Is your health heading in the wrong direction? Too much indulgence over the Christmas break? How to get your health back on track for 2016!
Major contributing factors that drive our over-consumption and under-energy expenditure in today’s society is STRESS, FATIGUE, and LACK OF SLEEP. These three factors drive us to eat more and exercise less because of mitochondrial dysfunction (defunct batteries within our cells). It becomes a vicious cycle of poor energy and we are constantly trying to “top up” with short term energy spurt solutions such as sugar and carbs! The truth is, topping up with the wrong fuel exacerbates the condition, contributing to poor insulin sensitivity (the ability of the fuel to get into the cells), increase fat deposits (due to high blood sugar) causing systemic inflammation and sluggishness. And the compound effect of poor dietary choices that are high in sugar and refined carbohydrates add further damage to our gut microbes (the good guys), leading to dysbiosis (imbalances of the good gut bugs). Research shows that the “bad” gut bugs instigate our cravings for poor quality foods such as refined carbs and sugar which thus creates a vicious cycle!
5 key steps to breaking the vicious cycle of weight gain and fatigue:
DIET: Eat a balanced diet that includes 1 x palm sized protein portion with every meal such as lean meat, fish, eggs, lentils, legumes and tempe/ tofu. Protein helps to balance blood sugar and provides us with essential amino acids for cellular repair and renewal. Restrict your carbohydrates to the non-starchy colourful array of vegetables and salads by design your plate by adding something fresh to every meal of the day. Aim for at least 3 cups of salads/ vegetables every day – one with each meal or as snacks. This way you are getting your important vitamins, minerals and phytochemicals that help protect our cells form oxidative damage. Choose good quality dietary fats such as avocado, cold pressed nut oils, olive oil, nuts and seeds. Limit your in-between meal snacks to a four finger sized portion of unsalted raw nuts and a piece of fresh fruit. Avoid all processed foods including soft drinks and fruit juice. Basically be suspicious and curious of anything that is packaged. If there are more than five ingredients on the label…DON’T BUY IT! Also, stay well hydrated by aiming to drink at least 2 litres of purified water per day. Add some fresh mint leaves, lemons and limes to your water for some extra pizzazz!
RELAX: Make sure you allocate time in your day to relax. Do something you love and enjoy that is positive for health such as walking along the beach, getting a massage, mediation or yoga, Epsom salt baths. Allocating time for relaxation helps to prevent burn-out and adrenal fatigue which further exacerbates weight gain and energy deficiencies.
SLEEP: Make sure you allow time to wind down to set you up for a good night’s sleep. Enjoy a freshly brewed chamomile tea and an Epsom salt and lavender essential oil bath an hour before bed-time. Sleep is important for adequate recovery and renewal, especially the deeper levels of sleep. To help you to get to these vital levels, switch off your modem at night and switch your I-phone to flight mode. You don’t need these extra electro-magnetic fields while your body is trying to sleep and repair.
EXERCISE: Research shows that high intensity interval training or “HIIT” is very effective for improving insulin sensitivity and fat loss. High intensity interval training includes short spurts of high intense training such as sprinting for 30 seconds, followed by a period of rest (30 seconds). Repeat this cycle for about 20 minutes, 3 – 4 times per week to start with. Further to this, resistance training improves the muscle to fat ratio which improves our ability to utilise carbohydrates rather than storing it to fat.
NATUROPATHIC SUPPORT: The first four steps are vital healthy living fundamentals. However, if you’re been suffering from poor quality energy, fatigue, unexplained weight gain and stress for a while, there may be some obstacles that need correcting…such as thyroid and adrenal health, sleep problems, and hormonal issues. Naturopathic support will help you with treatment strategies that improve your cellular fitness. Naturopathy is a system of healing that focuses on holistic health to allow your body systems to work in synergy and be in balance. The first steps of naturopathic care include taking a full case history to find out vital information such as genetic tendencies, dietary and lifestyle history, body system dysfunctions, recent pathology analysis and ascertaining what further information is required. Additionally, physical examinations help to ascertain what exactly is going on, and where to begin. Sometimes it’s about working step by step with major body system’s that are blocking your attempts to weight loss and feeling great. Naturopathic care is about working with you, to create the best treatment plan that can get you from A to B as soon as possible.
The 2016 healthy kick-start plan offer includes:
3 x one-hour consultation appointments (ideally 2 weekly intervals)
Current dietary analysis and assessment based on signs and symptoms
Dietary program with recipes and meal planning for symptom improvement
Individualised nutritional medicine and /or herbal medicine as recommended (additional cost for prescribed supplements)
Complimentary ½ hour remedial/ relaxation massage with detoxifying essential oils (end of 3rd appointment)
The 2016 healthy kick-start is a plan tailored to your requirements based on your individual signs and symptoms and health goals. Dietary fundamentals with meal planning and recipes for overall health and wellness is a mainstay of the plan. Functional foods with dietary prescription tailored to your individual concerns to help improve your digestion, ease inflammation of the digestive tract and optimise liver detoxification pathways for overall health and wellness is incorporated.
Total cost $255 (normally $340 save $85) (split into 3 x payments @ $85 per session) – February commencement.
** claimable on your private health insurance depending on your level of cover **
Book your appointment today! Megan Taslaman is a naturopath and massage therapist that is available at the Lotus Centre Monday, Tuesday, Thursday and Friday’s.
Online bookings are available via Facebook page “Integrated holistic health practice”.