Healthy Fast food outlets

I did a bit of a fast food scout around town and visited the likes of MacDonalds, Subway, Hungry Jacks, Big Daddy's Pies, KFC and Red Rooster...

RED ROOSTER has FREE RANGE, uncrumbed chicken salad and chicken wrap!

Certainly the win of the day!

Enjoy in moderation :)

Food Intolerances, allergies and your body

Could the food you are eating be making you or your children sick?

A vast majority of the population live with a range of debilitating and less than healthful symptoms.  Consistently I have found that many of these symptoms can be explained and managed through modifying people's diet.

One of the biggest culprits is food intolerances.  Basically you eat something and you don't get anaphylactic shock type allergy but they do trigger an immune response in your body and you certainly experience with symptoms that clearly show your body is not happy.  These symptoms can include: itchy nose or ears or eyes, ringing ears/tinitis, runny nose, sneezing, diarrhea, IBS, skin breakouts or flair ups, psoriasis, eczema, bloating, bladder incontinence, bed wetting, ADD/ADHD, unexplained fatigue, inflammation, joint pain, headaches, indigestion and cramping, feeling "hungover".  And the problem is with food intolerances, sometimes the symptoms are delayed... so you may eat something and then 24 hours- 3 days later experience the unsavoury symptoms, making it very difficult to isolate the culprit.

One of the most effective ways to test for food intolerances is with a blood test, you want to get tested for IGg 1, 2, 3, 4 through ELISA testing. While it is more expensive than RAST testing, I do find it more useful and it does test for delayed onset reactions and not just immediate onset.  Some of the other tests can be rather limiting and some are even inaccurate.

I have a few "favourite" labs that I use to perform the testing.  Prices range from $250 for around 93 foods tested to $750 for around 300 foods. (These are the lab fees, of which I take no percentage). This may seem like a big initial outlay, but I can honestly say it was one of the best investments I have ever made, when I had myself tested years ago in response to some frustrated health problems that wouldn't go away.  It gave me peace of mind, choices and took the guess work out.  I have 3 serious food intolerances, and I suffered for many years, with hundreds of tests and time in doctors rooms... when I removed my trigger foods from my diet, I felt the benefits immediately. 

I am not a purist, so of course, sometimes I do have a little cheat, but at least I can prepare myself or make an informed choice.  If you are going to have to experience diarrhea or acne, would you like a bit of notice?

I can't eat eggs, pineapple and vanilla.  Obsure intolerances that a food elimination diary would have struggled to isolate, often times these foods are present in other foods.  So, I generally now avoid these foods, but on my birthday if I fancy a piece of chocolate cake, I indulge, usually with food intolerances if you let your body recover and you avoid the foods for sufficient time, sometimes you can tolerate small amounts again with less severe symptoms.  So I choose, how much do I want this chocolate cake?  Sometimes I want it enough to put up with the symptoms... and then most of the time I don't miss it.  Reallly there are SOOO MANY FOODS out there to eat.  I know I couldn't eat them all in a month, so now that I am in a routine, I barely notice.  This is the place I work with my clients to get to.  Many of them report freedom and peace of mind and importantly:  DON'T even mind or mostly don't miss the foods they need to avoid.  I support them through the initial preparation and changing patterns and habits and process and eventually they are comfortable and confident to direct themselves.

I have had such great results with clients when we take them off the foods that don't agree with them that I wanted to share that with you.

I was very excited then to come across this table, that shows clinical results revealed from the difference that removing food intolerances can make to a range of symptoms.

Have a look and then have a think about your body.  Don't underestimate the power of nutrition is all I can say.

Check out the table of  percentages of improvements people have experienced through eliminating foods that make them sick.

Please contact me if you have any questions about food intolerances or allergies, or if you and your family are suffering with unexplained symptoms, I may be able to offer some guidance.

Supplements: should you or shouldn't you?

I don't mean to sound hype-y but seriously you need to exercise caution around supplementation.

There are a few facts and ideals and myths around supplementation and nutrition.  So here are some points you want to consider.

Is it possible to get everything you need from your diet?
Yes, certainly, but YOU need to ask yourself whether you eat well enough to achieve that, and if you feel less than great you might have deficiencies or imbalances and could do with some guidance.

What about all the stuff about the quality of soil etc?
Well, sure, eat local, eat fresh, eat mostly in season, though for centuries we have stored and preserved food so don't fuss too much about that, eat organic where you can. 

Take care with supplements!
Unless you have someone who has conducted some tests or analysed what is going on in your biochemistry don't just play guessing games with your health.  Vitamins and minerals are complex little things and in the body they are even more complex.  You might take something to treat a "symptom" but then cause a further imbalance which results in a worse problem.  Also unless you understand enough a little information can be very dangerous.  Did you know for example that viruses thrive in calcium, so drinking lots of dairy or taking a calcium supplement during a viral infection could make it worse.  Did you know that zinc and vitamin C are great for your immune system?  Most people do.  What they don't realise is that in a bacterial infection taking vitamin C can actually be antagonistic, because it binds to copper, which the body uses to combat the bacteria.  Zinc will also interfere with copper.  Take vitamin C and Zinc for a viral infection but not for a bacterial infection.  Also understand that we need these little vitamins and minerals in really trace amounts and taking something that is already in excess in your body can imbalance something else, which you may already be deficient in.

I use Hair Mineral Tissue Analysis to determine what is going on at tissue level before I recommend supplements and well as questionaires and careful observation of the secret languages of the body.  Your body will talk, so make sure before you supplement that you get an expert to guide you.  Not everyone needs supplements and not all vitamins no matter how good they are will be good for YOU.

One last point, not all supplements are equal quality, some will just give you expensive urine and can't be absorbed.

It is worth doing your research, and sometimes paying a little more to get a good one.

What are the healthy fast food options available out there at the generic chains?

Many of my clients appeal to me to give them some options for a "healthier" alternative at their favourite fast food joint or take away.  The reality is they express:  "Sometimes I am just in such a hurry or I just can't be bothered to cook and those flashing lights and clever marketing just call out to me, I am helpless!"  Getting a little image of the poor little moth that gets drawn in by the brightest light bulb, I felt some compassion rise up.  Sometimes it is hard to deny your nature and resist the urge for what may appear to be the most logical efficient solution, especially when you accompany those instincts and drives with the subliminal brainwashing of emotional cues that have you believing that this will make you happy and you just can't beat the feeling.

So, what's on the menu?  Well I challenged myself to pop into Red Rooster, McDonalds, Hungry Jacks, Subway and Big Dad's Pies.

Some I was pleasantly surprised, so here is what I would do:

1. Hey, if they do salads, that is the obvious choice.
2. Choose grilled over fried and/or crumbed meat (chicken/fish/beef).  Trust me you just don't want your body to have to deal with the A.G.E.'s that tip the scale of the crumbed and deep fried and often uber processed meats. Not to mention trans fats. Both of these are SERIOUS ANTI-NUTRIENTS, so not only is your body not getting much real nutrition, it is also having to deal with a shot of heavy compounds it has to now process and deal with. 
3. Hold the sauce, it scares me what they put in sauces these days: mayonnaise is not made from good old egg and oil in fast food joints, so rather leave it out.  Hold the cheese.  It is super processed and just plain nasty very often, with some of the above mentioned anti-nutrients lurking, I would urge you to resist the temptation of a cheese burger!
4. Choose a wrap over a bun/burger and fries.
5. They are very clever at making you think something is healthy when it may not be, you are going to have to outsmart them.  Don't just assume a wrap or something with a heart foundation tick is healthy.  It may be a healthier choice out of what's available on their menu but certainly if it is from a fast food outlet, moderation is the order of the day.
6. Go vegetarian: when pushed and I have no other choice for example there isn't a salad on the menu and there isn't a vegetarian option, I have ordered a burger without the patty, which ends up being a bit like a salad roll:  beetroot, tomato, onion, gherkin and lettuce.  Which is not too bad, considering.  And, often the most unhealthy culprits on the menu are the processed meats and cheeses.  So for example if I was ordering a pizza I would get a thin crust vegetarian with chilli
7. Try and get to the healthier fast food places more often where you know they have some better health options on the menu: for example, Sumo Salad, Subway.

Bon Appetit!
Let me know how you go on DO TELL LISA and DON'T TELL LISA

Inspiring Approach from a client:

I have an approach to health called the 10% philosphy, every day you aspire to improve at least 10% on yesterday, small little changes make all the difference.  This month though I met a woman who had a fun and inspiring challenge she has set herself. Heather shared with me her approach to health this year is discovering ways to get her "weekly 10".  I loved the philosophy so much I asked Heather to share it with you.

IT’S A SPRING THING

Each year on 1^st September I start something new. It is always positive and beneficial and of my own making. This year was no different. With the purchase of not one, but two new bikinis over winter; a body which looks like it’s been in hibernation and summer round the corner, some changes are necessary. Two areas of my life are under the spotlight for me at present : Health and Fitness.

I asked myself what I could do to monitor my current food and exercise regime....giving the positives their due.  I thought this would be a perfect place to start before making any changes. And maybe the changes would need to be only minimal...

So I have created ....”MY WEEKLY 10”

My goal is to monitor and give one point to any eating or healthy behaviour that I think is top notch for me.  I set out to achieve a minimum of 10 per week. The philosophy behind this is that I know what healthy behaviours I would like to see more of and I felt by monitoring them I would subconsciously be encouraging them. This has proven to be true. These are mine:

One point for :

• Half hour +of any form of exercise (mine is generally Pilates, Walking, Swimming, Tai Chi)
• Hydration- drinking more than a litre of water in a day
• 3 days in a row without coffee
• 3 days in a row without alcohol
• 3 days in a row of having one or more cups of green tea
• Porridge and/or fruit  for breakfast ( no milk or sugar)
• Steamed vegetable meal
• Healthy salad meal
• Home-made pure vegetable soup meal
• More than 2 pieces of fruit in a day
• Less than 2 meals out per week (restaurants or take away purchases)

"There are no negatives  (ie. points never get deducted for any reason), no instant “rewards” and no feeling sorry about things.
The results so far (albeit only 2 weeks) is the achievement of my 10 point goal each week  before the week is up. This feels very good and I can see and feel the difference already.
It’s my body and my health so I can do it my way. The thing is for me that I feel and look the best I can be when in peak health so this is how I want to be!"
                                                                                                                                                                                                                                                Heather Wentworth

So... come on, join us... it's a SPRING THING... what will your "weekly 10" be?

Happy Father's Day

To my Dad and all the dad's out there, I have a father's day message for you:
  "You are teaching me how to live, whether you know it or not!" 

Modern Spaghetti Bolognaise anyone?

Comforting Hot Chocolate - the perfect cure to frost bite 

I have taken a trip South to the cooler parts of Australia, visiting Victoria.  We spent a bit of time in Melbourne and then headed up Mount Bulla to give snow-boarding a try.  We got VERY "lucky" with the weather and it was cold, and snowy!  With about as much elegance as a cat slipping on kitchen tiles, I took to the slopes.  I had A GREAT TIME, but yes, like any first timer I spent a lot of time on my bum!  And a lot of time holding my belly and trying to grab a breath while I laughed and laughed at myself and fellow first timers landing face first in the snow.

After a couple of hours I NEEDED to retreat to some warmth.  We slipped down the hill and pulled up at a place called Snow Pony, which is decorated with cattle hide on the walls and reindeer horns make up chandeliers.  A fire burned ... and like little moths we headed towards the glow!  The waitress came over to take our order, and the first thing that came to mind was: warm and sweet please. 

Our relationship with food extends to all occasions, but especially to special ones.  On this occasion, I decided I deserved a treat and endulged in a soya hot choccie which I sipped decadently.  It was  THE PERFECT CURE FOR FROST BITE! 

If you want a yum recipe for a nice hot chocolate drink:  this is the one I use

1 teaspoon cocoa (best you can find)
1 sprinkle cinnamon
1 teaspoon honey
1 pinch chilli
Mix the above with a quarter cup of boling water, then add that to a pot and stir in a cup of soya milk.
Stir and heat over  the stove until simmering gently.

Pour into your favourite mug and enjoy...

Back to the slopes with me...

How to Say No and How to ask for more of What you Want

It is amazing how many of us battle to be assertive. Have you ever wanted to say no, but didn't?

Many of us struggle on a daily basis with being assertive.  It can be very stressful and get you into all sorts of uncomfortable situations.  Have you ever found yourself doing something and thought, why did I agree to this?  Would you like to be able to say no and not feel bad?  Would you like to learn some effective and non-bitchy ways to say no?  Have you ever wanted to ask for something but struggled to find the right words or felt you were unable to ask for what you need?

Tonight I had the priviledge of interviewing Carolyn Cutforth, Life Coach with Living Success and Master Coach with Beyond Success.  Carolyn has a background in teaching and has certainly mastered the art of being assertive.  She shared some really valuable tips, tools and strategies on the art of assertiveness.

What is assertiveness?

 
It's about speaking your truth in a respectful way that honours the rights of yourself and others.  It's about being able to say no and about being able to ask for what you want or need.

Carolyn shared with us the 4 R's of being Assertive:

1. Respect for yourself and others:

"Assertiveness can happen when our self respect and our respect for others in balance”

2. Rights for yourself and others

Assertiveness is based on core beliefs… that I have rights and so do other people.“Assertiveness can happen when we balance our rights with the rights of others.”

3. Responsibility:

Whose responsibility is it? "Assertiveness can happen when we balance our responsibility to ourselves with our responsibility to others."

4. Rational Thinking:

An ability to think rationally and explore your beliefs is important if you want to be able to be assertive. 
Often irrational and learned beliefs can get in the way of our ability to be assertive. 

Here are Ten common irrational beliefs, that can lead to non-assertive behaviour.  As you read through them, write your new, more rational beliefs.

• You must prove yourself thoroughly competent, adequate and achieving, or you must at least have real competence or talent at something important. For example: I would like to be competent, but I don’t have to be.  Success does not determine my values.  My value comes from the way I think about myself.

• You must - yes, must - have sincere love and approval almost all the time for all the people you find significant.

• You have to view life as awful, terrible, horrible or catastrophic when things do not go the way you would like for them to go.

• People who harm you or commit misdeeds rate as generally bad, wicked or villainous individuals, and you should severely blame, damn and punish them for their sins.

• If something seems dangerous or fearsome, you must become terribly preoccupied and upset about it.

• People and things should turn out better than they do, and you have to view it as awful and horrible if you do not quickly find good solutions to life’s hassles.

• Emotional misery comes from external pressures, and you have little ability to control your feelings or rid yourself of depression and hostility.

• You will find it easier to avoid facing many of life’s difficulties and self-responsibilities than to undertake more rewarding forms of self-discipline.

• Your past remains all-important, and because something once strongly influenced your life it has to keep determining your feelings and behaviour today.

• You can achieve happiness by inertia and inaction or by passively and uncommittedly “enjoying yourself”.

Where is your irrational thinking tripping you up?

Using Assertive Language:

Here are some Assertiveness statements for you to practice DAILY:

When you want to be assertive start your sentence with one of the following:

• I feel
• I think
• I know
• I believe
• I want
• I would like
• I need
  

For example:  "I need to see the supervisor".  "This box is damaged I would like a discount".  "Thank you, however, I feel there needs to be a bigger discount."

These resources are shared with you from Beyond Success' Assertiveness Module. You can find out more about the other modules they offer by visiting Carolyn's website. 

If you found this information and these resources helpful, be sure to ask Carolyn about her special offer she has for you to attend the "Beyond Success Mental Toolbox".

And remember to keep practising being even more assertive!