Carbohydrates are evil. WRONG!

🍌CARBS ARE EVIL… Not quite.
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Honestly, I am pretty tired of food groups being demonized, allot of my patients say they are cutting carbs, or keto or or or to lose weight? No fruits or vegetables because they too high carb?
⁉️WHAT? WHY? – it blows my mind.
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You cannot cut an entire food group and expect to not suffer the consequences of that.
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Part of the reason why carbohydrates have been scrutinized is that in excess, they can be converted into fat and cause blood sugar issues, particularly when the metabolic rate is low. This usually happens when the body struggles to utilize carbohydrates for fuel.
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This means that it is not necessarily the carbs themselves that cause weight gain and blood sugar issues, but rather the state of the body. Working on improving the health on the inside, including our ability to use carbs for fuel is key.
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Without this basic bit of information, it can often to lead people to chase weight loss and blood sugar goals that aren’t supportive to their long-term health.
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Always think sustainable, long term and consistency.
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✖️Not eating carbs will NOT equal weightloss. ✖️Not eating carbs will NOT equal health
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Weight loss happens if your body is *responsive* and you are in a *calorie deficit*


✔️Eating carbs CAN be part of a healthy balanced diet
✔️A healthy responsive body will thrive with carbs IN the diet.


Did you learn something new?
What are your thoughts?
Do you demonize carbs?

X M

The Holistic Approach lifetsyle pyrimid.

The Holistic Approach

Number 3 & 4, is on my highest priority list for a reason! And something I always work on with my clients. All the focus is on Number 1 & 2 and is often seen as the only option, last resort, and has to be strict and rigid. This is far from the truth. If you are doing all the things, eating right, exercising and still struggling with your health, struggling to lose weight, struggling with your mental state. Perhaps its time to prioritize Number 3 & 4.

Did you learn something new? Are you going to give it a go?
Comment below if your up for a change!

XM

Ways to Improve Your Gut Health Today

When it comes to gut health its important to understand that there is irritation to the gut lining, therefore symptoms like bloating, digestive issues and skin irritations occur. So in order to repair the gut we need to remove the irritants before starting the repair phase. Removal is vital.

The process is called the 3 R’s and involves 3 phases of this healing process:

Remove:

  1. Cut anything from your diet that might be causing the problem. (If you’re not sure what it could be, I can help with this!) – for starters check out my previous gut health post for common irritants.

Repair:

After removal, we want to introduce the next phase to repair the gut, stabilise important hormones and balance bacterial diversity.

In order of most importance these are my top 3.

  1. Add in high quality collagen to your diet. ( I love the PureWithin brand – get intouch to get your own today)
  2. Sip on bone broth (I prefer making my own, so I know it’s high quality stuff!)
  3. Supplement with glutamine (repairs the gut lining)

Reintroduce:

  1. Eat your fiber! Try to get at least 25g/day. Fiber keeps things moving in the digestive system, so important for gut health. Some fibers even add healthy bacteria. Here I love adding in a carrot or carrot salad. Carrots are amazing for detoxification. Check out this post for more amazing benefits of carrot salads. https://www.instagram.com/p/CC3KmhLnMuv/
  2. Incorporate probiotic-rich foods everyday. These include fermented foods like kefir, plain yogurt, raw sauerkraut, low-sugar kombucha, and kimchi. I am loving Kombucha lately, it tastes like a mojito crossed with a lemony gin and tonic. Did you just imagine that? ha! but it definitely depends on the flavouring, there are so many to choose from. I have been loving the Dr Toms Kombucha.
  3. Manage your stress! Seriously? that sounds silly right? No. Stress is a HUGE contributor to poor gut health. Here is a great post on simple ways to start managing your stress through self care https://www.instagram.com/p/CCTaJ0cHqfD/ (if you need some more tips get in touch)

Supplements

Not always a MUST, but this depends on how bad your gut health really is and how serious your symptoms are.

Here is a short list that I would generally recommend, but more individual assessment will be needed to fine tune the list.

  1. Pure Collagen powder Collagen is an essential component for healing and sealing the gutCollagen is now recognized as one of the key supplements for gut health.
  2. Moringa Powder Moringa is a superfood for gut and overall health as it contains nutrients, fiber, and phytochemicals. These compounds, including polyphenols and isothiocyanates, have been shown to promote gut health by stimulating the growth of beneficial bacteria and suppressing that of pathogenic bacteria.
  3. Glutamine – L-glutamine can also boost immune cell activity in the gut, helping prevent infection and inflammation, as well as soothing the intestinal tissue.
  4. Magnesium Citrate – Magnesium is just as important for your heart muscle and the peristaltic movement that moves food along your gut as it gets digested. If you are low in Mg, your bowels become sluggish, you become constipated which then leads to more imbalance in bacteria and hormones in the gut. Healthy bowel movements are important for gut health.

If you suffer from gut issues, give these 3 simple steps a go. If your unsure of anything get in touch.

X M

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Got gut issues??

So, whats causing your gut issues? It could be one or several things – and its totally individual and dependent on your history regarding illness, medications, diet and stress.

Here is a common list of irritants that we often see with clients:

  • Processed foods, sugar, and unrefined carbs.
  • Unknown food sensitivity (lots of bloating/ gas after food and drink?)
  • Chronic antibiotic or NSAID / anti-inflammatory use
  • Birth control pills
  • Unmanaged stress
  • Overloading the polyunsaturated fatty acids foods which can be highly inflammatory in an unhealthy system.
  • Chronic infections.
  • Following a low-fibre diet
  • Overtraining
  • Too many high intensity workout sessions
  • Poor sleep
  • Lack of exercise
  • Emotional Stress

To heal your gut, you want to remove anything that could be causing the problem, repair any damage that’s already been done to the gut lining, and reintroduce healthy bacteria.

Was this helpful? Are you struggling with you gut health? Would you like to know more?

Get in touch

X M

Digestive issues and inability to lose fat?

Is this you?

It’s time we focus on the health of your liver, if your liver is not functioning optimally – your hormones will have a hard time remaining balanced.

Not only is the liver in charge of metabolizing hormones and converting thyroid hormones (T4- inactive form to T3- active form) – but it plays a key role in the detoxification processes within the body.

You don’t need detox teas and detox juices you have a liver, it may just not be functioning optimally.

If you have excessive amounts of toxins built up in the liver as well as tissues of the body (whether it’s from too much alcohol, drugs including prescription drugs, pesticides in foods and environmental toxins) – your liver will have to work in overdrive to keep you body balanced.

If you are experiencing digestive issues, skin conditions, high LDL (“bad cholesterol”) and low HDL (“good cholesterol”), excess abdominal fat/inability to lose weight even with caloric restriction, I highly recommend getting in touch so we can chat about what to do next?!!?

X M

Photo by Polina Zimmerman on Pexels.com

Are you ready to lose weight?

How do you know if you are ready to lose weight??

Have you just decided okay : “I have gained weight, time to lose weight, so ill slash the calorie intake and start exercising 2 hours a day?!” – if this is you comment with a yellow heart.

Or have you checked in with yourself – am I healthy? whats my diet like? is my menstrual cycle regular? How is my energy throughout the day? whats my sleep like?

These are all very important questions you have to ask yourself, before you start a diet or program to lose fat. If any of these questions answers were : poor, bad, terrible, flat, no energy, no cycle etc. etc. Then my dear friend, YOU ARE NOT READY FOR A FAT LOSS PHASE!!!

You need to realize dieting has consequences – ALWAYS even if your healthy. This why it is important to do it the right way to avoid drastic metabolic changes.

So, if you start from a place of being unhealthy – you will be forcing your body to become more unhealthy and eventually most probably end up with an illness, or diagnosis which you could have avoided if you listened to your body! WHAT!! sounds crazy right?!

So what is unhealthy?

  • irregular menstrual cycle
  • very painful menstruation
  • mood swings
  • imbalanced hormones
  • the need to be on the pill ‘to balance hormones’ this drives me nuts – a post for another day.
  • fatigue
  • acne
  • strong body odor
  • disturbed sleep
  • anxiety and depression
  • bad relationship with food
  • eating a very limited and restricted diet because of food sensitivities
  • lots of food sensitivities, heartburn after eating and bloating.

The list is quite long, and I can still add some.

This doesn’t mean you’re doomed and you can never lose weight again. No, this means we need to support the body, get it to be more balanced, encourage vitality, implement strategies that are sustainable for you to adhere to. Your body will only respond positively to a calorie deficit or increased caloric expenditure if it is in a healthy state. Otherwise you may find exactly the opposite happening. DON’T GET STUCK IN THAT VICIOUS CYCLE! – I am speaking from experience, a time I didn’t know better, following advice from random bodybuilders who had zero qualifications with this stuff, silly I know, it is so debilitating and a literal waste of time and LIFE.

But hey ho, here we are and now I can help YOU!

Do things the right way, the healthy way, the natural way, the way it’s intended to be.

Let me know if you learnt something new? is this something your struggling with?

X M

5 Healthy habits that may trigger IBS

What’s considered healthy for the average person may not necessarily be ‘healthy’ for individuals suffering from IBS.⁣

Here are some common ‘healthy’ habits that may trigger symptoms of IBS.

1. Eating large salads—If you feel bloated and flared after eating lots of leafy raw greens, try give it a miss and see how you feel. Cooked vegetables may be better tolerated than raw for some individuals with IBS.⁣

2. Carbonated water—any carbonated beverage introduces extra air into the gut and may cause discomfort, again not for everyone.

3. Drinking fresh-pressed juices—juices contain a much higher concentration of sugars than whole fruits and vegetables, and even small amounts may aggravate symptoms!. These sugars can lead to bloating and extra gas as your gut tries to get rid of all the sugar. Opt for raw fruit and veg, this also helps with portion control.

4. Fruit-loaded smoothies—I often recommend my clients limit fruits to 1/2 cup servings at a time. Smoothies can be jam packed with different fruits without even noticing it, sometimes they may contain 3+ servings of fruit at a time. this influx in fibre and sugars (though natural) may be too hard on the gut.

5. Exercising – exercise is considered to be part of a healthy lifestyle, but for some people – such as those with gut problems and conditions like irritable bowel syndrome (IBS) – it could make their symptoms worse. Research has discovered those who workout excessively may be more likely to develop acute or chronic gut issues,research indicates that lower intensity exercises at a moderate weekly amount may be better tolerated for those with IBS.⁣

Photo by Polina Tankilevitch on Pexels.com

Remember everyone is different – that is why individualised programs are so important.

Let me know what you think! have you tried any of this advise before?

Polycystic Ovarian Syndrome

Polycystic ovarian syndrome or PCOS is a very common syndrome that affects 1-5 women. This syndrome is very under-diagnosed and definitely not given the attention is deserves in the medical community. Unfortunately women are most likely to be undiagnosed and go through multiple doctors before being diagnosed or treated.
PCOS is a hormone, metabolic and reproductive disorder that leads to serious conditions like depression, obesity, type 2 diabetes and cardiovascular disease.

Women with PCOS are 3-6x more likely to have endometrial cancer. It’s currently the leading cause of infertility.

This syndrome affects a woman’s entire body. The classic characteristics are irregular ovulation and excessive androgens which are male like hormones. This can cause irregular cycles, infertility, weight struggles, acne, hair thinning, with hair growth in undesirable areas and cysts on ovaries.
You don’t have to have cysts on your ovaries to have PCOS.

Currently the diagnosing criteria is having 2 of the following 3:

  • Irregular/absent ovulation
  • Excessive androgens
  • Cysts on ovaries.

The symptom list is long, and you may or may not have all or some of them. Each person is so different because our bodies are unique and our genes express differently.

Physical symptoms – weight gain which does not respond to diet and exercise, dark underarms, skin tags, dark spots, excessive hair growth in undesirable places, thinning hair, ance.

Hormonal symptoms – Anxiety, depression, fatigue, insomnia, mood swings, quick to anger, sugar cravings, tearful for no reason, headaches – migraines.

Internal symptoms – irregular periods, pelvic pain, infertility, high cholesterol, insulin resistance, ovarian cysts, anovulatory periods, blood sugar imbalances, increased pain sensations in the body, very painful menstrual period, pain and tender breasts.

Treatment is limited and currently we don’t have a PCOS specific treatment. Your doctor may put you on medications to treat your symptoms, but these medications offered are made for the treatment of other conditions, and for some they’re difficult to tolerate.

The mainstream treatment given by most doctors is the pill and glucophage/ metformin.

Currently there is no known cause but it’s been found that lifestyle, hormone imbalance, inflammation, and genetics play a role. Having PCOS means you’re more likely to pass on this disorder to your offspring, even to males causing them to have metabolic issues or become infertile.

So your on medical treatment, but still feel like crap? You need to address your lifestyle to really bring on change. Addressing our lifestyle can help reverse symptoms. There is no cure, but living symptom free by managing your lifestyle is whats going to let you live a more full life.

Its so important to note that this condition while common, presents differently, so your management will not specifically be the same as your sister or friend with the same condition. Having an individualistic approach is important here, that is why having a professional guide you is key.

Look out for my next post on how to manage PCOS holistically.

Did you learn something new?

Was this helpful? Let me know, it encourages me to keep making posts like this.

X M

NORMALIZE NORMAL BODIES

#normalizenormalbodies

Scars, stretch marks, cellulite is NORMAL! Society has messed up your views and mind on what is beautiful and what is normal. Do not look at the instagram models for inspiration, in fact unfollow every single account that makes you feel like crap, not enough and “not up to standard”.
I call BULLPOOP, do you really honestly think that your happiness depends on your looks and how small you are?? STOP it! Stop making yourself small, unhealthy, depressed, tired, sad and moody.
Life is so much more than that. YOU are so much more than that.
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Reality check! Check your self before you reck yourself.
You are ENOUGH. You have a PURPOSE here on earth, and it’s NOT to be skinny.
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Health first, always.

XM

THE IMPORTANCE OF SLEEP

“Good sleep requires fairly vigorous metabolism and a normal body temperature. In old age, the metabolic rate is decreased, and sleep becomes defective.” Ray Peat. PhD

The key to quality sleep is high energy metabolism and maintaining optimal body temperature (36.6’C-37’C).

Ample energy is required to relax fully and sleep deeply. Children sleep well because of their ability to maintain a high body temperature and produce energy and carbon dioxide. The combination of these factors lead to restful sleep rather than inflammatory or stressful sleep.

Disturbed rest is associated with ageing, obesity, menopause, depression, and other health problems. If sleep quality is poor, it shows us there is an energy problem.

When efficient energy production fails (for example like with hypothyroidism), compensatory mechanisms kick in to fire up the metabolism and body temperature.

This compensation mechanism involves stress responses that provoke a wide variety of symptoms, among them insomnia or other sleep issues.

Here is a brief list of some signs or symptoms of poor sleep quality:

  • Waking unrested or groggy
  • Nocturnal urination
  • Night sweats
  • Difficulty going to sleep
  • Difficulty getting back to sleep if awoken
  • Low waking temperature and pulse
  • Resting temperature or pulse falls after eating breakfast
  • Waking once or more during the night
  • Waking with a rapid heart beat
  • Waking with inflammation, swelling, or coldness especially in hands or feet
  • Snoring
  • Sleep apnea
  • Mouth breathing or waking with dry mouth
  • Nightmares
  • Waking with no appetite

Do you battle with any of these signs and symptoms?

Let me know, get in touch and I can assess the root cause and advise accordingly.

Photo by Jaymantri on Pexels.com

X M