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mood foods

Simple foods to support your mental health

For World Mental Health Day I think its important to remember that our diet is now a recognised modifiable factor in the prevention and treatment of mental illness. In fact the clinical guidelines for the treatment of mood disorders in Australia has described diet as an essential non negotiable factor for treatment. The dietary approach that's gained attention for its positive impact on mental health is the Mediterranean diet. Packed with nutrient-rich, brain-loving foods, this diet offers a delicious way to support your mood, cognition, and overall mental healthHere are 7 easy foods that can help you get started on your journey to a happier, healthier mind.Walnuts: These brain-shaped nuts are a remarkable source of omega-3 fatty acids, which have been linked to reduced...

anti-inflammatory food

Foods that fight inflammation

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

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mood foods

What is causing my high cholesterol?

Cholesterol is a topic that causes so much confusion when it comes to our health. Cholesterol is necessary in our body as it helps to build our sex hormones – estrogen, testosterone and progesterone, vitamin D and is essential for our cell membrane health and bile production. When our levels of cholesterol are tested the standard blood tests will usually includeTotal Cholesterol HDL LDL TriglyceridesLDL cholesterol is sometimes called “bad” cholesterol because too much of it can cause fatty deposits to build up inside the walls of our arteries, restricting blood flow to the heart and brain. HDL cholesterol helps to remove the LDL cholesterol from your bloodstream which is why it’s often referred to as “good” cholesterol. Triglycerides are a type of fat in the blood, used...

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Are your hormones sabotaging your weight loss?

Have you tried everything and are still struggling to get rid of that extra weight around your middle? While calories and diet quality are important factors when it comes to managing weight it may be your hormones at play.How do hormones affect your weight? Hormones support many important functions within the body, including your ability to maintain muscle, sleep, lose body fat, and experience stress and hunger. When a hormonal imbalance occurs, it becomes significantly harder to lose weight. The main hormones that affect your weight are Cortisol: your body makes cortisol in response to stress, but most of us are in a state of fight or flight too much of the time, and our cortisol is high as a result. High cortisol levels over time deplete happy...

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Vanilla protein balls

Vanilla Protein Balls1 cup almond meal1/4 cup rolled oats1/3 cup peanut butter2 tbsp chia seeds1 tbsp hemp seeds1/3 cup vanilla protein powder1/4 cup cocoa nibs1 tsp cinnamon1/3 cup waterPlace all ingredients except water into a blender and mix well until combined. Slowly add water to the mixture combines and isn't sticky. Roll mixture into balls and refrigerate...

What is causing my bloating?

There are so many causes of bloating and its not always about the food. This is an area that can confuse so many and I want you to know that its not always about the food as I outline below. Yes some food groups can cause our gut to bloat after eating them. This can be a normal physiological reaction. Normal bloating shouldn’t cause too much discomfort and it passes after a short period of time. I believe our bodies are designed to eat real, whole foods. Our bodies know what do to with them, they are designed to break them down and digest them. As we get older it becomes harder to digest foods such as dairy as we stop producing much of the enzyme to...

Healthy chocolate brownie

Healthy Chocolate Brownie1 tin chickpeas ½ cup cocao powder 1/3 cup nut butter (any) ¼ cup hulled tahini 1/3 cup sugar 2 tsp vanilla 1 tsp baking powder ½ tsp salt 100g chopped dark chocolatePreheat over to 180'.Blend all ingredients except chocolate. Stir through chocolate and spoon mixture into a lined baking tine. Bake for 20 min. Allow to cool slightly, serve and enjoy...

Nutrients to support your immune health during Winter

While it’s not possible to completely prevent or avoid colds and viruses there are things we can do to support our immune system this Winter. With 70% of our immune system in our gut it seems logical that the food we eat is one of the most important ways to support our immune system. Natural, wholefoods deliver the enhancing, protective properties we need.  It’s also a good time to eat foods high in flavonoids, which support your immune system, think bright, colourful and seasonal foods and herbs.There are also a few nutrients and lifestyle changes to keep an eye on or to include during the Winter months that specifically support our immune system. Vitamin C No surprise here – vitamin C is long known for its role in...

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Should I try Fasting

Fasting is one of the most ancient and a widespread healing traditions and has lately become popular and mainstream.There are so many benefits to fasting mainly focusing around weight loss. Other benefits that have come out of more recent research include improved insulin resistance, blood pressure, gut health, reduced inflammation and also allowing for cell recovery and tissue rejuvenation.The idea of fasting is to allow the insulin levels to go down far enough and for long enough that we start to burn our fat stores. After a week or so of trialing a fast you may start to notice a difference. Research shows that insulin sensitivity improves. That is, your cells are more sensitive to insulin immediately which means you should find your sugar levels...

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health

How to support your health during Christmas and New Year

Its 5 weeks until Christmas.Whats you plan for supporting your health through this time?Are you thinking its a write off already that will be full of indulgence that is out of your control but you will start a diet in the new year?Its such a common and easy pattern to fall into but it often leads to feelings of helplessness and constant dieting mentality.How about reframing that thought?How about thinking of what you can do and how you will look after yourself over this time. We are out of our normal routines but every time we eat and drink its an opportunity to nourish ourselves and an opportunity to choose health.Remember this. Just because its a time of celebration it doesnt have to mean a sacrifice...

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