Q&A WITH JARROD TUCKER FITNESS

I am beyond exited to share this interview I had with Jarrod Tucker. Jarrod is a fitness instructor, Zumba presenter, Strong by Zumba master trainer and the owner of Energize Studios running multiple exercise classes throughout the week. I personally have been attending his Strong by Zumba classes weekly for about 1 year now and it is by far my favourite way to move, its fast paced and varied and, with Jarrod leading the workout, you’ll push yourself harder and achieve far more than you thought was possible. His energy is contagious, his passion is obvious and his own personal health and fitness journey is one to inspire and transform. I know you’re going to get so much out of this interview, and I highly encourage any and all of you to check out one of his classes here in Newcastle – you are more than welcome to join me for Strong by Zumba each Monday and Wednesday evening.

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Q: Tell us what you do?

A: What I do is two-fold, I am very fortunate to be the Australia/New Zealand Master Trainer for the Strong By Zumba program which is a High-Intensity Interval Training and Muscle Conditioning program synced to music and also a Zumba Education Specialist and trainer for the original Zumba Dance-Fitness programs. 

Q: What does this involve?

A: Basically my job is to travel Australia, New Zealand and other parts of the world and train instructors in how to teach these programs so they can run classes their own classes in gyms, community halls etc

 The second part of what I do is teaching regular group fitness classes every single week at my fitness studio, Energize Studios. I along with other members of our team deliver many group fitness classes each week in a variety of programs, styles and fitness levels to help inspire people to lead a healthy lifestyle.

Q: How did it all begin?

A: Strangely enough, my real journey through fitness and teaching began when a job I was at closed down and I was forced to fall back on skills I had which happened to be singing. So, with a few week’s notice I raced around to find out what venues I could hire and spoke to friends I had in the industry and I opened a dance and talent school. 

During that first year back in 2010, Zumba Fitness came to Australia and everyone was running classes. So I thought “we have to have this as well to stay relevant”. A dance teacher and I went to the training to become instructors (I was intending to be the backup) and when it came to crunch time, I ended up being the one who had to teach the classes. It turned out to be something I loved, and it helped me with my own fitness cause I enjoyed it (I was 110KG when I started. It also led me down the path of wanting to teach, help and inspire people with their health and fitness. 

Q: What does health and wellness mean to you?

A: Health and wellness is more than just about weight loss and looking good etc, although it often starts that way with many of us.

“I realized very quickly how important leading a healthy lifestyle was to my mobility, joint pain, energy, motivation, drive and also confidence. It really does help to remove limitations people place on themselves. Health and wellness is about being able to live your life feeling good and loving it on your own terms for as long as you are able to”.

Q: How do you have so much energy?

A: from the very beginning of my fitness journey I gave 100% to everything I did and even when I got tired I told myself “suck it up, you can do this”. So, my body has learned to adapt and operate at a high level.

Of course, you can’t do this without the right fuel and what you put in your mouth makes a huge difference to your energy levels. This doesn’t mean dieting always, or depriving yourself, but making smart choices about what you want from your health and your life.

Q: What is your number 1 tip for balancing everything?

A: Make time to enjoy your life. It’s so easy to get caught up in this cycle of training/crazy eating and chasing unrealistic goals. Make time to train, time to work, time to chase your dreams BUT don’t forget to make time for what you love to do and what helps you relax unwind and be yourself. 

Q: You’ve had an amazing fitness journey what do you credit to your success?

A: Two things mainly: find physical activities that you love and make you feel good so they become a want instead of a need, and always remember to continually push the boundaries of what you think you can do. The human body is capable of so much and there is little stopping you, except for you. 

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A photo of Jarrod himself from 10 years ago (2009)

 

Q Who inspires you the most?

A: In all honesty I am most inspired by the people I teach and train. I don’t follow a lot of celebrities or social media rubbish, but I am inspired when I have people in my classes or trainings that want it, and I see them continually strive for more. When I see those people achieve what they set out to do and continually improve it really drives me.

Q: What tips do you have for people starting a fitness journey?

A: A few simple points to remember: 

  • Start by finding an activity that appeals to you

  • At the beginning just try and make the chosen activities part of your regular routine so you don’t have to think about doing them instead of stressing about going hard and getting a huge workout

  • When you feel you can give more, give it

  • Make some positive changes to your eating habits 

Where can people find you if they want to connect?

You can follow me and/or connect with me on Instagram or Facebook.

If you would love to come and try a class you can see our full timetable here or stay up to date on Facebook.

If you would like to become a Zumba Instructor you can find training online here.

If you would like to become a Strong By Zumba Instructor and teach an awesome new high intensity program you can find a training online here.

 I hope you found some inspiration and encouragement from my latest interview. Check out a class near you and get in touch if you have any questions for myself or Jarrod about health, wellness, weightloss and fitness.

Yours in Health,

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WHY YOU'RE NOT LOSING WEIGHT

Written By: Brittani Kolasinski (Adv Dip Nut Med, BHSc Nut)

Weight loss isn’t always as simple as calories in vs calories out, and this confusion can leave many of us feeling defeated and frustrated after trying time and time again to reach our goals. What many don’t often realise is that there are so many other players involved when it comes to our weight. The body can often resist weight loss purely form a survival mechanism but with hormones, stress, lifestyle and environmental influences mixed in it can create a whole cocktail of roadblocks stopping you from reaching your goal.

#1 Stress

Stress can inhibit weight loss, this is largely due to elevations our stress hormone cortisol. Cortisol disrupts our appetite and leads to increased weight that’s predominantly stored around the abdomen. When stressed we are in a state of sympathetic nervous system dominance, this is also known as our ‘fight or flight response’. When in this state blood sugar levels rise and fall that may trigger cravings for refined carbohydrates and sugars.

What can you do?

Focusing on stress reduction either through lifestyle practices like gentle exercise, meditation and mindfulness, Epsom salt baths and use of essential oils, as well as diet to include more healthy fats, quality proteins, and smart carbs. Not to mention specific nutrients like magnesium and B group vitamins, these are best sourced from a qualified practitioner like me for the appropriate script.

#2 Over-Exercising and/or Under Eating

This is another form of stress, and particularly important for women to note. Too much exercise can place too much of a stress on the body and when combined with calorie restriction, this can trigger a starvation response, signalling to the body that there aren’t enough resources and now is not the time to lose any more! Exercise also increases the elimination of estrogens and simultaneously reduces the production of estrogen – this may be of benefit with women with estrogen levels that are too high, but a deficiency of estrogen can also lead to weight gain – more on this to come!

What can you do?

Take a break, take a long walk and swap out your CrossFit or HIIT sessions to more outdoor walks, pilates or a Barre class to minimise that cortisol production but still, provide the many benefits of movement. Focus on nourishment at meal times, work with a practitioner to put together an appropriate meal plan for you that will give your body the nutrients it needs for pre and post exercise as well as the correct macronutrients needed to support healthy weight loss.

#3 Sleep

Getting quality sleep and the right quantity of hours of sleep is crucial for healthy weight loss and body composition. Studies have found that those who slept between 3.5-5.5 hours a night consume nearly 385 more calories the next day compared to those who sleep between 7-10 hours. Lack of sleep also increases your risk of chronic disease, cancer, diabetes, anxiety, depression and many more.

What can you do?

Focus on sleep hygiene as well as including dietary and lifestyle practices that will promote restful, restorative sleep. See these tips to get a good nights sleep here.

#4 Toxicity

We may not be aware of the toxins we are exposed to, but it’s now estimated that food alone is sprayed with toxins in numbers that are 17 times greater than what they were 40 years ago providing us with a chemical cocktail of toxic substances. What’s more is that for many of us before we leave the house we have already exposed ourselves to an alarming amount of different chemicals and pollutants. They are in skin care, makeup, cleaning products, cookware, electronic devices, car fumes, factories, in our food and drinks, through alcohol and even coffee consumption. Toxicity places an additional stress on the body, which as we have discussed, can lead to obstacles with healthy weight loss and many of these substances now being shown to disrupt our hormonal systems, wreaking havoc on our body.

Vitamin D and calcium work together to promote weight loss yet we are living in a culture that is largely deficient in vitamin D, common skin care products contain substances that strip our skin of the compounds needed to convert the rays from the sun into active vitamin D in the body.

What can we do?

Detox! Take a good inventory of your household, your workplace and the environments you spend a lot of your time in. You can either go all out and throw out everything or work through it one item at a time consciously swapping over chemical-laden products for natural alternatives. Using food, olive oil or coconut oil works wonders in terms of moisturiser, you can use essential oils with baking or bicarb soda for cleaning, or fill a spray bottle with water, vinegar, and lemon essential oil as a surface spray and wipe. I use essential oils instead of perfume, I don’t wear deodorant (eating clean and keeping clean fights and funky smells) and I clean my teeth with baking soda toothpaste. There are many different options to support your low-tox lifestyle! Getting adequate sunlight for that vitamin D! Being outdoors for 20 minutes at least with skin exposed in large enough areas to increase absorption - think tops of legs, arms and chest.

For more advice on cosmetics and beauty products, I encourage you to check out Emily Banks from Depths of Beauty she is a wealth of knowledge and an incredible resource.

#5 Poor Gut Function

The way we digest, extract and absorb the nutrients from the foods we eat is pretty important. With any digestive disturbance, it’s important to investigate with a qualified practitioner to get to the root of the cause. The microbiome plays an important role in metabolism, food cravings, and nutrient absorption and this may need to be addressed, pesticides on foods, antibiotic use, chronic stress, fibre deficient diets and use of microwaves can all disrupt our microbiome and lead to dysbiosis. Parasites are also very common and can cause nutrient deficiencies, bloating, fatigue and changes to appetite. There may be specific foods that cause an immune response, triggering a cascade of processes that may result in inflammation, further sustaining weight loss resistance.

What can we do?

For an individualised approach and appropriate prescription I would encourage you to work alongside a practitioner, I see many clients for digestive complaints and all will involve a completely different approach to their treatment. Simple dietary tips to support gut function is to get adequate fibre, lots of colour and antioxidant, drink plenty of water and even trial the inclusion of fermented foods. Please note that when trying ferments for the first time start slow, depending on the state of your microbiome you may respond with some bloating or gas. Fermented foods are histamine-containing foods as well as bone broth which is also important for gut health, to address histamine issues please work with a practitioner for support.

#6 Hormone Imbalances

The thyroid gland is responsible for the metabolic functions within the body. It secreted hormones T3 and T4 which are important when it comes to our weight and body composition. The intricate hormonal dance we have going in on can be disrupted, the thyroid is particularly sensitive to a diet that’s low in iodine, or too high in iodine, toxicity, and stress as well as inflammation and autoimmunity. With this, the thyroid can produce too much or too little T4 and this can impact on your metabolism.

 Steroid hormones like estrogen, progesterone, and testosterone also need to be in balance. Estrogen deficiency can occur just as easily as estrogen dominance can. This can happen in cases of increased stress as the body’s precursor to these hormones is also needed to create cortisol so the body will make more cortisol to get through the stress at the expense of our sex hormones. Too much exercise as we have discussed will also promote estrogen excretion and reduce the production of it.  

Fat cells act as a secondary source of estrogen. So, when estrogen is low, the body will create more fat cells necessary to maintain adequate levels. The body is resourceful like that!

What can you do?

Stress reduction, dietary analysis and nutritional treatments work beautifully to balance hormones. If you suspect a hormone imbalance is going on definitely go and speak with your health care practitioner to conduct the appropriate testing to confirm. Symptoms experienced with thyroid imbalances include:

  • Nervousness

  • Insomnia

  • Racing heart

  • Increased sweating

  • Muscle weakness

  • Multiple bowel movements

  • Thin, brittle hair

 This would indicate an overactive thyroid.

Additionally, there are symptoms such as:

  • Fatigue

  • Dry skin

  • Weight gain

  • Feeling cold

  • Low mood

  • Constipation

  • Muscle weakness

 And these would point more towards an underactive thyroid gland.

#7 Medications

Your medications may be playing a part – and this is in no way to tell you to stop taking them, but to learn to be mindful of the implications on your weight that they can cause. Common culprits are the oral contraceptive pill, antidepressants, steroids, and angiotensin-receptor blockers.

What can you do?

If your medication can be changed, then work with your prescribing physician to slowly come off them. If it’s the pill you’re on for contraception only then there are other options you can explore, if it's for skin or period complaints it’s worthwhile working with a practitioner to get to the root of the problem – is it a zinc deficiency? Do you have endometriosis or PCOS? Are your natural hormones off balance? These are worthwhile investigations to bring your body back to a state of balance.  

#8 Overeating or simply eating the wrong thing

We are all uniquely and wonderfully made, meaning that one diet fits all is not a sound approach to health or weight. For many we simply may not be eating the right amounts, or tricked into consuming ‘superfoods’ that are not so super after all, foods like the trendy acai bowl, many store-bought dips, dressings and condiments, marinades and seasonings in foods, vegetable oils used like grapeseed, sunflower, canola, safflower and ‘natural’ sweeteners like agave.

What can you do?

Keep it simple, choose to eat SLOW:

  • Seasonal

  • Local

  • Organic

  • Whole

Studies have shown that diets that are moderate-low in palatability work well in supporting weight loss. Consuming adequate protein to increase thermogenesis through digestion as well as taking ‘diet breaks’ to help lower the body’s set point and also give you a break from it all. These are all areas worthy of another article in and of itself, but we can see from this one alone just how many other factors there are to consider when it comes to weight loss.

I always encourage you to work alongside a practitioner to support you, give sound advice and prescribe necessary nutrients for you. We are all so beautifully unique and this is something to treasure and work with it, rather than work against it by taking the advice from Dr. Google or the latest celebrity endorsement.  

Yours in health,

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SO, YOU WANT TO LOSE WEIGHT?

Written by: Jon Freund ESSA AEP at Hunter Rehabilitation and Health in Newcastle NSW

W: www.hunterrehab.com.au/E: info@hunterrehab.com.au/IG: @hunterrehab

Ever heard that weight loss is 80% diet, and 20% exercise? Well I’m going to tell you that is most probably true or at least a decent approximation. You won’t lose weight without addressing diet.  However, do not mistake weight loss alone for health. Many of those who are looking for dietary advice, such as can be found at a high quality on this website, are looking to lose weight. While weight loss and achieving healthy weight can be a good indicator of health, we know that that there is much more to good health than just weight loss.

So why exercise? There’s the obvious benefits such as increased muscle strength, increased aerobic capacity, increased perceived energy levels, and improved sleep. But here’s a few interesting effects of exercise that you may not be aware of:

Exercise increases cognitive function both now and in your future

Research has found that exercise not only increases your cognitive function acutely, but also that exercise in your youth and adulthood actually carries over to reducing the risk of dementia and Alzheimer’s disease as you age. It’s also been found that exercise increases cognitive function in those who have already been diagnosed as having dementia.

Exercise decreases the risk of osteoporosis and improves bone density in those with osteoporosis

This one has been known for a long time, however I am still impressed by the number of people we see in clinic with osteoporosis who have either been told not to exercise or that simply aren’t exercising. Exercise increases bone density due to Woolf’s law (Bones adapt to load). They become denser with regular loading. You should exercise appropriately for your bone density though, if you have osteoporosis it would be wise to engage an Exercise Physiologist to help you get started. If you want to know more check out Exercise and Sports Science Australia position statement here https://www.essa.org.au/for-media/advocacy-platform/position-statements/

Exercise helps regulate psychological health, in terms of depression and anxiety

Exercise has been repeatedly shown to help with combatting depression and other mental health conditions. However, it should be noted that exercise alone has not been proven to counteract these conditions alone and should be viewed as part of a holistic approach (which may need pharmaceutical intervention). There is some really intriguing evidence around exercise and diet in regards to the human gut microbiome and the role of healthy gut bacteria in mental health, however there is more research needed.

If you want to know more about what exercise can do for you, and your specific health condition or set of challenges, you should engage with an Exercise Physiologist (EP). EP’s are allied health professionals who specialise in exercise prescription for chronic disease and injury and are the experts when it comes to exercise. Ask your GP for a referral if you don’t know where to go!

References

Colcombe, S., & Kramer, A. F. (2003). Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychological science14(2), 125-130.

Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature reviews neuroscience9(1), 58.

Rovio, S., Kåreholt, I., Helkala, E. L., Viitanen, M., Winblad, B., Tuomilehto, J., ... & Kivipelto, M. (2005). Leisure-time physical activity at midlife and the risk of dementia and Alzheimer's disease. The Lancet Neurology4(11), 705-711.

https://www.essa.org.au/for-media/advocacy-platform/position-statements/

Scully, D., Kremer, J., Meade, M. M., Graham, R., & Dudgeon, K. (1998). Physical exercise and psychological well being: a critical review. British journal of sports medicine32(2), 111-120.

Hassmen, P., Koivula, N., & Uutela, A. (2000). Physical exercise and psychological well-being: a population study in Finland. Preventive medicine30(1), 17-25.

Cooney, G., Dwan, K., & Mead, G. (2014). Exercise for depression. Jama311(23), 2432-2433.

SEVEN SUGGESTIONS FOR SOUND SLEEP

Written By: Brittani Kolasinski (BHSc Nut, AdvDip NutMed) 

Humans need sleep. If we don’t sleep, we will die. It’s an essential part to complete a healthy life style – yes, I do believe wholeheartedly that food is medicine, but without quality sleep you won’t get far in terms of health, disease prevention or longevity.

Sleep is an active process, in terms of detoxifying the central nervous system, memory consolidation, synthesis of neurotransmitters, tissue repair, cellular repair and DNA repair. Our sleep cycle is, in part, regulated by the hormones cortisol and melatonin. Cortisol should spike in the early hours of the morning to get us up and out of bed, then taper off towards the evening as melatonin surges. Melatonin helps to prepare you for sleep, then fades throughout the night as the morning nears, which is when cortisol begins to rise yet again, and so starts another day.

This sleep cycle is known as our circadian rhythm, and it’s hardwired into every cell & organ system in our body. We have our ‘master clock’, but then with each organ they have their very own ‘clocks’ [circadian rhythms], which is not only dictated by sleep, but also our eating and drinking patterns too… for example, with our liver and digestive system.

The suprachiasmatic nucleus is the main controller of our circadian rhythm, it is located within a region of the brain known as the hippocampus. When altered, by either staying up late or waking earlier – our rhythm is disrupted, making consistency with our sleep and wake times crucial to optimal health, with exception to minor variations due to seasonal changes – i.e day light savings.

Almost 90% of Australians suffer from a sleeping disorder. Inadequate sleep and the issues that arise with day to day functioning affect 35-45% of Australian adults, and on average it is reported we are getting about 7 hours, although 12% report sleeping less than 5 ½ hours and also note that their daytime activities and ability to function is impaired.

It’s something that needs to be addressed, for this, some things need to change.

Seven and a half to nine hours is recommended for optimal quantity, but quality also counts. There are many different factors that can influence sleep quality, and how you set yourself up for the day in the morning, as well as the tasks and diet you have during the day can have huge impacts on how well you sleep that night.

1.     Get sunlight exposure first thing in the morning

Exposure to bright light, as in outdoor sunlight helps to regulate the sleep wake cycle. Getting outside first thing in the morning, even just for a walk around the block, or driving to work without sun glasses on, allows the sunlight to get into your eyes. Indoor lights or screens from phones/laptop/iPads do not count in this instance. 15 minutes is desired – it’s important to help change how our central nervous system synthesises serotonin, which is the precursor to melatonin, our sleep inducing hormone… Getting back outside at lunchtime will also help further – Try taking your lunch break away from your desk and sit outside, if possible.

2.     Eat a protein rich breakfast

Serotonin, as mentioned previously, is the precursor to melatonin. Serotonin is made from an amino acid tryptophan, which is found in protein rich foods, particularly of animal origin. Starting the day with a breakfast of eggs is a great way to get the tryptophan into your diet, a quick scramble, boiled, poached or fried – whatever you feel.

3.     Cut down caffeine

Caffeine has about a 6-hour half-life, longer in some who are sensitive. This can blunt your ability to wind down sufficiently for sleep that night. Even an afternoon coffee can cause a disruption in your sleep cycle later that night. Anyone who is having issues with insomnia, I would recommend going cold turkey on this stuff and monitor how it makes you feel and how it changes your sleep quality overall. Just try it for a week to see the difference.

4.     Alcohol must go

Alcohol disrupts the body’s ability to get into that REM cycle of sleep, it’s also a toxin to the body, meaning that while sleeping, when the body has many other processes to get through, it will prioritise the removal of alcohol before anything else. Initially it has a sedative effect, however the delayed effect of this is actually a stimulating or disrupting effect. If you do choose to drink in the evenings, try having them earlier to give the liver time to break it down and metabolise.

5.     Put the electronics away

Screens and lights from laptops, TVs, iPads, phones emit blue light, which sends your brain the message that ‘it’s still light out’ and will block or delay the melatonin secretion. Having at least 2 hours break between screen time and bed time is suggested or investing in blue light blocking sunglasses or using a filter on laptops if you must be on your device for whatever reason. However, its not just the blue light that’s the issue - just the stimulus of what is being viewed [60% of the brains stimulus is through what we see], whatever it may be, can be emotionally taxing and trigger a stress response which can impact on our sleep quality that night.

EMFs are also a problem, these secrete from electronics its best to have them all out of the bedroom altogether, and if the phone must be in the room for alarm or whatever the reason – have it on aeroplane mode at the bear minimum or invest in an old school alarm clock.

6.     Sleep Hygiene

This involves setting up the right environment for your body to prepare for sleep and maintain quality sleep through the night. Having the temperature slightly cool, a dark room, with clean sheets – all really important. The body’s core temperature must drop slightly to help induce sleep, taking a warm bath prior can have a rebound effect, letting off some heat before bedtime. You want it to be cool enough so that its uncomfortable to be not under the covers. Having the room dark enough is also vital to optimal sleep – as we know, melatonin is sensitive to light and dark. Your eyes are not the only light sensitive part of your body – so even if your eyes are closed and there’s some slight light coming in through the door or the blinds, your body will pick this up and it can disrupt your sleep.

Sleep hygiene also makes note to keep the bedroom for 2 things only – sleeping and sex. Not for watching Netflix or scrolling through social media. This sets the tone for the room, what its purposes are, so you know, and your body knows once it enters the bedroom it’s one of two options.

7.     Have a bedtime routine

A ritual to wind down, to signal to the body that its preparing for sleep. This can include taking time to read, meditate, pray, practice deep breathing, have a bath, maybe take a light walk, reduce the lights in the house, stop all work – don’t check emails etc. Keeping this consistent evening to evening is ideal, psychologically can have profound impacts on your sleeping patterns. Use this time, if you find a racing mind is impairing sleep preparation, then go deal with those issues – write things down, sort them out, so that you can quiet your mind ready for sound sleep.

Of course, this is a quick guide with some tools to help improve the quality of sleep, for specific health advice regarding medications, health conditions and so on I must advise that you work with your health care practitioner for further and more individualised treatments. 

Sweet dreams,

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INFLAMMATION; THE GOOD, THE BAD AND HOW TO BALANCE

Written By: Brittani Kolasinski (BHSc Nut, Adv.Dip Nut.Med)

The Good

Inflammation; the body’s natural response to illness or injury, characterised by pain, redness, swelling and heat. It is designed to be a short lived protective mechanism to aid the healing process within our bodies.

The pain alerts our bodies to the problem, the heat burns off any bacterial or microbial infection and the swelling allows increased blood flow of our white blood cells which assist in cleaning up the damaged site, with this increased blood flow to the area, redness occurs.

The Bad

Sometimes this response may get out of control in response to dietary or lifestyle triggers; poor diet, lack of physical activity and stress. Chronic or long-term inflammation ages us. It can occur within the body without us even knowing it. This low-grade, chronic inflammation is the driver of almost ALL disease states; obesity, asthma, eczema, acne, heart disease, Alzheimer’s, depression, autoimmune conditions, fibromyalgia, arthritis and diabetes.

It is now believed that reducing inflammation through lifestyle and diet may be the most important factor in contributing to overall health and longevity.

How to Balance...

 Firstly, diet.

As mentioned above, a poor diet can lead to chronic inflammation.

Inflammatory foods to reduce include;

  • Refined sugars; soft drinks, lollies, confectionary, baked sweets

  • Fried Foods; fries, fried chicken, coated fish, onion rings, deep fried mars bars! (obviously ha!)

  • Gluten; doesn’t mean everyone should be ‘gluten free’ (actually a lot of gluten free products can actually be worse for us, best to choose naturally gluten free grains, mentioned below) however, it is an inflammatory food. Best to cut back on its more refined forms such as white breads, pastas, cakes & chips and swap for a sourdough, rye or wholegrain varieties

  • Dairy; again, not to be completely cut out for everyone as it does come with it some good minerals, fats and proteins. Good quality dairy should be chosen as is mentioned in the list to follow. But, this does include cheeses and milk as technically being inflammatory…

  • Vegetable oils; sunflower/safflower oils, rice bran oil, canola oil, margarine ‘spreads’, sauces, dressings, chips & crackers

  • Refined flour; breakfast cereals, cakes, biscuits, pizza, white breads, pasta - ‘white flour’ as this has been stripped of its bran, fibre and nutrients

  • Artificial sweeteners and additives; ‘sugar free’ soft drinks, chocolates, protein supplements and bars, flavoured waters, packet sweeteners commonly found in cafes and restaurants – Equal, Splenda etc, again – most packaged and processed foods will have listed different additives within them, if you can’t understand or identify them it’s likely your body won’t be able to either!

Anti-inflammatory options to include/replace;

We can’t be expected to remove whole food groups from our diet but should really be focusing on what to include into our diets…

  • Instead of using refined sugars, try using more natural forms; dates or maple syrup in baking, raw honey on cereals or in tea/coffee, rapadura or coconut sugar – instead of the white stuff. You also still need to be mindful of how much added sugar you’re having each day. Craving something sweet? Try opting for a piece of whole fruit to satisfy that tooth!

  • Fried foods may be replaced with baked foods – bake chicken, fish and potato/roast veg. Even try crumbing your chicken and fish at home with wholemeal bread crumbs, crumbed nuts or quinoa! Delicious!

  • Gluten-free grains – quinoa, buckwheat, millet, amaranth, rice, oats – all wonderful options! Eating a variety is key & always soak in water before cooking – this aids digestion and increases nutrient availability

  • Dairy – whole milk, natural and unsweetened yoghurts, grass-fed butter, or for dairy free alternatives there’s an abundance of nut milks available (super easy to make! And be mindful that store bought products may be secretly laden with sugars and additives), coconut milk and cream, coconut yoghurt, ghee (lactose removed from the butter).

  • Vegetable oils – swap out for olive oil, coconut oil, grass fed butter

  • Refined flour – change it up and use buckwheat flour, almond meal, coconut flour (if gluten free) or selecting wholemeal products instead

  • Artificial sweeteners – again, can use any of the sugar alternatives listed above, or just cut it out completely. Try replacing soft drinks with mineral water with fresh fruit, lemon juice, mint etc to change it up!

Other anti-inflammatory foods to include are fresh fruits, vegetables, legumes, lentils, whole grains, ‘good fats’ – avocado, olive oil, fatty fish (salmon, sardines, mackerel), grass fed beef, walnuts, chia seeds, flaxseeds and spices; cinnamon, ginger, turmeric & paprika!

Stress reduction

Stress can create much inflammation within the body and is vital to incorporate some relaxation techniques into your day to combat the effects. This might look different for everyone as not all of us have the time, or the will to sit in silence, meditating on a mantra for hours during the day but could be as simple as 10 deep breaths while making your cup of tea, or even in the bathroom, turning off your phone at night and taking a bath, going for a walk in nature – without your phone or even some gentle exercise like yoga or pilates.

Exercise

I’m not here to tell you when, where or how to exercise (that’s out of my scope of practice) but to encourage you just to move your body each day, work while standing at your desk, walk to work, just walk anywhere/everywhere you can, get in touch with some friends and organise a social bike ride together or a bush walk on weekends, or, get in touch with a trained professional/personal trainer to tailor an exercise program just for you. Our bodies were made to move, exercise not only helps us to cope with stress but also increases endorphins, helps with brain function and memory, bone density, muscle strength and body structure.

For more information, or advice with how to incorporate dietary changes whilst still maintaining nutrient density and variety you can book an appointment

Yours in health,

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EFFECTS OF STRESS & HOW TO COPE

Written By: Brittani Kolasinski (BHSc Nut, AdvDip NutMed)

We’re all busy, our lives are full of hustle & bustle, families, kids, work, friends, cooking, cleaning, shopping, travel, events, oh, life!

With these busy lives can come a whole lot of stress. For our bodies when stressed, can enter into a ‘fight or flight’ response – it can even occur due to intense exercise/physical exertion. This ‘fight or flight’ response involves many physiological and biochemical changes, making the nervous system hypersensitive. The body responds to any sort of stress, be it physical, mental or emotional by activating our sympathetic nervous system and our adrenal glands to start releasing hormones: cortisol, adrenaline and noradrenaline. Through this the body will conserve energy from other organ systems, thereby slowing down their function and divert this energy to our arms, legs and brains. This was for our survival, originally a ‘stress’ would occur to man from an attack or some sort of threat, a tiger for example. So by the body slowing down other processes and directing the extra energy to our limbs we could then turn to ‘fight’ or to get away from the threat, fast! After this attack or danger would occur, cortisol would turn off the release of adrenaline and the body would return to function as normal.

But now, in this day & age the stressful event could be long term & ongoing from time constraints, job pressures, study, relationships, weddings & other events to more serious conditions of long term illness, chronic pain or emotional distress. Our bodies will remain in this stressed out state, still experiencing the same physiological and biochemical changes –leading to slow digestion, decreased immune system, changes to menstruation, effecting fertility, increased blood glucose levels, depleting our adrenal stores & keeping our cortisol levels high. During this, the bodies nutritional demands are increased, but with our digestive system being effected it leads to poor function & nutrient absorption. The elevated cortisol, the depleted adrenal stores & the effects on blood sugar can then in turn effect our moods, leaving us feeling irritable and even anxious. Sleep is also effected, that feeling of being ‘tired but wired’ leaving us as insomniacs or waking unrefreshed after a long nights sleep.

This long-term stress and adrenal depletion can leave us with a label of ‘adrenal fatigue’ – you may or may not have heard this term already. Basically, the adrenal glands secrete cortisol, following a diurnal cycle. Levels should be high in the morning when we wake, then steadily decline throughout the day. People who are chronically stressed will have elevated basal cortisol and a flattened diurnal curve, resulting in flat cortisol – this response is referred to as ‘adrenal exhaustion’.

Chronic stress is inflammatory, it raises our biochemical inflammatory markers which affect our serotonin levels, leading to anxiety or depression. It’s associated with poor memory, that ‘foggy headed’ feeling, with mood changes and irritability. With stress also decreasing our immune function leaves us susceptible to allergic diseases and the development of conditions such as chronic fatigue, autoimmune diseases, premature aging, atherosclerosis, abdominal weight gain and even cancer! In women their menstruation & fertility are also effected.

As we can see, being stressed out can have some serious side effects, so what can we do about it? We can’t always escape the stress in our lives but there are ways we can deal with it.

The first thing is to assess the stress – look at what you can change, what is in your control & what you are willing to let go of, you might be able to lighten your load with work or other commitments & have more time for yourself (SO important!).

The second is to slow down. You’re busy, I get it & this doesn’t mean that you should have hours of meditation and stillness, but you can incorporate small pockets of ‘still’ into your day. What’s one thing you do every day? When you shower, or brush your teeth, even when you make a tea/coffee or are driving from one place to the next – make these moments a time of mindfulness. Breathing long, slow, deep breaths. Create awareness in that moment, noticing how you feel, your thoughts. Science has shown that by changing our breath from short, shallow breaths to long, slow & controlled we can get our bodies out of that ‘fight or flight’ response and back into a rested state. This can even be including 5-10 long breaths upon waking, taking your time to get up and out of bed – doesn’t have to be a radical change to your routine or take up too much time but you can find these pockets of still & embrace them.

Thirdly, single task! Do one thing at a time, for at least a few of the tasks you have to do in your day, not all of them – or you probably wouldn’t get anything done, ha! It is impossible for us to be focused on more than one thing (sorry self-proclaimed multi-taskers out there). When stress is rising focus on one thing you are thankful for – it can be as simple as ‘clean water’ or ‘your pillow’, changing your thoughts in the moment does not make the stressful event go away, but at least your body will be focused on something positive & help to diminish the negative effects associated with stress - worrying will not solve the problem either!

And lastly, what can we do nutritionally –

For one; (I’m sorry) but caffeine will have to go! This raises your stress hormones and puts more pressure on your adrenal glands.

Two; sugar also – get rid of it, stress raises your blood sugar levels, as well as sugar being highly inflammatory. This means no soft drinks, confectionary, cakes, chocolates, biscuits, even white, refined carbohydrates from breads, pasta etc

Three; get some vitamin C! Your adrenal glands need it, and they need to be supported – you can talk with your qualified practitioner about supplementation specific for you and include more coloured vegetables and fruits in the diet

Four; B vitamins – these are depleted in times of stress, again speak with your practitioner about supplementing and doses needed. This way you know you’re getting the best quality practitioner only supplements at a dose that is tailored to you and your current needs

Five; Magnesium - this mineral is also depleted during times of stress and is required for hundreds of enzymatic functions within the body, relaxes muscle & assists with energy production - deficiency can contribute to anxiety and depression, again consult your nutritionist/naturopath for the appropriate form of magnesium & the correct dosing. 

Six; Eat fat! Yep, lap it up! Good fats I’m referring to here (I’ve written a blog post on fats which you can find on this site, so you can know which ones to eat). This can include oily fish, avocado, olives and olive oil, nuts and seeds – these fats are anti-inflammatory, great for brain health and development and help to balance blood sugars. Fats also give flavour to your foods & increase satiety with meals, they are not to be feared!

Seven; Practice mindful meal times; digestion begins before you take your first bite. The site of food, smell of food & the thought of it begins to prepare your body to eat and digest. This in turn triggers saliva to begin to secrete digestive enzymes ready to break down this food. When we are eating on the run, working through our lunch breaks, or mindlessly eating whilst watching TV this process is inhibited. We can end up eating way more than we need to, leave us feeling bloated and sluggish, or with indigestion and we wonder why? Maybe you have food allergies, or maybe you’re just approaching food and mealtimes with the wrong mind set. Sit down at meal times, give thanks for your food - practicing gratitude, enjoy each bite, CHEW your food (its crazy how many of us don’t chew enough) and really be present, noticing how you feel, how it tastes – it can be almost a meditative experience.

With impaired digestion, some might find benefit in utilising a slow cooker, having more soft, water rich foods in the form of soups & stews – the slow cooking starts to break down the foods, with the water increased can help to aid digestion and reduce any digestive disturbances you may be experiencing.

Also to note – exercise can help with stress relief & the body’s ability to cope with increased amounts of stress, however if you’re already in that burnt out ‘adrenally exhausted’ phase, I recommend to exercise in a way that will not be overly stimulating, as that can create more stress on the body, but through a walk in nature, pilates & stretching – does not have to mean HIIT classes at the gym & can even just be 10mins of movement included in your day – even if you just park further away from work or wake a bit earlier each day to include this.

And lastly, seek help – if you’re not coping, or have in fact experienced a trauma, don’t try to tackle it alone. There is a big difference between being stressed out, and suffering from post-traumatic stress disorder – please, speak to your health professional about getting the appropriate support & treatment. Vulnerability is strength and asking for help is in no way showing weakness.

Be kind to yourself, listen to your body.

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