Archive for the ‘Uncategorized’ Category

Do you want to stop saying ‘I want to lose weight’?

Written by MARABOND on October 16, 2012

 

I see, hear and read everywhere this mantra, just take a look at some covers of health magazines, as a nutritionist and wellness coach, I strong believe that the words are very powerful.

 

If you really WANT TO LOSE WEIGHT, and you repeat this mantra several times a day, this will definitely happen …. which means you will continue WANTING TO LOSE WEIGHT, in other words you are just perpetuating your desire, and unless you have other motivator factors, you will not turn it into action.

 

One of the things I work with clients is to replace
LIMITING ASSUMPTIONS into LIBERATING ASSUMPTIONS.

 

Each person perceive things differently and find their motivations in very different ways, just giving an example of one client who transformed his ‘I WANT TO EXERCISE’ which is not very inspiring into  ‘I MOVE DAILY WITH ENERGY IN A POSITIVE WAY TO ACHIEVE MY HEALTH GOALS’.

 

List your daily negative thoughts, or even the ones you don’t think is negative, and then transform them into positive affirmations.

 

It is true that energy flows where the focus goes, stop focusing what you don’t want, or even on what you want, make your affirmations stronger by bringing them to the present, to speak as the actions has already happened, to manifest your future today.

 

Instead of saying: ‘I want to be healthier’ , try something like ‘ my health improves today and everyday’.

Find your own mantras.

 

Good luck on your health journey!

 

If you need help feel free to contact me.

0424 300 211

 

Which bread is healthier?

Written by MARABOND on April 19, 2012

I hope this article clarifies some of the issues to be considered, when you choose your bread, as it can be very confusing with so many options.

 

 

In the past it was much easier, as most people made their own bread at home, and knew exactly what ingredients were present, and how long it lasted; however this is impractical with our busy lives. So many people have a home bread making machine but do not use it.

 

First I would like to explain a WHOLEGRAIN

 

The exterior part is called BRAN, and this is where the fibre covers the grain. Fibre is not only important for our intestines, but also to digest other nutrients, and to excrete fat such as excess cholesterol. The seed of the grain is called GERM, and this is where most of the vitamins and minerals are, such as iron, zinc, vitamin B and so on.

 

When the grain is refined, like white rice or wheat flour, the bran and the germ is mostly eliminated, and what remains is the ENDORSPERM, or the part that holds some protein (gluten in many grains) and also starch (carbohydrate) which turns to sugar when we eat.

 

Sometimes the flour is enriched after being refined, but the absorption is not the same as with the original grain.

 

 

In theory, wholemeal bread should be mostly made of wholemeal grain flour, however here in Australia (and many countries), this is not regulated, so some bread is only 20% wholemeal and the manufacturer can still label it as wholemeal. You need to be label savvy, and read the ingredient list, being especially careful about its order. For example, if the first ingredient is wheat flour, second sugar and third wholemeal wheat flour, it means that the bread is likely to be more than 50% refined and sweet.

 

MULTIGRAIN is another marketing term, which means is a mix of grains, and mostly likely to be refined, with wheat, rye and rice flours for instance. Then sometimes they add some seeds like sunflower, soy or flax seeds so it looks healthier, and sometimes they charge much more for a additions of little or no real benefit.

 

Another very important item to notice when you buy your bread are the additives, like preservatives added to increase shelf life or emulsifiers, natural or artificial flavours. Some additives can cause diseases like asthma, eczema, learning difficulties, especially in children who are more vulnerable to toxins. If you want to avoid additives, buy the book or download an application called CHEMICAL MAZE, to see the consequences of every chemical in food and cosmetics.

 

Many large manufacturers love to hide ingredients in processed food. Remember that if the substance represents less than 5% of the total package, they do not need to add to its label, unless it is a specific compulsory ingredient.

 

If you are gluten intolerant, there are many options in the marketplace these days, but also look for healthier options than refined rice and potato flour bread.

 

Therefore, the best breads are the ones who are closest to the traditional home made ones, using wholemeal flour, without unnecessary additives to increase colour, texture and shelf life, and those bought from reputable companies that do not hide ingredients.

 

Mara Bond

Nutritionist and Wellness Coach

0424 300 211

 

Psychology of losing weight

Written by MARABOND on December 3, 2011

Have you noticed that when contestants on The Biggest Loser TV Program do some emotional work, and cry a lot, they shed more kilos during the week?

 

Well, it’s not a coincidence! By engaging their emotions they’re giving their rational decision-making that extra boost it needs, and getting the result they want.

 

So how does that work?


Research on dieting behaviour paints an initial gloomy picture: of all the people who intentionally try to lose weight, only around 20 per cent are able to lose just five percent of their body weight and keep that off for five years.

 

So just eating less and exercising more is not enough, even when you try to hold it together with willpower. In fact, the more brutal you are with yourself, the less likely you are to sustain any loss you do make.

 

When you think about it, it’s obvious – nobody wants to starve, and feel restricted, and go against their pleasures in life, and put their bodies though some exercises they don’t enjoy, and keep doing this until the end of their lives !!!

 

So what’s the secret?


Don’t worry – I’m not saying it’s a mug’s game to even think about trying to lose weight!

 

I am saying that success rests on three strong foundations, not just two:

 

• nutrition, which means good eating and drinking habits with possible needed supplements

 

• movement, I prefer to say movement, because most exercise is performed informally

 

• and awareness and good management of your emotions.

Lose-weight-tripod

 

The main reason fad diets and exercise programs don’t work for most people, is that they don’t work in the most important leg of the tripod, which is the EMOTIONS.

 

It’s a truism that changing a habit for life is an emotional journey. Short sharp shocks are not sustainable. You need to discover your real motivation – find the right buttons to press – and then work at integrating the change into your subconscious so that it becomes automatic.

 

 

When you wake up, you don’t consciously think: ‘I am going to take two minutes to brush my teeth’. Most of us just do it without thinking about it. So wouldn’t it be good to choose healthy foods and move our bodies without even thinking about it? To make what’s good for us automatic, not some distant, unattainable goal we have to think about all the time?

 

And it CAN be done!


Yes it can – though it’s not a quick fix. (Nothing worthwhile ever is, is it?) Shifting the mind from ‘restrictions’ to ‘delicious choices’ can be difficult, otherwise we wouldn’t have this epidemic obesity we’re experiencing today. But with real one to one coaching to remove stress around eating and self-sabotaging thoughts and beliefs, and some nutrition counselling, it’s something you can achieve.

 

Some people may need deep level psychotherapy to deal with emotions attached to food, due to past traumas and family of origin issues, but for most people, it is very beneficial working with a qualified wellness coach, for some sessions to find their real motivation, an inspiring health vision broken into achievable goals, and work though the strategies to achieve these goals, building new thoughts and beliefs around health, and lastly implementing sustainable habits to stick with them for life ! ! !

 

Do you have a food intolerance?

Written by MARABOND on November 8, 2011

First it is important to differentiate between an allergy and an intolerance.

 

An allergy is a fast response (within minutes) by the body’s immune system to a perceived invader. Symptoms are typically immediate, dramatic and visible: coughing, sneezing, vomiting, migraines, watering eyes, rashes, swelling tissue, hives, or severe (but rare) anaphylactic shock. However other symptoms like the gastrointestinal responses nausea, vomiting and diarrhoea can be delayed for hours or even days.

 

On the other hand, food intolerance is a slow onset reaction, taking hours, days or even weeks to appear. It is an inability to properly digest certain foods. It can be caused by the immune system response, lack of enzymes or abnormal chemical breakdown. Symptoms include cramps, diarrhoea, flatulence, bloating and also it can damage the lining of the intestine allowing foreign particles into the bloodstream (leaky gut).

 

The long term consequences include low resistance to diseases, skin irritations, respiratory distress, and also deficiency of vital nutrients like iron and/or calcium causing anaemia or osteoporosis. Other signs are headache, fatigue, migraine, inability to concentrate, sleep disorders, mouth ulcers, urinary problems, weight fluctuation and obsessive (addictive) eating.

 

Australians are known to be one of the most frequently allergic people in the world, 4.1 million Australians (19.6% of the population) have at least one allergic disease, like Rhinitis (hay fever), Asthma, Eczema and others like food allergy including food induced anaphylaxis, most commonly to peanut, shrimp (prawn), cow’s milk and egg.

 

In the USA, although 25% of people think they’re allergic to certain foods, studies show that about only 6 percent of children and 2 percent of adults have a food allergy. However, this does not take into consideration that there is NOT one test that can detect accurately food intolerances, except to sufferers of Coeliac disease, who can receive a referral to a gastroenterologist for a gut biopsy.

 

And then just to add to the equation, many people think they have an intolerance, when they just have an OVERLOAD of the same compound, for instance gluten is overly consumed in our diets these days. For instance, some people just have Wheat bix in the morning, pastry for lunch, biscuits, and more pasta for dinner. Therefore, a chronic constipation may be only a a way for our body to say ‘STOP, give me break!’

 

If you suspect you have a food intolerance, I would suggest you keep a food diary for at least a week, recording all timings, quantities, and symptoms, then you consult with a nutritionist or naturopath who can help you to find the cause and also find a yummy diet that reduce or eliminate the culprit.

 

Do not feel overwhelmed and disheartened. Today there are so many products to cater for intolerances, the most common ones are wheat free, gluten free, dairy free, soy free and egg free. I know a person who cannot eat gluten, eggs, soy, dairy and still cooks beautiful food and in fact wrote a cookbook for food intolerants which I recommend for some clients.

If you suffer from a intolerance, you may have to reduce processed foods, but for our health this is a positive move anyway!

 

Some people may resume eating the food that caused the intolerance, after some gut treatment, others like coeliacs are better eliminating the ingredient totally, as the long term risks are greater than the inconvenience.

 

Sports hydration

Written by MARABOND on August 21, 2011

Why do I need to drink water?

 

  • The body is 72% of water, the brain is 70% and the muscles are 70%.
  • Even mild hydration can cause hunger, fatigue, headache, short-term memory loss and slow concentration.

 

When to drink water?

 

  • Start your day with water, and then between meals. Avoid drinking during meals as it may dilute the acids and enzymes and slow digestion.
  • Drink continuously during exercise (usually up to 60 minutes)
  • If you are exercising more than 60 minutes, consider a sports drink, or even better an electrolyte sport solution, such as Endura, to replenish the minerals lost during perspiration (potassium, calcium, sodium, magnesium). Lack of these minerals may cause cramping, increase recovery time, dizziness and faintness. If you are a athlete consider talking to a nutritionist to get a “practitioner only” sports formula.

 

How can I prepare for a big event ?

  • Ensure you are well hydrated 2 days before the event.
  • Drink 250 ml of water every 15-20 minutes, 2-4 hours before the event
  • Practise drinking during training for the big day !!!
  • Consider a carbohydrate loading if the event is long.
  • Maximise absorption by taking sports drinks or sport electrolyte solution in small sips during the event.

 

Alternatives?

If you get tired of drinking water:

  • Add pieces of fruit for a taste and leaving in a jug of water in your fridge, such as pieces of apple, watermelon, orange
  • Add chlorophyll drops to change the taste of water
  • Try herbal juices such as green, fennel, lemon grass, yummy!!
  • Remember that good vegetables and fruits also have heaps of water !!!

 

Avoid or reduce caffeine, alcohol, sugary drinks and they dehydrate and reduce your performance in sports.