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25.01.2022 Plan for your 2020 new year resolutions now. Commit and persevere with change and dont stay stuck in an unwanted groove.

25.01.2022 Well, if an 82 year old woman can build muscles, whats your excuse not to get fit? Make 2020 the year in which to be fabulously healthy and feeling terrific in body and mind.

23.01.2022 Whatever you do, dont hop on the scales!

23.01.2022 Why does stress and menopause cause weight gain in women? The answer lies with insulin, cortisol and oestrogen. Dr Pelzs video explains why. Her answer for weight loss is fasting and a ketobiotic diet. (Dr Mindy Pelz Youtube channel)

23.01.2022 Jack fruit - a one stop nutritional shop. My lovely neighbour, during my stay in Thailand, shared some of her freshly harvested fruit with me - fresh fruit is simply the best. I looked up the nutrient content of jack fruit - it is absolutely action packed with goodies....protein, iron, calcium, vitamins A, C E plus much much more. Well worth the addition to your menu when in season and when you are abroad. Plenty of anti-oxidants in jack fruit to keep you young too!!! https://www.nutrition-and-you.com/jackfruit.html

23.01.2022 For a minute there, I envisioned the food waste coming from rubbish dumps!! https://www.euronews.com//future-of-sports-nutrition-prote

21.01.2022 Needing to kick habits which dont do you any favours? My cat needs to change his ways - he needs to stop stealing from the dinner table and should lay off the carbs! Those can be two of his New Year resolutions.

21.01.2022 Was your child born via C-section? Were they formula- fed? The following article may be of interest to you. The Infant Microbiome and Immune and Metabolic Health. ... The Abstract...."The infant microbiome plays an essential role in human health and its assembly is determined by maternal offspring exchanges of microbiota. This process is affected by several practices, including Cesarean section (C-section), perinatal antibiotics, and formula feeding, that have been linked to increased risks of metabolic and immune diseases. Here we review recent knowledge about the impacts on infant microbiome assembly, discuss preventive and restorative strategies to ameliorate the effects of these impacts, and highlight where research is needed to advance this field and improve the health of future generations." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464665/

21.01.2022 Go raw with red cabbage - tastes good too. Goodies it contains include: Vitamins A, C & K, Calcium, Magnesium, Iron, Folate, B6, Potassium, Manganese and plenty of dietary fibre plus phytochemicals and Thiamin & Riboflavin. I grew my cabbage easily enough in the back garden with minimum maintenance and served it up with grated beetroot and carrots.

19.01.2022 A ketogenic diet advocates a high fat intake. How does a high fat diet impact gut? Interesting study below. Abstract... The intestinal tract is the largest barrier between a person and the environment. In this role, the intestinal tract is responsible not only for absorbing essential dietary nutrients, but also for protecting the host from a variety of ingested toxins and microbes. The intestinal barrier system is composed of a mucus layer, intestinal epithelial cells (IECs), tight junctions (TJs), immune cells, and a gut microbiota, which are all susceptible to external factors such as dietary fats. When components of this barrier system are disrupted, intestinal permeability to luminal contents increases, which is implicated in intestinal pathologies such as inflammatory bowel disease, necrotizing enterocolitis, and celiac disease. Currently, there is mounting evidence that consumption of excess dietary fats can enhance intestinal permeability differentially. For example, dietary fat modulates the expression and distribution of TJs, stimulates a shift to barrier-disrupting hydrophobic bile acids, and even induces IEC oxidative stress and apoptosis. In addition, a high-fat diet (HFD) enhances intestinal permeability directly by stimulating proinflammatory signaling cascades and indirectly via increasing barrier-disrupting cytokines [TNF, interleukin (IL) 1B, IL6, and interferon (IFN)] and decreasing barrier-forming cytokines (IL10, IL17, and IL22). Finally, an HFD negatively modulates the intestinal mucus composition and enriches the gut microflora with barrier-disrupting species. Although further research is necessary to understand the precise role HFDs play in intestinal permeability, current data suggest a stronger link between diet and intestinal disease than was first thought to exist. Therefore, this review seeks to highlight the various ways an HFD disrupts the gut barrier system and its many implications in human health. Published by Oxford University Press on behalf of the American Society for Nutrition 2019. https://www.ncbi.nlm.nih.gov/pubmed/31268137

18.01.2022 Interesting paper. Explains why women are more prone to cardiovascular disease in the menopause. The paper also highlights the importance of taking a diet high in antioxidants and to avoid as much as possible, oxidative stress. This is one reason intermittent fasting is becoming more popular as it is one way of reducing oxidative stress as the process of metabolism itself cause such a stress. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4318646/

18.01.2022 2020 is just round the corner. (I remember as if it was just yesterday celebrating 2000!!) So, dont disappoint yourself with failed New Year resolutions, get a handle on them now - figure out what you want to achieve and start planning now so when January 1 arrives, you are well on the road to success with your 2020 NY resolutions.

16.01.2022 I recently presented a talk on Gut Health and Your Moody Teen at a local college. While us parents are armed with the facts, it is still a challenge, in some cases, to get our teens to eat a fibre-rich diet and enhance the gut microbiome. (For further reading, I have attached a link to the Pub Med article...The Gut-Brain Axis: The Missing Link in Depression.. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/) Supplementing with probiotics is very useful especially if th...e teen has undergone a lot of antibiotic therapy, is a Ceasar baby and is prone to stress. Not an exhaustive list by any means. The gut microbiota produce Short Chain Fatty Acids (SCFAs)which are protective of the Blood Brain Barrier (BBB) - if ones body is producing a lot of pro-inflammatory cytokines and the BBB has increased permeability, the cytokines can cross and cause inflammation with a result of what appears to be a mood dysregulation ie.symptoms of depression. The production of SCFAs is only one function of your gut bacteria so it is essential to ensure teens, and yourself, have a healthy 2kg of the little fellas doing heavy lifting for your entire body. The gut is also responsible for the production of neurotransmitters like feel-good Serotonin. I use Probioform, a liquid, soil-based probiotic which resulted from Japanese research. I have used it on my teen with great results. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/

15.01.2022 Green tea is refreshing and has some wonderful benefits. The National Centre for Biochemistry Information has published research on Green Tea and the Gut Microbiome ..." there are multiple compounds present in tea that could potentially interact with the gut microbiome. Tea polyphenols are absorbed by gut microbiota and considered to have an extended role in modern nutrition [14]. In particular, these are thought to have a bi-directional relationship with gut flora by: (1) influencing gut microbiota composition (independently linked to health benefits) and (2) enabling gut microbiota to metabolise polyphenols and yield bioactive compounds (with potential clinical health benefits) [15]". https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835862/

14.01.2022 The difference between the possible and the impossible lies in a persons determinationThe difference between the possible and the impossible lies in a persons determination

13.01.2022 "Intention...is a deliberate desire of things which are in our power to bring about"...Aristotle Not sure that Aristotle would have said things ;)

12.01.2022 Just how important is the inclusion of fruit and vegetables in the diet? https://www.watoday.com.au//picky-teen-goes-blind-after-di

11.01.2022 Take a moment to reflect. The first month of the new year nears it end - have your 2020 resolutions faded into dust or are you sailing forward on the trajectory of achieving goals, installing changes in your life, to your body and mind? My great grandfather, as ships crew, sailed the oceans from England to the far east - what were his thoughts on the long sea journeys? Did he feel alone, away from my great grandma and their children or did he feel a part of a bigger pictu...re in the seemingly empty vast expanse of blue? We continue their journeys...as will children continue ours...we give them maps and the navigation tools by which to follow the stars. Remember to also give yourself your own map and stick to the voyage to reach your destination.. Mine has been a rough sea voyage but the seas are a little calmer now with the knowledge and personal growth I have attained through effort and determination. As the saying goes..."Calm seas never make a skilled sailor"..so there is solace in the knowing that there is always an upside to bad times. Enjoy the trip - either on a cruise liner or a dinghy!! ;)

11.01.2022 ...."Why are microorganisms disappearing? One popular explanation is the hygiene hypothesis, which suggests that people are not encountering enough microbial stimuli early in life. Blaser suggests that rather than the hygiene hypothesis alone, a more appropriate hypothesis may be that the microbes themselves are being depleted from generation to generation through a number of modern practices that disrupt our ancestral relationships to them. Instead of active hunter-gatherer...s subsisting on large quantities of fiber and in close contact with each other and the environmentlike our ancestorshumans in the West have adopted increasingly sedentary urban existences that include processed foods, antibiotic exposure and lifestyle factors that differ widely from our evolutionary origins." https://asm.org//Disappearance-of-the-Gut-Microbiota-How-W

11.01.2022 Depressed? Got a craving for chocolate? More and more there are articles in the media about the importance of gut health for the production of neurotransmitters including the feel good neurotransmitter, serotonin. While gut health is of importance, so too are the nutrients required for the neurotransmitter building blocks. One amino acid, L-Tryptophan is essential for serotonin production. While we get the amino acid in our diets, sometimes supplementation doesnt go astray... when our mood is low. There are many articles on the importance of L-Tryptophan and mood. I have posted a simple article below to explain some fundamentals about the amino acid. As to craving chocolate when you are feeling blue, heres the reason why......"Chocolate containing 85 percent cocoa has the most serotonin, with 2.9 micrograms per gram, and chocolate containing 70 to 85 percent cocoa has the most of the serotonin precursor L-tryptophan, with 13.3 micrograms per gram, according to a study published in "Journal of Chromatography A" in April 2012. Choose this type of chocolate if you are seeking health benefits from serotonin." Craving chocolate has a scientific, biochemical basis!!! https://www.anxietyhack.com/l-tryptophan-dosage-anxiety-de/

11.01.2022 Who did aerobics in the 80s? This may bring back memories although I dont recall being so energetic, dynamic and smiling to boot when I went to class!! :) Possibly had a perm though. These days I go to Zumba where I am at risk of popping my knee caps out.... https://www.youtube.com/watch

10.01.2022 I will be stocking and prescribing these great nutraceuticals in my new clinic which should be opening in September in Perth city. As Hippocrates said a long while back ....Let food be thy medicine and medicine be thy food. When you are not getting enough nutrients from your diet as a result of, for example, malabsorption issues, supplementing with well formulated nutraceuticals is of immense benefit. When the body is riddled with infalmmation, sometimes diet is not enough... to combat the deleterious effects from inflammation and prescribed nutraceuticals will fix the ills. While it is preferable to exist without nutrient supplements, of course there will be times when diet simply isnt enough to get your body through some tough situations and you will need a good stiff vitamin or two, or amino acid or polyphenol!! .

09.01.2022 I just came across these smoothie recipes - could be worth a go. https://steptohealth.com/5-natural-smoothies-will-help-say/

08.01.2022 The gut speaks to the brain We know from the relatively new field of nutritional psychiatry that our stomachs produce the happiness chemicals dopamine and serotonin. When we eat, a complex process involving the brain means these neurochemicals trigger feelings of happiness and wellbeing. These happiness chemicals are also produced when we exercise and are exposed to sunlight, which decline in winter.... This results in a change in the fine balance between the good and bad bacteria that live in our stomachs, and consequently, the relationship between the gut and the brain. So, in winter when we eat our favourite comfort foods, we get a rush of happiness chemicals sent from the gut to our brain and this make us feel happy and content.

05.01.2022 Do you use coconut oil in your cooking? Read this article an you may think twice about using coconut oil again!! Why? ... ...." Lipopolysaccharides are bacterial toxins that can cause inflammation and health issues. Normally housed safely in the gut, lipopolysaccharides become toxic by entering the blood through infection, a leaky gut, or with high-fat meals. Once in the blood, they exert many damaging effects on the brain and body. Read on to learn how lipopolysaccharides cause inflammation, and how you can minimize their harm. What are Lipopolysaccharides (LPS)? Lipopolysaccharides (LPS) are one of the main causes of systemic, low-grade inflammation. In fact, intravenous LPS is often used in research experiments to cause inflammation [1]. Exposure to LPS causes both rodents and people to display sickness behavior, including depression, impaired cognitive function, and social withdrawal [1]. LPS is also considered a key link between Western diets, inflammation, and obesity and metabolic disorders [2]. LPS is normally present in the blood at very low levels. In certain infections, LPS levels increase substantially, causing sepsis. LPS can also enter the blood during leaky gut or with certain types of fat [3]." Certain types of fat include coconut oil!!! https://selfhacked.com/blog/lipopolysaccharides/

05.01.2022 Wondered why avocados are great for you besides being an excellent vitamin E infused face mask? ..."Avocados are a nutrient-dense source of MUFAs and are rich in antioxidants. Avocados have an additional LDL cholesterol (LDL-C) lowering effect beyond that observed when their MUFAs are substituted for SFAs, especially on small, dense LDL (sdLDL) particles, which are susceptible to in vivo oxidation and associated with increased risk of cardiovascular disease (CVD)." https://www.ncbi.nlm.nih.gov/pubmed/31616932

04.01.2022 So much of who we are and where we are in life comes down to how we were raised. We cant undo the traumas of childhood, love-less or toxic parenting but we can change how we feel about ourselves - we can say "I deserve love" "I deserve respect" "I deserve success". Dont let yourself settle for second best. Life is tough enough sometimes and we can do without being tough on ourselves into the mix - and that includes choosing partners who treat us like our toxic parents did. Choose to be in a joyous relationship where you are cheered and celebrated, supported and loved. https://www.youtube.com/watch?v=Papr5yrNLjo&feature=youtu.be

03.01.2022 Do you have teenagers or do you yourself suffer with an obsession about perceived flaws in your face or body known as body-dysmorphic disorder? As with so mental health problems, the root of the cause of body dysmorphia so often stems from childhood - family dynamics, abuse, parental conditioning - and also genetic considerations (and here I will mention that epigenetics has a lot to do with how we function mentally and cope [and with anxiety disorders, coping is dysfunctiona...l and when severe, impacts day to day living.]). Body dysmorphic disorder includes skin picking, severe calorie restriction, binge eating and self-induced vomiting, cutting and more. (Read the attached article to find out more details about the disorder.) The first step to recovery is to have insight into the condition and the second is to trust someone enough to confide your problem. How many affected teens confide in their parents about how they consider themselves to be severely flawed? The next step is finding a professional or a group to help but the biggest hurdle will be getting your teen to either attend sessions or to be fully engaged in seeking respite from their body dysmorphia. Cognitive behavioural therapy is a sound pyschological intervention and then there are the likes of Reiki practitioners and kinesiologists to help teens feel relaxed and at ease about being in their own skin. Its a tough one but the earlier interventions are employed, the better the prognosis. Trust me, I know from my own experience! As a result, my coaching and nutritional service, while assisting clients to lose weight and eat well, also looks at dysfunctional eating patterns which arise from issues with mental health such as anxiety and depression. If you see your teen struggling and you suspect body dysmorphia, act quickly to save their skin. https://www.psycom.net/body-dysmorphic-disorder

01.01.2022 Re.lung health Look at the Homoeopathic remedy China Officinalis - the bark of the tree contains quinine and other alkaloids. The quinine assists vital defence nutrients etc like zinc to cross into cells to stop replication of viruses. You don have to drink a gallon of tonic water each day.

01.01.2022 What an amazing transformation. I love success stories such as the one with John. Discipline and perseverance - a complete turn around in food choice and portion size shed the inches for John. One of the main contributing factors to Johns weight loss was his huge reduction in carbohydrates. Sugar has always been the bad boy of nutrition and fat, for so many years, has taken the blame for overweight and obesity but now we know better. Labelled low-fat food items claiming we...ight loss victory, were loaded up with sugar!! Ultimately though, Johns drive and commitment to reducing his weight was driven by health concerns. When we pursue a goal, such as weight loss, we must have a reason why. To pursue something simply for the sake of it will not sustain your drive to remain committed to the finish line. If you too would like to shed the inches, get in touch with me, Ann, at Inches Away - [email protected] Message me on FB and visit www.inchesaway.consulting

01.01.2022 Calories in Calories out - is weight loss/gain that simple an equation? The graphic below puts pay to that equation.

01.01.2022 Life begins at the end of your comfort zone.