Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

  • 10 external signs that show nutritional deficiencies on the inside

    Friday, May 30, 2014

    The idea of creating optimal health isn’t just as simple as eating foods from natural sources with minimal processing and finding the right balance of proteins, fats and carbohydrates. Our bodies need a wide array of nutrients like vitamins, minerals and antioxidants to carry out the thousands of chemical reactions and processes that are happen constantly within us to keep us healthy and functioning properly.

    When the body becomes deficient in one or many of these nutrients signs can come through in a physical presence either on the skin, nails, mouth or hair. By the time these physical conditions have appeared the body has been deficient for quiet some time.

    Here are the top 10 conditions I see most commonly and what you can do to treat them

    1. Tics of the eye lid - Brought on by stress - Stress depletes the body of Magnesium, B2, B6 and Zinc
    2. Acne - Brought on by poor diet and poor detoxification - Avoid sugars, processed foods, trans fats, excessive starchy carbohydrate consumption and look to alkaline the body - Supplements to help HCI, vitamins A, E, B2, B6, C, niacin (B3), biotin, zinc, EFA, lecithin, MSM (methylsulfonyl methane) , retinoic acid topically
    3. Brown skin spots - Poor detoxification through the liver - Paleo cleanse, GI revive shake, antioxidants and bio oil applied to skin
    4. Dry skin - EFA, pure water, pink sea salt, vitamin A & vitamin C
    5. Eczema and skin ulcers - Caused normally by food sensitivities or intolerance's - Food intolerance test, HCI, vitamin C, B2, B6, zinc, magnesium, EFA, allergy test - Paleo cleanse, GI revive shake.
    6. Fungal infections - Normally cause by a weakened immune system, liver - Food intolerance test, B vitamins, tea tree oil on infection - Paleo cleanse, GI revive shake
    7. Purplish / blue-black skin areas - Vitamin D, B3 and bioflavoniods
    8. Peeling nails - Poor absorption of nutrients from low stomach acidity - HCI, Vitamin A, C and calcium from green leafy vegetables
    9. Vertical ridges on nails - Low stomach acidity, poor absorption of nutrients, poor circulation - HCI, Vitamin A, Increase protein intake and calcium from leafy green vegetables
    10. White coated tongue - Poor gut health, overgrowth of bad gut and intestinal bacteria - Avoid sugars, sweet foods, processed foods, trans fats, starchy carbohydrates and look to alkaline the body - Paleo cleanse, GI revive shake, HCI

     

    EFA means essential fatty acids, mainly linoleic and linolenic acid; recommended sources are fish oils, ground-linseed, linseed oil and evening-primrose oil.

    There are some common nutrients that most people become deficient in magnesium, zinc, B complex, vitamin C and HCI. These need to be taken in higher dosages to resolve the problem but once controlled a quality multi vitamin with each meal is ideal. Paleo cleanse and GI revive are powders for a shake packed full of vitamins, minerals and antioxidants

    HCI is hydrochloric acid which is naturally produces by the stomach, but because of our stressful lives, poor food choices and medication usage our stomach are able to produce it properly 


    To Healthy Living

    Daniel Christie


  • The facts about high protein diets

    Friday, March 07, 2014

    Recently in the news there have be claims made that a high protein diet will increase the rate at which you age and is doing you more harm then good. This is a very big statement to make considering there are many factors that influence the rate we age. I have had many people coming to me this week with questions, so in this week’s blog I will do my best to show you that there is a lot more to this story than we have been told.

    The news article is saying that a high protein diet is doing you more harm then good and that a diet high in protein will cause you to age quicker.

    Yes a high protein diet can be very acidic and cause oxidisation to cells; and yes all these factors will increase the rate of ageing and cause other degenerative health issues.  However, this would only be the case if you ate only protein and starchy carbohydrates with no vegetables, fruits or healthy fats. 

    Why are these foods so important?  

    Vegetables, fruits and healthy fats are high in vitamins, minerals and antioxidants that alkaline the body and prevent the oxidisation of cells.  They counteract the effects of acidic foods and bring your body into an alkaline state. This places a big hole in the agreement that a high protein diet is doing you more harm than good. The key is to create a balance in your diet and not look at things in such a black and white manner.

    Yes a diet high in fatty meats and carbohydrates not from plant sources is going to cause a undesirable unhealthy effect, but this is not what paleo eating encourages. 

    Why is paleo not just a high protein diet?

    Paleo nutrition is about lean meats (only organic fatty meats), vegetables, nuts and seeds, some fruit, little starch (whole food carbohydrates) and no sugar. As you can see from this description carbohydrates are clearly apart of a paleo meal plan.

    If you are overweight then yes a diet in high protein and low carbohydrates is proven to be the best nutrition plan to lose weight. 

    Why does a high protein diet work for weight loss?

    Decreasing starchy carbohydrates and increasing plant based carbohydrates and healthy fats will reduce the amount of sugar circulating in your blood. When we have excess sugar in the blood which our muscles and cells don’t need as they are already full, then our body will store it in fat cells for later use. Decreasing carbohydrate intake will minimize the amount of sugar in the blood that would be stored as fat and force the body to use fat stores as fuel.  Consequently, the body then uses body fat stored earlier as a source of fuel. 

    Starchy carbohydrates are not the devil 

    This doesn’t mean that you can never eat carbohydrates again, it just means until you reach a healthy body fat percentage starchy carbohydrates will be limited and only consumed every few weeks to help manage hormones levels and metabolism. Once a person is at a desired body fat or body composition then starchy carbohydrate in the form of potatoes, rice and grains can be reintroduced in moderation as long as they don’t cause any negative effects to digestion.

    Conclusion

    Protein and carbohydrates can be a part of everyone’s nutrition; there is no need to fear any of the macro nutrients for that matter (carbs, protein and fats). They all play a role in creating a healthy individual, it’s just a matter of finding the balance that works for you and everyone is different.  What may work for one person may not work for another as we all have difference body types, genotypes and phenotypes, rate of metabolisms, hormonal balances and activity levels. It all comes down to the individual and creating a personalised meal plan that fits your make up.

    To Healthy Living

    Daniel Christie


  • 5 main reasons why we become fat Part 2 - Hormones and Mitochondria

    Tuesday, October 29, 2013

    Hormones and Mitochondria

    There are two main factors that can make us either fat, tired and depressed or lean, energised and happy, these are our hormones and mitochondria. When you look at two people who both eat the same and do the same exercise and one is fat and the other lean the difference is there metabolism and what controls your metabolism? your hormones and mitochondria.

    We have different types of hormones, some tell your body to burn fat and other to store fat and some tell you body to build muscle and others to break it down. So learning how to get hormones on your side is essential for losing weight and keeping it off. 

    Where the body stores fat gives us an insight to where the hormonal issues are. there are four main body types.

    Which type are you?

    Cortisol - When the adrenal glands are constantly stress and forced to produce cortisol you will gain weight around the mid section and have skinny arms and legs in comparison. Increased cortisol levels signal the body to store fat, down regulate blood flow to organs and burn muscle glucose as energy instead of fat as it is quicker to convert.

    Liver - Can cause a pot belly type look which will hint to liver toxicity and effect weight loss. When the liver is in trouble it slows down metabolism, if the body can not detoxify properly the body is at risk of toxic exposure and becoming sick. Since toxins are stored in the fat cells, the body will stop burning fat as to not become more toxic it’s self. Heal the liver to restart fat burning.

    Estrogen - An excess of estrogen and you will see fat accumulate around the hips and thighs, males will develop man boobs. High estrogen slows the metabolism, a lot of the unnatural chemicals we are expose to are exoestrogens, chemicals that act like estrogens in the body. This increase of estrogen like chemicals coming in causes overload and if the liver is unable to eliminate them through detoxifying then they will  be stored in fat cells around with hips and thighs and for men also the chest.

    Thyroid - when there is problems with the thyroid the appearance on weight gain is all over  because of the thyroids effect on metabolism. The thyroid is the main controller over metabolism, when there is an issue with the thyroid your metabolism comes to a grinding halt and as the poor food comes in that continues to aggravate the thyroid the body stops burning and starts storing the extra energy where ever it can, this is why it has an all over weight increase effect.

    For us to create a healthy metabolism we must create healthy and stable hormones and mitochondrial function, we must understand that we have to start with healthy cells first. Cells are like our little workers, feed them healthy food, give them the right environment and they will do there job and keep you fit and healthy, feed them junk food, processed food, sugar and alcohol and you will have systems shutting down and metabolism grinding to a halt.

     

    To Healthy Living

    Daniel

     

     

     


  • 5 main reasons why we become fat Part 1

    Thursday, October 03, 2013

    The diet that made us human is the one that will keep us human. That diet is rich in fruits, vegetables, nuts, seeds, high quality animal protein, especially offal and fish. Our diet has the power to radically improve or impairs our health, performance and intelligence. It also has the power to create or fight disease.

    Over the next 5 weeks we will look at the 5 main reasons why we become fat.

    1. Toxicity

    The toxicity that we are exposed to on a daily basis is reaping havoc on our bodies, these toxins effect our hormones and our mitochondria. Our hormones are the bodies chemical messengers that regulate our bodily functions and our mitochondria are our cells energy burners. These two control our metabolism and when there not working properly they can cause weight gain, depression, poor sleep and the feeling of being rundown. 

    These issue that everyone seems to have at least 2 of are not the way our bodies were designed to function, we should not feel like this, we should be energised in the morning and be able to carry that energy throughout the whole day, then as it becomes night we should start to wind down and sleep should come easily. 

    Chemicals like pesticides from our foods, BPA’s from plastics, artificial sweeteners and preservatives from processed foods, electrical magnetic frequencies from mobiles and wifi are coming into our bodies and causing serious health issues, these toxins need to be detoxified and cleared out, if the liver can’t clear these poisons out the body will create new fat cells to store them in to keep them out of the blood stream and away for vital organs so they can’t cause too much damage. This is why it is so important to stay as close as we can to a natural diet and lifestyle.

    So what can you do?

    Making small changes will have a huge impact on your health and wellbeing. Avoid heating food in plastic containers and taking the plastic lid of your take away coffee as the BPA toxins in the plastic seep out when heated, changing processed and packaged foods for naturals fresh produce. Changing sodas and diets sodas for clean filtered water and green tea. Sleeping with your home wifi turned off and your mobile phone as far from you as possible. Using natural skin care and cleaning product that don’t use chemicals that will seep into your body through your skin like. These few changes will have a dramatic effect on your bodies ability to detoxify and the better you can detoxify the easier it is for the body to heal and lose weight. Read the labels on your foods, if there are ingredients listed other then the actual food  it’s self and you have no idea what they are then it’s highly likely your body doesn’t either.

     

    To Healthy Living

    Daniel

     


  • 10 Reasons Why You're Not Losing Weight

    Tuesday, June 18, 2013

     

    1) Not restricting carbohydrates enough or often enough

    An effective fat loss program is low carb, high protein. This is a scientific fact. But, low-carb is a vague term. Simply having the Australian recommended dietary intake  of 310 grams a day could be considered low-carb, but if you are carb sensitive, you will need to go lower to see results. 50 - 100 grams of carbs a day is ideal. This will lead to the production of ketones, then the body is no longer relying on glucose for its fuel source.

    Those 50 - 100 grams of carbs should only come from vegetables and select fruits, such as berries and kiwi. Eliminate all grains, whole and processed.

    2) Not Weight training properly

    If fat loss is your goal you need to be training with a fairly heavy weight, you want to feel your muscles burn, use multi-joint exercises and keep volume of exercise high.

    3) Doing the same long bouts of cardio instead in intervals

    Long runs is more detrimental to your body, your ankles, knees and hips take so much of the load that it often leads to injuries that prevent training. Try swapping it up with sprint training, sprints are a powerful fat loss tool that gives you back considerably more in terms of fat loss, it takes less time and causes less stress on the body. 

    4) Poor gut health

    A poorly functioning gut will effect your ability to lose weight.

    - Low stomach acid, try taking HCL to boost your natural stomach acids.

    - Bad bacteria, try taking a probiotic to help increase the good bacteria.

    - Chronic inflammation in the gut, Try cutting gluten and dairy for a few weeks and start taking fiber. 

    5) Nutrient deficiency

    Nutrient deficiency in vitamin D, magnesium and omega-3 have all been link to an increase in obesity. A blood test will give you the answers you need.

    6) Not sleeping enough

    This is different for everyone but on average 8 hours of sleep is key to giving the body enough time to repair. People how don’t get enough sleep tend o feel hungrier, make poorer food choices, and eat more up to 300 calorie more per day. Lack of sleep leads to high cortisol which will stop the body from burning fat.

    Improve your sleep by sleeping in complete darkness, turn off the TV and computer an hour before bed to wind down, try a grateful log ( has been known to be every effective in improving sleep, keep you phone as far away from you as possible and then consider using natural sleep aids like a topical magnesium cream or inositol.

    7) Stressed out

    Chronic stress is one of the most common reason stopping people from dropping body fat. Stress leads to cortisol being released and cortisol’s primary function is to increase blood sugar to give you the energy to get through situation. Always stressed and always producing cortisol will cause inflammation and fat loss simply won’t happen.

    Having trouble de-stressing your life, try meditation, psychological therapy, or going to a functional medicine doctor, these things might help.

    8) Medical issues

    Low iron or low B12 are extremely common deficiencies leading to anemia, where women are more at risk.

    Certain medications, or having insulin resistance, chronically low blood sugar, hypothyroidism, and other medical issues all keep the body from losing fat. You may need to see a functional medicine doctor.

    9) You actually inactive

    Other then the 1 hour of exercise you do 3 to 4 times a week your life is sedentary. When you are inactive gene signaling, protein synthesis, and insulin sensitivity all drop. Move more!

    10) Weak spot in your diet

    Are you vegetarian? Eating more than you think. Eating the same food day in day out. Try filling in a food diary and have a dietitian or BioSignature trainer take a look. 

    Not eating real food. 

    Easy to say but can be harder to do. Swap processed or packaged foods for fresh whole food like organic meat, vegetables, fruits, nuts, seeds, and healthy fats.

     

    Getting regular body fat assessment is a great way to keep track of your progress and to know what works and what doesn’t work for you. Book in with either David or myself for you biosignature body fat assessment.

     

    To Healthy living

     

    Daniel

     



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