All Posts in Category: Lifestyle

Stop procrastinating. Boost Dopamine and achieve your goals!

Dopamine motivation with our Sunshine Coast NaturopathsAre you physically motivated enough to reach your goals?

This time of the year we will all start to think about what we want out of 2017. For some of you your health may be at the top of the list. Too often we set these goals and we don’t achieve them. We say I will start the diet on Monday, I will pay the credit card next month, take the dog for a walk tomorrow, empty the cupboard next week. Goals are usually not achieved because we procrastinate.

What if there was a hormone that we had in our body that kept you motivated, goal orientated and focused?
Well, this hormone actually exists – it is called dopamine!

Dopamine is often referred to as the “feel good” chemical. When it is low the person is more likely to feel depressed, lack pleasure, be unmotivated or lethargic. Those with Attention Deficit Disorder (ADD) usually lack dopamine. Most people have heard of serotonin because many anti-depressants work on serotonin, but many have not heard of dopamine even though it is critical in clarity, happiness, focus and wellbeing.

So how can you increase dopamine levels naturally?

Are you suffering with digestive problem? It is critical that your gut is healthy, as all good health starts in the gut. Your stomach is the beginning of protein digestion, where protein is broken down into amino acids. To make dopamine your body needs plenty of the amino acid tyrosine. If you have reflux, bloating, food sensitivities or indigestion it may mean that you are not digesting your proteins efficiently. So digestive dysfunction needs to be addressed.

Dopamine is made from protein and a cocktail of other important nutrients like vitamin C, iron, magnesium, B vitamins and zinc. It is also wise to consider increasing foods high in tyrosine such as almonds, avocado, bananas and poultry. You need to make sure your diet has plenty of colour too. If any of the dopamine cofactors from the diet are missing it makes it very difficult for the body to produce dopamine.

A study published in 2008 in the Journal of Nutrition & Metabolism demonstrated that low dopamine levels are associated with an inability to control portion sizes, so you are more likely to overeat. So if your goal is to shed some weight we need to get those dopamine levels up!

So how do you know if you are low in dopamine? There are clinical pathology tests as simple as a urine test that can determine your neurotransmitter levels.

If you know you procrastinate and put your goals on hold, you may be in need of more dopamine!

 

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How To Tell You Have an Autoimmune Disease

Your immune system fights for you every day, eliminating bacteria, toxins, parasites, and other foreign invaders that can make you sick and even lead to death. It is your greatest champion in the role of keeping you healthy day in and day out. In the fight against illness, your immunity is your greatest and most effective weapon.

When your immune system malfunctions when it mistakes you as the foreign invader – it turns into an adversary. It begins to interpret healthy cells as enemies to be destroyed. This can lead to the damage of many tissues and organs throughout your body, can stimulate abnormal organ growth, and can negatively affect basic organ function.

As many as 50 million people are currently suffering with an autoimmune disease.

Currently, there are more than 80 identified autoimmune diseases that affect various parts of your body inside and out. The signs of autoimmune disease can be systemic (affecting the entire body) which makes them difficult to trace. The true source of body-wide distress can take various doctors, intensive testing, and a long time to identify.

75% of autoimmune disease diagnoses are made in women.

Autoimmune diseases are the leading cause of disability, the leading cause of death, and there is no cure at this time. Since doctors are unable to treat the source of the chronic condition, they work to treat the symptoms and keep them under control.

Common Signs of Autoimmune Disease

  • Persistent fatigue no matter how much rest you get
  • General weakness
  • Itchy, patchy, or dry skin – may be accompanied by rash
  • Sensitivity to temperature (hot or cold)
  • Pain or bloating in the abdomen
  • Dizziness, repeated falls, or poor coordination
  • Hair loss
  • Seizures, trouble concentrating, memory problems, or mood swings
  • Unexplained loss or gain of weight
  • Insomnia
  • Pain in muscles, joints, or head
  • Digestive distress that may include constipation, diarrhea, or painful bowel movements
  • Repeated issues with miscarriages or blood clots
  • Tremors, numbness, tingling, or paralysis in extremities
  • Difficulty swallowing, gagging, or dry mouth

Before you make an appointment with your doctor, make sure you have a complete family history and have written down a complete list of symptoms – even if they seem unrelated. It is important to identify the symptom(s) that directly influences your quality of life. That will determine what specialist you need to see.

If your doctor does not take your questions or list of symptoms seriously – find another doctor. If they try to convince you that the way you feel is “all in your head,” get another opinion immediately and keep getting other opinions until someone gets to the bottom of why you feel the way you do.

Most people with a host of differing indicators end up with a primary care physician who coordinates their care among specialists required to treat specific signs of autoimmune disease.

signs-of-autoimmune-disease-IG

If You’re Diagnosed with Autoimmune Disease

You can control the symptoms of autoimmune disease with a few lifestyle changes and a true focus on your health and wellbeing. Limiting your intake of junk food, sodas, excess alcohol, and tobacco will help to detoxify your body.

  • Increase your consumption of organic fruits and vegetables
  • Drink plenty of water
  • Eat more wild caught fish, grass fed beef (in moderation), and organic poultry
  • Get your healthy fats from products such as grass-fed butter, olive oil, and coconut oil
  • Avoid refined sugar, salt, and flour
  • Do whatever you can to resolve physical, mental, and emotional stress
  • Make sure you get plenty of quality sleep every night
  • Exercise regularly – even if it is low impact – but listen to your body

During flare-ups of autoimmune symptoms, try to remain calm. Listen to relaxing music, practice deep breathing, and focus on a lessening of the pain or discomfort.

There may not be a cure yet but you can still live a healthy, happy life while managing the symptoms of autoimmune disease. By caring for your body and doing everything possible to protect your health, you will have many wonderful years remaining.

Read more: http://dailysuperfoodlove.com/5519/do-you-have-signs-of-autoimmune-disease/#ixzz3gn1e5146

Where to next?

Book your FREE Naturopathic Assessment Consultation to get you started. Consultations start at $57. 

We use the ‘Healthpoint‘ health fund rebate system in the clinic our accredited Naturopaths have current health fund provider status. This means if you bring your card to the consultation you can usually claim your rebate on the spot using our Healthpoint terminal, and only pay the gap on your consultation. This helps you see your health fund benefit sooner.

No matter where you are, we can offer naturopath consultation by phone or skype consultations and nutritional supplementation through Australia and Overseas. Alternatively, we would love to see you in person in our Brisbane or Gold Coast Clinic either or Buderim Naturopath or Caloundra Naturopath Clinic on the Sunshine Coast.

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Drinks to Help Weight Loss

3 Fat Burning Drinks to Help Your Weight Loss

fatburning

With the Australian diet becoming more and more entrenched in a mess of unhealthy, sugary foods and nutrient-lacking, processed by-products, weight gain is on the rise. It sucks, but it’s true. Every year brings with it more and more cases of diabetes and heart disease, both of which are commonly associated with imbalanced diets and lifestyles. At the same time, many of the people who suffer from weight gain are also at a loss for how they can burn fat.

But there are ways to do it.

Outside the benefits of exercising regularly and cutting out junk food, there’s another fat-burning tool that you can also use to drop a few pounds – drinking juice. Well not just juice, there are a few other drinks in the mix as well. So if you want to make a change, here are 3 fat burning drinks that you can use to lose some of that weight:

1. The Monster Detox Mix

Ingredients:
– 1 celery stick
– ¼ of a beet
– 3-4 kale or spinach leaves
– 1 carrot
– 1 slice of ginger

How does it help with weight loss?

This particular mix of veggies actively work together to flush toxins out of your body. Many of these toxins make it more difficult for your body to burn off excess fat. By drinking this juice, you can up your metabolism and make it easier for your body to become an active fat burner. While it won’t directly have an effect on your fat content, it will help get your body to a state where it can slim down more easily.

2. Green Tea

Try drinking about 5 mugs of green tea a day for 1-2 weeks. The water content works to improve your metabolism, and the energy boost that you get from the tea can increase your heart rate. By increasing your heart rate, your body will work harder to pump blood throughout your body – burning more calories in the process.

3. Cold Water

It can really be this simple. Water on its own is a basic tool that people use to burn through their excess fat. Like the other drinks on this list, water can be used to increase your metabolism, which ups the rate at which your body burns through calories.

You can also drink water in between meals to help silence any cravings you have for extra food. One of the biggest causes of weight gain is overeating, so knowing how to put a stop to the urges is imperative if your goal is to take a few inches off of your waistline.

In general, you should try to drink enough water to fill half of your body weight in ounces. So if you weigh 160 lbs, squeezing 80oz of water into your day should be a goal – maybe even more if you’re active. Just be careful not to drink too much, because there will eventually come a point where it becomes unhealthy.

All of the drinks on this list are primarily selected because of the effects that they have on your metabolism. By increasing your metabolic rate, your body will work harder to burn through calories and keep excess weight from sitting on your waist.

Sources:

http://livewell.jillianmichaels.com/cold-water-losing-weight-4854.html

http://authoritynutrition.com/green-tea-and-weight-loss/

http://www.wellnessresources.com/weight/articles/why_toxins_and_waste_products_impede_weweig_loss_-_the_leptin_diet_weight_l/

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Good Mood Food!

We all know that food can affect our weight, skin, cardiovascular system and energy, but did you know it can significantly affect your mood and Sunshine Coast Integrated Wellness Clinicmind? There is always more that can be done in correcting your diet for mental stamina, calmness, clarity, motivation and happiness.

A diet centred around food for mood should include eating ideally grain free, increasing high nutrient value foods, significantly increasing the fats your brain loves and increasing fermented foods.

Neurotransmitters are made from a huge range of nutrient cofactors, but the most clinically significant nutrients that are often low are zinc, vitamin B6 and magnesium. These nutrients are all essential for the formation of serotonin, dopamine and GABA. A naturally colourful, diversified vegetable loaded diet with a good level of proteins will ensure these vitamins are available.

Why reduce the grains for a happy mind? Grains contain lectins, a known gut irritant, and phytic acid, which inhibits bioavailability of nutrients needed for neurotransmitter production. Grains are often heavily farmed, so often are nutrient poor. And most importantly they almost always take place of what should be vegetables thus reducing mood boosting nutrient intake.

The first questions I often get asked is “Will I get constipated if I reduce grains?” Yes you may, but that is not normal. If you are constipated it is probably because you have either not increased your vegetable intake enough, you have not drank enough water or your gut flora and/or enzyme activity is out of balance. In which case it is best to see a Practitioner as there are many physiological factors that need addressing as one diet does not fit every single person.

Fermented foods are becoming so popular and for good reasons. Kefir, sauerkraut, kombucha and kimchi are all superb examples of imputing good bacteria into your gut. Bacterias help with increasing your nutrient absorption, providing precursors for neurotransmitters, balancing inflammatory responses and digestion of your food. It is well documented that gut bacteria can indeed affect our mental state. The more of the good bacterias that are there the more in favour your microbiome is for a happy mental state.

Your brain is mostly made of fat so it is important to include plenty of good fats in your diet. Omega 3 fats fatty acids, naturally high in seafood, is a key nutrient in nerve function. Research shows us that omega 3’s can reduce significantly inflammation in the body, and inflammation has been implicated as a contributing factor of many psychological imbalances.

How you feed your gut, is how you are feeding your mind. Make your diet naturally colourful, eat foods that are not processed, eat plenty of vegetables, drink copious amounts of water, eat moderate protein & plenty of good fats.  The results can be transformational!

This article was written by Suzi Le Fanue and published in Holistic Bliss magazine April edition.

Phone 54584800 for your FREE Introductory Consultation.

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Magnesium might be missing of the important used minerals? If you are stressed or tense, you probably are!

Magnesium. A naturally occuring macro-nutrient essential during times of stress.

Magnesium, one of my FAVOURITE nutrients. It is a ‘macro-mineral’, meaning it is needed in huge amounts. It is used in about 300 pathways in the body, but is sadly deficient in many people. It is used to support you in times of stress and inflammation, it is also cardio-protective, helping to regulate blood pressure and balance your mood… the list can go on and on. SEO Company in Goa

Did you know that 99% of magnesium is stored in your bones, muscles and non-muscular soft tissue? Osteoporosis is often treated by just a calcium supplement (and usually not an ideal form of calcium- another story!), calcium and magnesium are BOTH what keep bones and teeth strong. It is like the concrete maker for bones.

Magnesium is a co-factor and cell regulator. Your body cannot function 100% without sufficient magnesium.

Why is it low in so many people?  
Stress and lack of magnesium rich foods in the diet. At times of stress your bodies requirements for magnesium are higher, and the diet often doesn’t provide enough as it is. Not long ago our food was very magnesium dense, but not any more. With the increase in consumption of processed foods this also reduces how much magnesium you take in. Factoring this with possibility of reduced nutrient absorption because of SEO Service in Goa allergies or bacteria and stress, and you now have a deficiency. It really isn’t that hard to become magnesium deficient.

What happens if magnesium is deficient?
Magnesium deficiency has been linked to: high blood pressure, muscular tension, restless legs, neurotransmitter reduction, fatigue, headaches and migraines, asthma, diabetes, PMS, insomnia, mood imbalance, bone degeneration, decrease liver detoxification, fibromyalgia, inflammation.

Should I take a supplement?
You could take a supplement, but the problem with supplements is they are not all created equally. So I never suggest just going and buying any old magnesium supplement, unless under the guidance of a Practitioner. Some magnesiums can actually be harmful if taken for too long a period of time. And some are absorbed better than others. And some forms are better for certain conditions.

What foods are high in magnesium?
Dark green leafy vegies, nuts (especially brazil nuts) , seeds, raw cacao powder (not milk chocolate ;)).

Reduce soft drinks, sugar and processed grains as these all reduce magnesium levels in the body.

Enjoy! 🙂

Suzi Le Fanue
www.integratedwellnessclinic.com.au
info@integratedwellnessclinic.com.au

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Blueberries. A powerful anti-ageing food!

Blueberries! Anti-Ageing food Packed with anthocyanins, they slow down the ageing process, lower inflammation and are lower in fructose than other fruits. They are high in vitamin C and potassium. And best of all, they taste delicious. Eat them in salads, smoothies or straight from the punnet. Mmmmmm

My favourite Blueberry Muffin Recipe:

Ingredients:

  • 2 cups almond meal
  • 2/3 cup bluberries
  • 2 teaspoons baking powder/bi carb soda
  • 1/4 teaspoon salt
  • 1/2 cup (1 stick) butter, melted
  • 4 eggs
  • 1/3 cup water
  • Dash of vanilla
  • Sprinkle of cinnamon
  • About 1/3 cup agave or stevia to taste

Preparation:

1) Preheat oven to 180C. Besan Ladoo Recipe Maharashtrian

2) Butter a muffin tin. I sometimes use a slice tin.

3) Mix dry ingredients together well.

4) Add wet ingredients and blueberrier and mix thoroughly

5) Put in muffin tins or tray and bake for about 20 mins. Stick a knife in to check they are pretty cooked, bear in mind that almond meal muffins are more moist than wheat muffins.

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