Weight Loss Blog

Stay informed and up-to-date with all the latest news and information on natural weight loss.

This natural weight loss blog is written by Louise O'Connor, Naturopath + Wellness Coach. Brisbane, Australia.


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1 September 2013: alive Australia Magazine. Spring 2013.

Expert answer to a reader's question on thyroid health from Louise O'Connor, Naturopath. This great, free magazine is available across Australia in all good health food stores.



1 May 2013: Coffee - 3 Tricks to Make it Super-Healthy

When it comes to coffee almost everybody loves it. The fresh aroma and taste is hard to resist.

The good news is moderate amounts can help natural weight loss. The caffeine naturally found in coffee boosts your metabolism. And as your probably know, when you increase your metabolism, you increase the rate at which your body burns calories. More calories burned for energy, means less calories stored as fat.

However most people don't think of coffee as a 'health drink'. And it's certainly NOT healthy if you drink excessive amounts or make it with loads of added sugar or artificial sweeteners.

Read this quick article today by Nutrition Specialist Mike Geary and you'll see how to make the healthiest cup of coffee that's also delicious.

>> 3 Tricks to Make Your Coffee Healthier!.



1 April 2013: Skipping Breakfast? New Research Reveals This Can Contribute to Weight Gain

A new study published in the American Journal of Clinical Nutrition suggests a high protein breakfast has beneficial effects on appetite and satiety, the key factors involved in successful weight loss.

The study included 20 obese women who were on average 19 years old. The study was divided into three six-day phases which involved skipping breakfast, eating a high protein breakfast or eating a low protein breakfast. Each participant completed all three phases. After each phase the researchers tested for appetite and satiety by questionnaires, blood tests, brain scans and monitoring food intake.

The results revealed that eating breakfast reduced daily hunger. Testing also showed that eating breakfast reduced food cravings before dinner compared to skipping breakfast.

The high protein breakfast showed additional benefits over the low protein breakfast. Consuming a high protein breakfast reduced levels of appetite stimulating hormones called ghrelin and peptide YY compared to skipping breakfast. Furthermore, the high protein breakfast reduced snacking on high fat foods later in the evening.

The results of this study reveal that eating a protein-rich breakfast is a good daily habit that has a beneficial role in appetite control.

Reference
Leidy HJ, Ortinau LC, Douglas SM et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr. 2013 Feb 27.



1 March 2013: Defy Ageing By Safeguarding Muscle Mass

Sarcopenia is the term used to describe the gradual loss of muscle mass and is considered a common consequence of ageing. However a new published scientific review confirms nutrition can play a significant role to safeguard your body against sarcopenia.

The key nutritional factors that have been identified include: optimal protein intake, maintaining an ideal acid-base balance within the body and ensuring adequate intake of nutrients such as calcium, D3 and B vitamins.

Reference
Mithal A, Bonjour JP, Boonen S, et al. Impact of nutrition on muscle mass, strength, and performance in older adults. Osteoporosis International. 2012



1 February 2013: A Natural PCOS Solution

Polycystic Ovarian Syndrome (PCOS) is a hidden epidemic, strongly linked to spiraling obesity rates. In Australia it is estimated that 1 in 8 women has this hormone disorder. Discover a natural solution with The Natural PCOS Diet...

The Natural PCOS Diet
by Jenny Blondel, Naturopath & Wellness Coach
The Definitive Guide To Overcoming PCOS - Safely And Naturally
Discover More + Buy Today....



1 January 2013: Is A Low Thyroid Causing Weight Gain?

If you suspect you have an underactive thyroid I recommend discussing a complete thyroid check-up with your healthcare practitioner. A proper medical diagnosis can be achieved by measuring blood levels of thyroid stimulating hormone (TSH) and the major thyroid hormones thyroxine (T4) and triiodothyronine (T3). In addition, evaluating thyroid antibody levels will reveal a thyroid autoimmune disorder. Most commonly elevated levels of thyroid antibodies are associated with a disorder called Hashimoto’s Thyroiditis.

When it comes to weight loss adequate T3 is essential. If T3 is low this puts the brakes on metabolism and fat burning. T3 is normally converted from T4 however low levels of T3 indicate poor conversion.



1 December 2012: Revamp Your Pantry For Life-Long Health

It’s time for a clean slate, or in this case a clean plate! Are you ready to purge your pantry for the start of a healthy new year?

What's in your pantry? Check food labels carefully as the truth about a product is only really revealed when you read the nutritional panel or ingredient list.

View your living food kitchen as a work in progress so get started by kicking out the worst food offenders from your pantry:

  • Artificial sweeteners
  • Baked goods with wheat flour, sugar and hydrogenated vegetable oils
  • Foods with soy and corn (maize) ingredients.
  • Foods with sugar or high fructose corn syrup (HFCS)
  • Snack foods with hydrogenated or hydrogenated fats
  • Soft drinks
  • Soy protein powder supplements
  • Vegetable oils: canola, soybean, corn, peanut, sunflower and safflower.
  • White flour
  • White pasta
  • White rice
  • White sugar

It’s not all bad news. Replace vegetable oils with raw coconut oil, white flour with spelt or coconut flour, white rice and pasta with brown rice, fresh juices or plant based protein shakes are ideal replacements for mid-morning or afternoon snacks and try pomegranate juice mixed with mineral water as a healthy alternative to soft drinks.

I also recommend compiling a shopping list before you head out to your local market. With a go-to list you are less likely to make unhealthy impulse purchases. Your mission is to go for the most vital, natural produce possible.

As with any health transformation there will be highs and lows, but stay the course. Be kind to yourself and remember Rome wasn’t built in a day, and the same is true for a vibrantly health body.

Natural Weight Loss Blog


1 October 2012: What are the Best Exercises For Weight Loss?

Combining aerobic exercise and strength training sessions in your workout plan is the optimal approach to create a strong, lean body. Most importantly, strength training tones and firms the muscles. As you increase muscle the other pay-off is that your body gains a bigger ‘engine’ to burn calories which helps reduce body fat. However for many women they worry that lifting weights will make them big and bulky.

The fact is women have a very different hormonal make up compared to men and respond differently to weight training. Men have a far greater amount of testosterone, the anabolic hormone. This means they can naturally build muscle mass a lot quicker. Women's testosterone levels are a fraction of men's testosterone levels which means it’s harder for women to build muscle.

Generally when women lift weights as part of their regular fitness training they find they develop a stronger, leaner physique but they don’t bulk up. It’s really only possible to achieve the muscular figure of a female body builder with extreme training, specific supplements, a strict diet and maybe a helping hand with a favourable genetic body type.

To maximise your strength training workouts it’s a good idea to have a protein shake or a protein meal within 30 minutes of finishing your routine to aid muscle recovery.



1 September 2012: Is Adrenal Fatigue The Hidden Culprit Behind Ongoing Weight Gain?

Do you ever ask yourself... why am I waking dog-tired and then struggling through the day?

This is one of the tell-tale signs of adrenal fatigue, a state of exhaustion caused by low adrenal function. Other symptoms can include poor blood sugar control, susceptibility to infections, allergies, low blood pressure and feeling constantly drained of energy.

Healthy Adrenal Function Is Critical To Fight Stress

The adrenals are small endocrine glands that sit on top of each kidney. These glands are essential to survival as they take charge in stressful situations, firing up the vital ‘fight or flight’ response to help you deal with the demands of modern day life. Unfortunately too much stress over a long time weakens the adrenals.

If you are experiencing adrenal fatigue it’s not unusual to overeat in an attempt to bolster your lagging energy levels. And of course this causes weight gain. In addition cortisol, the main stress hormone tells your body where to store fat. Far greater amounts are stored as visceral fat around the middle. This is often called belly fat or ‘apple shaped’ weight gain.

Reducing stress and an alkaline-forming, natural whole food diet is the secret to recovering your adrenal health and the key to sustainable weight loss when stress has caused you to pile on the pounds.



1 August 2012: Is Your Hair Falling Out? Discover The Link Between Hair Loss and Thyroid Health

Hair loss is one of the most common and distressing signs of an underactive thyroid. Too little thyroid hormone activity can lead to extensive hair loss from all over the scalp. You may notice that handfuls of hair come out when combing or washing your hair, or may fall out with gentle tugging. Low thyroid hormone activity is also accompanied by changes in the texture of the hair. It becomes noticeably dry, brittle and lacks its usual lustre. Read more....



1 July 2012: What to Blend Up For Breakfast to Help Build Your Muscle Naturally

Muscle is made up of protein so it’s a no-brainer that boosting your protein intake will help build muscle to help you get a slim, lean body. The key is to make sure it’s high quality protein. Start your day fueled with a premium quality low carb, high protein shake to help boost a healthy intake of protein.



1 June 2012: Thyroid Awareness Week 1 - 7 June 2012

With thyroid disease now affecting one in seven Australians it's becoming even more vital to highlight the importance of optimal thyroid health. An underactive thyroid, or hypothyroidism as it is termed, results in decreased production of critical thyroid hormones. When these hormones are lacking the body uses energy more slowly and overall metabolism slows down.

Are you finding it impossible to lose weight, even with a healthy diet and exercise? Read more.... 



1 May 2012: Optimal Parathyroid Activity Is Linked To Strong Bones

The parathyroid glands are part of the body’s complex hormone system. These four pea sized glands are attached to the rear of the thyroid. 'Para' means near which explains the name given to the parathyroid glands. Although the parathyroid and thyroid glands have similar names each gland produces different hormones, each with their own specific functions.

The primary role of the parathyroid glands is to closely monitor the body’s calcium levels. Your body requires calcium for healthy nervous system activity and strong bones. To help regulate levels of this important mineral the parathyroid glands produce a hormone called parathyroid hormone. How do you check parathyroid health? A blood test that measures calcium and parathyroid hormone levels is usually performed.

Hypoparathyroidism is characterised by low levels of parathyroid hormone. Conversely hyperparathyroid disorders are linked to elevated levels of parathyroid hormone which allows blood calcium levels to rise. Vitamin D influences the body’s ability to absorb calcium so it’s a good idea to also assess D3, or 25-hydroxy-vitamin D which is the circulating form of vitamin D.



1 March 2012: Weighing in on Limiting Time Kids Spend Watching TV

Across the industrialised world the main pastime of children is watching television and playing video games. The problem is, too much screen time equals less activity time. A new report published in the Archives of Disease in Childhood says more needs to be done to limit the time children spend in front of the television and other electronic devices.

If you are a parent you can lead by an example by staying active yourself. You could also offer alternatives to your kids such as playing outside, getting a new hobby or learning a sport. A weekly fitness challenge can even get the whole family involved. Get started by setting your fitness goals together and keep these goals displayed on your fridge to help everyone stay on track.

Reference

Sigman A. Time for a view on screen time. Arch Dis Child. 2012 Oct 8.



1 February 2012: Why is Iodine So Important for Thyroid Health?

Iodine is an essential nutrient required for production of key thyroid hormones; triiodothyronine (T3) and thyroxine (T4). The three and four indicate the number of iodine molecules contained within the thyroid hormone. A healthy thyroid produces an abundance of T4 along with smaller amounts of T3.

T3 is considered the most potent thyroid hormone. T3 plays an important role in supporting a range of activities within the body including energy metabolism, weight management and mood regulation.

Only trace amounts of iodine are required for ongoing thyroid health. However if iodine stores become low the thyroid finds it difficult to maintain adequate thyroid hormone production. One of the best natural sources of iodine is Bladderwrack (Fucus vesiculosus), a special type of seaweed traditionally used to help maintain healthy thyroid function.

Read more: Thyroid Activity Impacts on Whole Body Health.



1 January 2012: Weight Loss For The New Year

Many weight loss blogs are weighing in on the subject of weight loss for the new year. Are you ready to start losing weight? Or are you in good shape but struggling to lose the last few kilos? It’s time to get serious about creating the slim, slender body that has you feeling sexy, attractive and confident!

Here are four factors to help you make some lasting changes to make sure your new year resolutions stick.

Find new ways to motivate yourself
You may need to enlist a training buddy to help you stay on track. Walking in a park or by the beach with a friend is both social and enjoyable. Avoid exercising on main roads and other polluted areas. Walking first thing in the morning results in more calories being burned during the day and is also a great way to start your day. Once you become comfortable with your routine, it is important to increase your workout intensity in order to continue benefiting.

Think of your healthy diet as work in progress
Awaken your health potential with a healthy diet. Sure, it takes a little bit more effort to eat well. However a healthy diet, which is a rich source of vital nutrients and energy, will reward you with a lifetime of good health. On the other hand high sugar, high calorie packaged foods have zero health benefits. The worst offenders are soft drinks, cookies, cakes, chocolate, sweets and processed breakfast cereals. Check the nutritional panel to see how much sugar these package foods really contain. These foods are bad news for your body. An overload of sugar can make you fat and unhappy!

Get active every day
It's time to shift your thinking. Doing both aerobic workouts and strength training is the optimal way to lose body fat and gain muscle. Most importantly, strength training tones and firms the muscles to help create a strong, lean body. For women, this doesn't usually result in building huge muscles. Not only that, regular exercise improves your body's ability to manage blood sugar levels and increases insulin sensitivity. This shifts your hormone balance so your body is ready for fat burning.

Set realistic weight loss goals
One of the main reasons why most people fail to lose weight is that they have good intentions at first but after a few weeks or months they abandon their good intentions and slip right back into the old bad habits that gave them the excess body fat in the first place. Always remember that maintaining a strong, lean body is a lifetime commitment. So, before you start that new year weight loss program, ask yourself... "Can I sustain this diet and exercise program long term? Will I be able to hit my target weight in a reasonable amount of time?"

Wishing you the very best of health in 2012! 


1 December 2011: What Are The Common Symptoms of Diabetes?

It’s no longer big news type 2 diabetes prevalence is reaching epidemic proportions. In simple terms this diet and lifestyle disease develops when the body can no longer control normal blood sugar levels. Diabetes symptoms can include; frequent urination, excessive thirst and excessive appetite. For most people too much belly fat is a major contributing factor.

Read more: Insulin Resistance Syndrome Leads to Excess Belly Fat.



1 November 2011: Crack Your Cravings

Food cravings can lead to over eating, weight gain and even feelings of shame and guilt. A persistent overpowering desire for high calorie foods may be attributed to elevated levels of ghrelin.

Often described as the ‘hunger hormone’; ghrelin drives the appetite and stimulates the reward centre of the brain. Ghrelin is mainly produced in the stomach, and is part of a complex system that evolved to help the body deal with periods of famine. Coupled with our fast food culture, this appetite stimulating hormone can set you up for some very powerful food cravings.

While there is no magic pill to switch off ghrelin there is something you can do to gain control over your cravings so they don't end up controlling you. To re-set your appetite cues keep a food diary for one week. Take note of what you eat, when you eat, how much you eat and more importantly how you feel when you eat. Over time, this will help you tune into a greater awareness of physical hunger and a sense of satiety when you have eaten enough.



1 October 2011: Could A Vegan Protein Product Be The Most Super Advanced Protein Now Available?

There is little doubt protein is a vital part of the daily diet. It supports many important functions of the body including maintenance of important lean muscle mass. The tricky part is getting adequate protein from healthy sources.

Sprouted and fermented brown rice protein offers a premium quality protein alternative. It is fast gaining popularity as a healthy protein supplement. It really is ideal for those seeking an alternative to soy, eggs, dairy or animal based protein.



1 September 2011: Remarkable Australian Thyroid Supplement

The ideal thyroid supplement supplies adequate iodine to support ongoing healthy thyroid activity.

Iodine is a necessary micronutrient used to manufacture key thyroid hormones; thyroxine (T4) and triiodothyronine (T3). The three and four indicate the number of iodine molecules contained within the hormone. T3 is the primary active hormone and is considered more potent than T4. Adequate T3 levels are important for weight loss.

Discover more: ThyroSynergy Thyroid Health Supplement.



1 August 2011: The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

Read the rest of the article at Truth About Abs.



1 July 2011: Fluoride Slows Thyroid Function

The chemicals used to fluoridate urban drinking water are not pharmaceutical grade. They are in fact hazardous waste products sourced from the phosphate fertiliser industry. It's illegal to dump these chemicals into the environment, yet they are allowed to be put into the water supply under the guise of promoting dental health.

Learn more: Natural News: Fluoridation Contributes to Hypothyroidism.



1 June 2011: Best Protein Shakes For Health

Take a quick look at the ingredient list on the labels of most protein powders or weight loss meal replacements and you will discover many contain a range of not so healthy ingredients. Rather than being made with natural ingredients and sweeteners such as stevia, these products can be loaded with harmful fillers and artificial sweeteners such as aspartame and sucralose. To find out what is really in a product it's best to check the ingredient list closely. This will reveal exactly what the product contains.



1 May 2011: Latest News On Reducing BPA Exposure

There are numerous reasons to steer clear of processed foods. Now there are even more reasons why it’s crucial to avoid canned food and plastic packaging A study published in the peer-reviewed Environmental Health Perspectives journal shows food packaging is the major source of exposure to bisphenol A (BPA) and bis(2-ethylhexyl) phthalate (DEHP). These chemicals are frequently used in plastics and resins for food packaging. The good news is the study revealed levels of these endocrine disrupting chemicals (EDCs) dropped by half in three days when the families switched to a fresh food diet.

Reference
Rudel RA, Gray JM, Engel CL, et al. 2011. Food Packaging and Bisphenol A and Bis(2-Ethylhexyl) Phthalate Exposure: Findings from a Dietary Intervention. Environ Health Perspect. Environ Health Perspect doi:10.1289/ehp.1003170 



1 April 2011: Safeguarding Thyroid Health From Radiation

The magnitude 9.0 earthquake that hit Japan on March 11, 2011 will go down in history as causing one of the world’s worst nuclear disasters. Nuclear experts say it could take many years to learn the extent of the damage.

The Japanese nuclear crisis released dangerous radioactive iodine into the atmosphere. The thyroid gland is at particular risk from exposure to radioactive iodine. The danger is greater for those who are iodine deficient. If you suffer an iodine deficiency your body will absorb hazardous radioactive iodine.

The events in Japan have highlighted the importance of making sure you are not iodine deficient. In normal conditions the World Health Organisation (WHO) recommends a daily iodine intake of 150 micrograms per day for adults and 250 micrograms per day for women during pregnancy.

Read More: Important Information To Protect Your Thyroid



1 March 2011: The Natural Thyroid Diet

The_Natural_Thyroid_Diet

Have you tried no-fat diets, cutting calories and even crazy fad diets... but absolutely nothing has helped you lose weight? No matter how much effort you put in or how many diets you try your weight seems to keep creeping up?

You know this isn’t normal. It shouldn’t be so hard to lose weight, and you should feel better. Could your thyroid be the culprit? Thyroid problems are epidemic, fast becoming the leading cause of rapid weight gain, hair loss, depression, anxiety & ongoing fatigue. Get Your Copy Of The Natural Thyroid Diet Now!



1 February 2011: Introducing.... ThyroSynergy® Thyroid Health Formula

ThyroSynergy® provides 10 key nutrients to aid thyroid health. Specially formulated with Bladderwrack (Fucus vesiculosus) PLUS key nutrients zinc, selenium and high potency B vitamins.

  • Bladderwrack (Fucus vesiculosus) Is A Traditional Source of Iodine
  • Iodine Is An Essential Component of Thyroid Hormones
  • Zinc + Selenium Assist Healthy Thyroid Activity
  • High Strength B Vitamins May Be Beneficial During Times of Stress
  • Formulated With Vcap® Vegetarian Capsules

ThyroSynergy® sets the standard as one of Australia's leading thyroid health supplements. ORDER NOW!



1 January 2011: Make Those New Year Resolutions Stick

It's time to get real about losing weight...choosing a nutritious, vital diet that is as close to nature as possible is a critical step in your natural weight loss journey.

Long term weight loss requires planning, discipline and finding ways to motivate yourself each day. Are your new year resolutions ‘SMART’?

Goals that are Specific, Measurable, Achievable, Relevant and set to a Timeline are usually the most successful. For example, instead of saying ‘I want to lose weight this year’, set a specific goal to shed a set amount of weight by eating a healthy diet and exercising 3-4 times a week. Weigh yourself at the end of each week and record your progress. Set a goal to lose the desired amount in a reasonable amount of time.

For most individuals weight loss of 1-2 kilos per week is achievable with a healthy diet and regular physical activity. Once you start losing the weight you will look and feel great.



1 December 2010: Can Acai Accelerate Fat Loss?

Superfoods are vibrant, nutritionally intense foods that are gaining popularity. The superfood list includes foods such as blueberries, mangosteen, chia seeds, goji berries and cacao.

One superfood in particular is gaining attention for weight loss. The purple acai berry is a traditional superfood sourced deep from within the Amazon rain forest of Brazil.

Acai berries have quickly become the biggest buzz in weight loss. Is it all hype? There is no doubt this small berry is a superfood powerhouse. It is a rich source of antioxidants to help counter the damaging effects of the environment. Taking acai may help you feel healthier and reduce the signs of ageing.

However this berry superfood is probably not a ‘magic diet supplement’. One of my concerns is the newly released acai weight loss formulas also include stimulants such as guarana to boost metabolism.

It is much easier to reach your ideal weight by following a natural weight loss diet. When you eat well and exercise regularly you will look and feel great!

Read More: Natural Weight Loss Plan.

Read More: Acai For Natural Weight Loss.



1 November 2010: The Sweet Deception

Artificial sweeteners are often considered convenient, low calorie substitutes for sugar, but do they really assist weight loss? The sweet taste sensation without calories drives the appetite, which often leads to over eating. So in effect you may not get the calories from the artificial sweetener but you may seek out other foods to satisfy your hunger or sweet cravings.



1 October 2010: Cut Sugar From Your Diet To Assist Natural Weight Loss

Consuming too much sugar creates havoc in your body. A high sugar diet is linked to diabetes, weight gain, cardiovascular disease, and even cancer. It’s not the foods naturally sweetened such as fruit and starchy vegetables. The real concern lies with eating too many processed sugary foods.

To find out how much sugar is in a food item check the nutritional panel on the label. You need to know that each 4 grams of sugar equals 1 teaspoon. For example a 600ml bottle of cola has 63.6 grams of sugar which is the equivalent to 15 teaspoons of sugar. A 200g family block of milk chocolate has 112 grams of sugar which equals 28 teaspoons of sugar. This is a staggering amount of sugar.

You can drastically reduce your sugar intake by avoiding sugary foods such as soft drinks, chocolate, juices and bakery foods. As an alternative try small amounts of natural honey, stevia, xylitol and agave nectar.

Cutting the sugar habit will boost natural weight loss and dramatically improve your long-term health.



1 September 2010: Can Basal Temperature Testing Diagnose Low Thyroid Function?

Low thyroid problems are fast becoming the leading cause of weight gain, hair loss, anxiety, depression and unrelenting fatigue.

A simple assessment of your thyroid can be achieved via basal temperature testing. Your basal temperature, or at rest temperature reflects your metabolic rate which is controlled by your thyroid.

Your body temperature results can be used to either make a diagnosis or monitory thyroid function. Your temperature is usually assessed along with other signs & symptoms of low thyroid function.

A basal body temperature test can be done at home, making this an easy and simple way to assess current thyroid activity. All that is required is a good quality thermometer.

For instructions on taking your basal temperature CLICK HERE!.



1 August 2010: 5 Steps To Avoid Pro-Inflammatory Foods

Many chronic health conditions such as arthritis, irritable bowel syndrome, heart disease and even cancer are linked to too much inflammation within the body. Today, more than ever it is important to educate yourself about the value of good nutrition. Here are five steps to reduce pro-inflammatory foods that can trigger inflammation;

Step 1: Limit sugary foods. The worst offenders are soft drinks, cookies, cakes, chocolate, sweets and processed breakfast cereals.

Step 2: Avoid manufactured trans fats found in margarine, TV dinners, bakery foods, commercially prepared snack foods and deep fried food.

Step 3: Limit allergy-provoking foods such as dairy, wheat and soy products. Check food labels carefully to identify these common allergens added to everyday foods.

Step 4: Cut back on chicken, turkey, pork and red meat which are high in saturated fat. Emphasise cold-water fish such as wild salmon, sardines, tuna and herring which are a rich source of healthy fats.

Step 5: Avoid highly processed, nutrient deficient convenience foods. This reduces your exposure to artificial flavours, colours, preservatives and chemical sweeteners. 

Your food choices can reduce inflammation to assist overall good health. Eat plenty of fresh fruit and vegetables, rest and reduce stress.

For more information on eating for wellness and weight loss check my Natural Weight Loss Plan.



1 July 2010: Freedom From PCOS

Polycystic ovarian syndrome (PCOS) is a very common female hormone disorder. Most health professionals now acknowledge the underlying cause of PCOS is a high sugar diet. Consuming too many sugary foods can lead to insulin resistance, a condition associated with poor blood sugar control and weight gain. Over time this can result in women developing a secondary problem with PCOS.

Learn more about holistic solutions to help you achieve freedom from PCOS with Katie Humphrey. Her top selling e-book is now available.

Click here for more information: Freedom From PCOS.



1 June 2010: What Is Naturopathic Medicine?

Naturopathic medicine emphasises preventative health, treatment of the whole person, personal responsibility of the individual for their own health, and recognises the remarkable healing power of the body. A Naturopath uses diet, herbal medicine and nutritional solutions to facilitate healing. You will discover a Naturopath can help you with REAL SOLUTIONS to make the changes you need to be truly healthy...naturally of course!



1 May 2010: Natural Weight Loss Supplements

Before you start your natural weight loss program it is best to ensure your metabolism is supported at a cellular level with the vital nutrients your body requires.

Most would agree that top quality nutritional supplements are not only a good preventative measure, but essential to nourish the body with the level of nutrients it needs to attain and maintain optimal health.



1 April 2010: Eating Breakfast Is Important For Weight Loss

Eating a healthy breakfast gets you on track to making good nutrition choices for the day. It also ensures you don’t get too hungry. When you skip breakfast you can feel ravenous later in the day, which often leads to over eating. When you over-hungry it is easy to be tempted by sugar laden or high fat foods for a quick fix.

Power up your day by eating a healthy breakfast. Best choices include fruit, muesli, porridge, protein shakes and wholegrain toast. When you eat well you take control of your health.



1 March 2010: 3 Things You Need to Know About an Enlarged Thyroid

There is no doubt an underactive thyroid has a major impact on your health. Are you gaining weight for no reason? Or finding it impossible to lose weight, even with a healthy diet and exercise? Do you constantly feel tired, lethargic, even depressed and moody? Is your hair falling out excessively?

The small butterfly-shaped thyroid gland is located at the front of the neck below the voice box. An enlarged thyroid is a tell-tale sign you are suffering from a low thyroid disorder. You may notice a distinct lump in your neck, or swelling at the base of your neck. In more severe cases the entire neck can swell, creating difficulties with swallowing, even breathing.

Get Your Thyroid Checked

Your thyroid becomes enlarged when it is under functioning. If you suspect an enlarged thyroid ask your health practitioner to perform a physical exam of your thyroid. They may also want to check your morning body temperature and thyroid hormone levels. Low body temperature and fatigue are two of the most common symptoms used to diagnose an under active thyroid.

Pregnancy & Thyroid Problems

Thyroid hormones are critical to normal development of a baby’s brain. In fact, it is normal for the thyroid to enlarge during pregnancy. But a noticeably enlarged thyroid after child birth can be a warning sign of postpartum thyroiditis. This low thyroid condition can linger for many months if left untreated. Symptoms such as fatigue and weight gain can make a thyroid problem harder to diagnose during this time.

Iodine: The Essential Thyroid Mineral

An enlarged thyroid is primarily caused by a lack of iodine in the diet. Most of the earth’s iodine is found in the oceans. Therefore, rich sources of this trace mineral include seafood and sea vegetables commonly used in Japanese cooking. Iodine added to white table salt has poor bioavailability. A natural sea salt is your best option.

Click Here! Your Low Thyroid Symptoms Checklist



1 February 2010: Belly Fat Is Linked To A Fatty Liver

Health experts agree that an expanding waistline is a strong indicator of unhealthy fat accumulation in the liver. The liver is the powerhouse of your body and keeping it in prime working condition is vital to keeping the weight off.


When your liver is working well it is simply a lot easier to get more energy from less food. Your liver keeps your metabolism humming, making your body work far more efficiently. Studies have shown that a fatty liver can undoubtedly be improved by weight loss. The worst offenders for fatty accumulation in the liver are high fat foods, soft drinks, alcohol and sugary snacks.

Reference
Kotronen A, Yki-Järvinen H. Fatty liver: a novel component of the metabolic syndrome. Arterioscler Thromb Vasc Biol. 2008 Jan;28(1):27-38. Epub 2007 Aug 9.

How To Lose Belly Fat: 10 Rules To Lose Belly Fat



1 January 2010: Start Changing Your Life Today!

Are you ready for a weight loss breakthrough? Losing weight doesn’t have to be hard. It’s time to get real about your health by choosing a nutritious, vital diet and staying active. Learn new eating and lifestyle habits with my FREE Natural Weight Loss Guidelines



1 December 2009: What is Insulin Resistance Syndrome?

The International Diabetes Federation recently published a new definition for Insulin Resistance Syndrome. To have this condition, a person must have central obesity (body fat that’s concentrated around the waist), plus any 2 of the following indicators:

  • a raised triglyceride level (a type of fat in the blood)
  • a low level of HDL-cholesterol (‘good’ cholesterol)
  • high blood pressure or
  • an increased blood sugar level after a period of fasting, or have been previously diagnosed with type 2 diabetes

Read more about Insulin Resistance Syndrome



1 November 2009: Fructose Intolerant?

Although lactose intolerance is well known, fructose intolerance is just beginning to be recognised. Fructose is found naturally in fruit and is in high amounts in sweeteners such as high-fructose corn syrup.

Emerging studies link fructose to digestive disorders. Fructose intolerance can cause bloating and diarrhea. These symptoms are often mistaken for irritable bowel syndrome (IBS). In the future, food manufacturers could face demand for fructose-free products.

Safe alternatives to high-fructose corn syrup are small amounts of natural honey, stevia, xylitol and agave nectar.



1 October 2009: Hormones 101

One thing's for sure, hormones have a powerful effect on your physical and emotional well-being. Making sense of your hormones may help you finally take control of your health, even help you shed that stubborn weight.

All sex hormones are created from cholesterol in a hormonal cascade. Pregnenolone is the true ‘mother hormone’ made directly from cholesterol. Pregnenolone is converted into a broad range of hormones, including dehydroepiandrosterone (DHEA), progesterone, testosterone and the three forms of oestrogens. Each hormone is interrelated, governing unique biological activity.

Women often report that as they approach menopause they gain apple shaped weight. If you exercise regularly, eat a healthy diet...AND still struggle to lose weight, a hormone imbalance may be setting you up for an ongoing cycle of weight gain.

Your Hormone Imbalance Checklist



1 September 2009: How To Measure Exercise Intensity

The easiest way to monitor your exercise intensity is to take your heart rate. Simply count your pulse over 15 seconds, then multiply this number by 4. This then gives you the beats per minute and is the ideal way to check the intensity of your workout.

For natural weight loss it is recommended that you work at 60 - 80% of your maximum heart rate. At this moderate level you can maintain your workout for a longer period of time which assists fat burning. If you feel unwell at any time while exercising slow your rate down. It's important to exercise within your limits.



1 August 2009: The Sunshine Nutrient Safeguards Breast Health

Breast health looms large as a major health concern for many women. When you are overweight or suffer ‘apple shaped’ obesity you can increase your risk of breast disease. One nutrient plays a significant role in safeguarding breast health.

D3 (cholecalciferol), sometimes called the sunshine vitamin is the naturally occurring form of vitamin D. Universally accepted as a nutritional factor for bone health, vitamin D3 is also attracting attention for its role in breast cancer prevention due to its role in regulating cell cycle turnover. Vitamin D deficiencies are highly prevalent in women with serious breast disease. A new study has predicted that 75% of deaths from breast cancer may be prevented with adequate intake of vitamin D3.

Ask your doctor to perform a blood test of your 25-hydroxyvitamin D (25(OH)D). Optimal levels are unlikely to be achieved using the current recommended dietary intake (RDI) of 200 - 400 IU/day. A D3 supplement is a cost effect step towards safeguarding your long term health.

Also increase foods rich in this nutrient such as lean meat, dairy products, eggs, and fish with a high fat content such sardines, salmon, herring and mackerel. Your skin synthesizes vitamin D from sunlight so spend some time outdoors to top up your levels.

References
Crew KD, Shane E, Cremers S, et al. High prevalence of vitamin D deficiency despite supplementation in premenopausal women with breast cancer undergoing adjuvant chemotherapy. J Clin Oncol. 2009 May 1;27(13):2151-6. Epub 2009 Apr 6.

Garland CF, Gorham ED, Mohr SB. Vitamin D for cancer prevention: global perspective. Ann Epidemiol. 2009 Jul;19(7):468-83. 



1 July 2009: Poison In The Food; Hydrogenated Oils

Which toxic food ingredient causes cancer, birth defects, obesity, heart disease, diabetes, hypothyroidism and many other chronic diseases? Would it shock you to hear that it is hydrogenated oils that are found in most processed foods? Hydrogenation is an industrial process used to convert liquid vegetable oils into semi-solid fats. If you fully hydrogenate, you create a solid fat out of the oil. But if you stop part way, you create a semi solid, partially hydrogenated oil that has a consistency like butter, only it's a lot cheaper. It is a big favourite with food manufacturers because its a cheap butter substitute. Hydrogenated oils extend shelf life and give products a buttery flavour and texture, but don't cost as much as butter.

In the body, these poisonous hydrogenated oils alter the structure and flexibility of your cell membranes. Destroying the function of the cell breaks the body down, cell by cell. Read food labels carefully and avoid anything that contains the words 'hydrogenated' or 'partially hydrogenated' and ingredients listed as vegetable oils. 

Poison In The Food: Hydrogenated Oils
by Mike Adams, Holistic Nutritionist & Health Ranger
Truth Publishing; Where The Truth Gets Published

This is a must read if you are concerned about toxic ingredients in your food. No one will ever teach you about the dangers of hydrogenated oils, and yet it's some of the most important nutritional information you will ever learn.

Download This Vital Information Now To Safeguard Your Health



1 June 2009: Get A Real Medical Diagnosis Of Your Thyroid Problem

The TSH (thyroid stimulating hormone) test has become the 'gold standard' for measuring thyroid gland function. This is grossly inaccurate. Worse still, you may even be told you do NOT have a thyroid problem if your TSH falls within the ‘normal’ range even when you may be exhibiting the classic signs of hypothyroidism.

To get a proper medical diagnosis you should ask your health practitioner for a comprehensive check of how well your thyroid is working. A test of TSH along with free T3, free T4, thyroid antibodies and reverse T3 (rT3) will provide a better assessment of thyroid activity. The results should be considered along with the signs & symptoms that indicate an under active thyroid.

The Thyroid Hormone Solution: Your Essential Guide To Recovering Natural Thyroid Health 



1 May 2009: Artificial Sweetener Alert: How Safe Are Diet Foods Loaded With Splenda?

There are many weight loss blogs revealing the hidden dangers of artificial sweeteners. Now a new study confirms Splenda, the low calorie sweetener reduces the amount of good bacteria in the intestines by 50%, increases the pH in the digestive system and contributes to weight gain.

The study was conducted using male rats over a period of twelve weeks. The manufacturers of Splenda also used a rat study when they applied for and received approval to market the product.

Consumer groups are calling on the US Food and Drug Administration (FDA) to review its approval of Splenda and to require a warning label on Splenda packaging.

Splenda is the brand name for sucralose, a chemical substance that is not a natural sugar. It is found in many diet foods.

Safer alternatives are small amounts of natural honey, stevia and xylitol.

So, is sucralose safe for you and your family? Watch this video to see the shocking truth about this common artificial sweetener;

Artificial Sweetener Alert



1 April 2009: Reduce Estrogen Overload

Estrogen plays a chief role in regulating fat deposition and fat burning. Estrogen causes fat to accumulate, especially around the hips, thighs and abdomen. This 'apple shaped' weight gain greatly increases the risk of obesity related diseases such as insulin resistance, type 2 diabetes and cancer.

Why Does Estrogen Dominance Cause Weight Gain?

Download our FREE Estrogen Overload Report!



1 March 2009: Organic Food For Health and A Healthier Planet!

Going organic is not just good for the planet, some experts believe it could also be the answer to the obesity epidemic. When you eat organic foods you reduce your exposure to environmental chemicals that slow your metabolism and you gain the full energy potential of your food.

Make Organic Food Part Of Your Natural Weight Loss Program
Eat Organic Food To Lose The Weight



1 February 2009: Fatty Liver Disease Improves with Weight Loss

Excess fat stored in your liver is a consequence of excess weight. The medical term is ‘non-alcoholic fatty liver disease’. This condition is the most common form of liver disease in the Western world.

Although a fatty liver does not necessarily cause illness, it is associated with raised triglyceride levels and insulin resistance, both strong risk factors for type 2 diabetes. But there is good news: scientists say this condition can be completely reversed by simply changing to healthy eating habits and losing weight.

Today is the best day to get your health back on track. Your decision to choose healthy, vital food that is as close to nature as possible is a vital step in your natural weight loss journey.



1 January 2009: Are Your Ready to Embrace Change? Healthy Eating On A Budget

Did you know that most shoppers fill their grocery trolleys with foods that are damaging to their health? Thousands of brand name grocery products are contaminated with toxic chemicals and dangerous ingredients. These mass produced foods directly promote obesity and degenerative diseases. Health experts agree that a local farmers market is the best place to get quality, fresh produce at lower prices. Check your local area for locations and times. Organic markets are best.

If you want a brighter future for yourself and your family, continue to make wise decisions about your health.

Stop Eating The Foods That Damage Your Thyroid!
The Natural Thyroid Diet - Updated January 2009



1 December 2008: Eat Well Without Gaining Weight During The Holidays

The holiday season is upon us! This is the time when we are surrounded by high calorie, high fat foods. Here are some party survival tips:

  • Have a healthy snack before you leave for a gathering to avoid overeating.
  • Look for healthy options on the menu or buffet. Ask for dressings on the side and include vegetables & salads with your meal.
  • Stick to small servings. The more food you put on your plate, the more likely you are to eat it all regardless of satiety cues.
  • Give yourself permission to eat some foods you really love, and savour each mouthful.
  • Have a glass of water between alcoholic drinks. Not only is alcohol high in calories, it stimulates your appetite.

Don’t beat yourself up if you slip up. Being overly restrictive can backfire, making you feel deprived. It may even lead to overeating. Remember, life is about balance. Healthy eating, regular exercise & a positive attitude help keep you in great shape. 



1 November 2008: The Major Source Of Synthetic Hormones

If a woman makes 1 unit of estrogen per day, the estimated daily dose of active estrogen from the contraceptive pill is 16,675 units and 3,350 from hormone replacement therapy (HRT). This is a dangerous level of exposure to synthetic estrogen, possibly over many years. Excess estrogen not only causes weight gain, it also increases the risk of reproductive disorders and breast cancer.

Strive to maintain healthy hormone balance by avoiding synthetic hormones, eating nutritious food, drinking clean water and maintaining your ideal weight.

References
Safe S.H., "Environmental and Dietary Estrogens and Human Health: Is There a Problem?" Environ. Health Perspec., 1995, 103(4):346-351.

Natural Hormone Health: Our Hormone Imbalance Checklist is Your First Step to Better Hormone Health



1 October 2008: Why is PCOS The Most Common Cause of Serious Weight Gain in Young Women?

Polycystic Ovarian Syndrome (PCOS) is a common female hormone disorder. The underlying cause of PCOS is Insulin Resistance Syndrome, a condition associated with poor blood sugar control.

PCOS Diet & Lifestyle Plan: Best PCOS Diet Advice To Control Your Blood Sugar



1 September 2008: Hoodia Gordonii Is Not a Miracle Weight Loss Pill

Hoodia gordonii, the herb marketed as a natural appetite suppressant will not guarantee weight loss. In fact, starving yourself by cutting back on calories is never a solution. Educate yourself about nutrition and eat well. To lose weight for good you also need to address the health issues that sabotage your weight loss efforts such as hormone imbalances, low thyroid function and poor blood sugar control. 



1 August 2008: Clean Water Is Essential To Health

Water pollution from pharmaceutical drugs is an emerging issue. Pharmaceuticals are now a whole new class of water pollutants that can be found at ‘toxicologically significant levels’. These drugs find their way into the public water supply from pharmaceutical industries, medical facilities and from household disposal of unused medicines. Human excreta also contain significant drug residues.


Read the Natural News report: Poisoning the Water Supply

1 July 2008: Thyroid Disrupting Chemicals

Emerging evidence shows the thyroid gland is extremely vulnerable to the effects of environmental pollution. It is not surprising that as we eat more toxic foods and become increasingly exposed to pollution that thyroid problems are becoming epidemic.

The most dangerous chemicals to the thyroid are organochlorine pesticides, polychlorinated biphenyls (PCBs), heavy metals, dioxins and furans. These thyroid disrupting chemicals (TDCs) interfere directly with thyroid function.

One example of a common TDC is fluoride, a heavy metal with a strong affinity to the thyroid gland. The harmful effects are best illustrated by the fact that fluoride is used as a thyroid suppressing medication for hyperthyroid conditions. Fluoride is often added to urban water supplies and dental products are a common source.

Recover Natural Thyroid Health! The Thyroid Hormone Solution: Your Essential Guide To Recovering Natural Thyroid Health 



1 June 2008: Researchers Link Sugar To Higher Risk of Gout

Gout is a painful form of arthritis which mainly affects the big toe. This results when crystals of uric acid are deposited in the joints. Uric acid is a by-product of protein metabolism and people who are overweight often have much higher levels of uric acid in their blood. New research shows that even two cans of sugar sweetened soft drinks daily can double the risk of gout.

Reference: British Medical Journal. 9 February 2008;336:309-312.

You Can Control Your Gout Naturally: Gout: A Natural Approach 



1 May 2008: Do Fake Sugars Cause Weight Gain?

Aspartame, sucralose, saccharin, neotame, tagatose and acesulfame K are the most common artificial sweeteners. Beware, these artificial sweeteners used to substitute sugar are found in processed foods, medications, nutritional supplements and most ‘diet’ foods. Research shows that the more synthetic sugar substitutes you consume, the more you seek out sugary foods. Artificial sweeteners are not a magic bullet and can often lead to greater weight gain.

Read Why Artificial Sweeteners Are Dangerous 


1 April 2008: Lose Belly Fat

Not everyone wants a six pack ab but if you want to trim down around the waist and get a flatter stomach you have to lose weight all over. As you start to lose the weight sit-ups or crunches will make a difference to how your waist and stomach look.

Ab exercises will blast body fat around the belly. Let Bob Harper, Personal Trainer from The Biggest Loser show you how.

Discover 10 Rules To Lose Belly Fat Fast



1 March 2008: Good Reasons To Buy Clean Food

Toxic chemicals in your food can wreak havoc on how your body functions, particularly your metabolism. A healthy, nutritious organic diet can help you lose weight.

Discover Twenty Good Reasons to Buy Organic: Organic Food For Health & Our Planet



1 February 2008: Weight Loss Operation Affects Brain

A report in the journal Neurology has revealed that weight loss surgery such as a gastric bypass can lead to memory loss and confusion. The syndrome, called Wernicke encephalopathy, is caused by a lack of vitamin B1 and can also cause problems with vision. The report found that the syndrome usually struck between one and three months after obesity surgery.



1 January 2008: New Year, New Year

The start of a new year is the ideal time to think about your health, in particular your diet habits. Decide now to avoid all the high calorie, mass produced foods that have become so widely available in our supermarkets, but provide very little health benefits.

Of particular concern are the high GI foods that cause spikes in your insulin levels. These types of foods increase your cancer risk. Cancer cells use insulin as a growth factor, which helps explain why overweight people have a much higher incidence of cancer.

Now is the time to retrain yourself to select delicious, highly nutritious foods that provide life!

Discover The Natural Weight Loss Diet



1 January 2008: Make Those New Year Resolutions Stick - Go Get Active!

Now is the perfect time to get off the couch and kick start some good exercise habits. Start with a sport or exercise program that you enjoy.

Long term fitness requires planning, discipline and finding ways to motivate yourself every day.

Read About Exercise For Health



1 December 2007: Natural Weight Loss Book Shop Now Open

Check out our e-books... The Natural Thyroid Diet, The Thyroid Hormone Solution, & Gout: A Natural Approach

Discover natural weight loss e-books at the Natural Weight Loss Programs book shop. These are e-books (electronic books) so you can download them instantly to get started. All payments are processed by ClickBank, the premier retailer for digitally delivered products.

Explore The Natural Weight Loss Book Shop



1 November 2007: What Is Your Metabolic Setpoint?

Your metabolic setpoint is what your body considers to be your normal body weight. Your individual fat to muscle ratio is closely regulated by your body even when your body composition becomes unhealthy.

Your metabolism defends your metabolic setpoint by slowing down or speeding up when your weight approaches the outer limits of your accepted range. It will fight to maintain what it has set at your ideal weight.

A slow, steady approach to weight loss helps to minimise resistance to changes to your metabolic setpoint.

How to Adjust Your Metabolic Setpoint



1 October 2007: 10 Pollution Solutions

Why is it that we feel sicker not healthier?

Scientists are increasingly concerned that long term low-level exposures to chemicals can cause serious health issues.

Pesticides, heavy metals, industrial pollution and the cumulative effect of toxic exposure over many years can wreak havoc on how your body functions, particularly your metabolism.

You cannot achieve healthy natural weight loss if your body is choked with toxins.

Here are 10 pollution solutions to help minimise your exposure to toxic chemicals

Read These 10 Pollution Solutions



1 September 2007: Thyroid Symptoms Warning

While borderline low thyroid function is becoming more widely accepted by traditional endocrinologists, reverse T3 dominance is often overlooked.

This thyroid problem is often difficult to diagnose as low thyroid symptoms exist, but standard thyroid tests appear to be within normal limits. Only a test for reverse T3 will rule out reverse T3 dominance.

Testing For Reverse T3 Dominance



1 August 2007: Quit Smoking - What You Should Know & Help To Quit

One of the best ways to live a longer, healthier life is to quit smoking. Be clear about your own reasons to quit as this helps you stay focused. It's time to make the decision to kick the habit for good!



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