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Digestion:
As the old Adage Goes, you are what you eat: By Kathleen
Murphy ND at Healthwise!
Naturopaths and other complementary health practitioners
will often spend a significant amount of time addressing
your digestive function. Particular attention is focussed
not only on the food you're eating, but how you're eating
it, and how your body is receiving it. This is because
it is the cornerstone of good health.
When your digestion is working well, your body is able
to easily break down the food you're eating, absorb
essential vitamins and minerals, process waste products
and expel whatever's left over. You will be able to
taste and appreciate the food and drinks you consume,
feel a sense of hunger when appropriate, and feel a
sense of satiety and wellness after eating.
Good digestive function means adequate production of
hydrochloric acid, enzymes and bile when you ingest
a meal. Before we are able to utilise the nutrients
in our food, our body needs to break it down into smaller
particles, easier for absorption - which will nourish
cells and be used as fuel for energy. This enables your
body to best process the food, passing it through to
the next stage of digestion. By getting things right
from the start, your body is going to continue the process
of digestion more effectively along the rest of the
path - preventing conditions such as bloating, gas,
diarrhoea and constipation.
When your digestive function is not working well, you
can not break down food efficiently, meaning you won't
get the nutrient value you require, digestion may be
sluggish, resulting in reflux, bloating and a sense
of heaviness after food. You may develop deficiencies.
You may experience pain or gas in the abdomen and constipation
or diarrhoea. Poor digestion plays a role in many other
diseases. If your nutrient needs are not met, due either
to inadequate diet or digestion, then your body's ability
to function and repair itself will gradually deteriorate
and, ultimately, poor health with follow.
Digestion is an ongoing process - occurring even
when we're not eating. We often only become aware of
it when there is something wrong. Think about what you're
eating - what are you putting into your mouth? The quality,
quantity and variety of food you consume is paramount
to your health. This is the fuel your body uses to function
and the basis of your nutrient and mineral intake.
Look at your environment - the time you take
and place you sit when you're eating affects your mood
and subsequent digestion of food. Eating in a relaxed
environment as well as allowing time for a meal will
promote better digestion. Stress affects the nerves
of the digestive system and can upset the intricate
balance of digestion. In some people stress slows the
process of digestion, causing bloating, pain and constipation
while others may need to frequently empty their bowels
and the stools may be more loose and watery. Stress
can also worsen some conditions such as peptic ulcers
or irritable bowel syndrome.
Try not to eat in a rush - The process of digestion
starts in your mouth. Take time and eat slowly, chewing
each mouthful well. Relaxing while you eat helps the
nerves of the digestive system, stimulating enzyme production,
and food that is well chewed is easier to digest than
larger pieces.
Avoid overeating - eat moderate portions and
avoid putting too much stress on the digestive system.
When too much food is consumed at one time, it has to
stay in the stomach waiting its turn in the small intestine.
That's what causes the bloated and heavy feeling you
get when you've eaten way too much food. Smaller, more
frequently meals are better for digestion and for your
metabolism. You should never walk away from the table
feeling 'stuffed'.
Eat regularly and try not to skip meals - this will
prevent overeating due to hunger and prepares the digestive
system for regular meals.
Fibre - this helps keep the food moving through
your body. That's important because you don't want a
build-up in your intestines or stomach. Fibre also softens
the leftover parts of your food, making them easier
to excrete. Make sure to combine fibre with plenty of
water, another essential component of healthy digestion.
Reduce the intake of processed foods - these
generally have little nutritional value or sufficient
fibre. Processed foods often contain large amounts of
saturated fats, salt and preservatives - all of which
can be harmful to the body.
Drink plenty of fluids - especially water. Water
is essential for all body processes, it helps to dissolve
and absorb certain nutrients, encourages passage of
waste through the digestive system and helps soften
stools.
Drink less alcohol - alcohol can inflame the
lining of your stomach or oesophagus or cause symptoms
of heartburn. Excessive intake of alcohol can lead to
cirrhosis of the liver.
Stop smoking! - smoking lowers the pressure at
the junction between the stomach and oesophagus, promoting
backflow of stomach acid into the oesophagus (reflux)
- which can result in heartburn and other complications.
Smoking also aggravates peptic ulcers and inflammatory
conditions of the bowel, and is linked with an increased
risk of many cancers.
5th
Floor Morris Towers 149 Wickham Terrace Brisbane City
07
3839 1077
www.healthwiseclinic.com.au
Spice
Up Your Life: By Ananda Mahony ND at Vitale Organic
Skin Care
Common
spices used every day in kitchens are more than just
flavoursome ingredients. Many also have significant
therapeutic value and when used regularly can help maintain
wellbeing. This article looks at the healing and culinary
qualities of 5 common spices: Ginger, Tumeric, Cumin,
Cinnamon and Black Pepper.
Ginger
This
spice comes from the underground rhizome of the ginger
plant. Traditionally, ginger has been used to remedy
symptoms arising from gastrointestinal issues. It works
primarily by relaxing and soothing the intestinal tract.
Ginger is also warming to the digestive system so useful
for sluggish digestion.
Research has shown that ginger effectively reduces all
symptoms associated with motion sickness including dizziness,
nausea, vomiting, and cold sweating. This action is
also helps to safely reduce nausea in pregnancy. The
good thing is that ginger is extremely safe, and only
a small dose is required.
Ginger has also shown a reduction of inflammation and
swelling in trials for arthritis. Regular cooking with
ginger will help reduce generalised inflammation within
the body.
Cooking Tips
Fresh
Ginger contains more of the anti-inflammatory gingerol
compounds than dried so use fresh ginger in cooking
rather than dried ginger. Used in tea, mixing the ginger
with honey and lemon juice, its pungent effect may help
to relieve sinus congestion and assist with digestion.
Tumeric
From
the root of the Curcuma longa plant comes Tumeric. Traditionally
called "Indian saffron" because of its deep colour Tumeric
has a history of use as a spice, therapeutic remedy
and clothes dye.
The deep yellow or orange flesh of Tumeric are largely
responsible for its therapeutic effects. The active
constituent in Tumeric is known as curcumin and it has
shown in many studies to have a powerful antiinflammatory
effect. When compared to drugs such as hydrocortisone
and phenylbutazone, curcumin has exerted similar anti-inflammatory
activity without the same risk of side effects.
Recent research Curcumin has shown to be a safe and
effective treatment for inflammatory bowel diseases
such as Crohn's disease and ulcerative colitis. This
effect has been seen in doses as low as the amount required
for a good curry!
Another great benefit of including Tumeric in cooking
regularly is that it has a powerful detoxifying effect.
It works by enhancing the liver's ability to detoxify
chemicals.
Cooking Tips
Keep
fresh Tumeric in the fridge and the powdered form in
a cool, dark cupboard. Use it for soups, curries and
bean dishes such as Kedgeree (see recipe below). Be
warned, Tumeric will stain if it comes into contact
with your hands or clothes.
Black Pepper
The berries of the pepper plant (Piper nigrum) are picked
when half ripe and dried to create Black Peppercorns.
Pepper has a stimulating effect on the digestive system
which is why it is often added as a spice to foods.
It works by stimulating the taste buds which has the
effect of increasing hydrochloric acid (HCl) secretion
in the stomach. An increase in HCl leads to more effective
breakdown of foods and therefore increased bioavailability
of nutrients. For this reason, pepper has been used
in some traditional Ayurvedic herbal combinations to
increase the absorption of the other herbs.
Black pepper also acts to reduce pain and gas build
up in the gut which is likely also a result of increased
HCl production. The hot taste of pepper has the effect
of increasing sweating which promotes toxic elimination
through the skin.
Pepper used to add flavour to food however, as with
everything, too much of a good thing can be detrimental.
A good guide is that you can taste the heat of added
pepper but your mouth doesn't feel hot or burnt.
Cinnamon
Cinnamon is a well known spice with an extensive
history of use as a pungent and sweet flavouring agent
as well as a medicine. It is the inner brown bark of
the cinnamon tree, which is available as a form known
as a quill or as ground powder.
Health Benefits New research has shown that cinnamon
may significantly help people with type 2 (non-insulin
dependent) diabetes improve their ability to regulate
their blood sugar.
Studies have found that cinnamon improved the ability
of fat cells in diabetics to respond to insulin and
greatly increased glucose uptake by the cells.
In a human clinical trial published in Diabetes Care,
2003 volunteers with type 2 diabetes were given doses
of cinnamon powder, in capsules after meals. All volunteers
in the trial responded to the effects of cinnamon with
an average blood sugar level of 20% less than the control
placebo group, some even achieving normal blood sugar
levels.
The results of this study demonstrate that intake of
1 (equivalent to ¼ - ½ teaspoon daily), 3, or 6 g of
cinnamon per day reduces serum glucose, triglyceride,
LDL cholesterol, and total cholesterol in people with
type 2 diabetes. The long term implications of this
study suggest that regular inclusion of cinnamon in
the diet of people with type 2 diabetes will reduce
risk factors associated with diabetes and cardiovascular
diseases.
Cinnamon research in a completely different area has
also yielded positive results, this time for brain function.
In one study chewing cinnamon flavoured gum or just
smelling cinnamon enhanced study participants' brain
activity by improving cognitive processing. The specific
outcomes were that tasks related to attention processes,
virtual recognition memory, working memory, and visual-motor
speed were all improved.
Cinnamon can be added to cereal, shakes, stewed apple
and other sweets as well as savoury dishes such as lamb
casseroles.
Cumin Like Tumeric and Black pepper, Ccumin seeds have
a beneficial effect on the digestion. Cumin works to
stimulate the secretion of pancreatic enzymes, compounds
essential for good digestion and nutrient absorption.
It is no surprise that these three spices are so commonly
used together to create delicious dishes that have the
added benefit of supporting the digestion.
Add Cumin to curries, bean and lentil dishes, vegetables
and dukkah.
Kedgeree Recipe
Kedgeree
is a spicy flavoured lentil dish without the heat of
a curry. It is light enough to eat in spring and summer
and contains lots of delicious spices.
Ingredients:
o
1 cup of mung bean lentils
o
4-6 cups of water
o 1 onion
o
1 teaspoon minced garlic
o 1 teaspoon minced ginger
o 2 teaspoons coriander powder
o ¼ teaspoon astafoetida powder
o
1 teaspoon tumeric powder
o 1 teaspoon cumin seeds
o 1 teaspoon mustard seeds
o
2 bay leaves
o
2 tomatoes, roughly chopped
o
2 tablespoons of ghee
o
1 cup of chopped, mixed vegetables eg. broc, cauliflower,
carrot, Brussel sprouts, zucchini, eggplant etc o Salt
and pepper to taste (usually a good dash of each)
o
Fresh coriander as garnish & yoghurt
Directions:
o Soak mung bean lentils overnight in water. Scrunch
them in the water before rinsing to get rid of the woody
flavour.
o Put the lentils in 4-6 cups of water with the ginger,
garlic, bay leaf and spice powders.
o Bring to the boil and then reduce to a simmer. Add
the tomatoes and other vegies. Cook for half an hour.
o In the meantime chop the onions and fry in the ghee
until almost soft and clear. Add the mustard and cumin
seeds to the onion and ghee and fry for an additional
5 minutes on a low heat. Make sure the seeds don't burn.
o Add the ghee mix to the lentil & vegie mix. Take care
as the fat hitting the water may spit. Stir through.
o Serve into bowls. Top with yoghurt and fresh coriander
leaves.
Ananda Mahony ND is a naturopath and holistic skin care
expert. She specialises in Food as Medicine as well
as the treatment of skin conditions. www.vitalenatural.com.au
83
Latrobe Terrace (at Sowelu)
(07)
3367 3233
Lifestyle Health Clubs : 7 Clubs on the Southside!
The
Lifestyle Health Club has been established for over
25 years and is still under the same management. Our
centres are non-intimidating and we have friendly and
helpful staff to help you with your needs and desires
regarding your health and fitness goals. Our facilities
have with the latest up to date equipment that is constantly
maintained to ensure our members are enjoying a safe
and happy workout. Our professional staff will assist
and motivate you to ensure your health and fitness goals
become a reality.
The team at Lifestyles Health Club look forward to seeing
you here soon to get you started looking and feeling
like the person you know you can be!
We approach your goals with strict confidence and will
help design a personalised program to suit your own
needs. This is achieved by using a combination of strength
training, cardio vascular activity, flexibility and
a healthy eating plan all designed by our qualified
Personal Coaches.
OTHER REASONS TO GET STARTED TODAY!
* Our number 1 priority is you.
* We are fully equipped with the latest fitness equipment
* Flexible and varied timetable.
* The Nautilus program is exclusive to Lifestyle Health
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* Flexible membership payment plans, pay up front with
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*FREE programs and assessments every 6 weeks.
* Family orientated centre with am/pm child minding.
* Lifestyle Health Clubs are family owned fitness centre
that have been keeping its members fit and happy for
over 25 years.
*Professional service and advice.
JOIN 1 LIFESTYLE Health Club & you are instantly
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LOGAN
CENTRAL 3299 1988
BROWNS
PLAINS 07 3806 7200
REDBANK
PLAINS 07 3814 4455
SPRINGWOOD
3208 7439
CORNUBIA
07 3806 4788
KINGSTON
- LADIES ONLY 07 3290 0986
RACEVIEW
07 3281 6779
http://www.lifestylehealthclubs.com.au
How to
Set Achievable Goals : by Clayfield Counselling!
This
month we thought we would address the issue of New Year's
Resolutions; we all at some time in our life make these
statements. For many it is the year they want to shed
those excess kilos that accrued over the previous year,
to other it may be to quit smoking or to learn how to
let go of the past.
The problem we all face is that after the first few
months we can sometimes lose motivation and fall back
into habits of old. This is because you may not have
set realistic goals. For instance in relation to weight
you may be a size 18 if your female or a 4XL if your
male and you say that this year I'm going to be a size
12 or a Large instead. When the motivation wanes and
the goal looks like its further and further away from
achieving we all fall into the trap of it may just be
too hard, maybe I'm not cut out for it, or consider
their inability to reach their goal weight as a sense
of failure. The truth is that goal setting and achieving
those goals is like a staircase unless each goal is
manageable the end can sometimes seem impossible.
You need to set "SMART goals", these goals are a five
step process and will be outlined below:
Be Specific You need to be able to describe exactly
what you want to achieve, to lose weight one might say
I want to lose 20kgs or consider how many times a week
you want to exercise for instance I want to exercise
three times a week for one hour incorporating cardio
and weight training into my regime. If you want to quit
smoking say I want to reduce my cigarette consumption
by 5 cigarettes each fortnight till I am no longer smoking.
Measurable You need to know when you have achieved
it and be able to monitor your progress as you go along,
for instance buy a calendar and call it your weight
loss calendar and at the beginning of each week note
how much weight you've lost. If you want to quit smoking
instead of approaching it from a packet a day to none,
gradually reduce your intake if you smoke 20 smokes
a day break it down to 15 cigarettes a day for a fortnight,
then 1o for the next weeks. Then gradually have days
that you don't smoke.
Attributable: You own the goal, it is something
you want to achieve and will so adopt the attitude that
"If it's to be, it's up to me". By starting a diary
or calendar, it shows that you are doing what you set
out to do and acts as a form of motivation. Each kilogram
or cigarette that you lose or cigarette that you don't
have is your perseverance, own your goals. Always remember
the reason you set the goal and remind yourself daily
why you have set that goal.
Realistic Make sure the goals that you are setting
are realistic, there's nothing more difficult to achieve
than "pipe dreams". If you're a size 20 or 4 XL don't
expect that a size 10 or Medium is a healthy weight
loss. By setting such unrealistic challenges only serves
to demotivate, if necessary break your goal into realistic
chunks and discuss your weight loss plans and cutting
back on cigarettes with a health profession.
Time Limit The most important of all of these
steps is setting a time limit to achieve your goals.
For instance you may choose an anniversary or event
as your deadline to lose weight, but be realistic if
its only a couple of months away recognise that it will
be difficult to achieve and may demotivate you and you
develop a case of "why bother?" syndrome, or "Nothing
ever works out, may as well give up"
WHAT GOALS?
Now
that you know how to set your goals it is important
to consider certain aspects of your life which you feel
needs improvement, you need direction before you can
decide what goals you want to set.
The goals you set need to enhance and contribute to
your overall quality of life. Consider the following
aspects of your life and decide whether you are satisfied
with it or may wish to improve aspects of.
Health
Self
image
Finances
Work
Relaxation
Self
growth
Intimacy
Family
Community
Social
Instead of being unrealistic consider only three of
the most important areas of your life that you would
like to achieve and follow the 5 steps as shown above.
Useful tips
Keep
a diary or a calendar that you can always refer to
Surround yourself with people who will motivate you
to change your life
Set SMART goals
07
3862 6622
699-713
Sandgate Rd
http://www.clayfieldcounselling.com.au
Holistic Education College: Brisbane, Mackay, Townsville,
Byron Bay, Sydney and Distance Studies!
The Holistic Health Centre has been operating for the
last 20 years from two central locations in Brisbane
City & New Farm. We provide a range of natural therapy
services to the individual & corporate clients.
The centre also offers courses & training. It is an
accredited college which practices under the name 'the
Holistic Education College.' This college has been operating
since 1996 and specialized in Remedial Therapy qualifications,
such as: " Certificate IV in Massage " Diploma of Remedial
Massage " Diploma of Shiatsu & " Diploma of Aromatherapy
These courses are available as on-campus study in Brisbane,
Mackay, Townsville, Byron Bay & Sydney, as well as distance
studies anywhere in Australia. Holistic Education Courses
offer nationally recognized qualifications and are delivered
in a hands-on/practical fashion. The Holistic Education
courses have been developed based on our 20 years experience
as a Holistic Clinic. The course are relatively short
(3 to 12 months) & classes are available part time &
after hours.
Our courses teach a range of massage techniques, creating
multi-skilled therapists who can cater for a range of
needs in the market place. Holistic Health Centre graduates
are well positioned to find employment anywhere in Australia
in both natural therapy clinic & day spa environments.
Graduates may also find employment at the Holistic Health
Centre clinics, or chose to work independently.
The course also delivers lectures focused on creating
an understanding of the structure of the natural therapy
industry & how to set up your own successful business,
and provides information on insurance, associations
& health fund policies.
The Holistic Education College provides unique courses
that are designed to fast track students' entry to the
workforce with an effective outcome. We believe that
the sooner you can start working the better! As a therapist
your training will come to fruition and your experience
will expand on the job. More information can be found
on www.holistic.com.au
or call 07-3229-5820
My
Health Specials: Fitness & Weight Loss Centres!
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Here To Find Your LOCAL Fitness Centre
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Here To Find Your LOCAL Weight Loss Centre
Goodlife Health Clubs
Since
we started Goodlife Health Clubs in Queensland in 2002,
it’s been our goal to create a welcoming environment
where fitness, health, nutrition and wellbeing go hand-in-hand.
Our clubs are for Real People, designed to ensure you’ll
never feel intimidated or on display. Still proudly
Australian-owned and operated, we now have 33 clubs
around the country (and more opening soon), over 90,000
members and one of the highest customer retention rates
in the industry, proof that our original goal was one
you share too. Backed by a management team with over
50 years experience, our customer-focused approach demonstrates
our belief that a visit to your local club should leave
you feeling fantastic, inspired and ready to take on
the day. Now’s the time: get up, get moving and get
into the good life at your local club.
http://www.goodlifehealthclubs.com.au
Short
and Sweet:Warm Chicken Salad!
Serves
4
Warm chicken salad
Ingredients
2
Chicken breasts skin and fat removed Dressing 1 medium
Spanish onion 2 whole eggs 1/2 cup of extra virgin olive
oil 1/2 cup of red wine vinegar 2 cloves of garlic (crushed)
2 tablespoons of Dijon mustard Sea salt Freshly ground
pepper Salad 1 small bag of mixed lettuce leaves 1 bunch
of rocket ½ punnet cherry tomatoes halved 1 Avocado
sliced
Method
Dressing:
Into a jar, put 2 whole eggs, 1/2 cup of extra virgin
olive oil, 1/2 cup of red wine vinegar, 2 cloves of
garlic, 2 tablespoons of Dijon mustard, sea salt and
freshly ground pepper. Put lid on and shake well. Cut
chicken breast into strips and cook in hot pan with
some extra virgin olive oil until the firm to touch.
Combine the salad ingredients and top with the chicken
pieces. Drizzle the dressing over the top & season to
taste.
Laughter
is the best medicine!
On
a beautiful summer's day, two English tourists were
driving through Wales. at the town of:-
lanfairpwllgwyngyllgogerychwyrndrobwyllllantysiliogogoch.
They stopped for lunch, and one of the tourists asked
the waitress,,, “Before we order, I wonder if you could
settle an argument for us. Can you pronounce the name
of where we are, very, very, very slowly?” The girl
leaned over and said, “Burrr gerrr kiiing.”
.Quote
of the week!
Share our similarities, celebrate our
differences Scott Peck
For
a Good Cause: Why Support the RSPCA?
The
RSPCA is a community based charity that works to prevent
cruelty to animals by actively promoting their care
and protection. RSPCA Australia is a Federation of eight
independent State and Territory RSPCA bodies called
member Societies. RSPCA member Societies do much of
the hands on work traditionally associated with the
RSPCA such as the operation of shelters and the Inspectorate
plus community education and fundraising. RSPCA Australia
is home to a strong science and campaigns team, with
a particular focus on farm animal issues. RSPCA Australia
is responsible for facilitating national campaigns and
events and representing the interests of animal welfare
with Government and industry across all areas..
http://www.rspca.org.au/
BACK
ISSUES OF NATURALLY HAPPY
In
the next issue of "Naturally Happy"
- DAY SPAS!
- D-STRESS!!
- QMAGNETS!
- DETOX!
- Kick
Start 2010!
- nourished.com.au!
- Short
and sweet!
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this link doesn't work please email [email protected]
My
Health Specials provides this information for your personal
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not be used for diagnosing or treating a health problem
or disease. Nor should the information replace the advice
of your health care practitioner. Always seek professional
advice if suffering an illness. My
Health Specials Pty Ltd and all parties involved in
the conception, production, ongoing maintenance and
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