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The Gut Immune System Connection: How Your Gut Health Protects You from Winter Viruses

The intricate relationship between gut health and the immune system is increasingly being seen as a key factor in protecting us from viral infections.

As winter approaches, so does the season of sniffles and sneezes. And this is when we take immune supporting supplements to protect us against colds and flu.
But did you know that your gut health might hold the key to staying healthy during these chilly months?
The connection between gut health and immunity is increasingly recognised as vital for defending against viral infections.

In this blog post, we’ll look into the fascinating world of gut microbiota and how nurturing your gut can support your immune system, playing a crucial role in shielding you from winter viruses

Understanding Gut Microbiota:

microbiome

At the core of the gut-immunity connection lies the diverse community of microorganisms that live in our digestive system – your gut microbiota.

These tiny inhabitants, including bacteria, fungi, and viruses, contribute significantly to your overall well-being. They aid in digestion, produce essental vitamins and also interact closely with your immune system to maintain a delicate balance of health.

The Gut-Immune Axis:

Imagine your gut as a bustling city, with immune cells stationed at every corner, ready to protect against invaders. This dynamic interplay between immune cells and gut microbes forms the gut-immune axis, essential for optimal immune function.

How Gut Health Influences Immunity:

So, just how exactly does gut health influence immunity?

It boils down to the diversity and composition of your gut microbiota. A rich and varied microbial community promotes a robust immune response, while disturbances in this balance can weaken immunity. Here’s how it works:

  1. Regulating Inflammation: The gut microbiota helps keep inflammation in check, preventing it from getting out of control and causing harm to the body.
  2. Training Immune Cells: Certain gut microbes educate immune cells, enabling them to distinguish between harmful and harmless substances.
    This process, known as immune education, is important for developing a good immune response to pathogens.
  3. Producing Antimicrobial Substances: Some gut microbes even produce antimicrobial substances that can directly target and eliminate harmful pathogens, including viruses.
    By improving the population of these beneficial microbes, we help our body’s natural defence mechanisms.
  4. Supporting Barrier Function: The gut lining serves as a barrier, preventing harmful substances, including viruses, from entering the bloodstream. A healthy gut microbiota helps maintain the effectiveness of this barrier, reducing the risk of viral infections.

The Role of Diet and Lifestyle:

Maintaining a healthy gut microbiota requires conscious effort and attention to lifestyle factors, especially diet.
A diet rich in fiber, fruits, vegetables, and fermented foods nourishes beneficial gut microbes, promoting diversity and resilience.
On the other hand, diets high in processed foods, sugar, and unhealthy fats can disrupt the gut microbiota, compromising immune function.

In addition to diet, other lifestyle factors, such as stress, sleep, and exercise, also influence gut health and immunity.
Chronic stress, poor sleep quality, and sedentary behaviour have been linked to dysbiosis (imbalance in gut microbiota) and impaired immune function.
This means that paying attention to stress management, adequate sleep, and regular physical activity can contribute to a healthier gut and a stronger immune system.

Practical Tips for Supporting Gut Health:

Now that we understand the importance of gut health in bolstering immunity, we’ll explore some practical tips for nurturing our gut microbiota and magnifying our defences against winter viruses:

  1. Eat a diverse range of foods: Incorporate a variety of plant-based foods into your diet to feed different types of gut microbes.
  2. Include fermented foods: Yogurt, kefir, sauerkraut, kimchi, and kombucha are excellent sources of probiotics, the beneficial bacteria that support gut health.
  3. Include fibre: Aim to consume plenty of fibre-rich foods like whole grains, legumes, fruits, and vegetables, which serve as fuel for beneficial gut bacteria.
  4. Stay hydrated: Adequate hydration is essential for maintaining optimal digestive function and supporting the growth of beneficial gut microbes.
  5. Manage stress: Adopt stress-reduction techniques such as meditation, yoga, deep breathing exercises, or spending time in nature to support a healthy gut-brain connection.
  6. Get quality sleep: Aim for 7-9 hours of quality sleep each night to support immune function and gut health.

Conclusion:

As winter approaches and viruses lurk around every corner, remember that a healthy gut is an important defence against seasonal illnesses.
By nurturing your gut microbiota through a balanced diet, lifestyle modifications, and targeted supplementation if necessary, you can bolster your immune system and arm yourself against winter viruses.
So, embrace the gut-immunity connection and let your gut be your guide to a healthier, more resilient you.

Stay well

You can book your appointment today simply by clicking here.

Alternatively, ring us at 03 9879 9596 or send us an email at health@yourwellnesscentre.com.au.

Your Wellness Centre Naturopathy Melbourne

If you are unable to make the journey, simply book for a Telehealth appointment, where we can have either a phone or video consult, depending on your preferences.

To read more about how healthy habits help the immune system, click here

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Guidelines To Eating Clean

The basic guidelines for eating clean are easy to follow and include a promise to avoid processed foods in the diet.

Refined foods have been increasing in number since the 1940s. Today’s supermarkets and grocery stores are filled with many processed options. However, eating clean will help you avoid the health risks that come with eating processed food!

Try these guidelines for eating clean:

1. Focus on whole foods in your diet.

Whole foods are items like an entire apple or piece of lettuce. They’re not processed or refined, and there is no long list of ingredients with strange names on their labels. 

  • Eating straight from a farm is the ideal way of avoiding processed foods. However, this isn’t an easy option for everyone, so there are other ways to get whole foods. 
  • Focusing on organic produce is essential. Whole foods grown without pesticides or other chemicals are the best option. Organic items are becoming more popular, so more local stores are carrying them. 
  • The goal of clean eating is to eat raw food as often as possible. Fresh bananas, ripe cherries, and green kale are preferred over muffins, pancakes, or chips. 
  • The clean eating plan replaces white flour with whole grains. You can use bran, quinoa, amaranth, and other popular grains in your cooking to create delicious meals that your family will adore. 

2. Get rid of canned and bagged items in the kitchen.

An easy way to start a clean eating diet is to remove all of the canned and bagged items in the kitchen that are not whole foods. 

  • Canned soups, vegetables, and fruits aren’t part of the clean eating plan. The cans can have Bisphenol A (BPA), a chemical capable of disrupting human hormones. 
  • Avoid packaged lunch meats and crackers because they’re usually filled with additives and chemicals. 

3. Reduce the amount of sugar in your diet.

The clean eating plan recommends reducing the sugar in your diet, but it can remain in some healthy forms. For example, fresh fruit is an acceptable food. 

  • Eliminate artificial sweeteners. Artificial sweeteners supply empty calories that aren’t part of the clean eating plan. These sweeteners include aspartame and saccharin.
  • High fructose corn syrup is another source of sugar that is not recommended. 
  • Natural sources of sugar can stay in your diet in small amounts.

4. Eat more fresh fruits and vegetables.

It’s important to experiment with new fruits and vegetables, so your diet has variety. Have you tried passion fruit with your breakfast or added kiwi to your lunch?

  • Organic and fresh items are the best choice for a clean eating plan. 

5. Eat more nuts and seeds.

Nuts and seeds are important sources of protein and other nutrients. They can give you more energy and strengthen your health. 

  • From pecans to cashews, your diet will benefit from the addition of nuts and seeds. 

6. Add healthy fats and get rid of trans fats.

Trans fats are not nutritious, and they are considered the worst category of fat.

  • Many processed foods contain trans fats. They’re common in baked goods like cookies and fried foods like French fries. Trans fats can wreak havoc on your cholesterol levels by increasing the bad cholesterol while decreasing the good one. 
  • Healthy fats such as avocado oil are better for your body. They can improve cholesterol levels and help those who have diabetes. 

7. Enjoy low-fat, organic dairy products.

It’s not easy to cut dairy for some people, and the clean eating plan allows low-fat organic products. 

  • Hormone-free dairy products are best, and many organic items will indicate this. 

8. Avoid foods with complicated ingredient names.

Many processed items have long ingredient lists filled with puzzling names. 

9. Organise your meals into five or six parts per day.

Try smaller, but more frequent, meals. 

  • This plan will help improve your metabolism while keeping you full longer. In addition, it helps avoid dangerous blood sugar spikes.  

10. Learn to mix carbohydrates, protein, and healthy fats at every meal.

The best clean eating plates have a combination of carbs, protein, and fats. This also helps you feel full and gives you energy.  

Whole foods are at the heart of the clean eating diet. It’s essential to focus on raw and fresh ingredients at every meal. 

The elimination of processed foods will help you discover new foods that are healthier. 

Your meals can be filled with a variety of fruits, vegetables, nuts, seeds, low-fat dairy, and fresh meats. Once you’ve replaced packaged and refined items with healthier options, you’ll notice a positive change in the way you feel. 

 

Read more about Eating Clean:

Clean Eating Involves 

Guideline To Clean Eating

 

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Natural Treatment for Hypothyroidism

The Butterfly-Shaped Gland

The thyroid is an important gland that regulates many of the body’s functions. Located in the front part of the neck, the thyroid produces hormones necessary for metabolism.

You can think of thyroid hormones as the drums in an orchestra or band; they set the rhythm and pace for most of our body’s functions. Disordered thyroid function can upset the whole rhythm of the body.

The Highs and Lows of Thyroid Function

Dysfunction of the thyroid can cause a number of different symptoms. Thyroid problems can affect weight, energy levels, appetite, and mood; but the effects will be different depending on whether the thyroid gland is over-functioning or under-functioning.

Hyperthyroidism is a state of over-activity of the thyroid gland with excessive production of thyroid hormones and an increased metabolic rate – it’s as if the drums that set the rhythm for our bodies have sped up too much and are making everything function too fast. Symptoms of hyperthyroidism can include:

  • Feeling hot and intolerant of hot weather
  • Weight loss
  • Anxiety, restlessness, and insomnia
  • Excessive sweating
  • Increased heart rate
  • Fine tremors of the fingers
  • High blood pressure

Hypothyroidism, on the other hand, is a state of under-activity of the thyroid gland with underproduction of thyroid hormone – as if the drums have slowed down and the beat that is running how our body functions are too slow. When your body does not produce enough of the thyroid hormone, the body’s metabolism slows so much that you can experience symptoms such as:

  • Tiredness and fatigue
  • Depression
  • Irritability
  • Weight gain
  • Intolerance to cold weather
  • Brittle hair
  • Slow heart rate
  • A croaky, hoarse voice

Herbs to Calm The Thyroid

An overactive thyroid can make you feel anxious and restless and can also be a contributing factor to insomnia. A combination of traditional calming herbs may help to manage these symptoms and slow that beating drum that is increasing your metabolism too much. Lemon balm, Rehmannia, Prunella, and Phyllanthus Emblica are traditional herbs with anti-anxiety actions. They also provide anti-inflammatory and anti-oxidant protection, reducing the negative effects of oxidative stress and inflammation on the thyroid.

These herbs are available in one convenient supplement, designed to assist in the management of symptoms associated with excess thyroid activity.

Herbs to Balance The Thyroid

On the other hand, an underactive thyroid can make you feel tired, cold, and depressed. To increase the rhythm of the drum and improve the activity of the thyroid gland, you can use a combination of herbs traditionally used to energize and warm the body. Withania, ginger, goji, and rosemary are energizing herbs that improve circulation, warm the body, and are a great source of antioxidants.

As well to these herbs stimulating thyroid activity, there are some vital nutrients required for an under-active thyroid, including:

  • Iodine – Iodine is an essential element for the production of thyroid hormones. Iodine deficiency is common in many areas of the world, leading to the depletion of iodine stores and reduced production of thyroid hormones.
  • Selenium – This trace element has many important roles in the body, including crucial roles as a cofactor in enzymes essential for the production of thyroid hormones.
  • Zinc – Low zinc levels are associated with poor thyroid hormone production and reduced basal metabolic rate.
    This blend of herbs and nutrients is available in one simple tablet to support healthy thyroid function and assist with the symptoms of hypothyroidism.

By combining the wisdom of nutrition and herbal medicine we can assist in the management of thyroid conditions, helping you feel your best.

So if you feel that the orchestra of your body has lost its rhythm, or is functioning too fast or too slow, please come and see us today.

 

 

 

Glenda Johnson, Naturopath
Your Wellness Centre
102A Oban Rd
Ringwood North

 

 

Your Wellness Centre Naturopathy Melbourne

 

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Natural Appetite Suppressants

Natural Appetite Suppressants You Can Eat Every Day

Do you avoid pharmaceutical appetite suppressants because of the many serious side effects? If so, you’ll be glad to discover that there are certain foods and spices that can help you lose weight by naturally suppressing your desire to overeat.

Consider trying these natural ingredients in your diet:

GINGER

1. Ginger doesn’t have many calories, but it has a strong, pleasant flavor, and helps you avoid overeating. It’s a popular addition to meals and teas. Ginger root and ginger tea may help you lose weight.

  • You can add it to smoothies, juices, and other drinks, and can also be part of curries or other spicy dishes. You can even eat slices of crystallized ginger.
  • It has fiber, amino acids, and other nutrients that promote health. It also has anti-inflammatory properties that may reduce the risk of some diseases such as diabetes or cardiovascular issues.

 

AVOCADO

2. Avocado. You may benefit from its monounsaturated fat, which has natural appetite suppressant properties. Avocadoes can make you feel full, so you’re less likely to crave other foods or overeat.

  • Avocado is a healthy choice that has good fats. Although there are many calories and fats in avocados, they are a healthier option than junk food and sugary treats.
  • Consider adding a slice of avocado to your toast in the morning. You can also add it to salads and smoothies or use it as a base for sauces and dips. You can add avocados to pancake batters, quiches, omelets, pizzas, or sandwiches. A slice of avocado on a piece of bread with meat, cheese, and tomato tastes delicious.

 

cayenne pepper

3. Cayenne pepper. Research shows that cayenne pepper and similar strong spices may suppress appetites and help weight loss. One study found that using cayenne pepper can make you eat fewer calories.

  • The chemicals in cayenne pepper may help boost the metabolism and make you feel less hungry. They may also help burn fat in the body.
  • Cayenne pepper can be added to your meals as you cook. It can be sprinkled on salads and added to soups. It can top almost any dish in moderation.

 

apples on the table

4. Apples are an inexpensive and convenient way to suppress the appetite. The fiber and pectin in apples can make you feel full, so you’re less likely to stray from your diet and overeat. Plus, you can enjoy these other appetite-suppressing characteristics of apples:

Apples taste sweet without an enormous amount of calories, so they can feed the craving for sugar without resorting to eating a box of doughnuts.

  • Apples take more time to chew than other foods. This gives your body the time to process what you’re eating and send signals to your brain that you’re full faster. They have also been shown to help regulate blood sugar levels in the body.
  • The multiple varieties of apples also keep things interesting, and you’re less likely to get bored if you eat different types. So, the next time you’re wondering what to eat, grab an apple from the kitchen!

Enjoy these natural appetite suppressants as you diet. Keep in mind that exercise and a generally healthy overall eating plan are also important for losing weight.

 

Read more:

How to Strengthen the Immune System Naturally

Healthy Habits that Help the Immune System

 

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

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Important Precautions For Success on Starting A New Diet

Are you looking for a way to get in shape and stay there? If so, the latest fad diet might be tempting! However, before you take the plunge, heed these important precautions for success to investigate your new diet. It could make the difference between one more failed attempt and sweet success.

Regardless of the diet, you choose the only proven way to lose weight and keep it off is by burning more calories than you consume in a single day. It really is that simple. Keep this in mind when evaluating your diet.

Diving into a diet that drastically alters your food intake will cause your weight to roller coaster up and down. This is extremely unhealthy! It can cause stress on your internal organs and upset important processes such as your metabolism and control of insulin.

Sharp changes in diet shock the system, both physically and mentally, and pose a significant challenge in maintaining your weight loss regimen.

 

Diet in Moderation

Prominent experts in health and wellness, including most physicians, would agree that the safest and most effective way to lose excess weight is to maintain a balanced diet, exercise on a regular basis, and cut calories at a modest pace.

To enable your body to perform at its peak while losing weight, reduce your daily calorie intake by no more than 500 to 1000 calories. This will prevent you from entering a starvation mode that forces your weight to plateau.

The best strategy is to adjust your food in moderation, exercise regularly, and get enough sleep so that you feel well-rested. This way, you’ll shed 1 to 2 pounds per week, which is considered a healthy loss of weight.

If you wish to become involved in a diet or weight loss program, it’s important to ensure that the program is the right one for you based on your current health needs. When you find one that’s right for you, more likely to enjoy the success you desire!

 

Here are some critical considerations for any diet:

PERSONAL SUPPORT

1. Personal Support.

Changing your eating habits when you’re alone makes it extremely easy to backslide and walk away. Find out if the program offers online tracking, support counselors, group accountability, food journals, activity logs, and more to track your progress. With the right tools, you can be your best advocate.

  • What kind of support system would you like to have?
  • Who can help hold you accountable for your goals?
  • Is there any kind of group meeting or individual assistance?

 

2. Personal Goals.

Know in advance what your goals are so you can assess the new diet in terms of what you want to accomplish.

  • What is the calorie requirement of the diet?
  • Is the calorie requirement in line with your physical limits?
  • Diets with an intake under 1700 calories should be scrutinized and discussed with a nutritionist at your local healthcare clinic.

 

3. Supplemental Medications.

Educate yourself about any required medications before you take them. Have your family physician look over medications, dietary supplements, and weight loss pills before taking them as they could very well cause unfavorable side effects alone or when paired with your existing prescription medications.

  • Is there a supplement or medication involved?
  • What are their common side effects?
  • Have you discussed these medications with your physician?

 

4. Consider the risk factors.

This runs parallel to the concern over calorie intake. Any diet that drastically alters or restricts how often or what kind of food you eat should be reviewed by your family physician.

 

5. Are there any testimonies?

Find out if you can contact existing members. Avoid depending on online or paper reviews. Companies sometimes pay ghostwriters and affiliates to generate positive reviews of products they’ve never purchased or used.

 

6. What’s the overall cost of the service?

There are often fees for tests, specialty foods, supplements, personal trainers, membership service, shipping costs, online access, and more.

 

7. Are the staff and management team qualified?

There should never be an issue with obtaining information on the experience and certifications of the individuals who will be working directly with you. These people will be partially responsible for your health and wellness, so know all you can about them.

 

A new diet can be just the thing you’re looking for to shed those extra pounds. Take these precautions to heart and follow these strategies to find the perfect diet for you!

 

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Low-Carb Hacks

7 Low-Carb Hacks to Help You Feel Full

One of the biggest concerns that you may have about the low-carb diet is staying full.

 

Try these tips to avoid that low-carb hunger:

ALMOND FLOUR GRAINS

1. Ground almond flour.

Instead of using regular flour, switch to ground almond flour for your meals.

  • This low-carb hack is filled with protein, and you’ll feel full while using it.
  • You can make a variety of items with almond flour, such as pancakes, muffins, or bread. Almond flour is versatile and filling, so you won’t miss regular flour.

 

2. Cauliflower rice.

Did you know that you can use cauliflower as a substitute for mashed potatoes?

  • Cauliflower is a healthier choice than regular potatoes and is considered a lower carbohydrate vegetable. You can grind up and mash cauliflower to make mashed flakes.
  • You can also use ground-up cauliflower as rice and create a pizza crust from it. Top the pizza with your favorites.

 

SPIRAL VEGIES

3. Spiralized vegetables.

A spiralizer is a simple kitchen tool that you can use to make vegetables into tiny strips that resemble noodles. If you don’t have one, then you can use a sharp knife to cut up the vegetables into small strips.

  • This low-carb hack lets you make your own healthy pasta and noodles.
  • Zucchini tends to be the most popular vegetable to spiralize in the kitchen. However, you can also experiment with eggplant, peppers, and other veggies. The key is to pick a firm one that can be cut into little pieces with ease.

 

LETTUCE WRAPS

4. Lettuce wraps.

One of the easiest low-carb hacks is to make wraps or tortillas with lettuce instead of flour items.

  • Wrap your favorites such as meat, vegetables, and salsa in a lettuce wrap to reduce the carbohydrates.
  • The wraps will still taste delicious, but they’ll have lower calories and more nutritional value. You don’t have to stick with iceberg lettuce and may want to try other varieties as you experiment in the kitchen. You can even use cabbage leaves to make the wraps.

 

VEGETABLE CHIPS ON THE TABLE

5. Vegetable chips.

Regular potato chips won’t work on a low-carb diet, but vegetable chips you make yourself at home are fine.

  • Bake your chips in the oven and serve them with sea salt, olive oil, or spices.
  • You can make vegetable chips from zucchini, eggplant, squash, and other foods. Pick your favorites and cut them into bite-size pieces. Kale, spinach, and sweet potatoes all taste delicious as baked chips.

 

SALAD DRESSING

6. Use citrus flavor.

Lemons and limes make great low-carb substitutes for traditional salad dressings and sauces that may have too many calories. A squeeze of lemon or lime can add instant flavor to a salad, soup, casserole, or another dish.

  • You don’t have to worry about carbs with this flavor option. Experiment with it in the kitchen and try adding it to different dishes.

 

HEALTHY GOURMET MEALS ON THE TABLE

7. Be creative.

The key to staying satisfied with a low-carb diet is to think of creative ways to use healthy ingredients in your kitchen. A simple tomato and lettuce can turn into a fun meal with the right low-carb sauce.

  • Don’t be afraid to try new vegetables, nuts, or seeds on a low-carb diet.

 

A low-carb diet doesn’t have to be boring or unsatisfying. Use these tips every day to feel full and happy while eating low-carb.

 

Read and know more about Weight Loss:

8 Tips to Enhance Motivation in Weight Loss

Keto Diet For Weight Loss

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

 

 

 

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Family Fitness

Family Fitness: Staying Healthy Together

In these days of fast food dinners and hours spent sitting at computers and video games, families need more than ever to work together to stay healthy. As a parent, you have a responsibility to teach your kids the importance of being physically active every day.

Exercising together as a family ensures kids will grow up with this healthy practice deeply ingrained. In addition, when your family shares time together, regardless of the activity, it also secures and reinforces emotional bonds.

Be creative when it comes to planning family fitness activities. You might be surprised at how positively your family responds to new types of exercise together!

 

Examine these ideas for family fitness and commit to trying some of them:

bike riding and swimming

1. Bike-riding. If your bicycles are gathering dust in the garage or shed, clean those bicycles and get them tuned up. Then, plan a family bike ride twice weekly.

  • Vary the times of day you ride until you find the hour that fits best for everyone. Mornings on the weekends and in the summer might work. Alternately, try late afternoons before dinner or early evenings after the meal.

2. Most children love playing in a swimming pool. Once all your kids know how to swim, take the family to the pool a couple of times a week, weather permitting.

  • Swimming expends many calories and provides plenty of opportunities afterward for the family to just hanging out in the pool to talk and spend quality time together.

3. Alternate walking and running. Sure, a family walk is a nice, leisurely activity. But what if you changed it up a bit and alternated walking 3 minutes then running 3 minutes? Most kids love to run, and would even happily race you for the few minutes you’d be picking up the pace.

4. Mini-biathlon. If your family likes to run and bike, bike, and swim, or run and swim, plan your own mini-biathlon. Parents can design easy and fun training schedules for everyone.

  • Engage the entire family in planning, training, and completing your mini-biathlon. You’ll spark your children’s interests in physical activities while sharing special moments together.

5. Calisthenics, Yoga, or Tai Chi. It’s nice to have some ideas for indoor fitness activities in case of a rainy day. Depending on the age of your children, many types of exercise can provide an enjoyable family fitness experience indoors.

  • Stretches, modified push-ups, sit-ups, and leg lifts will all provide physical challenges for you and your children when there’s inclement weather. Practicing Yoga or Tai Chi is also challenging and healthy without being too boisterous for inside the house.
  • Use mats or blankets on the floor to make floor exercises more comfortable. You’ll get in some quality time and conversation with the kids while doing indoor exercises as a family.

6. Dance DVDs. One of the most enjoyable, carefree fitness activities to do with your kids is dancing. After all, who doesn’t love to dance?

  • There are tons of dance DVDs on the market right now. From dancing to the oldies to learning to salsa to trying new hip-hop moves, you’ll surely find some DVDs that your family will love to do together.

Demonstrate that fitness is fun, challenging, and invigorating and you’ll help your kids develop real excitement about staying active! When you educate your children from a young age about fitness and the advantages of staying in shape, these lessons will endure for their whole lives.

 

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

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Good Gut Health in Weight Loss

Gut Bacteria and their Effect on your Weight

If you’ve been doing everything else to lose weight without the success, then it’s worth taking a look at your gut health.

We all know that exercise, a healthy diet, and adequate sleep are all needed for maintaining a healthy weight.

Fundamental to good gut health is Gut Bacteria. So let’s look further at their role in weight loss.

Besides this, evidence is now revealing that your gut bacteria also need to be healthy because it dictates how your body regulates and maintains its weight!

This collection of 37 trillion organisms (mainly bacteria) within your digestive tract is known as your microbiome or gut microbiota.

microbiome pictures

Your Microbiome: Fat Burning or Storing? 

While each person’s gut microbiota is unique, clear trends show the gut bacteria in a lean person is different from that in an overweight person.

Healthy gut microbiota in a lean individual is seen as having a diverse range of beneficial bugs, with very few ‘bad’ microbes that disrupt the health of the gut.

Once the gut microbiota is in this healthy state, these good bacteria send messages to the body to maintain its weight within a healthy range.

This means it could prevent weight gain.

Alternatively, the gut bacteria in an overweight person is often shown to have less of these good bacteria.

This imbalance in the gut is a condition known as “dysbiosis”.

In a state of dysbiosis, bacteria begin to act differently: extracting more calories from food, storing more energy as fat, and triggering inflammation within the gut itself.

All of these factors result in the body storing more fat, especially around the waist (known as visceral fat).

probiotic foods

Increasing Your Good Bugs

Therefore, supporting your microbiome to be as healthy, diverse, and free from bad bacteria as possible may be a crucial step in maintaining a healthy weight.

Probiotics are a potent way to positively influence the health of your microbiome, as they work by promoting the growth of beneficial bacteria while reducing the growth of unwanted microbes.

However, it is very important to select the right probiotic strain for your needs, as different strains have different actions and health benefits.

A specific probiotic strain displaying benefit for the microbiome and body weight is Bifidobacterium animalis ssp lactis (B420™).

Evidence shows it improves the health and diversity of the microbiome, decreases the inflammation caused by dysbiosis, and reduces energy uptake from food.

Which together results in overall reductions in weight gain – helping to keep your waist trim.

Your Trim and Terrific Toolkit

Beyond probiotics, employing key diet and lifestyle strategies is also imperative to maintaining ideal body composition:

Regular exercise: such as walking, yoga, swimming, and weights.

This helps to burn fat for energy and can reduce high levels of hormones such as adrenaline that promote weight gain.

Filling up on fruits, vegetables, lean meats, legumes, and healthy fats helps to naturally regulate your appetite and curb cravings.

As a bonus, high fiber foods are the favorite fuel source of your good bacteria!

 

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

 

Your Wellness Centre Naturopathy Melbourne

 

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The Easiest Ways to Make Healthy Desserts

The Easiest Ways to Make Healthy Desserts

You can cook and bake healthier desserts that will make your family smile and lick their plates. You simply have to adjust some ingredients and techniques to make them a reality.

Try these ideas:

1. Use more fruit. Using fruit instead of sugar is one of the easiest ways to create healthier desserts.

fruit desserts

  • Fruit has naturally high levels of sugar, but it’s also packed with vitamins, minerals, and fiber. It’s better for you to eat an apple than a donut because the donut won’t provide you with vitamins, minerals, or fiber.
  • Fruits like bananas, strawberries, blueberries, and others are easy to incorporate into many recipes. They can help you reduce the amount of white or brown sugar you add to recipes. They can also help you create a unique taste for your desserts that will amaze your family.

 

2. Change your butter or oil. Another way to make healthier desserts is to change the butter and oil in the recipes. Butter and oil can add fat and extra calories to your dishes.tofu

  • Instead, use applesauce. Many healthier desserts taste better with applesauce instead of butter or oil.
  • Another option is to use mashed beans instead of oil.
  • Tofu can also work as a substitute for butter. You simply have to ensure it’s soft and pureed.

 

3. Switch to whole flour instead of white flour. By switching the type of flour you use, you can get a healthier dessert. Many recipes allow you to use whole flour instead of white flour. whole flour

  • Whole flour adds fiber that is necessary for a strong digestive system. Sadly, many desserts don’t have much fiber.

 

4. Use beets to reduce sugar. It’s hard to make a sweet dessert without sugar, but beets can help you cut down the total amount you need. You can use raw, grated beets instead of some of the sugar in a recipe.

beets puree

 

 

 

 

 

5. Make smaller portions. You don’t need to make giant chocolate chip cookies that cover the whole pan. Instead, focus on smaller portions that are healthier and still fun to eat.small portion of desserts

  • Experts recommend making your cookies and other dessert servings smaller. You also want to limit how many you eat in one sitting.

 

 

6. Use more bananas. Bananas can be turned into ice cream, pudding, and many other healthy desserts.

banana as sugar

  • You can use a food processor to turn plain bananas into creamy ice cream with no extra sugar or other ingredients. Freeze them after you’re done, so they can be transformed.
  • Bananas are high in potassium and have other vitamins and minerals.

 

 

7. Use more dates. Dates are fruits that have a sticky texture. Dates are a fun option for making healthier desserts. They can hold together cookies, bars, tarts, and other baked goods. They also have high levels of fiber and other nutrients.dates

  • They’re naturally sweet, so you don’t need to add much sugar to a date recipe.

Experiment with healthier desserts. You don’t have to completely cut out dessert from your life. Instead, consider ways you can experiment with healthier recipes in the kitchen.

Healthier desserts can be fun to make with your family. They can be a delicious addition to your meal plans and don’t have to be filled with a ton of sugar or calories. You don’t have to sacrifice taste and texture to reduce calories or sugar.

 

 

Read more:

Holiday Season Health Tips

 

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8 Tips to Enhance Motivation in Weight Loss

8 Tips to Enhance Motivation in Weight Loss

Losing weight requires time and patience because there aren’t any shortcuts. If you need to lose a few pounds, it can take several weeks, unless you choose to follow a really structured program. And significant weight loss goals can require several months or even years.

Keeping your motivation high will make it easier to cope with those tough days when your weight loss goal seems out of reach.

Use these tips to maintain your motivation and shed those kilograms.

1. Place your favorite inspirational quotes on your mirror or refrigerator.

fitness quote

A quick pick-me-up can save the day when your motivation is waning. It can also be an effective way to start your day.

  • Tape a few quotes to the bathroom mirror. Doing the same on the refrigerator door can prevent a dietary lapse.

 

 

2. Keep track of your progress.

Keeping track of your progress is motivating and smart. Get to know if your diet and exercise plan is effective by taking regular measurements.

  • There are many ways to track your progress. Find and use the one that motivates you the most.

 

 

3. Use weight-loss jars as a visual reminder.

Keeping written records of your weight loss is an effective exercise, simply because it’s difficult to appreciate a 1 kg loss by just looking in the mirror.

Fill a glass jar with decorative stones or marbles. Each one is equivalent to 500g you wish to lose. As you lose weight, move your marker from that full jar to an empty one. It’s exciting to watch the contents of the full jar shrink as you lose weight.

 

4. Hire a personal trainer.

Getting to the gym regularly isn’t easy. Most of us are skillful at coming up with reasons why it makes sense to stay home.

Knowing that your personal trainer is expecting you at the gym greatly increases your incentive to show up.

A good personal trainer will also track your progress and hold you accountable.

 

5. Find a workout or weight loss buddy.

Losing weight can be a lonely process.

Considering the obesity rates in first-world countries, there are plenty of others in the same situation. Find a buddy with whom you can communicate on a regular basis.

Ideally, try to find someone to join you for workouts.

 

 

6. Purchase new workout gear.

Some new workout clothes and shoes can inspire activity.
If your workouts are falling behind, a new outfit might be just the motivation you need.

 

 

 

7. List your reasons for losing weight.

After a few weeks of dieting, it’s easy to lose track of your original motivation. 

Make a list of all the reasons you want to lose weight.

No reason is too small or petty, as long as it’s true.

Do you want to look better? Enhance your health? Fit into your old jeans? Write it down and review your list regularly.

 

8. Provide small rewards along the way.

It could be a bad idea to wait until you’ve reached your final goal to reward yourself. Begin with small goals to get yourself started.

Dieting becomes tougher after a while, so give yourself larger rewards as you progress.

 

 

Keeping your motivation high is an important part of reaching any weight-loss goal.

Losing weight is a slow process and progress can be difficult to see at times.
Motivation is personal. What works for others might require a little tweaking to be effective for you.

Stay focused on all the great progress you’re making and continue looking forward.

A small amount of attention and motivation each day can keep your spirits and expectations high.

Should you need further help losing weight, do contact us with any questions you might have or you can make a booking for either an online or in-clinic consultation.

We have structured programs available that will help you not only lose weight but stay healthy at the same time!

 

Read more about weight loss:

https://yourwellnesscentre.com.au/weight-loss-motivation/

https://yourwellnesscentre.com.au/13-reasons-why-you-should-detox-now/

 

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