August 13, 2018
It’s really hard to know how you’re going with your health goals if we think beyond the typical weight loss measures of kilos on the scale or centimetres on the tape measure. Tracking your progress is one of the best ways to keep you accountable, plus provides a good motivator for smaller goals that are achieved along the way.
We often find with our clients that the scales and weight loss may not be shifting, despite consistent exercise and clean balanced eating. Unfortunately, health is not as simple as calories in and calories out, with elements like sleep, stress, a sense of purpose, confidence, and of course happiness all playing a part in contributing to our health.
The figures from the Wellbeing and Resilience Centre at the South Australian Health and Medical Research Institute (SAHMRI) tell a clear story, with the Centre establishing that human wellbeing is the single most important issue for our population, economy and way of life. In other words, we can’t afford to leave wellbeing to the individual only anymore if we are to create a thriving society and country. Mental illness alone costs the Australian economy $190 billion each year, or 12% of GDP! This is the equivalent of nine million days of work every year.
High performing workplaces have been found to have significant competitive advantages compared to their peers such as:
Up to three times more profitable
25% more innovative
23% better at retraining new employees
12% more productive
The research shows that if an organisation is not looking at wellbeing, then you won’t have great productivity, will lack innovation, and you won’t be an employer of choice.
Corporations are starting to acknowledge the role that they play on employees’ health, and overall there is a move towards dealing with our health proactively rather than reactively. Employee wellbeing has previously been seen by many as too subjective and obscure to have any tangible ROI or measurable way to demonstrate the effectiveness of programs targeting this.
Introducing an index which measures key elements of overall employee experience, which can be benchmarked to other industries and tracked over time, not only allows workforces to be better equipped to have effective wellness initiatives, but also empowers employees to take personal responsibility with their health, supported by their employer.
At EBM, we created a new index for measuring overall wellbeing in the corporate space. The creation of this index went through a rigorous research process (we won’t bore you with the details!) but allows you to compare your individual scores, industry scores, and compared to the broader corporate Australia rating. All in a quick 5 minute survey! You can see our model that includes four sub-indexes for the key categories.
If you’re interested in getting your own score or getting your organisation involved, email us to find out more!
We’re flying through 2017 – can you believe it’s already June? But we’re using this month as a time for internal reflection and assessment as to how we’re faring this year.
For this week’s blog, we’re looking at our nutrition to see where we might be holding ourselves back.
Fruit & Vegetable Test
We have previously been told that we need 5 (vegetables) and 2 (fruits) a day to help prevent various diseases and remain healthy, but new research has come out showing that 10 portions a day may give us longer lives. The study by Imperial College London calculated that such eating habits could prevent 7.8 million premature deaths each year.
One of the researchers, Dr Dagfinn Aune said: “Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system.” Compared with eating no fruits or vegetables a day, the research showed:
~ 200g cut the risk of cardiovascular disease by 13% while 800g cut the risk by 28%
~ 200g cut the risk of cancer by 4%, while 800g cut the risk by 13%
~ 200g cut the risk of a premature death by 15%, while 800g cut the risk by 31%
So the basic message is the more the better.
Now what does that mean for you? It means that we need to jam pack every single meal with vegetables, as the ‘meat and three vege’ for dinner is no longer going to cut it. But how do you do it?
1. Breakfast: integrate vegetables (spinach, avocado, tomatoes, kale) into your breakfast through a vege-packed omelette or a super-boost smoothie. When you mix the vegetables with either the egg mixture or some fruit in your blender, you won’t even taste the goodness that you’re getting.
2. Lunch: have a salad-based lunch packed with mixed vegetables that can be integrated with your lean protein (animal or plant based). Or for those colder months, bring leftovers of slow cooked stir-frys and soups.
3. Dinner: form the foundation of your dinners on vegetables rather than carbohydrates. For example, use grated cauliflower instead of rice or spiralled zucchini instead of pasta. Using vegetables to replace carbohydrates not only ups your vegetable servings, it also cuts down on the sugar hit you may be getting from the carbohydrates at dinner.
4. Snacks: fruit is one of the best snacks to have, but don’t forget that chopped up vegetables dipped in hummus is also a killer snack. Combine that with some nuts and you’ve got a wholesome snack.
If there’s ONE element that we could all do with cutting down on, it’s sugar. Even if you’re not one to add sugar to your morning tea/coffee (but particularly if you are!), there are hidden sugars in most of the packaged foods that we’re eating.
Health research tells us that we should be limiting our sugar intake to 3-5 teaspoons a day, or in other words 5-15grams of sugar. Factoring this into your day is made more difficult by the fact that ‘serving sizes’ are often misleading calculations of the amount of a certain food we are going to eat.
To really take stock of your daily sugar count, track your intake of all foods over a standard 7 day period and see the breakdown. Our favourite tracker is MyFitnessPal.
Here at EBM we don’t believe in calorie counting. Our bodies don’t seem to enjoy being told that we need to restrict our food, and they certainly don’t want to feel like they’re missing out.
However, we do need to be mindful of how much we are consuming throughout the day compared to our energy expenditure. More often than not, it is our snacking in between meals that lets us down in the calorie consumption department.
Our body isn’t made to be constantly digesting foods, as there are loads more primary functions that it needs to be completing. Think of eating like emails on your computer. You want to be focusing on your core work – the projects that drive the output you do each day. But emails continue to trickle in throughout the day, distracting you away from your core task.
Snacking is the same principle for our body. Instead of our body being able to focus on detoxifying, replacing new cells, and recharging (the core task), it has to keep coming back to digesting foods (the emails).
Take stock of how often you are eating throughout the day. The fitness industry has unfortunately advocated for these six small meals throughout the day to allegedly ‘keep our metabolism firing’. But the research just doesn’t stack up. Findings from intermittent fasting shows us that allowing the body considerable breaks between meals (anywhere from 4 to 18 hours overnight) does wonders for our body’s longevity. If you are eating more than 2-3 times per day, see whether you can limit that down by 1 meal in the first month.
Cravings seem to now be a regular part of life – that 3pm slump sends millions of Australian’s to the proverbial cookie jar to get their afternoon hit. In coaching, we talk about the 8 main causes of cravings and being able to identify the cause for the craving helps to eliminate or reduce it. This week, just identify the timing and the source of your cravings. Next week we’ll go through what those cravings mean and how best to overcome them.
So it’s easy to see how our eating and energy habits can slowly start to sabotage us. Taking stock every 3-6 months can help lead us back to the path we set off on at the beginning of each year. Remember, we don’t fall off the bandwagon, we drift; to get back on we need to assess where we are.
Photo Credit: @smoothie._
To wrap up the month of May we have Dr Peter Romero giving us the insights on all things health, turning vegan, and alternative medicine. It’s very interesting to hear from a doctor who is very progressive and and open to preventative and holistic health. We wish all doctors could think this way! In any case, let’s jump straight into this interview and hear about how the Western Medicine side are thinking.
Can you tell us a little about your background and how you decided to get into medicine?
I was born in Coffs Harbour in 1958 and lived on a small farm in Bonville growing up. I attended a local 3 teacher primary school and then public high school. I had appendicitis aged11 and that and a wish to do something to help others and have an interesting job made me decide to be a doctor at age 12. I started medicine before my 18th birthday and graduated from Sydney University before my 23 birthday. I spent 4 years residency at Westmead Hospital where I decided that rural general practice was what I wanted to do. I am now in my 32nd year of private practice in Nelson Bay.
Western Medicine has obviously come a long way in accepting the more alternative and Eastern forms of medicine, but where do you think the future of Western Medicine will go?
That may be an assumption from talking to me. I am not sure that it has become all that more accepting overall. Western medicine on the face of it tries to adopt the “Scientific Approach” for treatment. Unfortunately it is all about the treatment of disease and not about health promotion. In general we treat a society that believes that we can cure a lot more than we can, and believes there must be a pill for everything. For example, many smokers with emphysema can’t believe there is no cure.
Yes it seems the difference between Western and Eastern medicine is treating symptoms versus finding the cause respectively! There’s definitely room to grow in Western medicine for looking to be more preventative rather than reactive.
Do you think there’s a place for doctors to be suggesting these more alternative methods of healing to patients such as certain dietary changes or mindfulness and meditation exercises to help with anxiety and depression?
YES. 70% of the disease we treat is caused by lifestyle. Poor diet ( despite everyone believing the contrary), lack of exercise, being overweight (2/3 of the population), plus stress, poor rest and sleep, are all lifestyle factors contributing to 70% of diseases. Most people do not realize that diet, lack of exercise and stress are responsible for much of the depression and anxiety that we experience. Type 2 Diabetes and Ischaemic Heart Disease are increasing exponentially and are totally preventable with lifestyle changes. We can be doing this work as doctors to work to heal this rather than just give another pill.
70% is such a big number! It almost seems like we’re trying to make ourselves sick with all those areas you mentioned! What relationship do you see doctors having with holistic health coaches in the future? I.e. is it congruous and work in unison or is it more at odds with each other?
Many fail to appreciate there is a continuum from optimal health through to only fair health before the onset of disease. I am frustrated that so many settle for mediocre instead of aiming for abundant health. Many wait for a crisis before valuing their health. Society needs re-education. Doctors can help but so few listen from my experience. I am hoping for more prevention. I value holistic health coaches but too few in society do. Doctors will go on treating disease much of which could have been prevented. Health coaches can provide information and motivation in that preventive health sphere.
It’s definitely something that I think many health coaches can relate to in that frustration of settling for mediocre health. That’s a great way to put the relationship between doctors and health coaches – one of complimenting each other but there is a long way to go before Western medicine as a whole accepts the role that health coaches play! They’re not all as forward thinking and prevention focused as you.
We understand that you’re a vegan going on almost four years now? What made you decide to make that change and what differences have you seen in your health from it?
Prior to switching to an almost completely “Plants as grown” diet almost 4 years ago I was semi- vegetarian (remember that beer and chips is vegan but not healthy!). I then read “The China Study” and watched the DVD “Forks over Knives” and then became involved in the CHIP- Complete Health Improvement Program. I lost 5 kg without limiting food volume and got a whole lot more energy and felt younger with less aches and pains.
There is so much information out there now on what the benefits are of cutting out animal protein and you just listed some great sources there. It’s all well and good to read something or watch a documentary on WHY we should do it, but it’s HOW to make the switch that often trips people up. What would be your top tips for someone trying to start a vegetarian or vegan lifestyle? How do you make the change sustainably?
There are 2 ways; see which works for you. The easiest seems to be “Double the Good and Halve the Bad” and just keep taking steps in the right direction. The other is just “Jump in the Deep End”. Although this seems more radical it takes 21 days for our taste buds to change. Get a coach or attend a program. Involve a friend, keep a diary. Involve exercise and meditation at the same time so you are making changes on the whole rather than just your diet.
Ok so finally, what is your most important advice to your patients who are looking to improve their overall health?
Lots of fruit and vegetables; 5 serves may not be enough.
Move; the more the better. Find something you can enjoy.
Sorry that’s 2 but they are both so important!
There’s been a lot of chat in the past couple of months about Millennial’s, and various ‘experts’ coming forward to say why they aren’t able to afford a house, or keep a job, or prosper in life. The most famous is this one from Steven Sinek on Millennial’s in the workplace.
There’s been a range of ideas put forward as to how we can save for what we’ve been wishing for, from cutting down on a daily coffee to eliminating our beauty regimes, and stopping overseas travel. While it seems ludicrous to our grandparents that we would do all these things when trying to save for a house, are they now considered essentials in our daily life or can we afford to cut them out?
One area that seems to be costing anyone who works a corporate job, which these days consists of much more than just the traditional 9-5pm, is food. On average if you spend $10 on takeaway lunch everyday, that’s $50 a week and $2,400 for a 48-week year. Compounding this is dinners out, with an average spent of $40 3 times a week, that’s $120. Per year that equates to $6,240 and this doesn’t take into account expensive weekend meals or holiday feasts.
As we start to put financial and other goals on our list as we get older, saving starts to become that much more important. With compounded interest on that saving of $8,640 (lunches and three dinners out) per year that’s the equivalent to $47,741 over 5 years and $108,573 over 10 years. Throw your daily coffee into the mix and that’s quite a nice little savings jar!
So how can we save $8,640 a year to do this? One answer to this: meal preparation. You do not have to be a body builder to nail meal prep, and you do not have to think of meal prep as just chicken and broccoli. The health benefits of meal preparation go beyond the financial savings that you’ll make. When you know what is going into your food you are in control of exactly what you’re eating, and there’s no secret sauces or hidden ingredients that are hindering your health goals.
If you can just dedicate a few hours on the weekends to your meal prep the “I don’t have time or the energy” argument becomes a mute point. So how do you do it?
1. Find 20 Recipes.
20 may not seem like a lot, but as you get into meal prepping you only use about 10-20 recipes for the whole year. You’ll find ones that are your favourite and that you have down pat and are easy to prepare. Focus on recipes that are quick and easy and require little preparation time. They should integrate your three key macros: protein, carbohydrates and fats in the correct proportions.
2. Take a Cooking Class.
It seems that knowing how to cook delicious and wholesome food has become a bit of a mystery. While many will argue that great cooking is an art, unlike other creative endeavours ANYONE can create good food. Learning from the pros is not only a fun way to experiment with food, but it also provides you with some great fundamental skills and will add to your recipe base.
3. Experiment with Herbs and Spices.
If you want to make your food go from good to great, you need to get comfortable with using different flavours. Herbs and spices are the easiest and healthiest way to add depth and taste to your meals. You’ll start to learn what you like combining together and which flavours you prefer. If you want to really go above and beyond, you can start your own herb garden on your balcony. Having the fundamentals like basil, rosemary and thyme can give you an endless supply of herbs at your fingertips!
4. Dedicate 3 Hours a Week.
When we cook throughout the week it can get tiring, messy and blowout into hours of preparation, cooking, and cleaning. If instead you set aside 3 hours on the weekend to do all of this, you cut down the time that you need to spend overall and particularly during the week when you arrive home from work. Set yourself up with your breakfast, lunch and dinner containers with everything cut up, cooked if possible, and ready to just be reheated or thrown in the oven. Our favourite tip is having glass jars with all your vegetables already chopped up so when you get home you just need to switch on the oven, throw them on a tray, and cook!
5. Rinse and Repeat.
Fortunately in this domain practice makes perfect. As you start to find the 10-15 recipes that you like each week, you’ll become more efficient and quicker at preparing those foods. Make it a ritual that you dedicate the time to yourself on the weekends to be fuelling your body for the week with nutritious and healthy foods.
Saving money is a great way to motivate yourself to eat healthy. Create a list of goals that you want to achieve with specific timeframes and see the dollars you are saving from meal preparation going towards helping you make them!
Wrapping up the month on synchronicity and listening to your intuition, we’ve secured yogi Nicole Belliveau from the Byron Yoga Centre to take us through her little tips and tricks. Nicole started yoga at a young age now is a host and teacher at the Byron Yoga Centre. She also trained as a Registered Holistic Nutritionist and is passionate about all things health and wellness.
So let’s get into the interview!
Nicole can you tell us a little about your background and how you wound up at the Byron Yoga Centre?
I am a Canadian who grew up with an active lifestyle but poor quality food. Somewhere in the transition from mcnuggets to quinoa, I took a leap and studied Holistic Nutrition. While learning about food science and the healing benefits of whole foods, real transformation happened. Now as a Holistic Nutritionist, I have a much healthier relationship with food and nourish myself with an organic plant-based diet.
I started practicing yoga at a young age almost 10 years ago. It started off as another form of physical exercise but slowly I started to feel the benefits on deeper levels. On my mat was the first time I truly connected with myself. It is where a lot of my healing and self-love happens.
In January 2016, I arrived at the Byron Yoga Centre to study and become a yoga teacher. After the course finished, I asked to volunteer for a few weeks to soak in all the knowledge I gained and the beauty of the centre. Over a year later, I still haven’t left! I now have the privilege to be one of the Retreat Hosts; I teach some yoga classes and wellness workshops, ensure the retreats run smoothly and most importantly that the guests are happy and relaxed. I feel blessed every day to be in a position that allows me to grow in a healthy environment surrounded by like-minded people.
Wow what a journey to end up there permanently. It’s funny how life takes us to the places we need. How do you keep balanced and centred with so much going on? What’s your secret tip?
I don’t have one specific tip but rather a combination of habits that make up a healthy lifestyle that invites vitality and clarity to take the best step forward. I make an effort to eat nutrient-dense living foods, practice meditation and yoga, ensure adequate sleep, spend time in nature and fill my mind with content that inspires me to be and live better. Some days I slip off the health wagon but i’ve learned to accept this and not be too hard on myself. Reminding myself what I am grateful for, to breathe deeply and be present helps me stay positive and get back on track.
It’s nice to know that even yogi’s can fall off the bandwagon – makes us mere mortals feel a little better! We’re talking a lot about synchronicity and intuition this month. That can include things like finding your own tribe with similar interests, listening to what your body needs for nutrition, choosing the movement exercises that work for you, and finding time for yourself. Can you tell us a little bit about how you have tapped into your intuition?
For me, tapping into our intuition is connecting to our true self, in the present and using it to guide our thoughts and actions. When we are aligned with this inner wisdom, it is easier to recognize what will serve our highest good and purpose. Our intuition always speaks to us but sometimes there are distractions that get in the way.
When I feel disconnected, I make an effort to get out of my head to reduce the noise it creates and get more into my heart. Often this takes place with eyes closed, breathing deeply, focusing on my heart space on my mat, immersed in nature or reading with a lit candle and herbal tea. Books such as Rebecca Campbell’s Light is the New Black and Caroline Myss’s Anatomy of the Spirit, have helped me see the world in a whole new light and tap into parts of myself I didn’t know existed.
Getting out of the “should” mentality and more into exploring how I truly want to feel, helps to gain clarity and be in the flow of life. I also find that when I let myself write organically in my journal, I connect to what I need to be reminded of. To stay true to my authenticity, I will add that I am still working on all of this. The more I practice these rituals, the more I spend time in connection with my intuition and synchronicity happens.
It seems like continuing to learn and grow is so important for all of us. So from a yogi’s point of view, what are the best ways to being open to and listening to your own intuition?
Patanjali’s Yoga sutras teach us to apply the principles of Ashtanga (8 limbs). Included in these steps are how to live a meaningful and purposeful life, compassion for self and others, self-discipline, mindfulness, pranayama (breath exercises), meditation, asana and eventually for some, enlightenment. His teachings are very in depth but some key points are mindfulness, deep breathing, reflecting before reacting, and moving the body to eliminate stagnant energy. When the limbs are practiced, openness and intuition can flow with ease.
That point you made about the “should” mentality is a trap many of us fall into! We need to really disassociate ourselves with that and focus on what we really want. So finally Nicole what would be your top three tips for a corporate worker trying to align themselves with their future goals and vision?
1. CLARITY: For true alignment to happen, the goals need to be in sync with our true desires. Once we get clear on how we want to feel, we can use this as our compass rather than what we “should” be going for. Having clarity on HOW to reach the vision is also essential to achieving the goals. There is something powerful about writing on paper our goals and the actions step necessary to make them happen. Being realistic, taking it one step at a time and writing a date to have them accomplished by will help the transition towards the end goals.
2. PERSONAL GROWTH: “To have more than you’ve got, become more than you are” –Jim Rohn. By investing in ourselves with books, podcasts, documentaries and people that stimulate us to grow and change our mindsets, our lives change radically. Happiness is an inside gig – Our perceptions, thoughts and beliefs are what shape our lives. By changing our internal world, the outside world becomes aligned with our energy and the grass gets greener.
3. SELF-LOVE: To remind ourselves that we are GOOD ENOUGH. To have compassion and kindness towards ourselves along the journey. Even if the process doesn’t go as planned or we make mistakes, all is well. Underlying the actions, there needs to be love and trust. Self-love also includes taking time for ourselves and resting (which is very different to laziness). In our busy go-go-go lives, we need to create balance by slowing down and recharging ourselves. Learning to receive, saying no to the things that do not serve us and putting ourselves first are also part of this loving process.
All points that I need to remind myself of!
Thanks so much for your time Nicole it’s been a pleasure.
Photo credit: Simon Hunter simonhunterphotography.com
Last week we focused on prevention for this upcoming cold and flu season. This week, we’re looking at what to do if the cold does break through all those barriers that you’ve set up.
It takes double the effort – sometimes literally – and should be approached like any other physical challenge; with vigour! While it may seem like a lot of effort and potentially the last thing you feel like doing when sick, its worth it to reduce the severity and the length of a virus.
Here are the top 10 things you can do when a cold starts to break through:
1. Double the Vitamins. We spoke about the best vitamins and herbal remedies last week and now is the time to double them. Double the dose of Vitamin C, Zinc and Echinacea to really give your immunity the best shot at fighting off the virus. Even if you feel knocked down by the cold, pumping the body with vitamins is one of the best ways to give it a chance to get rid of it more quickly.
2. Double the Probiotic. Gut health equates for 80% of your immunity, so it makes sense that to get the gut in tip top shape will help your immunity. Double the dose of your probiotic to twice a day – once before breakfast and the other just before bed – to give your body an extra hit of good bacteria to fight off the bad. Colds turn nasty when they turn bacterial (which is when you often need antibiotics!) so fighting off the bad bacteria with the strains of good bacteria found in a probiotic is a great combat mechanism.
3. Get the Best Shut Eye. We’ve raved on about the benefits of sleep but when you’re sick, your body needs even more to recover and recuperate. Up the nightly sleeps to 9-11 hours (yes you read that right!) and allow the body to take naps throughout the day (until about 5pm otherwise you will find it difficult to fall asleep!) as the body feels necessary. Remember, we’re all about learning to listening to our bodies this month, so if it needs the rest, give it.
4. Build up Your Magnesium. This primarily relates to #3 in getting a better sleep, because when we’re sick it’s often harder to get good quality rest. Magnesium is a great natural mineral to take to help aid your sleep. Take one dose 10-20 minutes before bed. You can also buy it in oil form, and rub it into the body to help relieve those aches and pains often associated with a virus.
5. Remember to Breathe. When you’re all blocked up in the nose it often means that we’re not getting enough oxygen to the rest of the body. If it’s a chesty cold, it can also force us to take shorter and more shallow breaths. One of the best ways to open up the airways is to inhale eucalyptus oil. You can put it in a diffuser to keep it in your room at night, or just put a few drops on a tissue or handkerchief while you sleep. Being able to sleep freely throughout the night makes a huge difference to the speed of recovery.
6. Drink Up. You know the benefits of hydrating generally but you need extra water to flush out the toxins when you are unwell. Herbal (decaffeinated) teas are also great and very soothing for a sore throat. Without sufficient moisture in the body, immune system cells can’t work optimally. You should need to go to the bathroom every couple of hours and it should be clear.
7. Up the Antioxidants. There are some particular foods that are great at fighting off colds so adding them to every meal is great to not only boost immunity long-term, but to also to reduce the severity of the cold. The key staples are garlic, onions, turmeric, and salt. The anti-microbial properties of garlic and its relative the onion can fight off bacteria and viruses. Turmeric’s power comes from the fact that it’s a natural anti-inflammatory, while salt is great for reducing swelling and mucus. The best way to have them?
8. Make a Batch of Chicken Soup. It’s true what they say; a batch of chicken soup now has scientific backing in helping the common cold. The most widely cited research, published in the medical journal Chest in 2000, is by Dr. Stephen Rennard of the University of Nebraska Medical Center in Omaha. They found that chicken soup inhibits the migration of these infecteda cells in the body, meaning it essentially helps reduce upper respiratory cold symptoms. It seems to be the combination of vegetables and the chicken that has this effect. You can throw in any vegetables that you can think of – the more the better!
9. De-stress. Having to take time off work because we’re sick can seem impossible and overwhelming for the subsequent catch-up. However, reducing that stress is essential to allow the body time to heal. Meditation is one of the best ways to de-stress (learn more about HOW to here) and will have an impact on your recovery. University of Wisconsin researchers found mindfulness meditation training reduced the incidence, duration and severity of a cold by 35 – 60%!
10. Keep Up the Prevention. Your immune system has taken a blow with this virus and is going to be much weaker now making you more susceptible than usual to other colds and flus going around. Don’t just give up at the first sign of feeling better, keep up the maintenance and re-strengthen your immunity.
A virus is NEVER fun, but it is an excuse to do nothing. It’s a clear sign from your body that it needs rest and recovery time so don’t be afraid to listen.
Who here wants more ENERGY?
It’s one of the underpinning philosophies here at Energy|Body|Mind (hence the name) and there’s a reason for it; the amount of energy you have impacts on your quality of life EVERYDAY.
If you wake up tired, how much do you feel like fuelling yourself with a healthy breakfast, or going to the gym, or even being mindful throughout the day?
So if Energy is the answer to a lot of your problems, why do so many of us struggle to have enough? Unfortunately, there are many things in our life (particularly STRESS), which rob or drain energy from us, and to replace it; we need to take proactive steps.
So below are the top five ways that you can boost your energy through nutrition to have you bouncing off the walls and having others ask “what are you on?”:
1. Start the day with a supercharged coffee.
“What? Coffee? But I already do that?”. For those who love their coffee, mornings wouldn’t be the same without that warm liquid gold that gives you the ability to function throughout at least half the morning.
Australia’s obsession with coffee is fairly new, comparatively speaking to most European countries. We’re ranked 42nd in the world for coffee consumption, while Finland is number one. Nevertheless, it’s not uncommon for many people to feel emotionally dependent on their barista to get their morning hit!
There are (fortunately) many health benefits associated with MODERATE consumption of caffeine, including increased athletic endurance, healthy brain function, cellular health and longevity, healthy blood sugar levels, and liver support.
But what happens when we have too MUCH caffeine. Well, it’s like when we consume those sugary energy drinks. They are loaded with that white powder that we already know is bad for us (sugar) plus an unnatural amount of caffeine. When we have too much caffeine we start to experience:
So try to limit yourself to 1 to 2 cups a day. Switch to herbal teas after that and after about 3pm. While some clients swear they can have a cup of coffee and go straight to sleep, it still interrupts your circadian rhythm, which is one thing we don’t want to mess with!
Now what is a ‘supercharged’ coffee? Check out number 2…
2. Get friendly with bone broth.
Bone broth has started to receive a lot of attention recently as one of the new ‘superfoods’. Never heard of bone broth? It’s an incredible source of easy to digest protein and a good source of hydration.
Some people like to supercharge their coffee with bone broth. It’s loaded with amino acids, vitamins, and minerals, which takes your coffee from a nice morning drink to an essential go-to energy beverage.
However, bone broth can be added to anything, not just your coffee. Put it in a smoothie, a juice, you can even have it on its own. They even make a bone broth protein powder now (just in case you can’t handle the taste of the pure stuff) and it still gives you a hit of all those amazing benefits.
3. Pump the pump bottle.
I know what you’re thinking – water really? How is that going to give me energy? Well, being dehydrated is one of the biggest causes of fatigue and exhaustion. It seems that many Australian’s are very dehydrated, and just have no idea that going and filling up their glass could make a huge different to their overall energy.
The average person needs to be drinking about 2 litres of water a day, but if you’re exercising and sweating more, you need to up the anti. Having a glass of water first thing in the morning (or supercharged with lemon or apple cider vinegar) will make a huge difference to your day. Finishing off the day with another glass at least 30 minutes before bed will also keep you hydrated throughout the night.
Remember the mantra: “If I’m thirsty, it’s already too late!”.
4. Go nuts.
The feeling of pure exhaustion and fatigue can make you feel like you’re going a little nutty at times. It’s a real drain on your physical and emotional needs when you’re not bouncing with energy. Cashews, almonds, and hazelnuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy.
This doesn’t mean you can start to mix nuts with high sugary foods, it just means that they are helping to covert those natural sugars more easily into the fuel you need.
Nuts are a great snack and also a great pick me up, so instead of reaching for those sugary biscuits or chips, try a few nuts with some fruit if you need that 3pm snack.
5. Calling all chocoholics!
Chocoholics we have good news: a little bit of dark chocolate has been shown to boost your energy and mood. So no you’re not imagining that little rush after you eat that delicious goodness.
Just try and make sure it is DARK chocolate. And by dark, we’re talking at least 70% dark. Some brands claim to have ‘dark’ chocolate, but when you look at the ingredients, they can be as low as 30-40%.
We want to try and just have little bits of the ‘good stuff’, and dark chocolate helps us do that because it is so rich.
So there you have it – the top five ways to boost your energy through different fuel sources. Remember, every time we eat we’re trying to fuel our bodies. If you’re feeling lethargic or tired after you eat certain foods, that may be a sign that your body is NOT using them as a source of fuel (check out what you can do here).
Sugar coated: Australian’s are increasingly getting out of shape and putting on weight.
The truth: two out of three Australian’s are overweight or obese.
Sugar coated: We should be doing something to help people eat healthier and make better choices.
The truth: Australia is facing an obesity crisis and the Federal Government need to take leadership on this issue.
There are so many different initiatives that could be undertaken to tackle the rising obesity crisis that we’re dealing with in Australia. But when a landmark study recommends taxing junk food, especially sugary drinks, to make them more expensive, and reducing advertising and marketing of those products to children as one of the most effective ways, then maybe we need to listen?
Unfortunately, the Federal Government is doing the exact opposite, with the Minister for Health Greg Hunt bluntly saying, “We do not support a new tax on sugar to address this issue”. When you need to keep big corporates on side I understand it can be difficult to put the health of the nation at the forefront.
Hunt went on to say, “Our Health Star Rating system helps people to make healthier choices when choosing packaged foods at the supermarket and encourages the food industry to reformulate their products to be healthier”. However there are some significant limitations to the Health Star Rating system.
For example, the system is voluntary, which means that its up to the food manufacturers as to whether or not the product will display the health stars. Plus, many of the items that we’re meant to be eating (think fresh fruit and vegetables) are not packaged, so they don’t display the health stars. When their main slogan is “the more stars the better” it kind of makes this misleading.
The calculation of the stars is also somewhat unclear, with full-cream unsweetened natural yoghurts scoring lower than sugary fruit yoghurts. Similarly, fruit juices score four or five stars despite being very high in sugar because they receive positive points for fruit content.
In a context where consumers are extremely price sensitive due to the rising cost of living, would it not make more sense to incentivise healthy behaviours and penalise the unhealthy? The freedom of choice will forever remain, however the choice to eat healthier is now also economically the easier option.
I believe with any behavioural change strategies, we need to work on increasing both motivation while simultaneously removing barriers. In the case of eating healthy, we’re using the concept of money as a mechanism for changing behaviour.
Putting a sugar tax on foods that are clearly not healthy for us not only sends a strong signal educationally that ‘this food is not healthy’ but also communicates on a consumer level that ‘this is no longer the economically viable choice’. The World Health Organisation has urged all countries to implement a sugar tax, and found that such a tax of 20% results in a drop in sales and consumption of sugary drinks.
The best part is, it’s not like Australia would be pioneering the way or going down a completely unknown path. In fact, we’re quite far behind with countries like Denmark, France, Hungary, Ireland, Mexico, Norway, South Africa, the UK and some US states bringing in a sugar tax.
The leader of this latest study at the Global Obesity Centre at Deakin University, Dr Gary Sacks, said “It can’t be that we are all inadequate human beings… the problem is we live in an environment where junk food is everywhere, it’s heavily marketed and in a lot of cases, it’s really cheap.”
He’s totally on the mark with this one – it’s not that we are all unable to avoid temptation and consciously seek out the ‘bad stuff’; it’s literally thrown in our faces on a daily basis. Think about the amount of money spent on advertising for chips, chocolate and lollies versus the amount spent on sprucing fresh fruit and vegetables. It’s no wonder that when we’re hungry we reach for a chocolate bar.
So is taxing the right answer? The evidence in support seems to point towards a YES. So what can you do about it to get the ball rolling? Start the conversation. Write on Facebook to your local MP. Share the story on your own social media. Do your own research into what has happened in other countries when they have brought in a sugar tax. Educate yourself and others. You can do something and together we can bring about change.
I’ve blogged before on the Elimination Cycle and the steps for preparing, but we’re starting a new cycle of the Elimination Detox TODAY so I wanted there to be another resource for people to learn about this.
There are several symptoms that you may see within yourself that are signs that your body is craving detoxification. These range from:
· Digestive problems e.g. IBS, diarrhea, constipation
· Weight gain
· Low energy
· Short temper
· Fluid retention
· Skin breakout and congestion
· Sore, red or stingy eyes
· Waking up consistently between 2am-4am
· Not feeling hungry for breakfast
These are only SOME of the symptoms. So if you experience any of these, it is your body’s way of saying “I need some time out!”. My body needs to detox about once every six months, and I can tell when it needs it.
I grew up in a household where we had fresh food bought everyday, because the supermarket was conveniently located about 5 minutes from my house. When I moved out of home and into a university dorm, food shifted from being a healthy source of fuel for my body to a pleasure seeking mechanism that had almost no nutritional content. I should’ve caught on when we learnt the suppliers for the college food also serviced several major prison systems in Sydney!
So I got sick. Like really sick. Like waking up in the middle of the night with stomach pains, headaches, and fevers (usually at 3am!). I had every test under the sun to try and find out what was wrong with me. NOTHING. All the doctors said there was nothing medically wrong with me to be causing this. So I turned to a nutritionist and a naturopath who worked together on figuring out what was the underlying cause: food allergies. I was allergic to almost EVERYTHING I was eating.
So I spent the next couple of months going through an Elimination cleanse and figuring out what foods my body would tolerate and serve me as a source of fuel. Now those allergies are all but gone, but occasionally they can rear their ugly heads when I’ve drifted off slightly and started to eat more processed foods. So that’s why I detox every six months. To give the digestive system, the liver, the kidney’s, all a break and a reset!
So what should you expect if you do an Elimination Cleanse? Well let’s start with the withdrawal. Particularly if you have had a diet high in sugar, I’m not going to lie to you – the first 5 to 7 days of this is going to be tough. Sugar is treated like a drug in our brains, and there has been research showing that we become chemically addicted to the white stuff! So that first week you may experience:
Headaches: like any addiction, when you remove it, the body goes into withdrawals. The body has become dependent on this and when it doesn’t get the ‘hit’, will start to cause headaches as it craves for it.
Fatigue: on top of the headaches, your body is now missing the energy boost that sugar used to give it. Think of the highs and lows that you often experience after a sweet – a donut, a muffin, a cup of milky coffee. It gives you a short boost, you have a crash, you crave more sugar, so you give it another hit. It becomes a vicious cycle. When we break that cycle, it is very likely that you may feel sluggish and fatigued.
Irritability: When you make changes in your nutrition the body often responds in very interesting ways. If it’s missing it’s normal pick-me-ups then its common to become more cranky and irritable than usual – think 2 year old child who has missed their afternoon nap.
So what do you do about the cravings? And believe me there are going to be cravings. Depending on how much processed foods, caffeine, sugar and alcohol you were consuming before will ultimately determine how hard the detox will be. However, the ones with the higher levels initially are often the ones who also experience the best benefits!
Here are some of my top tips for helping you get through an Elimination Cleanse:
1. Drink. Drink till you feel like a fish. But only the good stuff: water and herbal teas. Dehydration is often one of the main reasons why we have cravings, and you can often drown them out with water. Try for at least 2 Litres of water everyday during the cleanse. There’s some more tips here on staying hydrated.
2. Move. You know that high that you feel after sugar or caffeine? Your body is going to miss that, so replace it with some exercise. When we move, our body releases the same feel good endorphins PLUS acts as a stress reliever to help with the irritability. This doesn’t mean you have to join a gym and train 7 days a week, just get sweating. Be creative. Get outdoors. It’s summer here in Australia so the opportunities to exercise are endless!
3. Integrate natural sweets. You ARE able to trick your body. When you’re craving something sweet, give it a healthy alternative. Amazingly, sweet root vegetables will give your body a similar satisfaction to lollies, so up the anti on vegetables like carrots and sweet potatoes. Fruits are also a great alternative and there is an abundance of wonderful fruits available at the moment! Pineapple is so sweet, your body will think it’s just had a block of chocolate!
4. Create a network. Firstly, it’s best to warn your family and friends that you may be more irritable than usual during the cleanse. As the toxins leave your body and you go through the withdrawal symptoms, your fuse tends to be a lot shorter than usual. It also helps if those closest to you are aware of what you’re doing to provide extra support in those tough times and to not eat that cupcake in front of you. If you’re lucky, they may even choose to join you!
5. Go easy on yourself. Realise that deciding to take a cleanse is more than what a lot of others do. Beyond that, eliminating ANYTHING unhealthy from your diet is going to be beneficial to your overall health no matter if you do it for a day, a week or a month. Realise that you WILL have slip ups – we are human – so you just go back to the cleanse as soon as its over. Don’t throw away all your hard work just from one slip up.
If you’re not sure where to start, you can join our Elimination Detox Challenge! We start January 16th and all our Eliminators start together and finish together. You will have access to your own manual, support videos and tutorials, plus a step-by-step guide to both the pre – during – post elimination.
You can sign up HERE!
Okay so I think most of you may have heard of the 80/20 rule as this distant principle that you could apply to your life to get some benefit out of. Originally called the Pareto Principle, this philosophy was first applied in business. It was commonly found that 20% of customers lead to most, or 80%, of the sales.
The principle has been taken now into many contexts but the most important one here is for your health. While I’d love to say that 20% of your efforts net an 80% improvement of your results, we need to flip the rule in this context and focus on the 80%. If you make the majority of your choices healthy, you can achieve a healthy lifestyle.
This 80/20 rule is universal; it applies to all aspects of your life. A healthy lifestyle doesn’t come from one ‘good’ or ‘bad’ decision. It is an accumulation of all your health choices each day, each week, each month and each year. You don’t have to be perfect all the time, but you also can’t have cheat meals all the time. You don’t have to go to the gym everyday, but you do need to do some form of movement at least a majority of the week. You don’t have to meditate for hours on end, you can just find 5 minutes every second day to focus on your breathing. If you can eat, exercise, and be mindful 80% of the time, you will see amazing results.
You know why I love this rule so much?
It’s for Life
Every wondered why those “lemon detox diets” or the “soup diet” or the “500 calories every second day” don’t work? They’re not sustainable. The best rule I’ve ever been taught is “if you want to put on weight, then go on a diet”. Diets make our body go into survival mode, and not only hold onto the weight we’re already carrying, but as soon as we return to ‘normal’ eating, we pile on the extra pounds so that we can make it through another famine!
The 80/20 philosophy is not a diet, it’s a lifestyle. It’s a way to make healthy decisions throughout your day/week/month/year. There’s no guilt if you overeat, under exercise or miss a meditation. You just have to balance it out somewhere else. Each day is an attempt to get the most out of your choices. Then tomorrow is a fresh day and you start again.
We can be Human
My clients are sometimes horrified to hear that I don’t live by some amazing health trend that I abide by 100% of the time. When I tell them that I eat a piece of dark chocolate almost every night, (it is 95% dark chocolate though) they almost fall of their chairs. Or the fact that I don’t train at my gym every day. Or that there are days when I don’t meditate.
I am not a robot – I am also human. And humans need a little wiggle room. While my ratios will often be closer to 90/10, I still need that 10%. Allowing yourself to have some space to breathe is necessary to stay on track with your health goals. It’s OK to have cheat meals, days where you don’t move off the couch, and mindless days. Actually it’s more than OK. You NEED them. Fundamentally as a human being. So that’s a big reason why I love this philosophy.
When something seems achievable, you are more likely to do it. I like to apply this rule to EACH DAY with my clients at first rather than the bigger picture (though you work to this!). Every decision throughout the day becomes the question “Are the majority of my choices today healthy?”. If you’ve reached 11am and the answer is no, you still have the rest of the day to be making healthy decisions.
For example, in a typical day, if you’ve had a healthy breakfast and then a colleague has brought in Christmas cupcakes for morning tea, don’t beat yourself up for having one. Enjoy it, remove the guilt, and then realise the rest of your day needs to consist of healthy decisions. That means when you get to lunchtime you need to have that salad rather than a burger, and for dinner have the grilled rather than the fried fish option. It’s all about balance.
The Secret for December
Now I have a little secret about this rule for my clients in December, because December is one of the hardest months of the year to keep your health goals going. BUT I’m going to reveal this secret in my free upcoming webinar so you’ll need to tune in on the 15th of December to find out more.
Click HERE to register.
Details: Surviving the Holiday Season
Date: 15th December
Aim: Create tangible ways to keep your health goals going in 2016.
Claim your FREE spot HERE