Posted by admin on May 14th, 2008 — Posted in Nutrition Tips
LIFESTYLE WELLNESS = An Adventure of Health + Vitality!
Not a strong wind, nor a surge of pressure, nor a fit of passion, nor anything,
can throw you off when your body, mind and spirit are in perfect balance.
-Unknown
‘WELLNESS’….what does this word mean to you? What are the images, thoughts that come to mind? Perhaps you relate it to one or several of the following dimensions:
Physical Dimension: a state of being free from illness, being in good health, feeling “well”, practicing good healthy habits; being able to do all you desire or need to, without physical restraints or limitations.
Emotional Dimension: feeling positive and enthusiastic about ones-self, ones’ decisions, goals, sense of contentment, fulfillment, having peace, love, joy in our lives and our attitudes; cultivating and experiencing positive, loving relationships.
Mental Dimension: engaged in activities that bring personal gratification and fulfillment, You can feel good in mind by, learning more, making firm positive decisions, intellectual wellness, stress management, critical thinking, clearing your past to gain freedom from guilt, shame, insecurity, fear, etc.
Spiritual Dimension: seeking meaning and purpose in human existence. It could involve seeking answers to philosophical questions, such as: “Why am I here?” and “What is life about?” For some, faith in a personal God provides answers; for others, organized religion and then for others, introspection as well as being in touch with nature and their environment/universe helps to provide answers.
‘Wellness’ is a holistic concept and one of balance, encompassing the ‘whole’ person and all aspects of their life. It seemed to be unanimous with most, that keeping these aspects balanced can be like a juggling act and if just one dimension is out of balance, it will upset the others. In daily life it can be an ongoing conscientious struggle to achieve this balance.
Balance is a universal law and for things to function properly there must be equilibrium. Three examples are: 1) nature exists in balanced ecosystems; 2) the planetary system with its gravitation and rotation and specifically for we earthlings, that we neither freeze to death nor burn up because we are just the right distance from the sun; 3) the human body works best when our systems are balanced, if not, it is called illness.
We are all familiar to one degree or another with the results of imbalance in our lives: burnout, conflicts in relationships, a disorganized environment, fatigue, frustration, illness, insomnia, lack lustre, no fun, not creating or expressing oneself fully, overwork, not enough money, no spiritual life etc.
“Success isn’t success unless your life is well balanced and you have peace of mind.” -Nancy R. Fenn
Wellness is about TOTAL YOU; but it is not achieved by accident…just picking the dimension of wellness that you like and minimizing the others doesn’t work in the long run. Optimal lifestyle wellness begins with a conscious, intentional decision/choice to assume responsibility for the quality of your life. It may mean raising your standards above what you have been comfortable with; it will require time, commitment, energy, motivation and attitude.
Adventure isn’t just hanging on a rope off the side of a mountain. “Adventure is an attitude that we must apply to the day to day obstacles of life –facing new challenges, seizing new opportunities, testing our resources against the unknown and in the process, discovering our own unique God - given potentional” (–adapted from John Amatt; organizer and participant in Canada’s first successful expedition to the summit of Mt Everest.)
“We are constantly advancing, like explorers, into the unknown, which makes life an adventure all the way” -Eleanor Roosevelt
We all have tried many times in different ways to tackle and manage the imbalances in our lives; sometime however, unsuccessfully or not completely. Encouragement, accountability and knowledge are often lacking. A Coach helps you discover/unearth who you are, where you are at and where you want to go and to create sustainable, healthy changes in your life with resources, tools and insights and a strong partnership with you. It is like running a race with a relay partner whereby your time and results are maximized while your efforts are halved.
BENEFITS FOR YOU THROUGH LIFESTYLE - WELLNESS COACHING:
A real action plan that supports your overall health:
* Increased knowledge of nutrition and supplementation; supplying the body with the proper nutrients
* Feeling more “at home” in your body, increased immunity and physical well-being ( improved muscle tone, strength, flexibility and endurance )
* Prevent or delay the premature onset of some forms of chronic disease
* Strengthening your personal foundation and implementation of regular self-care practices : “It takes courage to demand time for yourself. At first glance, it may seem to be the ultimate in selfishness, a real slap in the face to those who love and depend on you. It’s not. It means you care enough to want to see the best in yourself and give only the best to others. It is silent recognition that your obligation to them is to give your best, and nothing less.” -Shale Paul in The Warrior Within
* Increased self-respect, growth in confidence: “The act of discovery is not in finding new lands, but in seeing with new eyes” -Marcel Proust
* Moving from a place of stress and overwhelm, to simplicity, balance. “Slow down and enjoy life. It’s not only the scenery you miss by going too fast-you also miss the sense of where you are going and why.” - Eddie Cantor
“There is no power on earth that can neutralize the influence of a high, simple and useful life.” -Booker T. Washington
* Learned ability to become “unstuck”, identify blocks, tolerations and remove them. “Dwell as near as possible to the channel in which your life flows.” -Thoreau, Henry David
* An enhanced sense of freedom; satisfaction; a forward shift
* A heightened sense of energy and vitality = increased productivity in tasks and work
* Live your life fully engaged in what excites you: ” …Ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive.” - source unknown
* Risking adventures in new areas only before dreamed of: You see things; and you say “Why?” But I dream things that never were; and I say “Why not?” - George Bernard Shaw
* Discovering the true spirit of who you really are and the gifts you have to contribute to the world around you: “If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.” - source unknown
* A life style that honors you and your values (being true to yourself) “This above all: to thine own self be true, and it must follow, as the night the day, Thou cans’t not be false to any man” - Shakespeare
* Knowing how to have fun, to play and making time to do it : “And forget not that the earth delights to feel your bare feet and the winds long to play with your hair.” -Kahil Gibran
My favourite chuckle: Health nuts are going to feel stupid someday, lying in hospitals dying of nothing!
Lori Clinch
lori@health-adventure-coach.com
http://www.health-adventure-coach.com
PO Box 28131, Canwest RPO, Victoria BC Canada
Personal Lifestyle Wellness Coach
Fitness & Nutrition Consultant
Registered Strength Trainer
Registered Sports Nutrition Advisor
Registered Nutritional Product Advisor
Motivating & Supporting you toward your goals for optimal health, wellness, fitness and diet.
Coaching & Consulting in-person, by phone, cybercoaching
Workshops and Small Group Instruction
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Posted by admin on April 9th, 2008 — Posted in Nutrition Tips
Many people experience unpleasant reactions to foods they have eaten and suspect they have a “food allergy”. However, only 2-5% of adults and 2-8% of children are truly “allergic” to certain foods.
The remainder of people may be experiencing food intolerance, or food sensitivity, rather than true food allergy.
I think a quick lesson is in order…
A food allergy occurs when an individual ingests a food (usually containing a protein) that the body sees as a “foreign” or threatening substance - known as an ANTIGEN or ALLERGEN.
The person’s immune system responds by mounting an attack, producing large amounts of IgE antibodies, which attach themselves to specialised white blood cells. These cells release histamine and other inflammatory substances, producing “classic” allergic symptoms of swelling and inflammation. Conditions and symptoms such as rhinitis, asthma, wheezing, lip swelling, itchy skin, hives, and eczema involve this type of “allergic” reaction. The allergens involved could be anything from a food protein, pollen from flowers or grasses, house-dust mite or animal dander.
A food “intolerant” reaction also occurs when the body “reacts” to the ingestion of a food. This reaction however may or may not involve the immune system, and may be caused by a food protein, a starch or sugar molecule, other food component, or by a contaminant found in the food (e.g. food colouring, preservative etc.). If the immune system IS involved, it is usually a different class of antibody that is produced, which is why standard food allergy tests can produce negative results, yet noticeable food-related symptoms persist. Many symptoms related to food intolerance are caused by a local inflammatory response in the gut, and a sign of underlying “inflammation”.
With food “intolerance”, it is worth understanding, that it’s rarely the food that is the problem - it is the person’s response to it!
Foods containing wheat or milk for example are getting reputations as “bad foods” due to the reactions they can produce in some people. While they can very well be “problem foods” for some, they can also be very healthy foods for others. Food intolerance could be re-named as “poor digestion”, as reactions to food are often the result of poor or compromised digestion!
So what can cause food intolerance?
Food intolerances are often caused by stress! Food-intolerant people often have low levels of secretory IgA, a class of protective antibodies found in the gut. IgA antibodies protect the body against the entry of foreign substances. Stress leads to a decrease in secretory IgA… a bit of vicious cycle really, but it certainly explains the relationship between stress and food intolerance!
Underlying digestive problems (e.g. low stomach acidity, gut bacterial overgrowth, a “leaky” or damaged gut lining, yeast infection or poor digestive enzyme production) are common “causes” of food intolerance and must be addressed before avoiding foods unnecessarily.
Gallbladder disease, gallstones, and pancreatitis may also be underlying causes of reactions to foods, but these will produce other symptoms too.
It is usually large food particles that cause allergic reactions, so proper breakdown of food (especially protein) via cooking and chewing is vitally important. Digestive enzymes or probiotics can often help too to ensure complete digestion, and once digestion is corrected, things can improve quite dramatically.
Signs and symptoms of food intolerance can be quite diverse, depending on how long the person has been ingesting food allergens and how the body has “adapted”. Common symptoms include bloating, stomach cramping, diarrhoea or constipation - yes commonly known as “IBS”!
Long term food intolerance may produce symptoms totally unrelated to the digestive system and may include fatigue, joint and muscle aching, depression, headaches and migraine, hyperactivity in children, and even certain autoimmune disorders.
Diagnosing a food intolerance rather than an allergy (via IgE antibody blood testing) is not easy, simply because reactions to foods can occur from anywhere between 12-36 hours after eating… coupled with the fact that an individual may be reacting to more than one food!
Exclusion/reintroduction diets are the “gold standard” of tests and the most useful when done properly. They do need to be adhered to for at least 2-4 weeks initially, and are always best done under the guidance of a registered nutritionist or dietician with experience in food allergy and intolerance.
Various blood tests are now available (most useful are IgG antibody tests - available now via pin-prick blood sample) which may prove useful in many cases - but only when there are noticeable symptoms.
Vega testing (measuring energy flow) and kinesiology (muscle strength testing) are entirely reliant on the skill of the practitioner, so how effective they actually are is very difficult to measure. Whatever the test, none are 100% accurate, and changes to a person’s diet based purely on the results of a test cause more confusion than clarity, and very often lead to unbalanced eating, unnecessary food phobias, and possible nutrient deficiencies.
What to do if you suspect you have a food intolerance
1) Keep a food diary and note when symptoms occur
2) Try and identify the possible problem foods
3) Seek advice on how to adapt the diet to improve digestion
4) Eat a varied, fresh and nutritious diet
The most commonly allergic foods…
Cow’s milk, cheese, soya, eggs, peanuts, wheat, gluten, yeast, corn, rye, chocolate (often the milk in chocolate!), coffee, tea, alcohol (it is the chemicals and preservatives in alcohol, not the alcohol per say), citrus fruit (lemons, oranges), white potato, beef, various spices, tomato, malt, pork, chemical additives, colourings and preservatives in food (especially tartrazine, sodium benzoate, aspartame).
Food intolerances are best dealt with by avoidance of the offending food for a prescribed period of time, followed by a “rotation” diet, in which problem foods are only eaten every three to four days, instead of daily.
Young children can often re-introduce foods after three months of avoidance, whereas adults may require six to twelve months of avoidance.
Much food intolerance and even some food allergy problems settle down after long-term avoidance, and especially when digestion is improved.
When a problem food is only eaten sparingly, symptoms are less likely to return. The importance of rotating foods varies from person to person and may be related to the severity of the allergies.
The following foods are the least likely to provoke allergic reactions:
Beverages:
Almond milk, Quinoa milk, herb teas, apple juice and other pure or freshly squeezed fruit juices without sugar or additives (dilute 50:50 with water).
Roasted grain beverages may be used as coffee substitutes. If you like fresh coffee, Dandelion root which you can grind in a coffee grinder.
Soya milk is fine UNLESS you have an allergy to soya!
Cereals:
Oats (unless you have diagnosed Coeliac disease or are known to be “sensitive” to gluten)
Oatmeal and Oatbran
Quinoa porridge
Puffed rice and millet cereal
Homemade mueslis
Grains and flours:
Chick pea flour
Potato flour
Buckwheat flour
Rice flour
Cooked whole gains:
Oats, millet, pearl or pot barley, buckwheat groats (also known as Kashi), brown rice, basmati rice, amaranth, quinoa, 100% buckwheat soba noodles, rice noodles.
Breads:
Sprouted grain breads, rice bread, 100% rye or spelt bread (often fine with wheat-sensitive individuals), other wheat and yeast-free breads
100% rice cakes
100% rye crackers
Legumes:
Haricot beans
Chickpeas
Black-eye beans
Kidney beans
Lentils
Navy beans
Pinto beans
Peas
String beans
Tofu (soya bean curd)
Dried beans should be soaked overnight. Pour off the water and rinse before cooking for allotted time. Canned beans often contain added sugar or other potential allergens, so if used they must be rinsed well.
Nuts and seeds
Almonds, pumpkin seeds and sunflower seeds - eat raw with no salt etc.
Nut butters are highly nutritious spreads to use in place of butter or margarine, e.g. Tahini, almond butter, hazelnut or cashew butter.
Oils:
Use cold-pressed or expeller-pressed oils (available from health food stores), as they are safer. Do not use corn oil or “vegetable oil” from an unspecified source, as this is usually corn oil.
Rapeseed oil
Linseed (edible linseed or flaxseed) oil
Olive oil
Safflower oil
Sesame oil
Soya oil
Sunflower oil
Protein:
Fresh white fish, salmon, mackerel and tuna and most canned fish, lamb, poultry and fowl.
Vegetables and fruit
All vegetables except corn are generally acceptable on a low-allergen diet, as is all fruits with the exception of citrus fruits. Tomatoes can often cause problems and should be avoided by susceptible individuals. Other food members of the nightshade family (potatoes, aubergine, peppers) may prove problematic with arthritis sufferers.
Lucy-Ann Prideaux MSc BSc RNutr
Registered Nutritionist
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Posted by admin on April 8th, 2008 — Posted in Nutrition Tips
Being aware of the nutritional value of the foods we eat is obviously essential to a healthy body. Eating the right combination of carbohydrates, proteins and healthy fats works towards keeping muscles strong and organs functioning the way nature intended.
Our minds are no different and eating foods rich in certain nutrients can help alleviate brain fog and boost our memories back to the place they were when we were younger.
It only seems natural that since most of our body is fueled by the healthiest of foods, feeding our minds the same way follows suit.
There has been extensive research done into studying the effects of certain minerals and vitamins in relation to brain function.
It’s common sense that sugar although a temporary stimulant quickly loses it’s luster and although we might feel very vibrant and alive after eating a candy bar, within an hour or two our bodies have become sluggish and less responsive.
Our minds and therefore our memories would feel the same high and crashing low if fed a diet of sweets.
Eating sensible is important for boosting your memory. Foods that are rich in antioxidants are said to work in helping memory function.
The benefits of antioxidants are often associated with fighting cancer and playing a positive role in certain diseases of the heart.
Now with the knowledge that they also work towards improved memory function, having them as a staple in the daily diet seems natural. Some examples of foods readily available that are high in antioxidants include carrots and certain kinds of nuts.
Green tea is also an excellent source of antioxidants and its benefits reach well beyond boosting the memory.
Another product that helps with memory function is soy. Eating foods like tofu will provide benefits that help improve memory. Another great source of soy is the soy milks that are available in most food markets.
Many are flavored and the taste although not exactly the same as cow’s milk is considered appealing to many people.
Soy also offers many other benefits to the body and knowing that it can help with boosting your memory is good stimulation for trying it and possibly making it a regular part of your diet.
Most people use oil in some form for cooking and if choosing a specific type of oil can boost your memory it would seem sensible to incorporate it into your everyday cooking.
Olive oil is a healthy choice for many reasons including its effects on memory function. Using it to cook or within salad dressing is a healthy way to work towards having less brain cloudiness and improved memory clarity.
It’s another step towards feeling confident that you are doing everything you can to ensure that your memory stays sharp.
Adjusting one’s diet to balance the effects of memory loss seems a perfect solution.
With just a small change in the consumption of certain foods anyone can feel as though they are not only eating healthier but also improving their memory.
Drikus Botha is wellknown for his articles and e-courses.
You can subscribe to his free “Boost Memory” e-course right here
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