What We Should All Know about Homocysteine

Homocysteine is a protein that occurs naturally in our blood. Sometimes when it’s conversion is impaired due to nutritional deficiencies, homocysteine levels rise and this is dangerous to our health. These high levels have been linked with cardiovascular disease, migraine, cognitive decline, diabetes, osteoporosis and macular degeneration.

You can regulate your homocysteine levels by:

  1. reducing coffee intake to 1-2 cups per day.
  2. eating more fruit and vegetables to increase folate. Good sources of folate include green leafy vegetables like spinach, asparagus and broccoli, and fruits such as strawberries and blackberries.
  3. increasing vitamins B6 and B12.  Chickpeas, salmon, chicken, bananas, sweet potatoes, lentils and sunflower seeds are all good sources of these B vitamins.
  4. losing weight, if you are overweight.

Have your homocysteine levels checked the next time your doctor recommends a routine blood test. It should be 6 or lower for optimal health!

Preventing Panic Attacks

Millions of people suffer way too much anxiety. They can spend time predicting the worst, trying to avoid conflict, being wracked by nervousness and chronic muscle tension. It’s as if their “idle” is set too high and they frequently experience self-doubt, fear and panic.

The good news is you can take control of your symptoms with a 4 Step Plan …

Step 1: Breathe – when people begin to experience anxiety, their breathing becomes shallow, erratic and rapid. By taking slow, deep breaths you’ll boost oxygen to your brain and start to regain control over how you feel.

How to breathe from the diaphragm:

a) Lie on your back & place a small book on your stomach. 

b) Slowly inhale through your nose & make the book rise. Hold your breath at the top of the inhalation for 2 seconds.

c) As you exhale, make the book go down and hold your breath for 2 seconds before inhaling again.

d) Aim to repeat 10 times and see how much more relaxed you feel.

Step 2: Don’t leave – unless the situation is life-threatening, don’t leave. Determine what is causing your panic and try to face your fear. You may need assistance with this, by way of a friend, someone you can share this with or an expert to assist with various therapies.

Step 3: Write down your thoughts – often panicked thoughts are distorted and need to be challenged. Record your negative thoughts and see if they make sense. If they do seem distorted, write down a more realistic version of the same thought and take notice of this.

Step 4: Supplemental support – many people with anxiety are found to be deficient in certain nutrients and can benefit from some of the following; B vitamins, magnesium, turmeric, vitamin D, quality fish oils and herbs such as withania, chamomile and valerian. 

Speak to me for the nutrients you may need and follow the simple steps to regain control over your panic and anxiety!

Don’t Delay, Get Healthy Today!

We often think of “getting healthy” as something we’ll get around to once we’ve taken care of all the important things. Why is it that we don’t have time to exercise, or shop for nourishing food or cook gourmet healthy meals? 

Lack of time seems to drive everything. Fast-food has become a multi-billion dollar industry. We can purchase unhealthy, processed food 24/7 and have a meal ready in just a few minutes. But what about our health?

Is it because we can’t see the damage that we don’t prioritise our health?:

We are unable to see:

  1. the toxins, free radicals & unbalanced hormones affecting our bodies 
  2. viruses & bacteria infecting our immune systems
  3. the effects of nutrient deficiencies
  4. when we become less effective at processing sugar
  5. our brain cells dying or arteries clogging

What we can see are the long-term consequences of unhealthy behaviour, eg. chronic disease (diabetes, obesity, heart disease), reduced physical function, sickness, impaired cognitive function, decreased emotional wellbeing.

Prevent these long-term consequences from taking a grip on your life and make the time to get healthy today!

 

The #1 Reason Most Diets Fail

The #1 reason that diets fail is that they do not recognise the importance of balancing blood sugar levels, even in healthy individuals. You don’t have to be a diabetic to have a faulty insulin mechanism, that can affect your sugar or glucose metabolism.

Important reasons for stabilizing your blood sugar levels:

  1. When blood sugar levels are balanced you do not crave sweet, refined, processed carbohydrates (or savoury ones). This reduces the likelihood of binge eating.
  2. When blood sugar is balanced, we can avoid the highs and lows of energy, eg. elevated blood sugar can provide a brief energy boost, while low blood sugar can leave you fatigued and depleted.
  3. If blood sugar is unbalanced, it’s possible to overeat and still feel hungry.
  4. Specific nutritional supplements can support the body and help rebalance blood sugar levels, and should be part of a customised weight loss program.
  5. Unless the blood sugar roller coaster issue is addressed, it can be an almost impossible task to lose body fat.

 

Are you Deficient in Vitamin D?

Do You Get Enough Vitamin D?

Take this quick test:

1) Are you out in the sun daily, for 30-40 mins in Winter (in South Australia), with arms & legs exposed, around midday?

2) Are you in the sun daily, for 10 mins in Summer, with skin exposed, mid morning?

3) Would you consume oily fish, eggs & mushrooms in your diet regularly?

4) Is your skin naturally dark?

5) Do you always apply sunblock every time you are going to be outside for awhile?

6) Do you wear clothing that covers you from head to toe most of the time you are outside?

If you answered “no” to 1 & 2, and “yes” to 3-6, chances are that you may be deficient in Vitamin D.

Vitamin D is a vital nutrient made by the body when the skin is exposed to UV radiation. It is needed by your body for a wide range of jobs:  

  • boosting your immunity so you are less likely to end up in bed feeling sick
  • playing a role in mood modulation – helping you feel good
  • supporting weight loss
  • supporting your physical structure – making your bones and muscles strong. A vitamin D deficiency can lead to muscle wastage, leaving muscles looking weak and weedy. Several studies have shown that vitamin D supplementation can improve muscle strength, function and balance.
    However vitamin D on its own may not be enough. Calcium, phosphorus and particularly magnesium are all needed to activate vitamin D and ensure it can do its many jobs properly; therefore if one of its cofactors is lacking then your vitamin D levels may be adversely affected.

    • Contact me today on 0438 577 351 and have your Vitamin D levels checked now. You may need a top quality supplement to add to your daily routine of measured amounts of  UV radiation. 

10 easy ways to eat more fruits and veggies

Is your diet looking pretty “beige?”

If your plate of food lacks a variety of colour, chances are you’re not getting enough fruits and vegetables in your diet. You may be missing lots of healthy fibre, minerals and vitamins and other healthy nutrients that help fight disease.

Here are some easy tips to increase your intake of fruit and vegetables.

How to make your diet colourful.

1) Buy variety: buy many kinds of fruit and vegetables of different colours, so you have many choices at home.

2) Eat while fresh: eat the fruit and vegetables that deteriorate quickly, eg. peaches, bananas; save the hardier ones for later in the week, eg. apples, sweet potato

3) Keep a fruit bowl: seeing fruit on the counter in a bowl, will remind you to grab a piece more often, than when they’re out of sight in the pantry or fridge.

4) Have salad ready: keep a tossed salad with several types of greens, cherry tomatoes, capsicum, snow peas. Refrigerate in a glass bowl with an airtight lid and no dressing, so the salad keeps fresh and crisp for days. 

5) Eat fruit-based desserts: top a bowl of your favourite fruits chopped up with yoghurt, shredded coconut and a pinch of nuts. Top some stewed fruit with a crumble made of oats, coconut, cinnamon and coconut oil, baked briefly in the oven till golden brown.

  • Call me today on 0438 577 351, for your personalised nutritional food plan, and add some food colour back into your life!  

6) Steam or microwave veggies: broccoli,spinach, cauliflower, squash, sweet potatoes and asparagus are all quick and easy. Drizzle with a little olive oil and salt & pepper afterwards.

7) Make vegetable soup: use a base of sauteed onions, carrot and celery, add stock and your favourite vegetables chopped up. 

8) Add vegetables to sauces: when you prepare sauces, add extra varieties of vegetables, eg. add spinach, grated carrots and zucchini to bolognaise sauce.

9) Drink your vegetables: buy a high quality juicer and make delicious fruit and vegetable juices and smoothies. A daily green drink made of spinach, kale or any greens has healthy anti-inflammatory properties.

10) Fix easy snacks: keep a bowl of cut up veggies in the top of the fridge. Makes a good quick snack especially when dipped into fresh homous, guacamole or tzadziki.

Keep it colourful and you’ll keep it healthy … and delicious!

Are you fatigued and tired all day?

Not Firing On All Four Cylinders?

Do you struggle through the day feeling fatigued, in pain or just plain fed up? If you wake up in the morning with exhaustion, experience cramping or muscular aches, pains, backaches or headaches your body may be crying out for more magnesium. A magnesium deficiency may cause symptoms and disorders affecting nerves, muscles, bones, the cardiovascular system and metabolism. Stress can also increase the body’s demand of magnesium, leaving you depleted and with lower reserves of this important mineral. Magnesium – the Wonder Mineral Magnesium is an essential mineral which is vital for producing energy to fire every cell in your body, so you function at your best. When you are deficient in magnesium, it can exacerbate feelings of exhaustion and heighten the intensity of pain and inflammation. 

  • Contact me today on 0438 577 351, to have your magnesium levels assessed. You could be up-and-running with energy to burn very soon!  

Energy to Go, Go, Go!

Magnesium is ideal for increasing energy levels in those with physical and/or mental fatigue. It is responsible for the cellular production of energy which powers everything you do; helping your muscles contract and your heart, one of the most important muscles in the body, to beat rhythmically. Magnesium can assist with any health challenges that involve tiredness and malaise, including both short term fatigue, chronic fatigue syndrome, low thyroid function, and fatigue due to poor sleep. 
Pain, Pain Go Away!

If you experience pain and tenderness, magnesium is your mineral. Whether you have muscle soreness after exercise, a headache after a long hard day at work, period pain, or are suffering from the common chronic pain syndrome, fibromyalgia, magnesium can help you manage your pain. This important mineral also helps your muscles to relax, so they are not tense, stiff and angry. Magnesium plays a role in moving fluid into the cells of all of your tissues, to make sure they are fully hydrated in order to function optimally.

Magnificent magnesium can help free you from the clutches of pain, with an energy boost to boot.