Healthy Living Advice

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

  • Should You Be Exercising While Sick?

    Wednesday, July 22, 2015

    A general rule of thumb is: if the symptoms are above the neck, such as a blocked nose or sneezing, you should be fine to train. However if the symptoms are below the neck, such as nausea, fever or a chesty cough, you should take the time off to recover.

    Training with ‘above the neck symptoms’ (generally more of the cold-like symptoms) shouldn’t be anything too strenuous. Stick to more gentle activities such as walking, general flexibility and stretching, and yoga. Try to avoid strenuous activities, especially those out in the cold.

    Top tips for training while sick:

    DO – listen to your body. If you get halfway through your training session and you’re feeling worse, end it there and try again another day

    DO – keep up your fluid intake

    DO – wash your hands, especially if using/sharing equipment– when it comes to germs, sharing is not caring!

    DO – keep eating wholesome, nutritious foods. Lots of veggies for vitamins and minerals, and protein to help support your immune system

    DON’T – over exert yourself. If you exercise too strenuously, you can put too much pressure on your immune system therefore prolonging the illness

    Mel’s Remedies

    - A great natural remedy for a cold is a simple honey and lemon tea. Juice one lemon, add boiling water and a tablespoon of honey. Taken before bedtime, this can help reduce the severity of the cold and reduce coughing overnight.

    - Garlic can also be used as a remedy due to its antimicrobial, antiviral and antibiotic properties. If you’re brave enough, you can try simply eating a raw clove of garlic. You can also buy a garlic supplement to get the same benefits.

     

    Stay Healthy!

    Mel


  • 5 steps to improve your digestion

    Friday, July 18, 2014

    1. Drink more water. Being dehydrated is one of the most common causes of constipation, to stay hydrated you should aim to hit a water goal, if you currently don’t drink much water this may take you a few weeks to build up to. 

    Water goal (0.039 X Body Weight = L) 0.039 x 75kg = 2.9L of water a day

    2. Consume more fiber. Insoluble fiber is important for moving food through the digestive track and making solid stool. Start by having 9 servings of vegetables a day, 3 meals a day, 3 servings with each meal, another route is supplementing with fiber, 15g mixed with water at every meal. try flax seed, psyllium husk and or blend. 

    3. Keep a food diary. This is a great way to find problem foods, if after you eat a meal and you feel bloated, gassy and constipated then there is something in that meal that doesn’t agree with you, breakdown the meal, find the problem food and then eliminate that food or foods from your diet. Some people can handle yogurt but have issues with milk so there is not always a need to cut out a whole food group.

    4. Test for gluten sensitivity. Gluten is a protein found in most grains, like oats, wheat, barley and rye. People who are sensitive to gluten can experience bloating, gas, IBS, cramping and constipation, you can get a gluten sensitivity test or you can cut these foods out for 6 weeks and see if you feel a difference.

    5. Take probiotics. Probiotics are sources of good bacteria, having an imbalance of bad and good bacteria can lead to all sorts of gastrointestinal issues. Probiotics also improve bowel movements and help with digestion. Kefir, organic yogurt and probiotic supplements are some top sources.

     

    Take care of your inside and your inside will take care of you.

     

    To Healthy Living

    Daniel Christie


  • Top 5 Benefits of Turmeric

    Friday, July 11, 2014

    The many healing properties of curcumin the main ingredient in turmeric are so me of the most exciting recent discoveries in functional medicine.

    Curcumin counters inflammation, detoxifies excess estrogens, supports the body’s antioxidant system, helps deal with abnormal blood fat ratios (dyslipidemia) and offers protection against colds and flu. 

    A few benefits of adding Curcumin into your life

     

    1) Anti-Inflammatory compounds - The main cause of chronic disease is inflammation, the more inflammation you have in your body the higher the chance you have of developing disease, curcumin targets inflammation making it great for preventing inflammatory related diseases. Making it great for giving relief to people with arthritis.

    3) Boosts brain-derived neuotrophic - Neuotrophic improve the function of your brain, through memory and cognitive function. Curcumin improves the functioning of your brain making your smarter and also lowers the risk of brain diseases like Alzheimer’s and Depression. 

    2) Powerful antioxidant - Curcumin helps delay the effect of aging and age related disease by taking out free radicals. The more free radicals we have in our bodies the faster we age and the higher risk we have of developing disease, having a power antioxidant like curcumin on your side will help neutralise those free radicals.

    4) Lowers the risk of heart disease - Curcumin does this in a few ways, simple ones are the anti-inflammatory and antioxidant properties, more technically curcumin improves endothelial dysfunction (inability of the endothelium to regulate blood pressure and blood clotting).

    5) Helps to prevent cancer - The less inflammation in your body the less chance cancer has to grow and spread, curcumin can reduce angiogenesis which is the growth of new blood vessels in tumors and also reduce metastasis which is the spread of cancer, plus it can help with the death of cancerous cells.

    Not bad for 1 little herb right. Curcumin is the main ingredient in turmeric, to get the most bang for your buck it is best to supplement with curcumin 4-6 capsules per day. Curcumin is also poorly absorbed by the body but if you add piperine found in peppercorns it will increase the absorption by 200%.

     

    To Healthy Living 

    Daniel Christie 


  • Three ways your digestion can go wrong and how you can fix it

    Friday, June 27, 2014

    Poor gut health can lead to serious health problems including malnutrition, increased risk of disease, weight gain and a slow metabolism. All health begins in the gut and you will never feel your best until you sort it out.

    1) Inflammatory gut bacteria

    Your gut bacteria affects how much fat you store, the balance of glucose in your blood and your response to hunger hormones that make you feel hungry or full.

    What you can do Avoid antibiotics, prescription drugs and NSAIDs as they kill your beneficial bacteria, unless they are medically necessary.

    Eat plenty of probiotic foods and consider taking a probiotic supplement. Eat high-quality yogurt, sauerkraut, kefir, miso and pickled vegetables.

    Make 50% of your plate vegetables, 3 cups per meal.

    #2: Eating the wrong foods for your gut

    Poor gut health is not just about your gut bacteria. Food sensitivities also cause trouble for your digestive system, these are food your body can’t handle for some reason.

    What you can do Identify foods that you are intolerant to and avoid them at all costs. Common foods include gluten, wheat, tree nuts, peanuts, shellfish, lactose, eggs and soy. A food sensitivity test is your best diagnostic tool, Anne’s Health Shop in North Sydney does these tests. 

    #3: Not breaking down food

    Your intestines don’t deal with solid foods very well. Low stomach acid is another cause brought on by aging, stress, and inflammation. Doctors often call this acid reflux but more commonly its because undigested food starts to ferment in the gut and then backs up into the esophagus. 

    What you can do

    Chew your food properly, improve stomach acid by taking digestive enzymes and HCL with meals and stay hydrated.

     

    To Healthy Living

    Daniel Christie


  • Amazing Health Benefits of Himalayan Salt

    Friday, January 24, 2014

    Most people are under the impression that salt is bad for you and that high salt diets are a leading cause of heart disease, these people are not wrong they just don’t know the full story, just like with fats there are healthy salts and bad salts. 

    Table salt and cooking salt is commonly used in all process foods, recipes and drinks. Natural salt is abundant in nutrients but table salt supplies our bodies with none of the nutrients it needs and it actually contains 97.5% sodium chloride and 2.5% is other chemicals that are bound to make it more moisture absorbent and more pourable. Table salt is also heated to 1,200 degrees fahrenheit which destroys practically all of the health promoting elements. This turns todays table salt into a poison that is causing many serious health problems like high blood pressure and heart disease, this is the  salt that is used in all processed foods as a preservative and flavor enhancer. This is the salt that is used in meals for cooking at home, on the table a restaurants and added into so many food we eat. 

    Himalayan Crystal Salt on the other hand has amazing health benefits that are not found in your standard table salt. Salt is an essential nutrient for our bodies to function optimally, stay healthy and decrease your risk of disease. If you want to receive all the health benefits that salt is meant to bring you try using a natural salt like Himalayan salt, this salt has all the nutrients and health benefits still intact and has not been heated, bleached, or had chemicals add to make it more user friendly. Himalayan salt contains no toxins and has all it’s natural 84 minerals and elements intact to help your create optimal health.  

    Here is a long list of the benefits of Himalayan salt

    - Balances the acidity of your cells, particularly brain cells, this makes you cells healthier and healthy cells can function at a higher rate
    - Salts is natures electrolytes, forget Gatorade or powerade, add a pinch of himalayan salt to your water to rehydrate faster.
    - Helps cells absorb water, without salt / electrolytes in your water cells can’t fully absorb the water, this is why people who start drinking more water need to go to the bathroom a lot.
    - Balances blood sugar levels
    - A natural hypnotic to help you sleep
    - Reduces cravings
    - Improves stomach acidity and absorption of nutrients from food
    - Regulates blood pressure and irregular heartbeats
    - Creates a positive energy balance within the body
    - Helps maintain libido as you age
    - Has antihistamine properties to clear congestion in your sinuses
    - Improves blood flow and helps prevent spider and varicose veins
    - Creates strong bones by stopping your body taking salt and calcium from your body leading to osteoporosis
    - Clears phlegm from your lunges, great for people with asthma and cystic fibrosis
    - Slows rate of aging
    - Helps reduce the risk of muscle cramps 

    If you are under the impression that salt is bad for you and that it is a quick way to an early death then think again. Natural Himalayan salt can create incredible improvements to your health by decreasing your waist line and your rick of disease.

    When using himalayan salt remember to use pinches of salt not teaspoons as metal will absorb it’s positive charge that makes natural salt so special.

     

    To Healthy Living

    Daniel



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