If you need advice on an individualised detoxification programme then we are here to support your journey towards optimal health! 

Our passion is your health……………………

Shape Up wth the Benefits of Body Coach

                      Shape Up with the Benefits of Body Coach
 

If you long for improved fitness, better mobility and a trim, toned body but find it hard to make time, you may find this information truly exciting! 

"Whole Body Vibration" is not a new concept.  Vibration training has existed for 20 years, first being applied to astronauts who could make use of vibrations to restore their strength in a relatively short time after long space flights.  It is a principle that has become available from science. This technology is now widely used throughout not only Australia but worldwide by a growing number of health professionals and elite sports teams to enhance training. 

“Independent scientific studies have shown that vibration therapy really works and that up to 80% of time can be saved with from 20 to 30% better results in comparison with traditional training methods”

So How does the Body Coach work?
The body coach is fitted with a vibration plate which you stand, sit or lie on in varying positions. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second. An automatic stretch reflex is generated in the body by means of the mechanical vibrations from the plate.  This vibration mechanism reaches 100% of the muscle groups in your body without you having to move; compared to traditional training methods which are only 50% to 80%.  Because of the intensity of the stimuli - which can be as high as 60 per second – results are accomplished that simply cannot be matched by traditional training.

The exciting application of the Body Coach is that you can train virtually every muscle in your body by means of different positions so it is very easy to get started. 

The 5 basic rules you:
-  Drink 1/3 of a litre of water before training
-  Do not train on an empty stomach – consume light protein first
-  Wear comfortable sports shoes with a sole of medium thickness
-  Always try to find your balance
-  Wear comfortable clothing

Vibration training is fast and varied and is accessible to people in any physical condition. Its application goes from the treatment of cellulite and figure correction, to power training, stretching, and also various medical treatments.  

Physical Benefits of the Body Coach include…
-  Improved muscle mass and tone
-  Improved blood circulation
-  Increased power
-  Increased mobility and flexibility of muscles and joints
-  Strengthens bone tissue and increases bone density
-  Collagen improvement
-  Cellulite reductions
-  Fat reduction

Further reading and Research…
For more information on the benefits and specific research on vibration training view these recent and widely discussed publications:
Delecluse C., Roelants M. and Verschueren S. (2003).
Strength Increase after Whole Body Vibration compared with resistance training. Medicine & science in sport & exercise, Vol.35-6, 1033-1041.
Cardinae M. and Bosco C. (2002).
The use of vibration as an exercise intervention. Exercise and sport science reviews, Vol.31-1, 3-7.
Rittweger J., Just K., Kautzsch K., Reeg P. and Feslenberg D. (2002).
Treatment of chronic lower back pain with lumbar extension and whole body vibration exercise. Spine, Vol.27-17, 1829-1834.

What You Should Know About Cholesterol

What You Should Know About Cholesterol

Research form the Heart Foundation suggests that 32 percent of adults have high blood cholesterol.  High blood cholesterol is a major cause of a process known as atherosclerosis.  Atherosclerosis is hardening and narrowing of the arteries which progressively and slowly blocks arteries putting blood flow at risk.  The result can be heart attacks, strokes, and peripheral vascular disease, collectively known as cardiovascular disease.  So this same research would be correct in telling us that high blood cholesterol can put you at greater risk of developing cardiovascular disease, our biggest killer alongside cancer.

It’s important to know that cholesterol is essential for many of the body’s metabolic processes. Cholesterol is a type of fat that is carried around in the blood.  It is a major building block for cellular membranes and is used in the production of hormones including oestrogen and testosterone and adrenal hormones such as cortisol.  Additionally cholesterol is important for bile acids synthesis which aids in the digestion of fats and helps your body to absorb nutrients.  Vitamin D synthesis is also dependant on healthy cholesterol levels. 

Although cholesterol plays many key roles in the body it is not essential that you eat foods that contain cholesterol.  Almost all of the cells of the body can make the cholesterol they need provided they are functioning and have the nutrients to do so.  The liver, however, is especially efficient in cholesterol synthesis.   

Cholesterol synthesis is tightly controlled by regulating the amount of cholesterol in the blood and producing more when your diet doesn't provide adequate amounts. The liver removes cholesterol from the body by converting it to bile salts and putting it into the bile where it can be eliminated in the feces. The liver is also responsible for synthesising various lipoproteins involved in transporting cholesterol and lipids throughout the body.  The liver packages cholesterol and other fats into minuscule protein-covered particles called lipoproteins (lipid + protein) that do mix easily with blood. The proteins used are known as apolipoproteins. The two types of lipoproteins often referred to as ‘good’ and ‘bad’ cholesterol are low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

Low-density lipoprotein (LDL) cholesterol carries most of the cholesterol that is delivered to cells where they are used in membranes and synthesis of steroid hormones, which doesn’t sound all ‘bad’. It is referred to as the ‘bad’ cholesterol because when levels in the bloodstream are too high, it can leave cholesterol deposits in the arteries and lead to atherosclerosis.

High-density lipoprotein (HDL) cholesterol is often referred to as the ‘good’ cholesterol, because it helps remove excess cholesterol out of the tissues, including cells in the arteries, carrying cholesterol to the liver where it can be broken down and excreted. 

Understanding the role of cholesterol and how your body produces it and uses it helps us to make sense of maintaining healthy blood cholesterol levels.  Your blood cholesterol level is determined by the sum of how much cholesterol your body makes and how much you take in from food, taking away how much your body uses for metabolic processes or excretes as waste products.  High cholesterol can result from a problem in any of the variables in that equation.  Knowing how cholesterol is made in the body, excreted and absorbed from food is the foundation for understanding the right eating plan for you. 

Achieving and maintaining healthy cholesterol levels is achievable with the right dietary and lifestyle recommendations.  Generally moving towards a healthy lifestyle of Mediterranean style diet rich in essential nutrient and antioxidants will support cardiovascular health.  This includes reducing saturated fats by choosing lean meats, eliminating trans-fats found in fried foods and baked goods as well as avoiding refined carbohydrates and processed foods. 

Research has shown polymethoxyflavones, known as PMFs, to assist in maintaining healthy cholesterol levels.  These natural compounds are found in citrus peel and may lower LDL levels by reducing their synthesis and increasing their clearance.   This is one of the many researched nutrients effective for balancing and maintaining cholesterol levels.  If you need support in maintaining healthy cholesterol levels or have questions about which supplements may benefit you, talk to a health care professional that has access to the latest cholesterol research and information on cardiovascular health and disease prevention.