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Eat Mindfully

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What is mindful/intuitive eating?

In order to understand what mindful eating is, we need first to understand what mindfulness is. Mindfulness simply involves deliberately paying attention, and being fully aware of what is happening both internally (mind, body and heart) and outside yourself (your environment). It is awareness without criticism or judgement.

Mindful eating simply involves paying full attention to the experience of eating, by connecting more deeply with, and enjoying your food, before, during and after your meal.

Mindful eating is a life skill we can all learn, which leads to a more satisfying, healthy and enjoyable relationship with food. Unlike food rules or diets, with mindful eating there is no right or wrong ways to eat, but instead varying degrees of consciousness about what we are eating and why. The goal of mindful eating then, is to base our meals on physical cues, such as our bodies’ hunger signals, instead of emotional ones (comfort eating).

Why is it so important to eat mindfully?

Mindful eating enables us to hear what our body is telling us about hunger and satisfaction. It helps us become aware of ‘who’ out of the mind, body and heart is really hungry, and how and what is best to nourish it.

This is important because the busyness of life today often keeps us in our head, instead of the present which equates to mindless eating. Mindless eating eventually becomes habitual, and can lead to food addiction which is the most prevalent type of addiction today. Addiction is simply the opposite of awareness.

How can we eat more mindfully?

There are lots of way to eat more mindfully. Here are a few of my favourite tips…

Remove all distractions – Life is full of distractions and it is not uncommon for families to eat whilst fiddling with their phones, having the TV blaring in the background, reading or anything else. Such distractions make it very difficult to eat mindfully, so make it a common practice to stay distraction free when you eat.

Give Thanks

It is important to begin each meal with a thanksgiving or prayer. It doesn’t matter whether you verbalise this out aloud or if you pause and reflect to yourself before eating. What is important is that you give thanks for your food, because through doing so, you become more mindful and appreciative of the food you are eating. For example, I don’t eat a lot of meat but if and when I do, I always pay respect to/honour and give thanks to the animal for giving up their life for me. It’s best to give thanks before your meal rather than after it.

Eat slower

Our eating habits are becoming increasingly fast paced just like our lives, with many of us often eating on the go. The problem with doing so is that it can be hard to notice what you are even eating, let alone truly savouring all the different sensations of eating it. Remember, it’s not a race – take the time to savour and enjoy your food. By doing so you are more likely to receive ‘stop-eating signals’ and notice when you are full. You’ll chew your food more, digest it more easily and find yourself noticing flavours you might otherwise have missed. If you have young children, make a game of who can chew their food the longest. Otherwise eating with chopsticks is another great way to slow things down (especially if you use them like me).

Eat in silence

Silence helps you to connect more deeply with what you are eating by anchoring you more in the present. Aim to eat at least some of your meals/snacks in silence, whether it’s at home, at work, outdoors or anywhere else. If you are too busy for a complete mindful meal, then even savour a few sips of tea in complete silence when possible.

Pay attention to your experience around eating

By paying attention to what you are experiencing around eating, you can make better choices. There are three things you should pay attention to, in order to eat more mindfully:

Pay attention to your food – Take a few breaths and a few seconds to look at your food before you commence eating. Smell its aroma, feel its texture, notice its colour and the temperature of the food. Then take a bite and really notice how each individual flavour tastes, the sounds it makes and the way it feels in your mouth. The idea is to enjoy every meal with all of your senses.

Pay attention to your body – As well as connecting to the food itself, it’s also equally important to pay attention to the experience of food in your body and how it makes you feel. When you feel hunger, observe how it feels and where you feel it. Do the same when you feel full. Is your body really hungry or is it simply your mind that is hungry/craving food? So often we mistake thirst for hunger because we are dehydrated. If you do feel physical hunger, observe what your body craves. Which food do you need? It takes practice to distinguish between what your body actually needs versus what your mental cravings are wanting. If you pay attention, your body will let you know what food/nutrients it needs, and what you should be eating less of. If your body is not consistently craving whole, natural and healthy foods, then you are not paying enough attention to it.

Pay attention to your mind – It’s also equally important to pay attention to your mind too. Without judgement, simply observe when your mind gets distracted from away from what you are eating. Watch for the impulses that arise when you begin to eat some food; the impulse to look at your phone, to count the calories, to obsess about food groups, to turn on the TV and so forth. Simply observe these impulses and continue eating. Notice how eating is affecting your mood and your emotions as well as how your emotions like anxiety influence the way you eat. Simply stay witness to the many sensations and thoughts that come up as you eat and then just let them go. Always gently return to the present moment. The more you do this, the more you become aware of how your thoughts may be influencing your food choices, enabling you to identify triggers and replace not so good choices with healthier ones. Eventually, you will begin to regain the sense of ease and freedom with eating that you had in childhood, which is how you should be eating.

Let innate intelligence guide you

Every day we are bombarded with messages of what we should and shouldn’t be eating. It could be from the latest medical research, celebrity hype, or any one of the thousands of diets and meal plans available. The problem being that none of this advice is unique to what your body needs. This is why you have an innate intelligence which knows exactly what ‘your body’ needs to be nourished. So before you listen to anyone else, access your innate intelligence by intuitively listening to and TRUSTING both what your body wants and needs from moment to moment. This can be challenging in the beginning if trusting your body is not something you are used to doing, out of fear that you will consume a family block of chocolate and 2 bottles of wine in one sitting. The more you do this, the healthier and more regulated you’re eating habits will become. Intuitive eaters eat when their body requires nutrition and stop eating when they are satisfied, even if that means leaving food on the plate.

Remember the process, not the event

On the occasions that you do have a doughnut, chocolate or wine, never let this turn into an excuse for blowing/ruining your entire food plan. This will happen, and when it does it is important that you don’t give these setbacks the power to dictate the rest of your evening or week. Instead, use it as a catalyst to reaffirm your commitment towards doing better tomorrow. Remember that every new meal is an opportunity to practice mindful eating once again and becoming more present. This is easy when you treat each moment as its own moment. This is a new moment, and what you ate an hour ago has nothing to do with whether or not you make a choice that feels good and healthy for you now.

Practice mindfulness and self-compassion

‘Mindful people eat mindfully, Mindless people eat mindlessly.’

Put simply, if you are not a mindful person, then you will always struggle to have a healthy relationship with food. This is true regardless of how well you ‘try’ to do all of these other tips. I say this because mindful eating is often portrayed as a simple trick to reduce food intake, when in actual fact it is something much deeper. It is a spiritual practice which requires you to anchor yourself in the present moment regardless of what you think your body wants, what you’re feeling, what type of food is available to you, what your emotional reflexes around food are, what you learned about food as a kid or anything else.

This can be difficult, which is why it’s often said that it’s easier to kick a heroin habit than a food habit. There will be many occasions when you will make unhealthy choices, and so when this happens it is important not to be self-critical, but rather realise that real change takes time and is built on many smaller changes. Beating yourself up won’t do you any favours, so be kind and give yourself some credit for wanting to make positive changes in your life. If you are like most people, then it may take you months or even years to master mindful eating. You need to invest a large amount of time, energy and resolve to fundamentally change your entire relationship with food, and even more notably, with yourself. You can do this by practising mindfulness which you can learn more about in my next post.

Final Thoughts

Whilst old habits of eating and not paying attention are not easy to change, once you get the hang of eating mindfully, you won’t even have to think about it; instead it will just occur naturally. Until then, you will need to be mindful of being mindful. Mindful eating really does have the power to change your life and your mental and physical health in every way so ensure to stick with it. Remember to listen, trust, be kind to and give your body whatever it needs. The more you can do this, the more successful you will be.

If you have an eating disorder or addiction, whilst mindful eating is an essential part of any therapy, it is important to always seek professional advice. The best place to start is with your GP.

Q.Are you a mindful eater, and if so what helps you eat more mindfully?

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March 23, 2018 0 comment

WHAT YOU CHEW RECENT POSTS

Eat Vegetables

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Q.What’s the one thing that every successful diet in the world has in common? They all contain vegetables, and for good reason too…

Why is eating vegetables so important?

Vegetables contain essential vitamins, minerals, antioxidants, digestive enzymes and microbes, fibre and other nutrients. Any and all of these reduce acidity in the body and chronic inflammation, aiding vital nutrient absorption, stabilising blood sugar levels, keeping bowel movement regular and removing toxic waste, decreasing bad/increasing good cholesterol, decreasing blood pressure, feeding your healthy gut bacteria/microbiome and so on. Vegetables are also important because 80% of Australians are suffering from dehydration on a daily basis. And a big reason why this is the case is because we are eating more processed foods and less veggies than ever before, which also equates to less water in the diet. Veggies help to keep you hydrated and functioning at your best.

Veggies are also the key to losing excess weight, which is something most of us need. Veggies are low in energy and some even contain negative calories. You could eat 40 zucchinis a day and still lose weight. If you’re not eating enough veggies, you’re not supporting your weight loss goals.

We are eating less vegetables than ever before:

Despite the importance of eating veggies, 93% of Australians are not reaching the recommended daily intake of vegetables. That’s virtually the whole of Australia!

The main reason for this is because most of us live very busy lives, and as such we often reach for foods which are quick to prepare, including processed foods, pre-prepared meals and meat – especially chicken. Also, vegetables have become increasingly expensive. Whatever the reasons, it is a real concern, and we should all be trying harder to eat more veggies.

How many vegetables should you be eating?

Australian guidelines recommend that we eat 2 to 3 cups (5 to 6 serves) of vegetables per day. If you’re already eating veggies that’s great, but if not, then it may take some time to increase your veggie intake. Just start with one cup and increase from there. At the end of the day, you can’t eat ‘too many’ veggies, as long as you’re eating a healthy, balanced diet.

What is the healthiest way to prepare veggies?

The three natural destroyers of vitamins in vegetables are heat, light, and oxygen. However, some cooking some methods can help retain nutrients. As a general rule, it’s best to keep cooking time, temperature and the amount of liquid to a minimum. That’s why steaming is one of the best ways to cook most vegetables. Steam vegetables briefly until slightly tender. For example, asparagus and broccoli should retain their bright green colour. Click here for a full guide for optimum steaming times of veggies.

Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water, so unless you are planning on drinking the water, or using it in soups or stews like a stock, then avoid this method. Vegetables like peas, cauliflower and zucchini tend to be particularly susceptible to nutrient loss through boiling, losing more than 50% of their antioxidants.

Cooking veggies whole is often the best choice to preserve nutrients. When that’s not practical, be sure to cut them into large uniform pieces that will cook evenly. And only wash your vegetables just before you cut them as washing before storing may promote bacterial growth and speed up spoilage.

Sautéing in a bit of healthy cooking oil, such as extra-virgin olive oil, is also a great way to cook many vegetables. Not only does it maximize flavour, but the addition of olive oil “appears to increase the absorption of phytonutrients like phenols and carotenes,” That’s because many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat.

However with that said, eating raw instead of cooked vegetables, means you’ll get more of vitamins A and C. These vitamins are heat-sensitive, meaning high temperatures and longer cooking times degrade or destroy them.

So, as you can see, there are numerous ways to prepare veggies to maintain their nutrient content. Eat plenty of vegetables of every colour, and either cook them in different ways, or enjoy them raw.

How to store vegetables:

Nutrients in vegetables start to break down after harvest. Proper storage helps to minimize the loss of nutrients and increase shelf life. Here are some tips for storing your veggies:

*To reduce shrivelling or wilting due to water loss, keep leafy and root vegetables, such as silverbeet, broccoli, carrots and parsnips, in perforated plastic bags, preferably in the refrigerator.

*By removing leafy tops from carrots, parsnips, turnips and beetroot, their storage life can be extended many weeks or even several months in the refrigerator.

*Keep potatoes in a cool, dark, well ventilated place to avoid greening and sprouting. Remove from plastic bags and place in a strong paper bag, box or in a wire or plastic bin.

*Sweet potatoes should not be kept in the fridge as they are cold sensitive.

*To reduce mould growth on onions, whole pumpkin, marrows and squashes, store at room temperature under dry conditions, in a net or loose.

*Limit storage time. Fresh is best when it comes to taste and nutrition. If you want to store produce items for a longer time, consider freezing them.

*It is best not to wash vegetables until you are ready to consume them to reduce spoilage and mould growth.

*Don’t slice vegetables until you are ready to use them. When a vegetable is sliced, it exposes the cut surfaces to heat, light, and oxygen — the nutrient destroyers.

*If you grow your own, it’s best to pick veggies just before you need to use them.

Ways to eat more veggies:

*Add lots of veggies to pasta dishes – instead of serving just pasta, serve an equal portion of veggies with the pasta and then pour your sauce on top.

*Add veggies into your favourite pasta sauces or anything else. Often, adding just a few cups doesn’t change the flavour enough to notice. You can add things like wilted spinach or zucchini to almost anything.

*Try to make pasta out of veggies like zucchini, and pizza bases out of cauliflower.
*Roast off assorted veggies with your favourite spices like rosemary, thyme or anything else.

*Make frittata/omelettes – you can use precooked/leftover veggies.

*Make pasties, pies and sausage rolls – you can use leftovers/precooked veggies.

*Make a béchamel sauce, place on top of it some steamed broccoli or cauliflower and top with grated cheese. Bake in the oven for a delicious side dish.

*Add loads of veggies to your favourite stir-fry recipes.

*Chargrill veggies and add olive oil, garlic, and spices.

*Steam or boil veggies and add your favourite sauce. E.g. Steamed Bok Choy with Oyster sauce.

*Make different casseroles or stews and load them with veggies.

*Make smoothies packed with veggies and disguise the flavour with fruit if you don’t like the taste of just veggies. As a rule, use a ratio of 4 veggies to 1 fruit to avoid too much sugar. Juice vegetables whole to maximise the fibre and roughage content.

*Use supplements or powders like spirulina or wheatgrass which can be added to smoothies or meals to boost the nutrient content. These are also a great alternative when you do not have access to veggies/travelling/etc.

*Cut veggie sticks like celery, carrots, cucumber, capsicum, zucchini, mushroom and serve with your favourite vegetarian dips like hummus or tzatziki.

*Make soups – this is literally as simple as blending your favourite vegetable combinations.

*Make salads (especially in the warmer months). The key here is to get creative instead of just boring old iceberg lettuce.

*Ferment and Pickle Veggies – not only are they delicious, but also great for your gut health too.

Other tips regarding veggies:

*There are many different ways to prepare the same vegetable, depending upon what culture you are from. Try taking your favourite vegetables and preparing them in a completely different way. Even using different herbs and spices can completely change the flavour.

*Aim to consume vegetables as soon as possible to maximise nutrient content. This means that you should shop for veggies twice per week.

*Try to eat organic vegetables, local produce or grow your own. Avoid genetically modified vegetables where possible – it is unknown whether they are safe.

*Eat what veggies are in season as they are often fresher, cheaper and healthier.

*Whilst fresh vegetables are best, snap frozen vegetables are a great substitute if used occasionally.

*Think outside of the square – there are literally thousands of different types of vegetables available. Try something new instead of always eating the same vegetables.

*Whilst all vegetables are nutritious, the five ‘super veggies’ that I highly recommend are purple sweet potatoes, beetroot, kale, broccoli and onions.

*It is a good idea to consult your GP, nutritionist or dietician when modifying your diet.

Q.Are you eating enough veggies? If so, how do you prepare and eat them?

Rob

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February 9, 2018 0 comment

WHAT YOU CHEW RECENT POSTS

Plan and Prepare Meals in Advance

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Given the busyness of life today, many of us struggle to find the time let alone the energy, to prepare and eat a healthy meal three times a day, every day of the week. And you know what, I don’t blame you – especially if you have a family to cook for too.

However, by pre-paring meals in advance (meal prepping) we can avoid this constant struggle, and eat healthier meals more consistently. Here are a few tips to help get you started…

Make a plan of what you want to eat – Make a list of your favourite foods, then find recipes which are not only simple, but which can be made quickly or in bulk. You will also need to decide on what you are going to eat for snacks between meals. Simply write down 7 healthy breakfast, lunch, dinner and snack ideas right now, and you already have your first week done. Then do the same thing again for next week. Once you have a few weekly menus worked out, then you can rotate them to keep things interesting.

Know what you need to buy – Once you have worked out what you want to eat, then write or even type out all of the ingredients into a shopping list which you can re-use each week. This way, you won’t waste time doing multiple trips to the supermarket each week. It will also mean that you are less likely to buy things which you don’t really need – including junk foods! This not only means you won’t have to use your willpower to avoid eating junk when it’s in your pantry, but it also cuts down on waste.

Dedicate specific time towards meal prep – Ensure to dedicate specific time to prepare some of your meals ahead of time. This could be one evening during the week, a Sunday afternoon, or whatever time works for you. You can do this weekly, fortnightly or even monthly. I like to do a combination of all of these.

Use your freezer – The best thing about using the freezer is that you can often cook in larger quantities and less frequently too. We do this with soups, casseroles (e.g. apricot chicken) and bolognaise sauce (which we serve with pasta or make lasagne). Prep wise: chop up ingredients that are suitable for freezing into appropriate portion sizes and freeze until required. We buy fresh seafood (Australian salmon, calamari, prawns and fish), chop it up, mix and portion it out into bags for marinara mix which we use for pasta, pizza, risotto, paella and on the BBQ. We have a whole second freezer dedicated towards meal prepped foods.

Meal prep what is in season – Eating what’s in season is not only better for you, but it’s often cheaper too. For example, we like to chargrill and pickle capsicums and eggplants – if we do this in bulk when they are in season it costs us about $30 for 10kg. Out of season the same amount would cost us up to $130. Also if you grow your own and have lots of produce ready all at once, then this is great opportunity to meal prep for future use and reduce waste.

Use left-overs for lunch – Where possible, cook extra for dinner and use left-overs for lunch the next day. This eliminates the need to worry about what to have for lunch most days of the week which is a huge time saver. Or if you prefer, instead of having dinner left overs for lunch, you can also use them to prepare a different meal the next day. For example, the day after having a roast, we either use the left over veggies to make pasties the next night, or the chicken in fried rice. The ideas are endless.

Jump on the juicing bandwagon – If you’re short on eating fruit and veggies, then juicing may be for you. The secret here is to juice more veggies as opposed to just fruit, which can be high in sugar. If you are trying to lose weight then substituting one meal for a juice is fine, otherwise use juicing as a healthy snack. Plan out what combos you like and prepare the fruit and veggies in advance so all you have to do is blitz it. You can get an excellent blender these days for less than $200 that will turn just about anything into juice.

Food prep for your gut too – We all know the importance of maintaining gut health when it comes to being healthy, so ensure that you prepare meals that feed your gut too. Fermented foods are best for this. Our staples are Kefir (2min prep time for next day supply) and Kombucha (15min prep time for 2 week supply), but it doesn’t matter what you choose – yoghurt, sauerkraut, or anything else, as long as you’re maintaining healthy gut bacteria.

Keep snacks simple – When thinking snacks, choose things that are simple, easy to prepare, and nutritious. Fresh fruit, a shake, hard-boiled eggs, a tub of yoghurt and pre-cut veggies with prepared hummus are all great choices.

Look for shortcuts – If you’re really pressed for time, then look for shortcuts such as buying pre-cut veggies and fruits, or pre-cooked meats like roast chicken. Canned foods are quick too, such as tuna or beans, which can be used to make lots of things.

Have the right equipment – If you are going to be cooking on mass, then you need to make sure that you have the right equipment. Things like large stockpots and frying pans, maybe a slow cooker if you like using those will all make it easier for you to do this. Having a good set of knives, and so on will ensure that you can prepare meals more efficiently too. You usually get what you pay for, so buy the best you can afford.

Invest in food storage containers – If you don’t already have them, then ensure to invest in some quality food storage containers of various sizes to suit your needs, as this will make a world of difference. Try to use glass, otherwise if using plastic, make sure it’s BPA-free and ensure it won’t melt in the microwave or dishwasher. However, no plastic is really safe. For easy storage, choose one container type and buy several that stack and store neatly.

At the end of the day, meal prep is done to not only make your life easier, but to maintain health through sound nutrition. By making a small investment in time to pre-prepare your meals, you will have more time to focus on all of the other things required to live a happier, healthier fitter life.

So tell me, do you meal prep and if so what works for you?

Robert

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December 29, 2017 0 comment

WHAT YOU CHEW RECENT POSTS

Drink Enough Clean Water

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Water is the source of all life:

Did you know that there are in excess of 60 billion planets in our galaxy alone which could potentially support life? And this is because all of these planets contain one essential compound called ‘water,’ which dissolves and transports chemicals causing important metabolic reactions needed to sustain all life. Essentially, water is the source of all life and without it nothing can exist.

Why is water so important to us:

Given that your body is around 70% water, it’s critical to keep hydrated to ensure that it functions properly. There are many benefits of drinking water but here are some of the main ones;

Water…

*Helps to maintain electrolyte balance including things like sodium and potassium which are all essential to every day function. This includes things like keeping your blood pressure stable, regulating your heart beat, providing energy to get through the day and by allowing your muscles to contract properly. And if you’ve ever tried to exercise whilst dehydrated or even worse hung over, then you’d know how hard it is to get moving.

*Prevents illness – by helping your body to maintain a healthy PH (water is neutral) and also by helping your body to flush out toxins, reduce bad bacteria and infections, which can lead to more serious forms of disease.

*Prevents mental health issues – in many cases, things like anxiety and depression can be alleviated simply by staying hydrated.

*Helps to keep your skin hydrated – this leads to healthier skin which not only helps you to look younger but also helps to prevent things like acne too.

*Aids digestion – water keeps things flowing through your intestinal tract and kidneys keeping you regular which is so important.

*Is great for lots of other things such as decreasing headaches, preventing kidney stones, losing weight and much more.

How much water do we need:

We are constantly losing water primarily through our sweat and urine, so it needs to be replaced. Everybody is different, but it is recommended that we need to be drinking around 2+ litres of water per day. This is known as the 8×8 rule – 8 glasses 8 times per day. Obviously, if you are exercising or if the weather is warm you will probably need more than this. I drink about 3+litres per day and find that works for me. The best advice is to listen to your body, but in doing so, also don’t rely on your thirst mechanism which is not a reliable indicator of hydration. This is because by the time your mouth is dry and you feel thirsty, you are already dehydrated (and usually by about 4+ glasses). By drinking water regularly instead of waiting to feel thirsty, you can ensure that you don’t become dehydrated.

It’s also important to realise that it is easy for your brain to mistake thirst for hunger, when in actual fact it’s your body just craving water. Instead, be mindful of how you feel and function. Before you feel thirsty, some other signs you can look for to determine if you are dehydrated include fatigue, confusion, muscle aches, stomach and joint pain. You can also monitor the colour of your urine; generally if its darker then you may be dehydrated.

Few of us are drinking enough water:

Despite the importance of drinking enough water, 80% of us are failing to do so. We are also consuming much less water in what we eat than we once did too. This is because processed foods, which today have become somewhat the norm, virtually have all of the water sucked out of them. This is the opposite to whole foods like vegetables which are full of water. But other than advising you to eat more veggies, here are some common reasons for not drinking enough water and how to overcome them.

Some common reasons for not drinking enough water and how to overcome them:

I’m too busy/I forget – sure we are all busy, but none of us are too busy to drink enough water. The key here is to remain mindful of the need to drink water throughout the day and then just be intentional about doing so. Carry a reusable bottle of water with you and even set yourself a reminder until you make it a habit.

I don’t like the taste of water – this is incorrect because water has no taste. If it does, then chances are that you’re tasting the impurities in the water itself, because clean fresh water should have no taste. The best advice is to drink filtered water to remove many of the nasties found in tap water such as chlorine, fluoride, bacteria, pesticides, nitrates, lead, rust, aluminium, mercury, hydrocarbons, unpleasant odours and so on. You will need to invest in a good water filter – either a freestanding filter or a plumbed in water filtration system. You could also just get portable filter which is especially good if you need to fill up when you are on the go. Also ensure your bottle is made from BPA free plastic, glass or food grade stainless steel is ok, to further avoid dangerous plastics and metals from leaching into your water. If you still don’t like the taste of plain water, then try squeezing fruit juice into your water such as fresh lemons or oranges.

I don’t feel thirsty – remember, as I mentioned earlier, if your thirsty it’s too late – you need to drink water regularly instead of waiting to feel thirsty, to ensure that you don’t become dehydrated.

I don’t want to put on weight – it’s funny but yes some of us believe that water causes weight gain, when if actual fact the opposite is true. Fat cells contain lots of toxins and as you lose weight, many of these toxins are being released into your body and are processed by your liver. If you don’t drink enough water then your liver will not be able to flush them out, working against weight loss. Also, if you aim to drink 1-2 glasses of water before every meal, you will find that you need much less food and with it less calories to satisfy you – resulting in accelerated fat loss.

I drink enough water in other beverages – coffee/tea, soft drinks, cordial, alcohol or anything else do not count in your water intake, so don’t count it.

I will wet myself – As we get older or after having kids, we can lose strength in our pelvic floor region. Simple pelvic floor exercises can help to restore these muscles and minimize the frequency of needing to go to the toilet. Try to minimize your water intake after 6pm if you are worried about getting through the night. You can also try mixing your filtered water with a splash of freshly squeezed juice and a pinch of sea salt. The tiny particles of sugar from the juice and salt will help the molecules bond better with your cells and reduce your bathroom frequency.

I really can’t emphasis enough the importance of drinking clean water enough, to improve every aspect of your wellbeing, so ensure you make this a priority.

So I’m interested to know, how much water do you drink per day and what amount do you think is optimal for you?

Rob

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November 17, 2017 0 comment

WHAT YOU CHEW RECENT POSTS

Reduce Toxins In Your Life

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Our modern way of life is very different to previous generations – in some ways its better and some ways its worse. However, as far as our exposure to toxins and the affect this is having on our health is concerned, today we are at a greater risk of being harmed than our ancestors ever were. And this is because toxins are simply everywhere; in what we eat, in the air we breathe, in what we put on our skin and everywhere else.

And at the end of the day, there are two things which cause disease within the body – stress and toxins. I’ll talk about stress reduction in another post, but what about toxins? The reality is that all toxins are dangerous in their own way, and some more than others. Most are linked to virtually every physical and mental health problem that exists today, including depression, cancer, and obesity.

Therefore, if we are to live happier, healthier, fitter lives, then it is essential that we minimize our exposure to as many toxins as possible. Here are some of my top tips on how best to do this…

Reduce Toxins in food:

*Replace processed foods with fresh foods.

*Avoid eating fast food.

*Choose organic fruit and vegetables or grow your own.

*Chose organic meats and dairy products.

*Avoid meat glue (an enzyme used to glue scrap bits of meat together to look like a natural piece of meat).

*Eat smaller fish like sardines and shrimp instead of larger ones like swordfish and tuna.

*Use unrefined, organic coconut oil for everything including cooking. Extra virgin olive is also good, but only cook with it at low temperatures.

*Minimise your intake of sugar.

*Reduce your intake of gluten.

*Minimise soy products – we are not sure if they are safe yet.

*Avoid genetically modified products (GMO’s) – we are not sure if they are safe yet.

*Filter your water to remove nasties like chlorine, fluoride and heavy metals.

*Avoid sports supplements like protein powders and energy bars unless you are an athlete – most contain many harmful toxins.

*Avoid eating out too often – most restaurants use cheaper and inferior ingredients to maximise profits – you really don’t know what you are eating unless you make it yourself.

*Try to eat Australian products – we have a long way to go, but our food practices are often of a higher standard than countries like China.

*Only chew natural gum – most chewing gum is highly toxic and should be avoided at all costs.

Limit Prescription Medication:

*Virtually all medications have numerous side-affects due to the large amount of toxins contained within them (e.g. antidepressants). It’s important to know what these side-affects are and weigh whether or not it is worth taking them. Ensure to speak to your doctor before making any changes to your medication.

*Avoid capsules but if you need to take then, try to use ones made with vegetables, rather than gelatine which contains dangerous xenoestrogens. Others such as many of the so called natural vitamin E capsules, are often made from the dregs of soy oil processing tanks, and can make you gravely ill.

Avoid Recreational drugs:

*Limit your intake of Alcohol – yes it is a toxin and especially so if drunk in excess.

*Quit smoking.

*Avoid drugs like ice and ecstasy which are dangerous toxins.

Reduce Toxic Cookware:

*Never use pans lined with Teflon and Silverstone (the fumes kill birds and so can harm you).

*Replace any aluminium, metal, or copper cookware with ceramic, cast iron, or stainless steel, stoneware, glass and corning ware.

*Replace all of your plastic utensils with 100% food grade silicon ones (not simply silicon coating).

*If you have a dishwasher replace your rinse aid with white vinegar, and chose only natural dishwashing tablets.

*Use brown paper bags instead of foil, plastic bags or gladwrap where possible.

*Use glass rather than plastic for food storage containers.

*Use a glass or stainless steel drink bottle.

Reduce toxic personal care/cosmetic products:

This is an area where a lot of people get caught out. It’s important to remember that what goes onto your body also goes into your body. So, if it isn’t pure enough to eat, then it’s not good enough to put on your skin. Things like body washes are even worse because the toxins don’t only get absorbed via your skin, but also they get vaporised and you breathe it in too.

*Use a natural deodorant.

*Use natural toothpaste and mouth wash.

*Use a natural sunscreen.

*Avoid antibacterial soaps and gels – natural soaps are best

*Ensure to use only natural shampoos and conditioners.

*Use natural shaving gels and aftershave.

*Choose natural hair styling products such as wax, gel, fudge and avoid hairsprays.

*Use only natural hair dyes.

*Minimize your use of perfumes/fragrances and always spray on your clothes instead of your skin.

*Ensure to use only natural cosmetics/makeup and try to have days where you wear nothing at all.

*Avoid getting eyelash extensions.

*Avoid getting ceramic nails – instead look for natural alternatives or grow your own nails.

*Use only a natural organic lip balm.

*Use only natural and organic tanning products.

*Buy fragrance free fabric softeners, and unscented paper goods such as toilet paper, tissues, paper towel.

*Avoid using fragranced candles, incense, essential oils (the pure/really expensive ones are fine), etc.

Watch your mouth:

Mercury, Nickel, Titanium, Fluoride, BPA, and Latex are just some of the highly toxic materials used by dentists, in things like plates, fillings, root canals, etc. The best advice is to see a proper holistic dentist who can remove many of these toxic substances from your mouth, and replace them with materials which are much safer. Top up your private health insurance first – this can be costly!

Grow old gracefully:

Many people today are opting for procedures to make them look younger but due to the toxins used and dangers involved I think you should instead just try to look the best you can at the age you are and not worry about it.

*Avoid getting implants like breast implants – are strongly linked to cancer/lymphoma.

*Avoid Botox and facial fillers.

*Avoid chemical peels and similar treatments.

*Avoid inking yourself – Tattoo ink including permanent cosmetic make up, both contain toxins.

Watch what you wear:

So many of the worlds clothes now are coming from countries like China, but often Chinese cotton is of such poor quality that they permeate it with Formaldehyde to give it body. And don’t just think its cheap brands either – Global designer brands such as Armani, Levi’s, Zara and many others have all been shown to contain dangerous levels. Remember, the skin is very absorbent: why do you think we have nicotine patches or hormones patches? Obviously everyone has different sensitivities and most people won’t notice an immediate reaction. Sure they may get itchy/hives or feel a bit nauseated, however the real issues like cancer begin to surface later on.

*Avoid synthetic fabrics (hold up jeans) and instead only wear natural fabrics like cotton, hemp, linen, silk and wool.

*Avoid wrinkle free clothing – which often contains Teflon.

*Use a natural mattress/bedding – you spend one third of your life on it.

*Ensure that your exercise/yoga mat is safe as most contain high levels of toxins.

Reduce household chemicals:

The reason why you often feel sick after cleaning the house is not because you hate cleaning, it’s got much more to do with the fact that virtually all household cleaners are extremely toxic. Have you every walked down the cleaning aisle in a supermarket and felt sick – you know why. The reality is that most household cleaners can be replaced with natural products. Mix some washing soda, borax and liquid castelle soap together and you can clean just about anything. Eucalyptus oil is another great all-rounder. Vinegar is also great for cleaning glass too. Remember to always wear gloves, safety clothes, and a mask when cleaning to avoid breathing in dust, mould and anything else. Some other tips include;

*Only use fragrance free bin liners.

*Use a steam mop to clean just about anything without any chemicals.

*Use only natural laundry detergents – they are better for your garden too.

*Use extra caution not to inhale the dust if emptying bag-less vacuum cleaner cartridges. Or use one where you can throw away the bags instead.

*Choose natural pest and garden sprays where possible.

Reduce toxins in your car:

Our cars are full of toxins – here are a few ways to reduce your exposure to toxins;

*Close your air vents when driving in heavy pollution/high traffic areas.

*Use natural air fresheners instead of chemical ones – coffee beans, eucalyptus spray or baking soda are all good.

*Avoid standing over the fuel vapours when filling up your car with petrol.

*Avoid getting straight into your car on hot days – air it out first.

Watch toxins at work:

There are thousands of different carcinogens in the workplace, dependent upon where you work. If you’re a tradie, then dust, chemical and fumes might be a hazard. And if you work in an office, then fluorescent lighting, carpet cleaners, paint, and computers may be affecting your health. Do what you need to do to reduce toxins in your workplace or at least protect yourself from them.

Reduce your exposure to Electromagnetic Radiation:

Unfortunately electromagnetic radiation is almost inescapable these days, but here are some things you can do to minimise your exposure to it;

Watch your mobile phone –Use headphones or a hands free set, and wherever possible and avoid carrying it in your pocket too. Cordless Phones are also nearly as bad. Consider buying a protective case which fits over your phone and helps to minimise radiation exposure.

Ditch your phone watch – Do you really need a phone on your wrist? Unless you’re Maxwell Smart then I highly doubt it. Refrain from using a phone watch at all costs.

Refrain from using fitness tracking bands – Unless you are a professional athlete, then you have no reason to use a fitness tracking band. But if you must, then only use it when you want to monitor your structured exercise which is often no longer than an hour at a time, not your incidental exercise which is often measured over the entire day. And definitely don’t wear it to bed either. These things do more harm than good.

Computers and Tablets Devices – Limit your exposure; many people now read eBooks on their tablet – if this is the case ensure to turn the Wi-Fi off. Also ensure your kids limit their time on these devices as they are more susceptible to radiation than adults. Either way there are screens you can buy which reduce radiation.

Modems –Turn your modem of when you don’t need to access Wi-Fi including when you go to bed.

Electricity Meter/Smart Boxes – Ensure it is installed well away from where you sleep. If not then shift rooms.

Baby Monitors – Keep baby monitors as far away from your baby as possible and only use when necessary.

Electric blankets – You don’t need an electric blanket but if you must, then heat up the bed before you go to sleep then turn it off from the power point before you go to bed.

As you can see, there are many toxins in our environment wreaking havoc on our health. At the end of the day, we can’t eliminate all of them, but we can reduce them to the point which will have a profound difference on our health. Every bit helps so just begin to make small changes like swapping your deodorant this week, and then your cookware the following week. As you do so, you will literally begin to feel the difference in your health, and want to remove even more toxins from your life by swapping over to safer alternatives.

If you are concerned with the level of toxins already existent in your body, then it may be worthwhile getting tested. Speak to a good naturopath as well as your doctor who can advise you further.

So I’m curious, what things/products have you swapped in your life, and how do you feel from doing so?

Robert

October 6, 2017 0 comment

WHAT YOU CHEW RECENT POSTS

Look after your gut

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Did you know that your gut bacteria has a profound affect on your overall well-being? Well it does, which is why looking after it, is an essential attribute of what you chew.

The billions of bacteria (about 1.5kg) that live inside our bodies are called the microbiome – we all develop different microbial communities depending upon our genes, diets and any other bacteria we come into contact with. Over 95% of our bacteria live in our gut, mainly in our large intestine. Together they help regulate our immune system, our weight, and can also affect our mood.

Unfortunately, many of us do not have a healthy gut microbiome. In the short term, the implications of this are not too much really, mainly because it leads to things like food intolerances, but doesn’t kill you.

However over the long term, the implications of generalised inflammation are more serious and can lead to an increased risk of developing a host of chronic diseases including; type II diabetes, obesity, asthma, and so forth. It also leads to the not so obvious inflammatory bowel diseases including colitis, chrone’s and different types of cancer. And we see this reflected in the explosion of chronic disease rates the world over.

So why do many of us have such unhealthy guts? There are lots of reasons, but much of it has to do with what you eat…

The problem with processed foods:

To look after our gut microbiome, we really need to do two main things:

a) Maintain a diverse array of bacteria in our gut. Tasty, interesting, varied food is the way to go.

b) Eat foods which end up in our large intestine – You need to have the fibre to feed the bacteria.

Unfortunately, in today’s fast paced and ever time poor way of living, processed foods seem to have replaced a healthy and balanced diet. Here’s the problem; if we are eating processed foods, then;

a) We are not feeding our microbes, so our gut ecosystem becomes less diverse. This is because most processed foods are all the same – high in sugar, salt, artificial colours, flavours, preservatives and contain no beneficial bacteria. It’s essentially dead food. And,

b) Processed or sugary foods are usually absorbed into the body before they even make it to the large intestine, meaning they starve our healthy gut bacteria whilst feeding the bad bacteria.

How to look after your gut:

Your microbiome somewhat settled within the first 3 years of life, and broadly speaking you inherent it from your mum. The good news is that you can change what lives in your gut and you do this by changing what you eat. There are lots of foods which provide the nutrients which those little microbes need.

Pre-biotics vs Pro-biotics:

Whilst they may sound the same, they are different. So what is the difference between the two?

Prebiotics are simply the food source for probiotics. Probiotics are good live bacteria and yeasts essential for our health – especially gut health. Therefore prebiotics are needed for probiotics to flourish.

Foods high in dietary fibre are the best prebiotics – these include things like leeks, onions, garlic, asparagus, Jerusalem artichokes and chicory root.

Foods high in resistant starch are also great for your gut. Resistant starch can’t be digested by your body and becomes food for your gut bacteria. It is found in starchy plant foods such as beans/legumes and rice, fruits such as bananas and vegetables such as potatoes.

Ensure to introduce any of these foods into your diet slowly, as they may cause bloating and gas in the beginning. You may also need to drink more water (about 2ltrs per day on average) if you are consuming more fibre. As a rule, you should be aiming to get around 25grams of fibre per day, and most Australians are about half of that – with many below 5 grams per day.

In regards to probiotics, the best forms are fermented (or cultured) foods. In-fact, fermented foods actually contain both pre and pro-biotics making them synbiotic – meaning the prebiotic specifically acts on the probiotic present. Some of the most common and best fermented foods include:

Yoghurt – which is fermented milk with lactic acid bacteria.

Kefir – is a probiotic beverage made with grains or a starter culture which is usually added to either dairy, coconut or rice milk, and even coconut water.

Sauerkraut – is finely cut cabbage which has been fermented in a brine made of its own juice with salt.

Kombucha – is a fermented probiotic drink, made from tea, sugar and a scoby (synbiotic colony of bacteria and yeast). Kombucha is fast becoming super popular, especially with the hipsters and for good reason. It’s easy to make, delicious and packed full of goodness. It’s something I drink all of the time!

Other great fermented foods include things like;

Kimchi – a fermented vegetable product from Korea.

Miso and Natto (Japanese), as well as Tempeh (Indonesian) and are all fermented soy products.

Probiotics are also available in pill or capsule form, however natural sources are always best.

The best diet for improving gut bacteria:

I often get asked, is there just a simple diet I can follow to help me improve my gut bacteria? And the answer is yes, just as long as you can stick to it over the long term. There is no one diet that fits all but the Mediterranean diet is still the best for gut bacteria – and not one which is rich in pizza and pasta but rather one which has whole grains, vegetables, legumes, oily fish, red wine, yoghurt, seeds, and so on. Then you can just throw in some of the best of the fermented foods which I just mentioned.

Some diets which promote intermittent fasting have also been shown to promote great intestinal health. This would typically involve eating normally for five days a week, then restricting your calorie intake to 500–600 calories on the other two days.

No one diet fits all – everyone is different:

Each person reacts uniquely and differently when eating the exact same foods, so whilst this is great general advice, always consult professional medical advice when making any changes to your diet. In the future, you will be able to get a personalised diet to restore your microbe/gut bacteria, but for now the best advice I can give you is to eat the above foods and a wide variety at that. Also, try to choose organic where possible, but I’ll talk more about that another time.

The take home message:

What is clear is that an awful lot of diseases and other conditions where the body is effectively attacking itself, have all dramatically risen over the past 50 years or so and continue to do so at an alarming rate. And this is largely because our guts are not as full of the right sort of microbes as they once were.

But the good news is that many of these diseases and conditions can be avoided simply by looking after your gut bacteria. And as an added bonus, all of the good foods which feed your gut microbes, are also associated with slimness, meaning if you eat them, then you are less likely to put on weight – something which most of us need a helping hand with today.

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So tell me, have you tried using any pre or probiotic foods and have they assisted you to overcome any health issues?

Robert

August 9, 2017 2 comments