10 Things To Know About Your Microbiome

10 Things To Know About Your Microbiome

If you had to name the most exciting recent medical discovery, what would you say? As a health practitioner, I know my answer, hands down: the microbiome.

That’s the community of trillions of bacteria that inhabit our gut, mouth, lungs, nasal passages, skin, and brain. Although we’ve been aware of these bacteria for a while, until now we didn’t realize what a crucial role they play in just about every aspect of our health.

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How to Overcome Emotional Eating

How to Overcome Emotional Eating

How to Overcome Emotional Eating – 4 Tips To Let It Go For Good

Emotional eating can begin in childhood when food becomes your parents’ favourite tools of distraction and reward, wielded in response to various emotions and behaviours that you exhibited. As a baby, they silenced your cries with a bottle. As a child, they rewarded your good behaviour with candy, snacks, ice cream and various sugary desserts. As an adult, you may find yourself eating certain junk foods just because it reminds you of some happy childhood memory. – Huffpost

 

  • Do you eat more when you are feeling stressed?
  • Do you eat when you are not hungry or feeling full?
  • Do you eat to feel better? To soothe & calm yourself when sad, bored, etc?
  • Do you reward yourself with food often?
  • Do you feel powerless or out of control around food?

 

How to Overcome Emotional Eating – Difference Between Emotional Hunger and Physical Hunger

Physical Hunger

  • comes on gradually
  • can wait
  • is open to options – lots of things sound good
  • stops when you are full
  • eating to satisfy this hunger doesn’t make you feel bad

 

Emotional Hunger

  • comes on suddenly
  • feels like it needs to be satisfied instantly
  • craves specific comfort foods
  • isn’t satisfied with a full stomach
  • triggers feelings of guilt, powerlessness and shame

How to Overcome Emotional Eating  – Causes of Emotional Eating

  1. Stress – cortisol (stress hormone) triggers cravings for salty, sweet and high-fat foods – giving you a burst of energy and pleasure.
  2. Silencing uncomfortable emotions – numbing yourself with food so you can avoid feelings you would rather not have – anger, resentment, anxious, sad, lonely, shame.
  3. Boredom or emptiness – Fills a void for a short period of time.
  4. Childhood habit – rewards, nostalgia these can carry over to adult life.
  5. Social – overeat just because it’s there.

What To Do?

1.How to Overcome Emotional Eating – Identify Your Triggers – Keep a food and mood diary to track these. Identify them then backtrack.
What you ate or wanted to eat? What happened to set this up? How did you feel before you ate? What you felt as you were eating? How did you feel afterwards?

2. Find Other Ways To Feed Your Feelings – beyond food to meet your emotional needs. The keys to success are moving (dance, bike, swim, walk…), changing your focus (outside of yourself with music, friend, helping others, etc) and engaging in gratitude (get optimistic) are some universal tools.

Ideas are – Exhausted –> take a hot bath or spa, allow self to have quick nap, lay in sun outdoors & listen to nature; Lonely or down –> ring a fun friend, go for a walk with a friend or your dog, watch a comedy movie, crank up fun music; Anxious –> dance to your favourite song, go for a walk, do 15 minutes of yoga, take it out with a friend.

3. Pause When Cravings Hit – Take 5 before you mindlessly part-take – go outside and skip for 5 minutes, dance like a maniac to your favourite song, drink 2 glasses water, 30 sit-ups. This will interrupt your mindless pattern so you can exert your option to choose.

Remember it is key to learn to accept your feelings even the bad ones and remember you have control over your emotions…..a choice in each and every moment. An emotion lasts for 45 seconds you can choose to let it pass or hold onto it for 1 hour, 1 day, 1 year, a lifetime.
Allow yourself to feel uncomfortable emotions they can be scary but in reality, when we don’t obsess or suppress them, even the most difficult feeling subside relatively quickly and lose their power to control our attention.
Instead, opt for being present in the moment – feel it, smell it, hear it, see it. In opening up to our emotions, our lives become richer as they help us discover our deepest desires, fears, frustrations and the things that make us fulfilled and happy.

4. Prevention With Healthy Habits – Being physically strong, relaxed, well rested enables you to better handle what life throws at you. Living in overwhelm and exhaustion will send you straight to the fridge or pantry.

• Daily exercise – reduces stress, enhances mood, boosts energy levels, increases fitness
• Daily relaxation – schedule in 30 mins each day to relax, decompress, unwind. Recharge your batteries, break from responsibilities
• Connect with other – social activities, close relationships are essential to protect you from the negative effects of stress.
• Get at least 8 hours sleep – lack of sleep is linked to consuming more food and reduced satiety signals, plus increased stress levels.

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If you would like further information or help to formulate a diet plan which will reduce the urge to Emotional Eating BOOK HERE

 

Intermittent Fasting – Why and How?

Intermittent Fasting – Why and How?

Intermittent fasting is the latest buzz word in the health and wellness industry….which can immediately make you roll your eyes and dismiss it as just a craze.

But, before you do, I’ve seen fantabulous results from intermittent fasting, particularly in clients that have been doing all the right things but still can’t shift the weight or were inflamed, had high blood sugars or poor liver function test results.

Fasting has been practiced by many cultures for thousands of years, whether as part of a religious practice, to conserve food supplies or as part of a healing treatment.

In today’s world, we’re literally eating ourselves to death. Food is a comfort tool, social connector, reward, celebratory tool and much more.

What is intermittent fasting?

Intermittent fasting means eating in a compressed feeding window, so your digestive system gets a rest for a specific period of time. During the fasting phase you can drink water or clear non-caffeine herbal teas with no sweeteners, such as lemongrass and ginger, chamomile, or peppermint tea, if desired.

Why intermittent fasting works

Intermittent fasting gives your digestive system a break and uses that excess energy to clean, repair and rebuild your body. Digesting and absorbing your food can take up to 5 hours after eating and during that time your insulin levels are high, so your body can’t easily burn fat for energy.

When you’re in the post digestive phase, that takes place 8-12 hours after your last meal and your insulin levels are lower, you can easily burn fat.

When in the fasting state, your body naturally finds ways to extend your life. It’s kind of like a survival mechanism, where when faced with the possibility of starvation, your body will do everything in its power to heal and keep you alive.

Health benefits of intermittent fasting

Weight Loss

In my clinic I’ve seen huge success with 16:8 intermittent fasting for losing weight, especially if clients are already eating well but were lacking the results. For instance, they were eating cleanly, hydrating, de-stressing, doing a mix of strength and cardio exercise, sleeping well – yet their body still holds onto those extra kilos. It’s very frustrating for those people, but also comforting to know they’d do well if starving in the desert!

16:8 intermittent fasting practised daily dropped off the weight consistently and quite quickly.

Initially there will be hunger pangs but if you use herbal teas and lemon water in this period and ride them out, they will reduce over the days to follow.

For best results exercise at the tail end of a fast. Eg, Exercise in morning, eating window 11am to 7pm & fasting 7pm to 11am.

 

Gut Health

Giving your gut a break frees up energy for detoxifying, cleaning, repair and building, and also resets and lowers your appetite.

Intermittent fasting also improves gut microbiota, increasing the ratio of beneficial gut flora. This is a by-product from the positive changes of reducing inflammation, losing weight and normalising blood sugar levels.

 

Blood Sugar Levels

Intermittent fasting keeps blood sugar levels more stable and prevents the constant spiking and crashing of insulin levels that can have you craving sugars and chasing caffeine fixes all day long. It’s very helpful for those with diabetes or those struggling with fatty liver.

 

Reduces Inflammation

Inflammation is your body’s natural response to injury, toxicity and disease. Chronic inflammation is at the heart of many chronic degenerative diseases and ageing, as well as cancer, diabetes, cardiovascular problems and much more.

Intermittent fasting also enhances your body’s natural resistance to oxidative stress which reduce inflammation throughout your body.

Longevity

If you’ve ever seen an interview with a centurion, most talk of eating less, often one meal a day, and having gone through extended periods of fasting, whether their choice or not, in their life.

There’s an old saying “The less you eat, the longer you’ll live” and I’d have to agree with it.

 

Brain Health

Intermittent fasting prevents cognitive function decline and decreasing memory and learning as we age. And the anti-inflammatory effect can slow the progression of neuro-degenerative diseases, such as Alzheimer’s disease.

 

Heart Health

Intermittent fasting can improve your heart health by helping to lower the following common risk factors that contribute to heart dis-ease:

  • Blood sugar levels
  • High blood pressure
  • Inflammation
  • Cholesterol

Perfect for those with a looming family history of by-passes, stents, strokes, heart-attacks and more.

 

Ways to intermittent fast

There are three ways:
16:8 Method

Most popular and easiest method, involves you eating in an 8 hour window and fasting for 16 hours. This can look like first meal of day at 11am and last meal of the day at 7pm or 7am to 3pm. Set your own window to suit your life.

You can do this every day, only weekdays or a few times a week depending on the results you want and what works into your schedule.

Remember you can start anywhere and improve over time. It’s better than not starting at all. You learn by doing.

5:2 Diet

This involves eating a maximum of 600 calories two days a week. I liken it to whole food fasting. Make sure your diet on those days is of quality wholefoods like vegetables, fruit, nuts, etc.

24 hour

This method requires you to fast for 24 hours, ideally from dinner one day to the following day, once to twice a week.

 

Intermittent fasting is definitely worth trialing to set yourself up to remain healthy, energetic and disease-free.

Love to hear if you’ve tried it and what results you’ve gotten? Or if you need help to get started?

 

Holistic Life Coach Melbourne

Holistic Life Coach Melbourne

Holistic Life Coach Mornington – 10 Steps To Creating Life Balance

How to weigh up priorities to find peace and harmony.

 

1. BECOME AWARE

Draw a pie chart and section off the areas of your life: work, home, play, family, relaxation, meditation/exercise. Create a chart of how much time you’d like to give these areas. How unbalanced are these two versions?

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The Miracle Morning Hal Elrod – Transform Your Day in 6 Minutes

The Miracle Morning Hal Elrod – Transform Your Day in 6 Minutes

The Miracle Morning Hal Elrod – Transform Your Day in as Little as 6 Minutes

Sick of rolling out of bed day after day…serial snoozing your alarm and feeling overwhelmed, stressed and scattered all day long?

Want to live your best life not just exist?

Here’s a fantastic framework for doing just that called SAVERS by Hal Elrod, author of Morning Miracles.

“Love the life you have while you create the life of your dreams. Don’t think you have to choose one over the other.” “Remember, the moment you accept total responsibility for everything in your life is the moment you claim the power to change anything in your life.” – Hal Elrod

1. S for Silence – Instead of hitting the snooze button, then rushing through the day stressed and overwhelmed, invest time just sitting in purposeful silence. As you sit in silence, you relax your body, quieten your mind and allow your stress to melt away. Developing a deeper sense of clarity, purpose and direction.

It could be a prayer of gratitude and appreciation, listening to a meditation app for 10 minutes, breathing deeply and centering yourself with feet on the floor for 2 minutes.

 

2. A for Affirmations – Affirm with emotion & feeling statements to remind you of your unlimited potential, your most important goals and the actions that are required today to achieve them. Reminding yourself of how capable you are motivates you. Touching on which actions you must take, re-energises you to focus on doing what’s necessary today to move you towards where you desire.
This may be “How can I lovingly improve on the greatness that already exists?”, “Life is happening for me not to me”, “I am gratitude. I am courage”. Find one that sits right with you then develop and add to it over time.

 

3. V for Visualisation – Now close your eyes and visualise what it will look like and feel like when you reach your goals or desires. Seeing your ideal vision increases your belief that it’s possible and your desire to make it a reality. Your brain does not know the difference.

 

4. E for Exercise – Move your body to increase the flow of blood and oxygen to the brain. This could be as little as 5 minutes or ideally 20-30 minutes. The aim is to raise your heart rate, generate energy, alertness and focus.

I personally stretch for 5 minutes each morning, then get my heart rate up by jogging, skipping, pilates, strength training either arms, abs, butt/legs for a total of 20-30 minutes. Do what suits your body.

 

5. R for Reading – Listen, read or watch something inspiring that helps you learn a new idea or concept that you can incorporate into the day to improve your relationships, mindset or work. This can take just 5 minutes or 1 page. Youtube can be wonderful here.

Wayne Dyer, Deepak Chopra, Brene Brown, Tony Robbins, Shaun Achor…….and so so many more.

 

6. S for Scribing – Write in your journal 3 things you are grateful for, 1 thing you are proud about yourself and top 1-3 things you are committed to creating that day. By doing this you create clarity and motivation that you need to take action.

 

Start today.

How would you feel if this is how you started the beginning of each day.

How would the quality of your day & your life improve?

Make it a must and watch your life soar and your dreams come to fruition.

Start with as little as 1 minute for each of these steps. I personally wrap it all into my hour of power each morning.

Taking 30 minutes for exercise & 10-20 mins for silent meditation, the rest in few minute blocks. The Miracle Morning Hal Elrod

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