Archive for the ‘Food Plans’ Category

Choosing a Healthy Pantry: notes on diet, inflammation, acid/alkalising foods…

Wednesday, June 17th, 2015

FAcid/Alkaline Balance:

Acid forming foods – this is not as simple as it seems. Proteins cause acid residue, so many acid/alkaline diets eliminate proteins. Fats create fatty acids, anything that turns into sugar (carbohydrates) will make the body more acidic if we’re not utilising the sugar through exercise and metabolism, any foods that we are intolerant to, or have allergies to cause our immune system to release eosinophils (white blood cells) that release acids into the blood stream. Even fruits in small amounts are alkalising, but in large amounts are acid forming. Alcohol, tea, coffee, soft drinks and fruit juices are all acid forming.

So what’s alkalising? Green leafy veggies (assuming we’re not allergic to them), purified water (most town water supplies are acidic).

There are many fantastic supplements that support an acidic constitution such as G-Tox & Calm-X.

Allergies/Intolerances (also acid-forming):

There are many foods considered ‘healthy’ that our bodies can be having issues with, creating inflammatory immune responses, without us even knowing. Our responses simply may be tiredness, bloating, constipation, any type of pain or diarrhoea. Our food detective quickly checks around 50 core food groups (within an hour consultation) for intolerances. Kinesiology can further muscle test core acupuncture points know to be hot-spots for immunity, therefore finding out if the body has issues with foods/substances in foods. When we have allergies, we have increased levels of eosinophils in the blood, which spray acid on the undigested food particles, thereby making the bloodstream more acidic.

The 8 most common food allergies/intolerances (studies show 80% of intolerances are these 8) are:

  • Cow’s milk
  • Eggs
  • Peanuts
  • Fish
  • Shellfish
  • Treenuts (such as cashews / walntus)
  • Wheat and / or gluten / grains
  • Soy

We also find the immune system may be challenged by:

  • FODMAPS foods
  • Salicylates foods
  • Foods high in amines
  • Genetically Modified Foods
  • Long-life foods
  • Sugar

3 causes of ALL chronic illness:

  • Immune Dysregulation (anything that causes the immune system to be overloaded, or overwork, or underwork.
  • Inflammation: everything, it seems, causes inflammation – stress, lack of sleep, pain, allergies, headaches… find the cause and quench that inflammation
  • Oxidative Stress & Free Radical Damage

We find signs of these 3 causes of disease in our OligoScan, Looking at your blood in real time, VLA BioImpedance & Cholesterol Check:  Ask about our testing packages which give you this information so that you can work on your health!

Eating for Weight Loss & Muscle Gain

Choosing foods which increase glucagon (the fat-burning hormone) and decrease insulin (the fat-storing hormone) and reducing meal size is crucial for weight loss and maintaining our muscle mass. We do several dietary options for weight loss: HCG Weight Loss; Shake It Programme; Keto Programme and by helping people choose general good choices.

Eating is Inflammatory!

The process of eating is a necessary inflammatory process. It’s made even worse if we have digestive issues, chronic health problems or are on medication. There are always studies showing that this food causes this, or that food heals that… but studies with food are often flawed and we have more heart disease, diabetes and chronic ill-health than ever before.

An example of a great combination of food to consume would be, per meal would be: 1 handful of protein, 2-3 cupful’s of vegetables, good fats (a small handful).

A high protein/good fats breakfast (as opposed to toast or cereal) may include eggs/tomatoes/spinach; or protein shake with berries/nuts.

Insulin/Glucagon Ratio to keep in mind.

Eating carbohydrates releases insulin. Insulin is a necessary hormone which helps us to make energy out of sugars in our diet – it’s released with all carbohydrates. If, however, we are insulin resistant, or have too much insulin, it is inflammatory, acid forming, damaging to the capillaries and raises total cholesterol levels (cholesterol is a protective hormone which protects and heals the capillaries from insulin which has created damage) and causes heart disease, diabetes and may be linked with chronic fatigue and cancer..

Carbohydrate Foods:

Carbohydrate foods (breads, cereals, fruits, potato, corn, carrots, peas, sweets, baked goods, sugar, soft-drinks, beers, sparkly wines etc) are the number one reason for weight gain, fatty liver and diabetes.

Carbohydrates release insulin which is an inflammatory fat-storing hormone when out of balance! If you are insulin resistant, carbohydrates are not your friend until you get it under control – ask us about our insulin resistant test.

The best choices for carbohydrates are organic berries, low carb fruits, low GI vegetables. Most health issues will benefit from a low carbohydrate diet.

Avoid white flour, white sugar, white rice, starchy potatoes.

We require healthy small intestines and pancreas to break down and digest carbohydrates.

Good Quality Chocolate/Cocoa/Cacao: Superfood!

Cocoa and cacao are unusually rich in flavanols that help preserve the function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

The problem with chocolate, of course, is the amount of sugar we have with it. Sugar is inflammatory. High cocoa, low sugar is the key. We’re not talking about Cadbury chocolate here!

Coffee/Tea:

A single cup of good quality, organic coffee daily seems to have many health benefits. Decaf doesn’t seem to have the same benefits. Even white tea and black teas have some health benefits. Once we add the sugar it becomes less beneficial.

Green tea has many health benefits including improved fat-loss and fat-metabolism and reducing insulin resistance.

Buy organic herbal teas, tea and coffee – these are drinks with huge amounts of pesticides used.

Too much black tea/coffee is linked with adrenal fatigue.

Dairy & Dairy Alternatives:

Your dairy products may contain growth hormones, since up to 1/5th of dairy cows utilise these hormones. If you must drink milk, buy organic.

Some people have issues with lactose (dairy sugar), and it’s easy to get Zymil which is a lactose-free milk. Some people have issues with casein (the milk protein) and often find A2 milk beneficial.

  • natural, unsweetened, sheep’s, goat’s or cow’s yoghur
  • feta cheese
  • buffalo mozzarella
  • ricotta cheese
  • cottage cheese

We need good stomach, small intestines, pancreas and liver function to break down and uttilise dairy as well as healthy DPP4 enzyme levels.

Dairy Alternatives to consider:

  • almond milk
  • coconut milk
  • goat’s milk
  • oat milk – high in sugar/carbs
  • rice milk – high in sugar/carbs
  • soy milk – buy organic; GMO soy is definitely not healthy.

Eggs:

Eggs do NOT raise cholesterol. Organic/free range eggs should be eaten freely as part of a healthy diet – assuming there’s no allergy. They are high in good fats and protein and help to reverse insulin resistance.

Fats: the good and bad…

Fats are not the bad guys they’ve been made out to be over the past 40 years. Most disease is linked to inflammation, free-radical damage and immune dysregulation. Fats (and protein) release glucagon, which is a fat-burning hormone. Conversely, carbohydrates (sugars) release insulin which is inflammatory and fat-storing.

Trans-fats and hydrogenated fats are cancer forming and should be avoided. These are in packaged foods and long-life foods containing oils and deep-fried foods.

The ketogenic diet – which trains the body to burn fat as fuel (instead of carbs) is based on around 70% fats and proteins in the diet (up to 90% for some people) has been linked to

  • more stamina
  • less exhaustion
  • better muscle mass and quality
  • reversing heart disease and diabetes
  • anti-cancer properties, tumour reduction

For healthy fat metabolism our liver and gall bladder (and subsequently the small intestine) need to be functioning. Once the gall bladder is removed, fat metabolism will never be optimal again.

Fish: Superfood!

Healthy fish is an abundant source of omega-3 fatty acids which help prevent heart disease and protect against abnormal heart rhythms. Fish is also high in protein, low in saturated fat, high in unsaturated fat.

Tuna, salmon & sardines are high in EPA which preserves collagen, DHA prevents skin cancer by reducing inflammation, and EPA and DHA both are good for the heart and brain. EPA (in therapeutic levels) is also anti-inflammatory and DHA is for heart disease, eyes and brain.

Where possible ensure you’re not buying ‘farmed fish’ as these are vaccinated and given anti-biotics.

The fish which contain the highest mercury levels (check with OligoScan how your mercury levels are) are:

  • Shark
  • Ray
  • Swordfish
  • Barramundi
  • Gemfish
  • Orange roughy
  • Ling
  • Southern Bluefin tuna

The fish with the lowest mercury levels are:

  • Shellfish including prawns, lobsters & oysters
  • Salmon
  • Canned Tuna

Fresh fruits: eat a rainbow!

Always keep limes or lemons -use to make fresh lime/ hot water in the morning and to have with avocado/ salad or with papaya.

  • Grapefruit
  • Papaya / Paw Paw
  • Kiwi frui
  • Grapes
  • Fresh figs
  • Fresh dates
  • Pineapple
  • Fresh berries of all kinds whenever possible
  • Avocadoes
  • Apples Pears
  • Stone fruits
  • Other seasonally available fruits

Blueberries: Superfood!

Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Cherries:

Studies have shown cherries help reduce the frequency of gout attacks. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries.

Strawberries: Anti-Aging

Organic strawberries are high in vitamin C and protect our genes from damage.

Grains & Breads:

  • brown rice- short grain/ long grain / red/ black
  • brown basmati rice
  • rolled oats for muesli/ porridge
  • pearl barley for soups
  • quinoa when available
  • bread: sourdough, rye, grainy with seeds, or wholegrain

Grains can also go rancid like nuts so are best purchased

Green Tea for weight loss:

Studies show that Sensha Green Tea improves levels of catecholamine’s such as adrenaline and dopamine – and increases fat metabolism. Drink good quality green tea – organic – often! If you want to lose weight J . Studies show those who drank good quality green tea (or equivalent supplement such as Thermoburn) has up to 20% extra ‘fat’ in their stools, indicating better fat metabolism and less fat absorption.

Green tea also helps reverse insulin resistance.

Buy organic and good quality to avoid toxins.

Honey: buy organic!

Seems like a no-brainer – healthy sugar. BUT it’s still sugar to be taken into account with our carbohydrate load throughout the day. Did you know most honey now contains anti-biotics? It’s seems ridiculous, but buy organic honey, not genetically modified, full of anti-biotic honey.

Legumes/Pulses:

  • lentils
  • chickpeas
  • split peas
  • black-eye beans
  • fresh peas
  • mung beans
  • adzuki beans
  • broad beans (fresh when possible)
  • pea protein powders

Soak legumes overnight, use fresh cooking water and cook well, add a couple of strips of dried seaweed in the cooking water to improve digestibility and mineral content of the dish. Organic canned legumes are also an option.

Legumes and pulses are considered ‘high protein foods’ for vegans and vegetarians – they are still predominantly carbohydrates – so be careful with weight gain – especially through the mid-section as they can be difficult to digest.

Miscellaneous Healthy Foods:

  • Raw honey, preferably local
  • spices; cumin, turmeric, dried or fresh kaffir lime leaves, bay leaves, star anise, cinnamon, nutmeg, cloves, curry powder, etc
  • seeded mustard
  • Tahini paste
  • Nut butters; almond butter; preferably avoid peanut butter as it has few health benefits, often contains sugar and other preservatives
  • Good quality dark chocolate
  • Frozen organic berries for smoothies
  • Olives and capers for salads
  • Small amounts of preservative free dried fruits
  • Whole grain, sugar free crackers
  • Good quality sugar free conserve
  • Sauerkraut
  • Olive tapénade
  • Pesto
  • Hummus

 

Nuts & Seeds:

Assuming we’re not intolerant or allergic, nuts are a great addition to the diet (not salted and raw!) – calorie and number we eat – take care!. Peanuts have a huge amount of evidence in reducing heart disease, nuts are a rich source of unsaturated fats, with similar benefits to olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including anti-oxidants. Studies show that people who eats nuts live on average 2.5 years longer.

  • almonds
  • brazil nuts
  • coconut flakes
  • hazelnuts
  • linseeds
  • pecans
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • walnuts

 

Oils

For salads only, do not heat: cold pressed, organic olive oil, flaxseed oil (should be refrigerated), walnut oil

For cooking – cold pressed coconut oil, Tea (camellia) oil, rice bran or cold pressed sesame oil. Most foods should be baked, steamed, poached or boiled, not cooked with oil.

Store oils in a cool, dark place, do not transport in the heat or leave in the sun, or anywhere hot. Avoid margarine.

A small amount of good quality butter is ok.

Olive Oil:

Extra Virgin Cold-Pressed Olive Oil contains polyphenols, powerful anti-oxidants that are linked to low rates of heart disease and cancer and may help prevent age-related diseases. About 50ml daily recommended.

Avocado & Walnut oils are also high in omega 3’s.

Proteins from animals: (if not vegan/vegetarian):

  • organic, free range eggs

 

  • fresh fish: salmon, tuna, mackerel, fresh sardines, swordfish, other fresh, local, unfarmed fish: steam fish in banana leaf and lemongrass/ ginger/ fresh herbs, poach, grill or bake

 

  • lean red meat: choose lean cuts of bison, venison and other game meats, or the lowest-fat cuts of beef, preferably grass-fed beef

 

  • if you eat organ meats, such as liver, they should ALWAYS be organic, as they accumulate toxins easily.

 

  • organic free range chicken

 

Red Wine/White Wine:

We all know that red wine is ‘good for us’. There is more resveratrol in Pinot Noir (10 x more than other red wines) and resveratrol protects our genes and slow cellular aging. Also protects against heart disease, diabetes and age-related memory loss. White wine also has some anti-oxidant effects, but less than red wine. Sweet wines have less benefit.

More than 250mls of alcohol daily becomes inflammatory. In looking at your blood on the screen, we see that alcohol in general causes leaky gut, immune dysregulation and oxidative stress when out of balance in the diet.

Soy: Organic

Organic soy is rich is isoflavones – great for skin and preventing collagen breakdown. Also organic soy is high in protein, fibre and low in fat, high in anti-oxidants. There are soy protein powders if soy products don’t excite you.

Vegetables: Fresh: varied according to seasonal availability:

Focus on non-starchy, for example:

  • Dark leafy greens of all types, for cooking (steaming) and salads

 

  • Asparagus

 

    • Broccoli: Has many anti-cancer components, supports the release of xeno-oestrogens (hormone mimickers)

 

  • Brussels sprouts

 

  • Capsicum

 

  • Cauliflower: use as rice substitute

 

  • fresh ginger

 

  • Fresh herbs

 

  • Jicama – use instead of potato

 

  • Mushrooms

 

  • Okra

 

  • Onion, chili, garlic, chives

 

  • Sprouts: alfalfa, radish, mung bean, snow pea, buckwheat, garlic, fenugreek (some or a mixture of these)

 

  • Squash

 

    • Tomatoes: anti-aging! Contain lycopene (only released during cooking tomatoes) which is a carotenoid – known to reduce inflammation and oxidative stress.

 

  • Zucchini

 

Vinegarette recipe

Other seasonally available vegetablesVegetables should be steamed not fried and then dressed with vinegarette, such as the example below:

Place in a bowl seeded mustard, curry powder or chopped fresh herbs + chopped garlic and cracked pepper.

Add 2 tablespoons quality vinegar: apple cider, red wine vinegar, balsamic or similar, and blend with a fork.

Add 6 tablespoons cold pressed, organic olive oil and whisk together. This should make more than enough dressing for a salad or dish of steamed vegetables. Leftover dressing can be stored in the fridge.

Yoghurt:

Natural organic sugar-free yoghurt may have health benefits due to the beneficial bacteria. When sugar is added, or using non-organic dairy, it may be as beneficial as eating ice-cream!!

Many of the yoghurts designed for children have no health benefits whatsoever.

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NOT SO HEALTHY “HEALTHY” FOOD CHOICES:

Additives & Preservatives:

So many ‘healthy food snacks’ – cheese & crackers, muesli bars, fruit juices, peanut paste, yoghurts – have many additives and preservatives. These are hard for the body to recognise and eliminate. They are hormone disruptors – affecting moods and wellbeing in sensitive individuals. Studies show that many children ‘eat’ over 100 additives per day. Aware parents can often reduce this to 40-60. Being really diligent (no plastics, organic foods, all farm-fresh, organic milk) – we can get it to under 10. It’s challenging as there’s no regulation on our foods.

Aspartame – Avoiding sugar?? It’s GMO

Aspartame is a toxic additive used in numerous food products and should be avoided for numerous reasons, including the fact that it is created with genetically modified bacteria.

Banana Chips:

Not a healthy snack. These are deep-fried banana chips. Lots of calories. Heaps of saturated fats.

Canola Oil: GMO

One of the most chemically altered foods, is obtained from rapeseed through a series of chemical actions.

Cereals/Grains:

It’s a time honoured tradition – cereal, muesli, oats or toast for breakfast. Yet our energy is getting lower, we’re getting fatter and more inflamed and we don’t have the energy to live life to the full. Starting the day with cereals and toast is starting the day with a high carb breakfast (yes, even oats) – our body then has to utilise the sugar it turns into before we will burn any fat. Some people will get away with this, others won’t.

Non-organic Chicken – bugs galore!

Organic chicken is worth the money. Why? What we eat affects our immunity, our gut, our health. Animals which have been vaccinated and given anti-biotics for much of their lives are basically breeding grounds for super-bugs. Caged and non-organic chickens (and their eggs) often are infected with e-coli and salmonella, since these bacteria thrive in an anti-biotic-laden system.

Corn: GMO

Linked with numerous health issues including weight gain and organ disruption. Around 50% of corn is GMO. The Bt toxin being used in GMO corn, was recently detected in the blood of pregnant women and their babies.

Cotton: GMO

Cotton Oil originating in India and China have serious risks.

Dried Fruits:

Share the same problems as trail mixes. Very high in sugar, with chemicals added which are designed to prevent the fruits from oxidising. Have you noticed bananas or apples going brown once you cut into them? This is oxidation. A normal process which doesn’t happen with dried fruits. Most of the nutritional value has gone once they’re dried and boiled – and with the addition of sulphur dioxide and high sugar levels – not a healthy snack!

FODMAPS (for sensitive tummies)

FODMAPS are ‘fermentable oligosacarrides disaccharides, monosaccharides and polyols’. It’s been found as an issues with many people with digestive problems – IBS, diarrhoea, Crohn’s disease, constipation, SIBO (small intestinal bacterial overgrowth), bloating and tummy pain. These FODMAPS ferment in the intestines for susceptible people. Examples of foods in the main FODMAP groups are:

    • Lactose: dairy sugar, Milk, ice-cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, mascarpone)

 

    • Polyols (eg xylitol, mannitol), : Apples, Apricots, Avocado, Cherries, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).

 

    • Excess Fructose (fruit sugars, Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup,)

 

    • Galactans/Galacto-Oligosaccharides (in many lentils/beans/pulses): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas

 

    • Fructans: (Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.

 

Frozen Meals:

Generally not too much excess saturated fats or too much added sugar BUT beware of the sodium content – which promotes water retention and may cause hypertension. Given they are pre-cooked, most of their nutritional status has been lost, so there will be hardly any vitamins & mineral

Fruit Juices:

Juice gives us heaps of energy – but it’s because of the sugar. Fruit juices age the cells 7 x faster. When we drink fruit juices we have plenty of fructose in our system –fructose is the number cause of non-alcoholic fatty liver disease.

Genetically Modified Foods:

It’s almost impossible to avoid GMO foods, but limiting what we can is a good idea. GMO foods have pesticides, herbicides and anti-biotics within the foods themselves – they can’t be washed off. This changes the way our body responds to these foods and may create allergies and intolerances, or simply overwhelm the immune system and digestive tract.

Gluten/Non-organic: GMO

After world war 1, 2 strains of gluten were genetically modified to create a new super-grain with 2.5 x more gluten. Health problems started. 30% of Aussies have the ‘celiac gene’. Only a genetic test showing you don’t have a celiac gene means you’ll never get celiac disease. Regardless, everyone who eats GMO wheat gets leaky gut within 15 minutes, GMO wheat creates inflammation, ramps up immune responses, causes cell death on its way through the digestive tract. It then comes down to what we eat with the gluten and our nutritional status, as to how quickly we heal after eating. Imagine however, a daily inflammatory response to gluten, meal after meal after meal.

If you must eat wheat – eat organic.
Treat wheat like sugar – not several times per day. Prottect your gut.

Low Fat Foods:

Depending on our health goals, eating low fat foods can be very unhealthy. Keeping in mind our insulin/glucagon ratio we’re aiming for, per meal, eating low fat is actually putting us into a fat-storing metabolism. Take milk as an example. Organic full cream milk has 8.8g protein, 8.8g fat, 15.8g carbs (from lactose) – the ratio is about right 50/50 protein + fat = carbs. Take out the fat, and now there’s nearly twice the carbs – which puts the food into a fat-storing, insulin increasing inflammatory food group.

Muesli/Granola Bars:

For some reason people love muesli bars – these are very high in both sugar and trans fats, which increase the risk of strokes and heart attacks. One small bowl of muesli can

Paw Paw: GMO

This may be a surprise but GMO paw paws have been grown in Hawaii since 1999. Europe refuses to accept them. Buy local or grow your own.

Prepared Salads:

Beware the dressings which can contain more sugar than the salad itself – and what’s the point of eating a salad if it has more calories than a burger and more sugar than a coke?

Processed Meats:

Contain many additives and preservatives which aren’t healthy, not to mention the huge amount of salts, which will cause fluid retention and possibly hypertension if other minerals are deficient. Eat in moderation if you can’t avoid.

Soy/Herbicide Resistant: GMO

Found in tofu, vegetarian products, soybean oil & flour, soy is modified to resist herbicides. Around 90% of Soy is currently genetically modified to resist Roundup. Massive amounts of Glyphosate is sprayed on soybeans. Non-GMO soy is much more healthy than GMO, which has huge negative health impact.

Sugar: GMO – not so much in AUS yet…

In the U.S. GMO Sugar beets have been introduced since 2009. Sugar in general (regardless of the source) is inflammatory, acid forming, increases risk of cancer, heart disease, diabetes, immune dysregulation. Sugar is 50/50 sucrose and fructose. Fructose is the number 1 known cause of non-alcoholic fatty liver disease.

Eliminating sugar in your diet can be life-changing.

Trail Mix:

Very convenient, cost-effective, lightweight and compact. Great snack BUT high in calories, especially with chocolate and extra nuts. The raisins are often candy coated make them sweeter. A small serving is up to 600 calories, with refined carbohydrates and trans fats in the package. contain 600 calories. If you love them, go sugar free, and take into account the calories involved. Read the labels!

Zucchini & Yellow Squash (GMO)

Closely related, these two squash varieties are modified to resist viruses. Farm fresh/organic where possible.

Pesticides/Herbicides – avoid where possible & wash wash wash!

In Australia we still use pesticides that have been banned in other countries. The 12 worst foods for pesticide load are:

  • Peaches

 

  • Apples

 

  • Capsicum

 

  • Celery

 

  • Nectarines

 

  • Strawberries

 

  • Cherries

 

  • Kale

 

  • Lettuce

 

  • Grapes – imported

 

  • Carrot

 

  • Pear

 

Salicylates (if you have an issue):

Salicylates are substances in foods that are naturally occurring ‘aspirin-like’, that also has natural pesticide actions. Therefore, they thin the blood and many allergic symptoms are linked. If out of balance, they can cause tummy upsets, blood noses, leaky gut and ulcerations. Other symptoms are BP issues, kidney & liver upsets, rashes, asthma, tinnitus, central nervous system effects, behavioural issues, incontinence and hypoglycaemia.

Reducing salicylates is about increasing filtered water, eating organically grown, vine and naturally ripened foods, eating a wide variety of healthy veggies & proteins.

Soft Drinks (diet OR sugary):

As soon as soft drink’s swallowed, the pancreas is notified and rapidly begins to create insulin in response to the sugar. Insulin is a hormone the body uses to move sugar from food or drink into the bloodstream, where cells are then able to use sugar for energy. Within just 20 minutes, blood sugar levels spike and the liver responds to the insulin by turning sugar into fat for storage.

Within 45 minutes of gulping down a glass, caffeine from the drink is fully absorbed, and as a result your pupils dilate and blood pressure rises. The body produces more dopamine, which stimulates the pleasure centres of the brain — just like a low-grade line of cocaine.

When the hour chimes, the body begins to experience a blood sugar crash, which is around the same time a person reaches for their next drink, or for another sweet and sugar snack to suffice. Harvard researchers have calculated each additional soft drink consumed increases the risk of obesity 1.6 times

Why is Sugar, particularly Fructose, so bad for our Health?

Monday, August 12th, 2013

Sugar is driving every metabolic disorder that is killing humans:  heart disease, cancer, obesity, diabetes, dementia.

In the 70’s when heart disease and diabetes was on the rise, we were told that fat was the villain.  Companies, governments, medical researchers all around the world jumped on this bandwagon and now ‘low fat’ products – muesli bars, yoghurts, milks, drinks, chips – were better for you – with the idea that if a food didn’t have fat in it, it couldn’t make you fat!

However, take the fat out of food and it tastes awful, so they had to replace it with something – sugar!  Eventually sugar became the essential additive.  Foods then became low in fats, high in sugar which is so much worse for our health.

Imagine these ‘health foods’:

  • 98% fat free yoghurt – you might as well is eat lollies or ice-cream!
  • Real egg mayonnaise – the low fat variety – has 6 x the sugar that the regular one has
  • low fat muesli bars – often contain 20-40% sugar
  • The Heart Society actually recommended (in the 80’s) that high fat foods be replaced by:  hard candy, gumdrops, sugar, syrup, honey, jam, jelly, marmalade – in order to ‘control the amount and kind of fat, saturated fatty acids and dietary cholesterol you eat’.  Even now, the tick of approval, seems to have nothing to do with health.

So, in the 70’s and 80’s sugar was recommended, instead of fat, to keep up healthy!

Now that 60-70% of Australia’s population are overweight and obese, it seems that the low-fat diet we’ve been following for 30 years hasn’t worked.  In naturopathic circles we’ve been working against this for decades, however that ‘tick of approval’ from the National Heart Foundation, is what so many people go by for their health.

  • Many cereals such as Cheerios & Milo Cereal have up to 30% sugar – endorsed by the National Heart Foundation
  • The National Heart Foundation claims that the tick is ‘simply to help consumers find healthier options’ – how is 30% sugar a healthier option?
  • In the U.S. there’s been a 7 x increase in sugar consumption in the past 40 years – tomato & barbeque sauces, processed foods, hamburger meats, hamburger buns  – just about anything with a ‘label’ has added sugar, or sugar alternatives such as aspartame, which are equally deadly to our health.

Since the agricultural revolution – when grains became a major part of our diet – our carbohydrate intake has slowly increased – but never more so than in the past 40 years.  This leads to a constantly high insulin levels, which messes with our metabolism, and allows us to lay down fat in our bodies.  In fact, insulin is the main hormone which causes fat deposition in the tissues.

The higher the insulin, the more likely you are to store fat.

Now, if it’s subcutaneous fat, the type that stores just in underneath the skin, that’s not so bad.  Visceral fat, however, is deposited around the gut, intestines, liver and other organs – is incredibly bad for us.  Visceral fat releases ‘pro-inflammatory hormones’ which cause inflammation elsewhere in the body:  causing diabetes and heart disease.  It is possible to be lean, and metabolically unhealthy.  Around 40% of ‘thin/normal weight’ people are metabolically unhealthy with abnormal levels of visceral fat and poor insulin metabolism.

Professor Michael Cowley, an Obesity Expert at Monash University says ‘you might as well eat sugar as many of the health foods’ available today.’

Sugar is a simple carbohydrate made of two molecules:  glucose and fructose.  This bond is cleaved in the gut, before it’s absorbed.  It’s been shown that glucose drives the fat storage just in underneath the skin, whereas fructose deposits fat around the organs, like the liver, causing fatty plaques.  When you have excess fat around the liver, it messes up fat and insulin metabolism and you end up with Insulin Resistance.  This is when the liver doesn’t work effectively, so the pancreas has to release excess insulin.

Insulin Resistance also causes hypertension, changes in the brain that might result in altered brain function, altered cognitive function and even dementia.  It can increase cell proliferation which can cause cancer, it can cause vascular smooth muscle proliferation which can cause heart disease.

Professor Robert Lustig, Paediatric Endocrinologist at the University of California, San Francisco, says that Sugar can also accelerate ageing:  if you had your fruit juice this morning, you are ageing 7 times faster!

When you ‘paint’ your BBQ meat with BBQ sauce, it browns the meat.  This ‘browning’ is happening inside your body as well.  It’s known as the ‘browning reaction’ and it causes cellular ageing.  The reason manufacturers add fructose is because is browns better, faster, quicker.  It’s why it’s added to bread (to brown the toast), sauces (to brown the meats) – it browns your insides better too!  If you had a glass of fruit juice this morning, you’re ageing 7 x quicker!

Fructose is mainly found in fruit, that’s why they call it fruit sugar.  Now, you might be thinking ‘how can it be bad for me – it’s fruit!’.  But if you had to have the entire amount of fruit that we would have used to make the juice, you would be so full you couldn’t eat the meal.  Juicing removed the fibrous pulp portion of the fruit – so you can take in a whole lot more calories without feeling as full, and it’s the fibrous pulp which balances the sugar/fructose portion of the fruit!

If you’re going to eat fruit, eat the whole fruit – because it’s the fibre that tames your insulin response to sugar.

Chronically high levels of fructose is not only toxic to your liver, it messes with the hormones that control appetite.  There’s a hormone in your stomach called ghrelin which controls your appetite – it’s the hunger hormone.  When your stomach is empty, the ghrelin goes up, tells your brain it’s time to eat.  Then you eat, and ghrelin levels go down, the hunger goes away.  When you eat sugar, fructose does not get registered by the brain as you having eaten, you stay hungry!

If you need support in finding out what you should (and shouldn’t) be eating – call us on 3348 6098 to make an appointment.  We find that many of our clients have issues with Insulin Resistance, dealing with Fructose, releasing ghrelin and so much more!

Madonna Guy ND
New Leaf Natural Therapies
3348 6098

 

Health issues and don’t know why? Is it leaky gut?!

Thursday, June 6th, 2013

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Need a viality boost? Trying to lose weight? Crashing in the afternoons?

Wednesday, April 10th, 2013

Many of us still opt out of eating breakfast, or if it is eaten, its a rushed slice of toast that doesn’t sustain us past 10am.. Habits like this can lead to blood sugar crashes, weight gain (you eat less, but your metabolism winds way down and your body keeps all the calories it can when you do eat), fatigue, moodiness, and of course, nutrient deficiencies.  

Breakfast really is the most important meal – it can influence how we eat for the rest of the day! In general, breakfast eaters weigh less than those who skip it. Eating breakfast gets your metabolism going, helps to maintain a healthy body weight, helps you concentrate, have more energy throughout the day and deal better with stress. If you skip breakfast, you are very likely to end up compensating for it later in the day by overeating the wrong foods.

If you lack appetite in the morning, a smoothie is a great way to get an easy to digest, nutrition-packed breakfast. Try this recipe:

Breakfast smoothie

 1 cup almond or rice milk

1 serve of plain, undenatured whey, rice or pea protein powder

1 teaspoon of honey or to taste

1 /2 cup fresh or frozen fruit, such as berries, pear, banana or peaches

A dash of pure vanilla extract or almond extract

1 teaspoon of Spirulina powder or Greens powder

Grated  fresh nutmeg or organic cinnamon powder

 1-2 ice cubes

Blend all ingredients and enjoy. Cinnamon is great for blood sugar balance, Spirulina or greens powders boost energy and add an extra serve of all important greens to your breakfast. Protein supports blood sugar balance and cuts cravings for carbs or sweets later in the day. High quality protein powders are available from the New Leaf clinic dispensary.

For more on weight loss and boosting vitality, immunity and health, see us at the New Leaf clinic for a personalised plan.

The healing journey with New Leaf

Saturday, March 2nd, 2013

Embarking on a health journey is a brave move to make. It means looking at the issues you may have avoided for a while and facing them head on. It’s a process that is often scary yet can also be richly rewarding. When you are the best version of yourself you can be, you can really shine and be there for those close to you.

It can be said that it’s a means of coming back to your basic self  – seeing your body as a precious temple and paying attention to what you really need. It’s treating yourself gently and gaining a greater connection to the whole of you – body and mind. As one of my favourite authors Sarah Avant Stover puts it – the only way out is in and through. To go through our health issues rather than going around them is the only real way to back to balance and health.

At New Leaf, we are committed to your success in this process. We know it’s yours, to go through in your way. Offering a harmonious range of therapies, we seek to find the real cause of your health issues and guide you back to balance and health.

We see your journey to optimal health as a partnership between yourself and us. Thus, we have a few suggestions for you in order that you get the best results from your treatment with us:

  • Eat a fresh, wholefoods diet. When you eat fresh, vital food, you feel just that. Everything we eat nourishes our cells. If we consider that the body is really the only vessel we have to take us through this lifetime, it makes sense to nourish it with the best food possible.
  • Drink a minimum of 2 litres of pure filtered water daily. Besides hydration, there are countless benefits of drinking adequate pure water. Improved energy, detoxification, digestion, skin condition and weight loss are just a few.
  • Limit caffeine, or better still, cut it altogether. Caffeine creates extra work for your liver, and can place stress on the adrenal glands and nervous system. It also promotes dehydration and in the long term, fatigue. There are many delicious herbal teas and coffee alternatives available in supermarkets and health food stores.
  • Sleep 8 hours a night. While sleeping as little as possible in modern society is often considered admirable behaviour, the truth is, it promotes premature aging, weight gain, can increase stress and complicate many other health issues. It may require changing your usual routine a little, but getting 8 hours of quality sleep a night is an investment in your health.
  • Spend a few minutes a day alone, doing some quiet breath awareness in a comfortable seated position. All you need do is focus on your breath with your eyes closed. This can have wonderfully beneficial effects on your nervous system, improving mood, reducing stress and creating calm. A calm body heals well!
  • Increase body movement. This means different things to different people. Start with where you are at in terms of your current physical fitness, and do what feels right for you. Even if it just means adding incidental exercise by taking the stairs instead of the lift, walking to a colleague’s desk rather than emailing, or taking a short walk before or after work. Start where you are at the moment and build gently from there.

These are simple steps you can take today to improve your body’s ability to balance and heal. You can do one at a time, a few, or all of them, whatever feels right and good for you. It’s up to you.

We look forward to supporting you in achieving a state of greater health.

Paleo Diet – do’s and dont’s… not to mention why!

Monday, August 29th, 2011

So… you’ve heard of the Paleo Diet? (This article will not be useful for vegetarians/vegans)

I saw Loren Cordain (Author – The Paleo Diet) who’s been researching food and how it affects us for over 20 years, at a congress in 2009.  Loren was amazing.  He linked just about anything that wasn’t on the Paleo Diet to chronic disease.  This’ll be no surprise but preservatives, flavourings, processed foods, sugars, excessive salts, meats with marbled fat, foods that have been genetically changed, grains, grains, grains… all are linked with insulin resistance, obesity, diabetes, heart disease, ADHD, Aspergers and Autism, cancer, dementia and so much more.

The idea of the paleo diet is to eat what we are genetically designed to eat – for thousands of years.  Our body’s are not keeping up with the changes to foods in the past 50-100 years and as a race, we are suffering!  Think about your genes for just a second – do you have dodgy genes? Do you look at family members and think you’re just having a lot of bad-luck-health-wise?  Well, Paleo can help to reverse genetic defects by feeding our body the food it is genetically designed to eat!

WHAT TO EAT?!

Meats, seafood and eggs are perhaps the most important component of the Paleo Diet. So many people are reducing these foods for reasons such as cholesterol, bowel cancer, acidity, cancer – but to what effect?  These health issues have not reduced in the past 30 years – they’ve increased!  As always, there’s a balance in life!

In a perfect world, or if the choice is there, the meats, seafood and eggs should be organically grown, bred in the wild (not grain fed), and best choosing low-fat meats.  For example, here in Australia kangaroo meat is fantastic – 2% fat compared to lamb meat which has up to 40% marbled fat (even lean-lamb).   Obviously they shouldn’t be ‘breaded’ or ‘coated’ when cooking.

Vegetables are encouraged… pretty much all vegetables that can be eaten raw are allowed on the diet.  Since legumes are not permitted in Paleo, that means green beans and peas not allowed since they are legumes. Potatoes and other starchy tubers are not allowed.

Fruits… are generally allowed.  For those with insulin resistance (Triglycerides / HDL Cholesterol should be < 0.8) or who want to lose weight:  reducing to 1 piece per day until insulin resistance/weight gain is under control.

Nuts…are generally allowed.  For those trying to lose weight, keep nuts to around 140g daily.  Raw is best.  Cooking nuts changes good oils into carcinogenic oils.  Or lightly roast them yourself so that you are in control of heating, oils and salt.  Unsweetened almond milk and coconut milk are used in place of dairy milk.

Oils…  Generally oils from allowed plants are fine. Olive oil, nut oils, and flax seed oil are universally endorsed. Cordain recommends canola oil, but not coconut oil. Fish oil supplements are often recommended.

Beverages…  Cordain is quite lenient about beverages.  Many Paleo researchers say it’s water and tea, and limited quantities of juice – specifically no coffee and no alcohol. Cordain – anything other than water should only be drunk in moderation, with the following recommendations.

  • Diet soft-drinks (very controversial in the Paleo community from what I can tell – diet drinks contain neuro-toxins and naturopathically I would never recommend them.)
  • Coffee & Tea (limited)

Also, although in one place Cordain says alcohol “should be limited to an occasional glass of wine, beer, or spirits”, in another place in the book he defines moderation as:

  • Wine – 2 x 1/2 glasses
  • Beer – 1.5 glasses
  • Spirits – 2 x 1/2 glass (which is more than is recommended by anyone else, Paleo or not)

FORBIDDEN!!!!

Refined Sugars

There is a long list of foods which are basically sugar – Some allow small amounts of honey or pure maple syrup – but this would have been a rare treat.

Grains

Yes, there were wild grains, and a few roasted kernels have been found in ancient fires. But really – how much wild grain could have been collected at a time? Answer: not much. Corn is a grain.

Starchy Tubers

No starchy tubers, including

  • Potatoes
  • Sweet potatoes
  • Yams
  • Cassava
  • Manioc
  • Some say beets

Legumes (Beans, Peas, Peanuts)

Generally not allowed – much is made of the lectins in legumes, but basically, no!

Dairy Products

No  Paleo researchers endorse eating dairy: milk, butter, cream, yogurt, ice cream, cheese,,,

Some Meats

Most processed meats (made with nitrites and additives) are not allowed, including hot dogs, bacon, sausage, and lunch meats, although sometime more healthy forms of these can be found. Cordain does not allow fatty cuts of meat, including poultry skin and dark meat.

Oils

Definitely avoid the following:

  • Corn oil
  • Cottonseed oil
  • Peanut oil
  • Soybean oil
  • Rice bran oil
  • Wheat germ oil
  • Palm Oil (environmentally – worst oil)

This includes products, such as mayonnaise, which include these oils.

Oils with a better ratio of omega 6 to omega 3 fatty acids are preferred.  Cordain is down on coconut and palm oils yet other researchers allow these.

Salt

Using natural flavours/herbs is best.

Other

  • Vinegar – Lemon or lime juice is preferred over vinegar; no pickled products.
  • Yeast is not allowed

Madonna Guy ND
New Leaf Natural Therapies
33486098 / 0417 643 849
www.newleafnaturaltherapies.com

HCG Recipes

Saturday, August 20th, 2011

Lemon Oregano Whitefish Packet w/ Asparagus

100g whitefish

  • asparagus (allowed amount)
  • juice of one lemon
  • 1 t oregano
  • salt/pepper
    1. Preheat the oven to 400F/180C.
    2. Snap off woody ends of asparagus and discard.
    3. Tear off a large sheet of non-stick aluminum foil.
    4. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.
    5. Place whitefish on top of asparagus.
    6. In small bowl, combine lemon juice & oregano, and pour over fish.
    7. Fold up edges and completely seal packet on all sides.
    8. Bake 10-20 mins, until fish flakes.
    9. Serve.

    Cinnamon Stewed Apple

    1. chop up apple
    2. put in saucepan, sprinkle with cinnamon, add a few cloves
    3. add tbsp water
    4. Heat and stew for about 25 minutes.
    5. Yummo!!!!
    6. In consolidation phase – add a small amount pure cream.  mmmmm
  • Homeopathic HCG Drops – Shift that Abnormal Fat!!!

    Wednesday, August 10th, 2011

    How are our diet drops used?

    The diet drops offered here are a unique quality formulation of a complex BioEnergetic homaccord with multiple homoeopathic homaccords designed to facilitate exceptional outcomes in fat metabolism and weight management strategies. There are other inferior products available but we have opted for a premium quality product and offer Naturopathic support services to ensure optimal client outcomes. It is also recommended that you take a few days to prepare your body and your calendar as the system will require organisation and preparedness at both levels.

    The product is a liquid treatment taken through the day either as drops or spray, as per instructions on the bottle label, for a period no less than 23 days and no more than 40 days. A low calorie diet (500 calories daily of nominated foods) is taken starting 2 days into the program and continuing 2 days after the drops cease.

    (1) The first two days are referred to as the Loading Phase when no limits are set to what and how much you can eat. Enjoy yourself.

    (2) The Low Calorie Phase lasts 23-40 days. This is where our clients rave about the significant weight loss that occurs, melting away the unwanted fats with the required dietary discipline. The 500 cal diet is continued for 2 days after the drops are stopped. These two days are referred to as the ‘Flushing Out’, preparing your body for the all important Maintenance Phase that follows.

    (3) The Maintenance Phase then starts. It lasts for the same number of days as the Low Calorie Phase (23-40 days). The maintenance period is regarded as the most important as it resets the hypothalamus, locking in the newly established weight and fat metabolism activities. All foods are increased except starch and sugars. The only rules are watch the scales and avoid all starches and sugars.

    (4) Lifetime Strategies are phase 4 where skills are learnt to continue to harmonise with your new weight and rejuvenate the bowel and body.

    The above is a brief overview of our revolutionary weight reduction system, more information is offered on our program page.