Wild Vine Natural Therapies in Gold Coast, Queensland | Massage therapist

Wild Vine Natural Therapies

Locality: Gold Coast, Queensland

Address: 65 Price Street 4213 Gold Coast, QLD, Australia

Website: http://wildvine.com.au

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• Medical and health
• Massage therapist
• Alternative & holistic health service
• Naturopath
• Nutritionist

25.01.2022 Getting Comfortable with Discomfort: Well ... just after my exciting win of getting back to running 5klms again ... a series of family crises sent me pummeling down old familiar paths of anxiety, depression and isolation - and back into my old comfort zone of self soothing with comfort eating - as my brain tried to comprehend the situation and minimise the pain and damage to body systems. Of course the comfort eating created more problems than it served ... so if I want to... attain a different result in the future ... I have to be willing to step outside of my comfort zone - and confront discomfort head on - to challenge lifestyle patterns and habits which repeatedly damage my health and wellbeing. It has been well said that a comfort zone is a beautiful place ... but nothing ever grows there... Getting comfortable with discomfort is crucial to success - and lifestyle changes take time - its a long road of gaining insight into why we do what we do - and then making wiser choices and rewiring the brain to default to the newly installed healthier habits. At the end of the day - its really a choice between the discomfort of eating well and sweating it out at the gym - or - the discomfort of carrying excess weight, being fatigued, increasing the risk of chronic illness and possibly having the choice of being able to achieve dreams and goals stripped from us. So we may as well make friends with discomfort - its unavoidable - might as well embrace it as an inevitable growth curve in life. Join me in my quest for health as I extend my cholesterol challenge to explore comfort eating in more depth and uncover healthier options available to me outside my current comfort zone. I will also continue to pursue my understanding of the complexity of all body systems and their interlinked involvement in the homeostasis of my cholesterol levels. :-)

24.01.2022 I'm back at Fernwood Centre, Robina. ... come in and help celebrate my homecoming, at the special price of $60 for a one hour remedial massage (full health fund rebates available). Book in on Fridays - from 6am-6pm - and receive $10 off the normal $70 hourly rate - for the month of October. Relax, revive and start to feel human again .... call or text Zorica on 0478 173717 to book.

23.01.2022 In summary, my cholesterol journey so far has indicated that we need a healthy balance of cholesterol - to avert cardiovascular risk if its too high and a myriad of problems if it"s too low - including impaired hormone production, nervous system function, malabsorption and digestion issues and skin and arterial structural problems. My cholesterol level is too high, so Im on a journey to uncover what I may be doing, counter to the laws of nature, which may be hindering my bod...ys attempts (particularly the liver) to balance out my cholesterol levels. What principle(s) of natures design am I not adhering to any longer, which may be disrupting my body from working optimally to correct this imbalance? As weve seen there are many possible causes of elevated cholesterol including: genetics, thyroid, stress, poor diet, excess refined carbs and lack of exercise ... In my case, I have gained a significant amount of weight - and am not eating right, too many sweets and late night snacks, and Im not exercising as much as I used to ... also menopause, stress, anxiety/depression are further underlying causes to consider. My most recent body scan revealed that I am 11kg overweight - and as my body size increased, in increments over the years, my cholesterol levels correspondingly increased. The bad news is my total cholesterol is high at 7.2 (normal range 3.9-5.5mmol/L), as is my LDL at 5.1 (0.0-4mmol/L) - this is the bad cholesterol. Good news is my HDLs (good cholesterol) is at the high end of the scale at 1.81 (1.10-1.90mmol/L) and working to remove excess LDL cholesterol from my arteries. My triglycerides are low 0.6 (0.6-2.0mmol/L) which is exactly where I want to keep them as they are an independent risk factor for cardiovascular risk. My scans also revealed that my waist to hip ratio was beyond a healthy range, indicating excess abdominal fat which can impair organ function, a possible cause of my less than optimal liver function. We have looked at the role of inflammation and its contribution to elevated LDLs (and overall cholesterol) and have seen studies indicating that drivers of systemic inflammation include being overweight, stress, and that menopause can slow thyroid function and metabolism to further contribute to weight gain, and inflammation - and so it becomes clear that unless I make some serious changes Im heading down a spiral into chronic disease. I have actually gained a little more weight since my last scan and blood test and am now hitting the scales at 79.5 (added a kilo) so if anything my cholesterol will be up from the previous levels ... and its high time to reverse this ... before chronic illness sets in, so join me on my quest to lower those cholesterol levels :-)

22.01.2022 In summary - a fibre rich diet, of complex carbs, is lower in energy density, often has a lower fat content, is larger in volume and is richer in micronutrients. This larger mass of food takes longer to eat, which brings on a feeling of satiety sooner, making it difficult to overeat. However, it is possible to overeat complex carbs - especially during times of stress (comfort eating) or when living a sedentary lifestyle. A high carb intake, in excess of the bodys needs, whe...ther refined or complex, stimulates the production of fatty acids, or triglycerides, and is stored as body fat. So ... what to do, when consuming enough fibre and nutrition is a challege, and consuming too many carbs may also be a problem... My bircher muesli, lentil & salad pita bread, and chicken & vegetable lasagne meals provided 27g of fibre (which is within Australian RDA guidelines which vary from 25-35g). RDA guidelines are based on minimal needs for healthy normal individuals to avoid malnutrition, so I am aiming for 30-35g to assist with weight loss and to lower LDL cholesterol levels. Adding a banana at lunch, or a side salad with dinner would have got me over the 30g line. I also could have swapped out my wholemeal pita bread for a more fibrous wholegrain or rye bread, and used wholegrain lasagne sheets. Perhaps the best idea would have been to make my own lentil patties - given that they contain a whopping 15.6 g of fibre (per cup of cooked lentils) - my store bought lentil patties fell well short of this fibre content! So adding fruit, vegetables, wholegrains, legumes and cooking meals at home, are all healthier options. Great sources of fibre, per 1 cup, are: Split peas (16.3g!) lentils (15.6g!) green peas (8.8), raspberries (8g!), pear medium skin on (5.5g), broccoli (5.1g), apple 1 skin on (4.4g), banana (3.1g) and strawberries (3g). So easy to increase fibre with these, and if still not enough, a supplement such as psyllium husks can come in handy in smoothies, etc. A high alcohol intake also raises triglyceride levels and cholesterol, so its important to watch drink sources as well as food sources.

21.01.2022 Emotional hunger cant be filled with food: In my last post I had achieved my 5klm running goal, which was great ... but then a crisis saw me retreat to an old comfort zone - comfort eating - a major obstacle of mine... Many diets fail when emotions hijack and override logical nutrition and exercise plans ... and to that end ... I began to gain insight into emotions and how to utilise them to my advantage ... rather than being disadvantaged by comfort eating and suppressed emo...tions. Emotions are powerful, they have the ability to alter our hormone levels - increase cortisol, decrease serotonin and distort ghrelin and leptin (appetite hormones) and insulin, which can have a profound effect on health. The fatty and sugary comfort food, that I craved, reduced irritability and increased calmness to relieve stress and helped to cope with unpleasant emotions - and also provided a burst of energy and increased serotonin (feel good hormones). Problem was that ultimately ... emotional hunger cant be filled with food. Eating felt good at the time ... but soon the feelings that triggered the eating returned, accompanied with a host of additional emotions including regret, shame and guilt - for having overeaten. While, it seemed that the core problem was my powerlessness over food - it was actually my emotions I felt powerless over. I used food as my emotional coping mechanism - opening the fridge every time I was upset, angry, sad, anxious, lonely, exhausted, etc ... setting up an unhealthy cycle, where the underlying problem was never addressed ... Eventually, the negative emotions became overwhelming and I had no option but to confront my emotions ... so ... I stopped running away ... and resolved to make an effort to stop making excuses, covering up and blaming others ... and instead take responsibility for my emotions ... and make some changes ... to gain the healthy character, integrity and clear conscious I desired. At this point ... I realised I could cope with even the most powerful of my emotions ... Identifying the root cause of the problem - then owning the problem and addressing it - either doing something (if we are responsible to) or letting go (if its not our responsibility) is the way to true comfort. Finding the truth and taking the action dictated by that truth really does reduce stress levels almost instantly - and it left me feeling calm, relaxed, happy and at peace - which is the foundation where health thrives! I have since progressed to a 10klm running program and am loving the challenge, and the emotions involved here ... I can almost feel that cholesterol dissolving from my arterial walls :-)

19.01.2022 Chocolate chickpea brownies for tonight! Ok got the thumbs up, its really rich so a little goes a long way ... packed full of nutrients - with amino acids, fibre and antioxidants - to help fight escalating cholesterol levels. Recipe:... 2 cups organic chickpeas (canned ok) - rinse and drain 1 cup walnut flour (grind walnuts in blender to a flour texture) 1 1/2 tsp baking powder 1/2 tsp baking soda 1/2 cup raw cocao powder 4 tspn melted extra virgin coconut oil 1 banana 1/4 cup coconut nectar syrup (or agave, or maple syrup) 2 tsp vanilla extract 1/4 tsp celtic sea salt (or himalayian) 1 tbs organic peanut butter (or any nut paste) 100g organic dark chocolate chopped (or choc chips) Process chickpeas in food processor 30 secs. Add all remaining ingredients, except choc chips, blend until thick and smooth. Mix in choc chips and a handful of chopped walnuts (optional) ... pour into greased slice tin bake at 180 degrees for 30 mins. Cool and frost Chocolate avocado frosting: 2 ripe avocados 1/4 cup maple syrup (or to taste) 1 tsp vanilla extract 1/4 cup raw cocao Add frosting ingredients to blender and process until smooth. Spread over brownies. Top with chopped walnuts, chocolate shavings and fresh raspberries. Tip: I was disappointed with the texture of the brownies after baking (soft, undercooked) - I know some people like brownies this way but was inedible for my taste. I covered the brownies with a tea towel and left them on the beach overnight, which dried them out and made them much more palatable for my taste. Enjoy :-)

19.01.2022 Natures Principle # 2: Complex carbohydrates are vital to good health! Carbs in their natural state come as complex carbohydrates - they are known as polysaccharides - made from many (poly) sugars (saccharides) or glucose units - such as starch, cellulose & glycogen - all vital to healthy body function. We"ve looked at starch & cellulose - the structure of the plant which gives us fibre, glycogen is the energy source for the plant - and for us - as we consume the plant matte...Continue reading

19.01.2022 Back on Track This weeks goals: 1. Continue exercise program - I have kept this up and have regained some fitness - so I am now running for 25min x 2 times a week, still steadily increasing upper and lower body weight training sessions, and ensuring one core workout per week... 2. Returning back to a 12 hour fasting period overnight - no night munchies - so no eating betwern 7pm to 7am. I felt so much better for doing this, sound sleep and refreshed in the morning - especially after my lemon water. 3. Increasing sleep - I havent been sleeping well lately, averaging 3-4 hours a night - may be because I started eating at night again? Not being able to sleep is unusual for me, I need my 7-8 hours a night. Its been stressful not being able to sleep, I was at one point dreading going to bed for fear of not being able to sleep - which , no doubt, made it even harder to fall asleep. Cravings for sugary snacks and caffeine quickly set in as my body struggled to get through the day ... so I am taking a herbal to help get my much needed sleep ... and to stop the cravings. 4. Develop a I can and I will mindset - focusing in on my thoughts and making sure they are working for me will help me achieve my goals.

18.01.2022 Okay - this is absolutely not the time to focus on cholesterol, so ... I will finish here ... and continue next year with my cholesterol lowering series, followed by my 8 week challenge... May your Christmas be blessed with love, peace and joy, which continues on throughout the New Year in 2019!! :-)

17.01.2022 Im back at Fernwood Centre, Robina. ... come in and help celebrate my homecoming, at the special price of $60 for a one hour remedial massage (full health fund rebates available). Book in on Fridays - from 6am-6pm - and receive $10 off the normal $70 hourly rate - for the month of October. Relax, revive and start to feel human again .... call or text Zorica on 0478 173717 to book.

17.01.2022 JANUARY SPECIAL - REMEDIAL MASSAGE Hands up if a Remedial Massage would help with those challenging New Years Resolutions!! Help is at hand ... with a rejuvenat...ing Remedial Massage ... to help face those Goliaths and ease through 2020 undefeated. Special offer of $10 off the regular price of a one hour massage - for the month of January - at all Wld Vine Natural Therapy locations - Seachange, Fernwood & Mudgeeraba. Private Health Insurance rebates available Remedial Massage can help to relax tense, tight and overused muscles, increase flexibility and range of motion, stimulate circulation and lymphatic drainage to reduce muscle soreness and help recovery, whilst improving mood, relaxation and sleep. So step up and face those giants ... and get back to chasing those dreams ... Text/call to book - Zorica @ Wild Vine Natural Therapies on - m: 0478173717.

16.01.2022 Week 4 : My aims this week: 1. Increase my running by 30 secs, and add a 1klm run to both of my running workouts.... 2. Continue to avoid night eating (except on weekends - when social eating events arise, dont want to miss those - 80:20 rule!) 3. And now that Ive addressed my physical body and begun changing some of my unhelpful habits there - I need to start to look at my mental patterns and habits - which also need to be addressed if I want to sustain this new lifestyle and ensure I dont go back to unhelpful old patterns/behaviours. I have to ask myself what happened to allow me to get to be 12kg overweight in the first place ... so that I gain some insight into the feelings that trigger my unhelpful eating patterns - then I can work on solutions - changes I can make to ensure I dont end up back where I began. I will need to look at my self image, worthiness, emotions - happiness, stressors, fears, how I cope with problems, what my triggers are for depression and anxiety and also how I balance these with play, relaxation and rest. As a man thinks - so he is, so Id better make sure my thoughts are working for me and not against me...

15.01.2022 Stress - Depression - Anxiety - Worry: I was at a domestic violence seminar a few weeks ago listening to survivors share their stories of hope. These types of conflicts are obviously high stress situations - with fight and flight mechanisms permanantly switched on and continually draining the body systems. What I wasnt expecting to hear was the story of a fellow participant at the event during lunch break.This housewife seemed happy and grateful she wasnt in the position th...Continue reading

15.01.2022 Okay, so Ive been distracted by the Govts decision to remove natural therapies from private health insurance and have written, emailed and petitioned to reverse this uninformed decision - now back to cholesterol and I will extend for another few weeks to cover all the content I originally intended to share. By way of apology, here is the best ever Basil Pesto recipe - its a must try, and perhaps surprisingly, its not without cholesterol lowering benefits! Youll need:... 2 large bunches of basil leaves 1 cup pine nuts 1/4 teaspoon celtic salt 4 cloves of garlic 2 tablespoons of lemon juice 1/2 cup olive oil Combine all ingredients into a blender and blend until smooth - if too thick, thin the mixture with a little water. Enjoy basil pesto as a dip with corn chips and vegie sticks (with hommous), in pastas, with steamed/baked vegetables, on meats, in salads, and as a sandwich substitute for butter. Research, such as published by the Oxidative Medicine & Cellular Longevity Journal, 2011, indicates that basil leaf extract stimulates bile production, which utilises cholesterol, thereby lowering excess levels! The nuts and basil also provide fibre to help reduce cholesterol... BUT what about all the oil in there???... I hear you say, arent we supposed to avoid fat? Well Im glad you asked ... because that brings me to my next food group - FATS - so stay tuned!

14.01.2022 Our bodies are so fearfully and wonderfully made, personally designed by a loving creator God, who calls us His greatest treasure! By His design we are given a vital force, or the breath of life, an inbuilt self regulatory system, which constantly fights to maintain homeostasis (balance) to keep us healthy and full of vitality. In nature, He provided us with essential fats, given to help us maintain this homeostasis - and to carry out many vital functions in our bodies. So...me of the functions of cholesterol include: cell membrane rigidity and stability hormone synthesis adrenal hormone synthesis (aldosterone & cortisol) - to reduce inflammation caused by stress bile production - to digest & absorb dietary fats & fat soluble vitamins) Vit D synthesis - sunlight converts cholesterol into vit D - to keep bones strong, boost the immune system & normalise blood pressure skin protection - prevents dehydration & keeps skin plump & wrinkle free Serotonin function - to keep us feeling happy and avert depression Myelin sheath formation - cholesterol makes up the fat in the myelin sheath which coats our nerves for healthy nerve function, memory and concentation antioxidant function - cholesterol transports our fat soluble vitamins around our body such as vits A,D,E & K Cholesterol - a waxy substance, manufactured by the liver - is available to be utilised by the body to protect, repair and heal itself. In the case of cardiovascular disease, prolonged inflammation in the body is known to cause damage to the arterial walls. The livers reponse, is to manufacture and send cholesterol into the bloodstream, where it adheres to damaged arteries, patching up the damage, and protecting arteries from further damage... If the inflammatory process continues, over time, the build up of initially protective cholesterol can contribute to plaque formation, which narrows the arteries, restricting blood flow, and the plaque can rupture to form blood clots - the end result of which is often a heart attack or stroke. High cholesterol levels are actually NOT the major concern - and are initially protective - although a warning to address diet and lifestyle choices, and reduce inflammation, as the body begins to struggle to maintain homeostasis. It is also important to address HDL/LDL ratios - our western diet upsets this balance - again because it is highly inflammatory. So what causes chronic inflammation and what fats counter inflammation? Cant wait to share in my next post.

14.01.2022 Principle # 3 - Fermented foods provide vitality Fermentation increases the nutritional benefits of carbohydrate foods, such as milk, fruit vegetables, legumes, etc ... First, the live bacteria, formed in the process of fermentation, help break down the foods we consume (carbs, proteins & fats) making digestion and absorption of these nutrients more efficient. Second, they provide enzymes, vitamins, minerals, amino acids and, third, they improve intestinal flora by providin...Continue reading

13.01.2022 Naturopathy follows the laws of nature - the timeless, established and universally accepted principles of health - which I personally believe has its source and origin in God. If we identify, apply, and act in harmony with these principles of health, we are on the path to preventing disease and enjoying health and wellbeing ... Natures principle #1: Eat a balanced diet of wholefoods. Nature provides macronutrients - proteins, carbohydrates and fats - foods which, together, c...onstitute a well balanced diet. We have experienced the low fat diet culture and the end result of removing fat from our diets - an epidemic of obesity and diabetes - and now we are in the midst of the popular low carb/high protein diet culture - which may end just as badly ... For example, last weeks breakfast, lunch and dinner recipes were fairly well balanced - with plenty of carbs, 1/2 plate of salad & 1/4 plate grains - and yet still fell short of reaching the RDA (recommended daily allowance) of 30g of fibre! The aim, ideally, would be to reach 35g, as RDAs are only the minimum level required to avoid malnutrition. I did manage to get in 25.7g - which research indicates is well over what the average intake is - most people reaching only half the daily requirement, if that... With the generous amount of carbs in these meals you can begin to see how difficult it would be to get enough fibre on a low carb/high protein diet! Fibre is so important for many body functions - including lowering cholesterol - which I will discuss next post!

12.01.2022 Week 7 Yesss - first 5klm run in about 6 months!! Not my best time but not bad considering I started running from scratch (30 secs run / walking 1 min 30 sec) - only 6 weeks ago. Six weeks of ground work (running, weights and core) has restored a good level of fitness and now I have the muscles to increase my metabolism and start some serious fat burning - to free my liver of excess abdominal fat and allow it to function optimally.... Im continuing to eat 3 healthy meals a day, (1/2 plate vegies/salad, 1/4 protein and 1/4 complex carbs) with some good fats as well. No night time eating - to reduce caloric intake and more so to allow my body to heal and restore overnight. Im getting my 7-8 hours of sleep per night - for a myriad of reasons - but also to avoid raising unhealthy cholesterol levels unnecessarily. My mind is thinking more positively with each new hurdle I jump - and each time I raise the bar I feel good about doing the right thing and looking after myself. This weeks goal: time to start entering those winter fun runs - and slowly increase my running back to 10klms! :-)

12.01.2022 Whilst lemon water is good, and longer fasting periods reduce caloric intake and allow the body to repair - 80% of cholesterol is manufactured by the liver, so I need to take good care of it in my quest for healthy cholesterol levels... Research indicates that the amount of cholesterol I consume in my diet has very little effect on blood cholesterol (Heart Foundation). However, excess calories from sugars and carbohydrates are converted to fat, by the liver, and the stored fa...Continue reading

11.01.2022 Cholesterol & Sleep: The cooler nights and my herbal mix - have thankfully helped me to regain a good nights sleep. Just as well with research indicating that both too much sleep, and too little sleep, can have negative impacts on my cholesterol levels. Research, by the Sleep Research Society, found that sleeping less than 5 hours, and more than 8 hours, increased triglycerides and decreased the good HDLs - in as little as 5 days. Too little sleep led to increased bad LDL...s - and findings revealed that women who regularly slept less than 6 hours a night increased their risk of cardiovascular disease. Not getting enough sleep was found to increase appetite, decrease physical activity and elevate stress levels. In addition, snoring was found to be implicated with lower levels of the good HDL cholesterol. All of the adverse effects caused by lack of sleep were then reversed with adequate sleep - and cholesterol levels improved with every hour of sleep restored. Holistic health recognises that the body is connected in more ways than we may ever fully understand. Taking care of health involves addressing the whole person - mind, body and soul - and the multifaceted complexities of all of the intertwined systems - because all parts of the body work together as a whole. Lifestyle choices - exercise, good sleep, eating well, thinking good thoughts, maintaining stress levels, and having a healthy spiritual life are all facets to consider in the attempt to attain and maintain good health. Sweet dreams Reference: Kaneita Y, Uchiyama M, Yoshiike N & Ohida T, 2008, Associations of Usual Sleep Duration with Serum Lipid and Lipoprotein Levels, Sleep Research Society, vol 31, Iss 5, pp 645-652, Oxford Academic

11.01.2022 My new cholesterol results are in - as expected overall cholesterol has slightly increased to 7.6, as has LDL cholestetol to 5.5, and HDL sadly is down to 1.70. My overall cholesterol has been significantly elevated for just over a year now ... seriously time to make some changes. This week I am changing 3 things to begin to form new habits: Decreasing night time eating... Increasing fibre in my diet Increasing exercise 1. Night eating - I often get home anywhere between 8.00-9.00 and have dinner late ... after which, I like to have something sweet while I unwind with some trash tv, or check social media, etc ... this usually consists of nuts, seeds, dates, dried fruit, cake or biscuits, etc. I am going to make 8 pm my cut off point for eating. This may still sound late, but its a start, and I will need to make a conscious effort to make this work. I have be more organised, make sure I have time for gym and sauna after work and get dinner in before 8. This little change of habit will make a huge difference to my weight, sleep pattern, and give added repair and detox time to my bodys systems. My day time eating is pretty good, clean, with plenty of water, fruit and vegies - but still there is always room for improvement... 2. I will add more fibre to my diet - 30g per day, by adding in more legumes, darker grains, and experimenting with a broader range of fruit and vegies to get my microflora biodiversity optimal. This will also help lower my cholesterol, keep me regular and help remove metabolic waste and toxic substances from my body - taking some of the burden off my liver. My sauna will help here as well, sweating out toxic matter will help the liver in its work of detoxification. Increasing exercise - I have been a gym goer since my mid 20s, and enjoy workouts, so while this will be difficult while I regain my fitness, it shouldnt be too much of a problem. I have slowed down on exercise due to injuries, and most recently a fractured toe, which is still giving me some grief. I will need to start from scratch again and will build up slowly to avoid more injuries. I like to run, so will be starting from the beginning - much more walking than running to start with, (60 sec run:11/2 min walk for 40 mins twice a week, upper body weights x 1 day, lower body weights x 1day, core work x1 day and a combination of all on the 6th day. I will also keep up my 10, 000 steps per day - which I will monitor on my fitbit. Day 7 is a rest day - one free day a week! This free day will make sure I can sustain this long term. This free day can be swapped around to any day - to accommodate for a party, or function, etc ... Its the 80/20 rule - do the right thing 80% of the time and you can get away with the 20% I will concentrate on only these 3 changes this week ...

11.01.2022 Need last minute gift ideas?? Wild Vine Natural Therapies Xmas Massage Vouchers are now available - youre welcome - because everyone deserves a stress free Christmas! 0478 173717

10.01.2022 Week 6 : Renewing my Mind Alright, so ... the last couple of weeks have been challenging - with social activities, birthdays and late nights seeing some old unhelpful habits return .... However, thats the difference between a fad diet and a lifestyle change. A lifestyle change, is a long term change - not just a change for a few weeks. ... Changing a mindset - requires a rewiring of the brain - it aims to reset the default firing of neurons (brain cells) to new patterns ... to create new lifelong habits ... and that takes time and effort. Research to support this ability to rewire the brain is vast - and includes the science of neuroplasticity (the brain is plastic and changes moment by moment), neurogenesis (new nerve cells are created daily) and epigenetics (lifestyle choices effect our DNA). This research indicates that the brain is changing moment by moment - and that the mind has amazing power to change the brains landscape - as I am thinking, choosing and reacting to life. The more often I make positive choices the more I program my brain to default to the new patterns Im installing ... and so ... the less it will default to old patterns and habits This also means my genetic patterns dont determine who I am - I do - how I live my life, my environment, what I immerse myself in, my beliefs, and the beliefs of those around me, how I interact with those people, my faith and how I grow it, what I expose myself to - all of these lead to a difference in what I focus my attention to and it all has a direct effect on my brain and determines how my proteins are synthesised, how my enzymes act, and how my neurochemicals work together and effect my DNA. The quality of my thoughts determine my brain landscape and resultant quality of health of my mind, body and spirit.

10.01.2022 The role of inflammation in heart disease: High cholesterol levels are associated with atherosclerosis, a cardiovascular condition, which can lead to reduced blood flow to the heart and brain - causing heart attacks, strokes and aneurysms. Atherosclerosis, is believed to be caused by damage to the inner most lining of an artery - the endothelium. Several things can cause the damage including high blood pressue, cigarette smoking, LDL cholesterol, diabetes, infections and othe...r factors that promote inflammation in the body (Ridker et al, 2000) The American Heart Association , 2002, states that if the endothelium becomes damaged, substances such as cholesterol, calcium and immune cells accumulate inside the artery wall to repair it, but this process also thickens the artery, restricting blood flow and oxygen supply to the body. Cholesterol has a role to play in repair and healing (as it does in the formation of scar tissue). If an artery wall becomes damaged, cholesterol puts a protective coating over the damage, however, if damage to arteries persists, more cholesterol accumulates , the plaque grows and arteries narrow. This plaque can then rupture, or blood clots can form, eventually blocking blood supply to the body. The aim then is to avoid damage occuring to arterial walls in the first place. Cholesterol does not deposit itself on healthy blood vessels. We have looked at choosing fibre rich complex carbohydrates over refined carbohydrates to 1. lower inflammation, 2. promote healthy HDL/ LDL ratios, 3. restore the microbiome.and 4. Increase our antioxidant status. Reducing systemic inflammation can result in less cholesterol production allowing the body to once again achieve homeostasis. So lets look at further reducing inflammation levels ... with healthy fat choices. Ridker et al, 2000, C-Reactive Protein & Other Markers of Inflammation in the Prediction of Cardiovascular Disease in Women, New England Journal of Medicine, pp836-843 Libby et al, 2002, Inflammation & Atherosclerosis, American Heart Association,, Circulation, pp 1135-1143 Link: http://circ.ahajournals.org/content/ 105/9/1135

10.01.2022 Well, its now been 9 months since I started my 8 week cholesterol challenge, where I took up the challenge to reduce my cholesterol levels naturally ... and ... 9 months on I am still changing habits and mindsets and forming healthier ones - and truth be known it is going to be a life long process ... An unhealthy lifestyle is merely a series of unhealthy habits, which can be replaced with healthy habits ... one at a time ... step by step... but this process does require ti...me. The more often I make the healthier choice, the more I program my brain to default to the new patterns, or habits, Im installing ... and these daily habits become my lifestyle. As new habits are formed, and are imbedded to become my automatic response, less effort (willpower) is required on my part, so the task becomes less and less challenging and more and more of a natural response (habit) - which makes it sustainable over the long term ... Research in the past, estimated it took 21 days to form a new habit, however todays literature (Huffington Post, 2014) suggests that 66 days may be more accurate, although this can vary depending on the individual - anywhere from 18 days to 254 days. 66 days is 8 weeks - to form one habit! So far, on this journey, I have had to increase fibre, fermented foods, water, good fats, reduce sugar intake, make sure I get enough sleep, control comfort eating, restrict late night eating, learn to control my emotions, learn to deal with stress, consider my thought life, get out of my comfort zone and commit to a regular exercise program ... and that was never going to happen in 8 weeks ... not in a way that would be sustainable for a lifetime anyway... So Im no longer counting the days, how long it takes to form a habit doesnt really matter, what does matter is that I put in the work required for each day ... and the rest works itself out ... in time. Im embracing the long, slow walk and realising that habits are a process and not an event ... Ref: Clear J, 2014, How long does it actually take to form a habit, The Huffington Post

09.01.2022 Week 2 In week 1- I decided to change 3 habits: 1. Eat before 8pm 2. Eat more fibre & ...Continue reading

08.01.2022 I discovered I was in possession of a counterfeit $10 note yesterday. It looked like real money and I had no idea it was fake until it was rejected by a coles checkout register. The machine repeatedly spat the note out as a reject and immediately identified it as a counterfeit. This is such a great analogy of our bodys attempts to spit out and reject counterfeit food, which we consume thinking it is real food. We may have problems identifying counterfeit food because it look...s, smells and tastes like food, but our bodies can identify a fake - immediately - because counterfeits clog and damage normal cellular function - posing a threat to our wellbeing. Our bodies reject these counterfeits by calling on the immune system to spit them out of our machines. However, over time, repeated attacks on these counterfeits , or invaders, can create a lot of inflammation which is damaging to the cells of the gastrointestinal tract. So lets take a look at healthy natural fats vs unhealthy counterfeit fats - in our battle to lower high cholesterol and reduce inflammation in the body.

08.01.2022 WELCOME to my 8 week challenge - where I take up the challenge to reduce my cholesterol naturally, to avoid medication! :-) DAY 1 I have my new body scan - taken last friday - unfortunately, no surprises here. Ive gained another kilo since my last scan, and am now at 79.5kg. I have also added visceral (abdominal) fat, and my muscle mass has decreased resulting in a drop of my basal metabolic rate - all bad news ....... In a nutshell I am the heaviest, and the unfittest, that I have ever been!! All good though ... because Im up for the challenge ... and now I will be starting from scratch - overweight and zero fitness - and with a still healing fractured toe (keep bumping it) ... so .... if I can do it from here ... so can anybody! This is not an 8 week weight loss challenge - its more of an 8 week clean up (my act) challenge. So, rather than setting weight goals, Im setting goals around forming new habits - which will be with me for the rest of my life! These changes are geared toward reducing my waist to hip ratio, my cholesterol, and of course I am mindful that I have a 12 kg blow out to address so I will aim at reducing 1kg per week. The difference is that I am not going to do anything that I am not prepared to do for the rest of my life ... I am changing my habits and befriending my amazing body and seeking to work with it and not against it. No more fad diets, restricting food groups, starving, over exercising, subexisting on protein shakes and diet pills or omitting foods (except the counterfeit versions)... I am setting myself up for permanent lifestyle change. I am seeking true health, true wellbeing .... which can only be found in following the principles of nature - because - these principles are laid down by the Creator who made us and knows what is best for us. He created an environment conducive to our health - "I give you every seed bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food".... and " everthing that has the breath of life in it - I give every green plant for food" (Gen 1) The principles of nature that I am breaking and was not designed for, include: overeating eating unnatural (unhealthy food) sedentary lifestyle dwelling on problems Addressing these will be my goals: eat according to my needs eat real food (no counterfeits) regain my fitness - made to move dwelling on solutions, proactive, positive, enjoying life - staying in the moment, not past or future I will implement these step by step, in small manageable increments - until they are second nature - its a journey of 1000 miles ... one step at a time - long road, but worth the journey to true vibrant, abundant health and wellbeing! :-)

07.01.2022 Breakfasts this week - rye toast with ricotta and fruit - I really enjoy this breakfast, its tastes great and yet its a complete (balanced) meal consisting of complex carbs (rye bread & fruit) protein (ricotta) & fat (ricotta)! Its like having pancakes - for breakfast - no diet deprivation here! The delicious fruit satiates my sweet tooth, while the fibre (in the fruit & rye bread) helps slow the absorption of sugar into my blood stream. The fat in the ricotta further slows... the breakdown and absorption rate, while providing me with protein to rebuild cellular structures - and keeps me fuller for longer. As well as providing fibre, the fruit provides important vitamins, minerals, antioxidants and phytonutrients - such as flavanoids, lutein, catechins, resveratrol, etc - so its a little powerhouse of a breakfast - and in addition to all that it also helps lower my cholesterol. High fibre foods are fruits, vegetables, legumes, grains, nuts and seeds - and the least amount of processing provides the highest fibre count, as well as taking longer to ingest and digest, thereby leaving a feeling of fullness for longer - and a full me, is a happy me :-)

07.01.2022 These little treats incorporate both oats & figs to combat cholesterol while satisfying the sweet tooth and providing an energy boost in times of need! Health giving nutrients in every bite - including vitamins A, C, E, Bs, Mg, antioxidants, soluble fibre, potassium, calcium, iron & copper! They contain only natural sugars - no added sugar - and the high fibre content (in the figs, nuts & oats) ensures the sugar is released slowly. This averts the rapid sugar swings (highs... and lows) of processed sweets, biscuits, cakes, etc - which can have damaging effects of increasing insulin levels in the body, elevating triglycerides and causing the liver to produce higher levels of LDLs while decreasing HDL production. They are bites - so ENJOY in moderation - a little is very filling & satisfying! Fig & Walnut Bites: 100g dried figs 1 tbsp vanilla extract 3 tbsp orange juice pinch of salt (optional) 50g rolled oats 75g walnuts 1 tbspn pepitas (optional) Place dried figs, vanilla, orange juice and salt in a food processor and blend to a thick puree. Add the oats and walnuts and process again to form a soft dough, add pepitas. Roll into balls and freeze, or store in the fridge for up to one week.

06.01.2022 Oats - instant oats, quick oats, rolled oats, steel cut oats or oat grouts? Oat grouts - are whole oats (real oats), minimally processed, only the outer hull is removed so they contain more fibre, density and nutrients. Steel Cut Oats - oat groats cut by a steel blade... Rolled Oats - the most common variety, though not the healthiest, made by steaming the toasted oat groats, then running them between rollers to created flattened flakes. Quick Oats - further processed, rolled into thinner flakes to ensure they cook faster Instant Oats - heavily processed grouts which have been chopped fine, flattened, pre-cooked and dehydrated - with added sugar, salt and flavourings .... Refined versions of wholefoods may be quick to cook, but they are also quick to digest, resulting in hunger shortly afterward. They also result in sugar spikes, highs and lows, leading to further sugar cravings. The body is also left craving the nutrients that were promised, but not delivered ... and so the struggle for energy to make it to morning tea becomes real! By comparison, the wholefood versions leave the body satiated and well nourished with a slow release of sugar, as the digestive system slowly works its way through dense, fibrous matter to keep us feeling full and provides energy for hours. Counterfeit food denies the body nutrients needed for good health, which eventually depletes the body, and may lead to chronic disease states. These are the consequences of violating natures principles. Avoid instant or quick oats and opt instead for rolled oats, steel cut oats or groats - remember plenty of water! See my Bircher Muesli recipe, for a Springtime version on Winter porridge!

04.01.2022 Worldwide research (such as by the American Dietetic Association 2002) has well established the timeless fact that adhering to natures principles improves our health and wellbeing. Improving our health means we are more likely to spend less time in hospitals and nursing homes and we will therefore be able to live meaningful lives to the end. The laws (or principles) of nature that I am currently violating include: overeating, eating unhealthy and unnatural foods and living ...a more sedentary lifestyle, as well as dwelling on all the problems of life and whats wrong instead of whats right and great about being here at this moment!! These are things I can control and start to improve on immediately. But, I cant do much about my genetic make up, - prone to depression/anxiety, diabetes, heart troubles, which run in my family.- as does being overweight ..... OR ... can I ?? Epigenetic studies , such as that by Rodenhiser & Mannevealed 2006, indicate that genes can be switched on and off by diet and lifestyle choices ... this is great news ... it gives us some responsibility and control of our own health and means we are not necessarily condemned to go down the genetic parh of our ancestors. It may take more focus and effort, to break through long held familial patterns of thought and lifestyle habits, but we can learn to exchange them for healthier, life giving habits, and of course its well WORTH IT!! In my case of elevated cholesterol, this signals to me that my body is straining to function optimally. Its a cry out to stop violating natures laws or face the consequences - and in my case, with my genetic predisposition, this means diabetes and heart complications which run rife in my family line. The beauty of natural medicine is that as I target my cholesterol, by treating the cause (Tolle causam), with a holistic approach (Tolle totum), and stop hindering the healing power of nature (vis medicatrix naturae)- the vital force will begin to repair and heal the body - and as harmony and balance (homeostasis) is regained - all body systems are able to realign to prevent (Paevenic) chronic disease setting in. I will first and foremost do no harm - by using the least amount of intervention necessary - for these are the principles that undergird Naturopathic medicine. Join me as I apply these Naturopathic principles and realign with the principles set by the designer of nature ... in my 8 week cholesterol challenge! BEGINS Monday 11/2/19 :-) References: Marlett J etal, 2002, Postion of the American Diatetic Association, vol 102, Iss 7, pp 993-1000, , Journal of the American Dietetic Association , Elsevier Rodenhiser D, Mann M, 2006, Epigenetics and human disease: translating basic biology into clinical applications, CMAJ, vol 174, pp 341-348 National Institute of Health

04.01.2022 In nature, carbohydrates exist as plants - they are synthesised by chlorophyll and sunshine in a process called photosynthesis - where carbon dioxide combines with water to form a carbohydrate. Plants have 2 uses for carbohydrates - energy storage in the form of starch, and cellulose to provide structure and strength to the plant. Humans and animals need to ingest their carbohydrates, from plants, and they are stored in the body as trigycerides (fats).... All natural carbohydrate foods contain fibre - humans, unlike animals, do not have the ability to digest cellulose. Cellulose and other fibres pass through our gut as either soluble or insoluble fibre, and these are necessary for gut motility. Fibre is the indigestible, fibrous, part of fruit, vegetables, cereals, grains, beans, nuts, seeds and pulses. The benefits of dietary fibre: insoluble fibre increases intestinal tract transit time, to prevent constipation, hemorroids, etc... reduce risk of colorectal and GIT disease contain prebiotics - fibre is fermented by colonic bacteria to produce short chain fatty acids to feed the colon and promote good gut bacteria reduces blood cholesterol levels by binding bile acids and excreting them, to prevent re-absorption soluble fibre slows digestion to keep us feeling fuller for longer fibre delays the absorption of sugars - maintaining lower blood sugar levels Conditions linked to low fibre intake include: constipation, hemorrhoids, diverticulitis, irritable bowel syndrome, overweight and obesity, coronary heart disease, diabetes and colon cancer. Recommended intake: 30-35gms daily for improved health benefits ** Important to drink 6-8 glasses of water per day on a high fibre diet. Adverse effects: switching from a low fibre diet to a high fibre diet rapidly can create gastro- intestinal discomfort. Caution: a diet that exceeds more than 40g daily can impede absorption of important minerals - such as iron, zinc and calcium

04.01.2022 Dinner - chicken & vegetable lasagne - again for dinner use the same approach to prepare a balanced meal. Ive used 1/2 vegies (spinach, tomato, zucchini, eggplant, capers,onion, mushrooms and carrot) 1/4 carbs (lasagne sheets) & 1/4 protein (chicken mince) - to make this meal.

04.01.2022 When there is excess inflammation in the body the lining of arteries are susceptible to damage. Causes of inflammation include: Obesity & Overweight - research, such as that by Sowers JR, 2003, reveals that fat cells secrete inflammatory chemicals (cytokines & interleukins) promoting systemic inflammation & development of atherosclerosis. The more fat we have, the more of these chemicals we produce... therefore ... losing weight is the best way to lower inflammation in the ...Continue reading

03.01.2022 Springtime Bircher Muesli: (2 serves) 1 cup steel cut oats 1 cup full fat yoghurt 1 grated green apple... 1 teaspoon cinnamon 1 tablespoon seeds & sultanas 1 tablespoon goji berries Mix together and refrigerate overnight - divide into two bowls, top with milk of choice (almond, soy, regular), drizzle with honey or maple syrup and sprinkle with cinnamon or acai powder. Steel cut oats available at Woolworths, other ingredients from Aldi - so no need to break the budget to eat well! At 320 cals per serve its a filling, nutritious breakfast which helps to lower cholesterol - defy you to fit in morning tea!

03.01.2022 Lunch! To create a balanced meal, fill 1/2 a plate with salad (vegies), 1/4 plate with carbs, and 1/4 plate with protein. In this case the pita bread is my 1/4 carbs. Now fill the pita bread with 1/4 protein - curried egg, salmon, tuna, lentils, chickpea patties, kofta, meat or chicken etc ...... and ... then top this with any salad option to make up the remaining 1/2 plate - spinach, lettuce, coleslaw, vegies - with herbs, seeds and dressing (olive or flaxseed oil, balsamic or apple cider vinegar, lemon juice, etc). Easy, and the more colourful the end dish, the greater the variety of nutrients!

03.01.2022 Happy New Year everyone!! Hope you are well rested and restored after the break and eager to get back into your health and fitness routines and lower those cholesterol levels. Last year I commenced my cholesterol lowering challenge - and encountered many obstacles to completing it - which has only made me more determined to do so now ... so although my fractured toe has not completely healed, Im eager to go - lets do this!