It is becoming a Well-Known Fact that Fasting can be Fantastic for your Health.Intermittent fasting has recently become a popular weight loss trend and is commonly used alongside the ketogenic diet with great success (for some!) What is intermittent fasting? Intermittent fasting is a term for diets that cycle between a period of fasting and non-fasting during a defined period. Intermittent fasting can be a stand-alone diet or it can also be used with calorie or carb restriction to aid weight loss. Where did the concept of fasting come from? Many, many years ago our ancestors used to fast for hours and sometimes days on end with little or no food. This was natural and normal (for them!) Fortunately (or unfortunately, depends how you look at it) we do not live the same lives as our ancestors and using the ancestral argument to justify certain diet and lifestyle choices can be extremely unhelpful. Our ancestors hunted for their food. We do not. Our ancestors did not spend 30+ minutes each day stuck in traffic, only to arrive at work to sit at a desk for 8 hours, before they battle the traffic again on the way home. Our ancestors did not instagram photos of their burgers or gigantic milkshakes and they certainly did not have the same personal, professional or social pressures as we do today. My point is, life is very different now. What happens to us when we fast?
So, what's the problem? When in a fasting state cortisol levels rise which then causes a rise in blood sugar levels. This is completely natural and safe process. The problem is, if you already have high cortisol levels, blood sugar regulation issues and a slow or sluggish metabolism, fasting can actually make things worse. I’ve lost count of the amount of clients I’ve seen who skip breakfast or simply choose to start their day with a coffee yet struggle to lose weight. Clients who skip meals only to find themselves eating uncontrollably later that night. I’ve even done it myself! The truth is, for some people, fasting does not work. What should I do then? If you are keen to practice fasting for the health benefits there are a few steps you can take before-hand to make sure your body will respond well. The first step is to work on reducing cortisol levels while creating blood sugar balance. To do this you might need to go back to the good old fashioned 3 meals a day! You may also want to:
You may then want to introduce the concept of fasting gently into your lifestyle. For example, you may like to try fasting overnight for 8-10 hours. Notice how you feel. If you're feeling good you may like to push it out to a 10-12 hour fast and then a 12-14 hour fast and so on. How do I break my fast? My number one rule for anyone who has experienced chronic high cortisol or blood sugar issues is to avoid breaking your fast with coffee! Cortisol on an empty stomach will fire up your flight / fight response which will rapidly drive up your cortisol levels. This will result in a spike in your blood sugars and a potential crash soon after. When this occurs, the first thing we typically crave is sweet carbs which happen to be one of the worst foods for weight loss. Instead, break your fast with a warm glass of lemon and water followed by a nutritious, veggie packed breakfast (or lunch). Once you have a full belly you can go ahead and enjoy your daily cup of joe. To summarise this lengthy blog, I want to end by saying that I do believe fasting can have a positive impact on your heath and weight loss. It must be practiced gently and safely and it is highly important to correct any potential underlying issues before you begin. If you have any questions about fasting for weight loss you can contact me anytime using the website form below or you can contact me via email christina@renewhealthterapies.com.au The information in this blog is my opinion only. I have come to these conclusions based on what I see daily in clinic and through my own personal experiences and research. Before you make any drastic diet or lifestyle changes I encourage you to do your own research too!
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Delicious and Healthy Recipe
These high protein, low-carb treats are vegan and keto friendly. Perfect for an afternoon treat!
This is just one of the delicious recipes that can be found in my latest e-book the "14 Day Keto Meal Prep Plan" This plan is perfect for anyone who has a busy lifestyle and struggles to find the time to prepare meals. You will receive a complete 14 day meal plan, shopping lists and a step-by-step guide on how to prep your meals for the week ahead! This recipe will be on the blog for a limited time only! Makes 20 - 2g of carbs per serve (serving size 1) You will need: 80g Peanut Butter 40g Renew You Pure Protein Vanilla (or other protein powder) 60g Almond Meal 20g Coconut Oil 40g Dark Chocolate 85%
Enjoy! Use this coupon code RYPP10 at the checkout to receive 10% of the Pure Protein or Renew You Value Pack! Limited time only. Menopause
Menopause is a completely natural phase in a woman's life where menstruation ceases. This usually occurs anywhere between the ages of 45 and 55.
With drugs like HRT so readily available now, we tend to forget that nature has provided us with a gentle and natural solution for every natural "deviation" of health. Menopause is one of those things that naturally occurs in a woman's life and is one of the reasons why it responds so beautifully to natural remedies. How do I know if I'm going through menopause? When you begin to enter the menopausal phase of life, estrogen and progesterone begin to drop. This change in hormonal balance can lead to:
What can I do? As a naturopath, my approach to treating the symptoms of menopause would include the use of herbal medicine, homoeopathy and in some cases nutrient supplementation. Using herbal medicine is such a fast, effective and gentle way to restore balance during this change of life as it can be completely customised to your individual symptoms. I have a few go-to herbs that I absolutely love for fatigue, hot flushes and sweating that can begin to reduce the severity of these symptoms within a few days. Using homoeopathy and practicing mindfulness are lovely ways to alleviate symptoms of anxiety and sadness while the herbs work to restore some internal balance. Many women experience weight gain around their mid-section and there are some very basic dietary changes that can be made to target this area. Reducing your consumption of sugars and caffeine can also assist in reducing the frequency and severity of hot flushes. I want to share some feedback I received via email which actually inspired this blog! This type of improvement is not uncommon but it is important to remember that results can vary (only the best success stories are ever shared on the internet!) "Thank you Christina! I know I only saw you last week but I'm already feeling so much better and sleeping better too. Those drops you gave me taste worse than the apple cider vinegar but I mixed them with a bit of juice like you said and they are easier to take now. I don't remember having any hot sweats last night, first time in a long time and I'm not feeling so tired in the afternoon any more. Thank you. See you in 2 weeks." There are many over-the-counter products which you can purchase that claim to help with menopause, but the truth is, in all the women I have worked with, I have never used the same protocol more than once. Every woman experiences this change slightly differently which is why it is so important to seek personalised care. So even if you have already been to your local pharmacy or health food store and tried the recommended menopause supplements without success, it may just mean that require some personalised care. Menopausal symptoms can last anywhere between 1-4 years (2 being the average) so if you are fed up and ready to take control of your health, contact me via email or on 0411 982 105 and start feeling better today! The BEST green smoothies recipe is right here…I'll let you in on a little secret.. I hate green smoothies! And as a naturopath, I've always felt a little ashamed to admit that. So I decided to come up with a few recipes of my own that actually taste good and I'm sure you will love them too! My recipe philosophy is to keep it simple and to use ingredients that are easy and affordable. Enjoy! 1. Pure Pineapple (my fave) 1 rounded tsp Renew You Pure Detox 50g frozen pineapple Water Total carbs: 9.5g 2. Berry Blast 1 rounded tsp Renew You Pure Detox 50g frozen raspberries 50g frozen strawberries Water Total carbs: 10g 3. Pineberry 1 rounded tsp Renew You Pure Detox 50g frozen pineapple 50g frozen strawberries Water Total carbs: 11.5g 4. The Green Banana 1 rounded tsp Renew You Pure Detox 1/2 banana 1 handful baby spinach Water Total carbs: 17g (not suitable for the keto diet but suitable for low-carb or low calorie plans) 5. Blueberry Smoothie 1 rounded tsp Renew You Pure Detox 50g frozen blueberries 50g frozen strawberries 1 small handful baby spinach Water Total carbs: 10.9g 6. Green Protein (great breakfast idea) 1 rounded tsp Renew You Pure Detox 1 rounded tbsp Renew You Pure Protein 50g frozen strawberries Water Total carbs: 9.3g These Choc Chia Raspberry Bites Might just be My Favourite Recipe yet!
They are so easy to make and really satisfy that night time sweet craving!
You will need: 100g frozen raspberries 15g chia seeds 15g honey or rice malt syrup 1 level tsp coconut oil 1 block Lindt 78% dark chocolate or darker 1. Heat the frozen raspberries, rice malt syrup and chia seeds together in a small pot over medium heat. 2. Squash the raspberries using the back of a spoon and allow the mixture to simmer and thicken for a couple of minutes then set aside to cool. 3. Break the dark chocolate up into small pieces and place in a microwave proof bowl, add 1 tsp of coconut oil and melt in the microwave (or on the stove using the double boiler method) 4. Once melted, make sure the chocolate and coconut oil is combined well then spoon the chocolate into small moulds, filling them half way. Add a small amount of the raspberry filling in the centre and then cover with chocolate. Allow to set in the fridge. 5. You will find that you will only use about a quarter of the raspberry filling, I've used my leftovers to sweeten Greek yoghurt but there will be more ideas coming soon! To make a vegan version use a dark, dairy free chocolate or make your own using THIS RECIPE Makes 15 2g net carb per serve (serving size = 1 bite) All you need to know about weight loss hypnosis Since introducing hypnotherapy into my practice, I have seen many women go from feeling stuck and frustrated with their weight to confident and in control. Quite often the positive changes can take effect immediately and I have seen many clients come back with significant weight loss and major changes in their behaviour and thinking within the first week. In saying that, hypnotherapy is NOT a magic pill. Results can vary and ultimately, the best results are achieved when you are ready to take responsibility for you actions and make the change! After your initial session, you will be asked to listen to specific hypnotherapy audios at home. At times, these audios are custom made for a specific issue that might require deeper work. Other audios are used to reinforce the work we do in session, reduce stress levels and to help you identify and control specific triggers or behaviors Targeting and reducing stress and anxiety levels is essential with any weight loss work as it is stress that quite often causes us to develop the poor eating patterns in the first place. Depending on the situation, you may also be assigned some tasks to complete between your sessions so that together, we can create a clear path that will empower you and lead you to your success. It is important to understand that there is no one reason why people struggle to lose weight. For some people, lack of motivation to make healthy changes is the primary problem, for other its portion sizes, other people struggle with emotional eating and for some its all three and more! Whatever the issue may be, it is important that we both understand it thoroughly so that we can create a permanent solution. Every session is tailored to suit your individual needs which is one of the many things that makes this type of therapy so powerful and effective. Here is what a couple of happy clients have had to say: "I was at a point where I had tried every type of diet and shake going when I came across Christina's virtual gastric banding hypnosis. I decided to give it a try and it has worked wonders for me. Not only have I lost weight I have also changed my eating habits…" 5 Star Google Review "…The Virtual Gastric Banding is working for me. The first time that I’ve Been able to lose weight…" 5 Star Google Review If you have been wondering if hypnosis for weight loss could be something that works for you, reach out and contact me anytime. We can arrange a time for a short phone consultation where I can get to know you and the issue you are ready to overcome. By the end of the call we will both know whether or not hypnosis is the right fit for you. You can contact me any time via email christina@renewhealththerapies.com.au or on 0411982105 I'll look forward to helping you achieve your goals! To make these cookies, you will need:
120g butter 110g almond meal 40g desiccated coconut 60g dark chocolate 70% or darker
Note: These cookies will be very soft and crumbly before cooling them, be careful not to overcook them as this will also cause them to crumble more. You may choose to add a natural sweetener but I find the sweetness of the chocolate is enough. To make a vegan version, choose a butter alternative (e.g. Nutellex) and ensure your dark chocolate is dairy free. This recipe makes 16 cookies Serving size is 1 cookie per day if you are following any of my ketogenic or low-carb programs. Each cookie contains 2g of net carb Low-Carb Blueberry Bites
These low-carb blueberry bites contain 5g of carbs each making them an ideal low-carb/keto treat.
The juicy blueberries combined with the coconut and cream cheese frosting provides just enough sweetness to get you through that 3pm slump! You will need: For the muffins 1/2 cup (40g) Almond Meal 1 tsp Baking Powder 1 Egg 80g Blueberries (fresh or frozen*) 40g Unsalted Butter (melted) 1/4 cup (20g) Desiccated Coconut 1 tsp (15g) Rice Malt Syrup For the frosting 2 tbsp (40g) Cream Cheese 1/2 tsp (5g) Rice Malt Syrup 1 tbsp (20ml) Lemon Juice 1. Pre-heat the oven to 180 degrees 2. Combine all of the "muffin" ingredients together in a bowl, mixing well with a spoon. 3. Spoon the mixture into small muffin sized moulds and bake for 15-20 minutes (the muffins will be moist but firm) 4. While the muffins are cooling, combine the frosting ingredients in a small bowl. 5. Ice the muffins and store in the fridge for up to 3 days Enjoy! *If using frozen blueberries, defrost them first and drain the excess water Why Losing Weight is Hard
Many people believe that it is simply age that makes it harder for us to lose weight as we go through life. This is true to a certain extent but there are several other reasons why we are finding it harder than ever to lose the excess weight.
Throughout this blog, I will be sharing with you why it is so much harder to lose weight now, than it was a decade ago. And of course, what you can do about it. A study, funded by the Canadian Institutes of Health Research, looked at the dietary data of nearly 36,400 American adults between 1971 and 2008. The researchers compared 3 crucial factors and found that, even when all three were identical, a person in 2006 would still have a body mass index that was approximately 10 percent higher than that of a person eight years prior. This means that a person eating the same amount of macronutrients, e.g. fat and protein, eating the same amount of calories and exercising the same amount as a person did in 1988 (of the same age), would still be heavier today! (1) When we combine this knowledge with the following factors, its no wonder losing weight can seem like an uphill battle! 1. Our plates are now at least 25% bigger There is a direct correlation between the size of your plate and how much you eat. Since the 1900’s , the size of a dinner plate has grown at least 25%! The average size of a dinner plate in the 1960’s was 9 inches, now in 2017, the average size of a dinner plate is 11-12 inches. The solution: Choose smaller plates 2. Stress is at an all time high Chronic stress can boost hunger. Chronic stress also leads to increased cortisol levels. Increased cortisol levels increases the supply of glucose to the blood stream. For our ancestors, this was vital for survival. When being chased by a lion or tiger or bear (for example) cortisol would increase, the blood would be flooded with glucose, and we would have the necessary burst of energy to beat the beast! Now, the same response can be ignited when we are cut off in traffic or running late for work. This response is now happening multiple times each day, and instead of using up that flood of glucose while running for our lives, it is circulating in our blood stream and then, being stored as fat. The solution: practice mindful meditation to reduce stress and cortisol levels 3. We're exposed to too many plastics, BPA, body care products and phyltates Our bodies are being forced to process large amounts of toxic chemicals that can disrupt our hormonal balance and make it harder for our liver to work as it should. The solution: Cleanse your home of these toxic products and choose natural/organic products first. 4. Over use of prescription drugs Anti-anxiety drugs, anti-depressants and anti-biotics are being prescribed more than ever right now, these drugs are essential for many people but unfortunately they do carry with them the side effect of weight gain. The solution: Speak to a professional and seek alternative help safely, e.g. from a qualified naturopath/holistic health professional. Talk to your GP about other options when you feel it is safe to do so. 5. Unhealthy gut microbiome Once again, certain prescription drugs like anti-biotics and the contraceptive pill can destroy the delicate balance of healthy gut bacteria. Many studies have proven the poor quality gut bacteria is directly linked to obesity. Other factors such as stress and a diet containing artificial processed food and also negatively affect gut bacteria The solution: Care for your gut. Choose plenty of fresh fruits, vegetables and cultured foods to maintain a healthy balance of good gut bacteria. These are just some of the most common reasons why we are struggling to lose weight. Every body is unique and different and these reasons may not necessarily be true for you. For further information, contact me using the form below. (1) http://www.vegkitchen.com/nutrition/portion-control/ Before you say "mangoes aren't low-carb/keto" hear me out.You would be right in thinking that eating a mango while on a low-carb/keto diet has the potential to take you out of ketosis. However, this recipe uses a small amount of mango (enough to give the bliss balls a mango flavour) and is blended with higher fat ingredients like coconut and coconut oil. The total carb count per bliss ball is less than 4g, which means if you were to eat these as an occasional treat (no more than 1 daily) you would be able to easily remain in ketosis. Combining higher carb foods (e.g. mango) with higher fat foods (e.g. coconut) can slow down the rate in which sugar is absorbed, meaning you will have a slow, sustained release of energy and minimal spikes in blood sugar levels. For this recipe you will need: 80g of mango (fresh or frozen) 1 tbsp coconut oil (melted) 1 tbsp rice malt syrup 30g shredded coconut (set 1 tbsp aside for rolling) 70g almond meal 1. Add the mango, melted coconut oil, rice malt syrup and shredded coconut to a magic bullet or blender and blend until well combined. 2. Pour the mixture into a bowl and add the almond meal. Combine well. 3. At this point the mixture should be soft (like playdough). Roll the mixture into bite sized balls and then coat in shredded coconut. 4. Store the bliss balls in the fridge so that they remain firm. If you are using frozen mango, defrost it first and drain out any excess water. This recipe makes 10 bliss balls at 3.3g of net carb per serve. Enjoy! |
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