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Foods that Help Menopause

How can Food Help Menopause?

Well if you’re having those embarrassing hot flushes and all the other menopause symptoms like sleep deprivation, aches and pains, low libido but do not want to take hormone replacement therapy then eating some of the foods below may be just what you need to help see you through.
The most beneficial type of food is what is known as Phytoestrogens. So we explore these further to see exactly what they do and why they help.

Why Phytoestrogens can help Menopause

Phytoestrogens naturally occur in certain plants and are converted into oestrogen-like compounds in the intestinal tract.
Phyto oestrogens are structurally and functionally similar to human oestrogen, or produce oestrogen-like effects. Because of this, phyto oestrogens can act on oestrogen receptors on the cell membranes, and have balancing effects on oestrogen activity in the body. This means phyto oestrogens can act to increase oestrogen activity when the body’s supply is too low, making it perfect for the menopausal woman. If oestrogen is too high the phyto oestrogen can help reduce oestrogen activity.

How to increase your dietary intake of Phytoestrogens

  • Choose these herbal teas – Alfalfa, red clover, sage, hops
  • Eat 10-20g of whole flaxseed daily –ground flaxseed can be added to breakfast cereals, desserts, or in smoothies. Alternatively soak whole flaxseeds in water overnight.
  • Replace dairy products with soy products such as soy milk, soy cheese, soy yoghurt, soy ice-cream. Use soy beans, tempeh, tofu, miso, & soy sauce in your cooking.
  • Include in your salad: cooked beans, cooked chickpeas, raw seeds & alfalfa sprouts which area high in phyto oestrogens.

Further nutritional support:

  • Drink at least 8 glasses of filtered, or rain water everyday.
  • Increase your intake of anti-oxidants by drinking raw vegetable & fruit juices
  • Increase essential fats in the diet by grinding fresh and raw nuts & seed, such as flaxseed, sesame seeds, sunflower seeds, pumpkin seeds and almonds.
  • Eat protein regularly through out the day. Good sources include seafood, organic eggs, organic chicken, lean red & white meats, legumes, whole grains, nuts & seeds and also whey protein powders.
  • Use super foods – nutrient dense foods which support the skeleton, nervous system & blood vessels. These are:

Wheat grass juice

Fresh wheat germ

Fresh lecithin

Garlic, leeks, shallots & red onions

Citrus fruits

Seaweeds – arame, wakame, kombu, nori, & kelp

Alfalfa sprouts

Legumes – beans, peas, lentils

Cold pressed seed & vegetable oils – especially flaxseed oil

Tahini, humus & natural nut spreads instead of butter or margarine

Apple cider vinegar – added to dressings or taken in water

You can read more about Menopause 

How to Burn Fat with Ketosis

The secret of how to burn fat with ketosis in a nutshell:

When you burn body fat you produce chemicals called ketones.
For this to take place your body‘s blood sugar and insulin levels need to be low enough for you to switch to a higher level of fat burning.
When you can measure these ketones in your urine, you know that you are eating the best foods for weight loss as well as burning fat efficiently.

And of course if we have excess body fat, we end up losing weight, as well as gaining all the other benefits of an improved body composition.

So How do You Get into Ketosis? 

To burn fat you need to eat the best food for weight loss. This means you must limit *high glycemic load foods to a level where your body will produce less of the hormone insulin and so increase the rate of fact burning.
Eating less food is not the answer. You need to specifically reduce the *high glycemic index, carbohydrate rich foods in order to “switch on” fat burning.
The best choices are those that comprise a fat burning diet. This will be vegetables (not the starchy ones like potatoes and sweet potatoes) while ones that are higher in carbohydrate like pumpkin and peas should be limited. Fruit is to be limited as well and I’d suggest especially bananas because they are really high in carbs.

However to maintain a healthy body, you will need to measure your ketones using a ketostick and the reading should be small.

What you need to know to facilitate a fat burning diet:

High levels of dietary carbohydrate foods also known as high glycemic load foods,  (for example sugars and starchy foods such as bread, rice, pasta and potatoes) work with the hormone insulin to “switch off” fat burning and increase fat gain. When your insulin levels become too high it promotes the production of excess fat while blocking the burning of fat. So it can become almost impossible to lose fat if you have raised your insulin levels.

A Word of Warning to help you stay in Ketosis

A keto diet is not just about a low carbohydrate diet!
It is wise to make sure you have a variety of good quality different vegetables in your diet if you are to participate in a Keto diet.
Adequate nutrients need to be consumed as well as enough lean protein at each meal. As well as this, you will need good fats to be included too.
Do not skip meals because this is not about starvation and all it does is slow down your metabolism!
Digestive enzymes are highly recommended to maintain efficient digestion.
While a good quality probiotic will help nurture your microbiome (good gut bacteria).

The idea is to lose weight, specifically body fat and not lose body muscle or your health in the process!
The best way to do this is to follow the above principles and have your health monitored in the process!

The effectiveness of a ketogenic diet weight loss plan is that it deals with underlying metabolic and hormonal issues, making it a critical factor for individuals with
treatment resistant obesity.

 

Naturopaths at Your Wellness Centre show you How to Burn Fat and get into Ketosis

With more than 18 years of experience in using Ketogenic Principles to help our clients lose excess body fat.
There are program choices available. And they include

– the Ultralite Weight Management Program
– the Shake-It Weight loss program
FireUpFatBurning – our program you can do at home (http://fireupfatburning.com/)
– Specific individualised programs for just you!

For the last 2 weeks of February and all of March 2018, we are running a terrific offer which means you can get $50 off the cost of an initial consultation at our clinic when you simply mention “Fat Burning February” Offer

For more information or to make a booking  ring us on 03 9879 9596
or   Contact us

or

Book on line

Let’s Get Back to Our Best this Spinal Health Week (20-26 May)

Postural Fitness is one of the new buzz words of healthy lifestyle thinking – and for good reason.

Over 2 million Australians experience back problems every year and postural fitness is one of the most powerful ways to address preventative health.

Postural Fitness means optimal spinal alignment. It gives you greater strength and endurance, better coordination and balance.

Postural Fitness helps you lead an optimal healthy lifestyle; reduce muscle fatigue and improve your postural endurance.

May heralds the launch of Let’s Get Back to Our Best, a national initiative of the Chiropractor’s Association of Australia (CAA) that aims to encourage Australians to support more investment in Chiropractic care and research. As we all know, back pain has serious consequences for families, lifestyle, and employment. People with back problems report 2.5 times more disorders, such as depression. To show your support for the campaign, visit the Spinal Health Week Facebook page at www.facebook.com/spinalhealthweek.

Also as part of Spinal Health Week 2013, our Chiropractor, Dr. Trine Volden will be also encouraging her patients and the Ringwood North community to improve their postural fitness.

We suggest you pick an exercise plan to strengthen your core muscles such as pilates (to build strength and improve your breathing); or yoga (to develop good balance and flexibility) or swimming (to improve muscle endurance, strength, and resilience).

In addition, there are small changes you can make to your routine which will improve your postural fitness – at home, at work, and in transit. Many of us spend long periods of time sitting.

Sitting too long can:
• Increase the stress on the discs between your vertebrae;
• Cause the natural curve in your back to deteriorate;
• Reduce the function and stability of your spine;
• Lead to inflammation, pain and possible early degeneration of your spine.

Chiropractors often get asked how to sit right at the computer desk. So the CAA developed a widget you can download to advise on just that. Some general tips for work are:

• Try standing when you’re on the phone for extended periods;
• During meetings take regular stretch breaks;
• While you’re working at your computer take short breaks to stretch and stand;
• Check and adjust your position regularly.

An active spine is a healthy spine and a healthy spine leads to a healthier life. Why not use Spinal Health Week to make an appointment with our clinic to assess your postural fitness and discuss how being more active will improve your wellbeing?

Special offers for May to celebrate Spinal Health Week

During the Month of May, Your Wellness Centre will be offering Complimentary Postural Assessments with our Chiropractor, Dr. Trine Volden. Trine is also available to conduct free workplace health assessments. Call 9879 9596 or email us to make a booking.

You can also visit the Chiropractors’ Association of Australia’s Sit Right website for tips on how to improve your posture or download the CAA’s Sit Right desktop widget to remind you when to take a break from sitting www.SitRight.com.au.

Your Wellness Centre Naturopathy Melbourne

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